so then WHICH FRUITS are the best for you, and which are the ones to stay away from?

[Fast Food]

I already have a great meal plan, but I have never really studied into the fruit much. I wouldnt mind adding some.... my sugar intake a day, remains lower than 35.... so I could defiinitely afford some....

[Shockrock3]

Originally Posted by Fast Food

I already have a great meal plan, but I have never really studied into the fruit much. I wouldnt mind adding some.... my sugar intake a day, remains lower than 35.... so I could defiinitely afford some....

Bro check out the Glycemic Index and stick to fruit that is very low on the table, i.e. cherries, apricots, plums & grapefruits. Stay away from fruits like watermelon and pineapples.

Shock

[Shockrock3]

Originally Posted by Frosty

I have to disagree about the watermelon thing.

While the sugar from watermelons IS quite high in glycemic index (in the 70s), you have to realize what glycemic index is. Glycemic index is a measure of blood sugar increase based on 50g of the sugar in question. Since watermelon is mostly water, 50g of watermelon sugar takes a lot of watermelon to eat. How much? About 5 cups worth. Pineapple would take about 2.5 cups worth. Now a cup of chopped dates (dried) is 133g of carbs!

So you have to take glycemic load into account. Glycemic load is about the amount of sugar and the glycemic index. So while watermelon has a high GI, since it's not concentrated a normal serving has a moderate glycemic load.

To make sure you know what I mean by glycemic load, let me give you an example that will make it obvious.

If you ate 10g of pure glucose (very high GI), you could get a GREATER insulin response by eating a ton of APPLES (low GI) since the amount of sugar is so high. This shows how glycemic load matters.

So a cup of watermelon won't make you fat, but if you ate many cups of applesauce you COULD get fat.

Generally speaking it's best to stay away from the higher GI carbs unless it's within an hour or so of working out, but please take glycemic load into account with your eating.

Excellent, excellent points. I never knew it was based on 50g of sugar. So from what it sounds like unless you eat half a tree worth, lol of plums, grapefruits, cherries, etc. you should be fine especially with the fruits that are on the low end of the glycemic index. So I guess fruit isn't so bad. You've been a great help. I wish they could make this a sticky.

Shock

[Iron_Gook]

this is all great info but does anyone have a link to a site that might have specific GI Index numbers for various fruits and veggies?

IG