Sugar ~ Still the Main Culprit in our Diet

Sugar is still the main culprit in our diet.

Sugar is hidden in many foods and even in foods we think of as being healthy. For instance, some fruits and vegetables are listed very high on the glycemic index.

Little do people know that there are several fruits that are high or even moderate, with a score between 55 and 70. Bananas that are over-ripe, possibly showing some brown spots, have more sugar than less-ripened bananas. Yet, most of us are using just those those bananas for smoothies, for cereals and for baking. This doesn’t mean you have to skip bananas. Instead, select ones that have a greenish-colored peel and eat them within a few days before they completely ripen.

Raw apricots are moderately high on the glycemic index, with an average score of 57. Mangoes can be a little high on the glycemic index if they are very ripe, sweet and juicy. Overly ripe mangoes rate at around 60 on the GI. Papaya has roughly the same GI as mango. Pineapple is also typically high on the scale too, rating at 66.

If you prefer to nibble on grapes, consider avoiding black grapes. This variety has a score of 59, while green and red grapes can rate as low as 43. Lastly, avoid watermelon if you’re struggling to stabilize your blood sugar. Watermelon has a rank of 72 on the glycemic index. Aside of some fruits, root vegetables such as potatoes and carrots are high on the glycemic index. 

As for grain 'bread', when it comes to sugars, not everybody knows that grains in their natural form have a low glycemic index; though, while processed carbohydrates, including those made with flour or puffed grains, have a high GI. The reason is that it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, slowing down the conversion of starch to sugar. 

It has been recommended to eat whole grains because they're a great source of important nutrients, including protein, fiber, vitamins, minerals, and, especially, carbohydrates that are low on the glycemic index (GI), a ranking of carbohydrate foods on the basis of how they affect blood sugar (glucose). 

This is important for many people because eating a lot of foods that are high on the glycemic index will produce spikes in blood sugar that can lead over time to insulin resistance. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes and other chronic diseases.
 
Even so, in the end, whole or refined, that excess glucose sits, stored in your body. Here's the difference, the more complex a grain is intact, whole and unrefined the more complex it is for your body to break it down and digest it. The whole process takes longer, you feel fuller, your blood sugar is more stable, less insulin is produced, satiety hormones work better, and your body absorbs the vitamins and nutrients. 

Whatever can’t be broken down, gives your pipes a good cleaning. That sounds good doesn’t it! So, when it comes to grains (as well as potatoes, rice, etc), it’s not so much about good and bad carbs, they both have a glucose and thus supply energy; but rather, it’s about eating “carbs with benefits"!


Source~

http://www.livestrong.com/article/254611-fruits-veggies-with-a-high-glycemic-index/