When we think of healthy eating, often we think of vegetables and fruits – fresh and organic, there can’t be anything wrong with eating more fruit, right?
Eating fruits with a high ORAC (oxygen radical absorption capacity) rating is recommended by Patrick, as these fruits will supply you with high levels of antioxidants. Some of the fruits which have good ORAC ratings are blueberries (9 697 in one cup), cherries (5 366 in one cup), strawberries (5 366 in one cup), pears (5 235 in one pear) and plums (3 790 in one plum).
Fruit can help if you are craving a sweet snack and provides us with helpful antioxidants, but limit it to 5GLs at a time when following Patrick’s Low GL Diet.
Fructose, the main sugar found in fruits, is a particularly bad sugar as it is turned directly into fat. It does not give the same “feedback” as glucose that you have had enough, so you keep drinking more fruit juice/ eating more fruit.
Make sure to include protein with your fruit, such as almonds or pumpkin seeds to slow down the release of the sugars. You should aim to eat at least 2-3 servings of the “right” fruits a day to make up Patrick’s suggestion of “7 a day” – 7 servings of fruit and vegetables daily.
Below is a list of Low GL and high GL fruits, with a 5GL serving size suggestion and their GL measurements:
|LOW GL FRUITS||GL MEASUREMENT||SERVING SIZE|
|Blackberries||1||1 large punnet|
|Blueberries||1||1 large punnet|
|Raspberries||1||1 large punnet|
|Strawberries||1||1 large punnet|
|Cherries, raw,||3||1 punnet|
|Grapefruit||3||1 small grapefruit|
|Melon/cantaloupe||4||½ small melon|
|Orange, raw||5||1 large orange|
|Apple, raw||6||1 small apple|
|Plums, raw||5||4 plums|
|HIGH GL FRUITS||GL MEASUREMENT||SERVING SIZE|
|Apricots, canned||12||1 small tin|
|Banana, raw||12||½ banana|
|Lychee, canned||16||¼ can|
|Figs, dried,||16||1 fig|