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Question
Posted by: apple | 2010-02-08

how to lower the GI of a fruit smoothie

Hi

I am insulan resistant and trying to loose weight, so I know I should avoid sugars. I do however like to have a fruit smoothie with loads of fruit during the day, but I am afraid the sugar content of all the fruits will be badf or me. I don' t add any sugar or honey. Just the fruit and some jogurt. What can I add to make it even beter for me? Raw oats or oat bran? And what quantities will I need to add to a glass of smoothie for it to have a positive effect?

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Our expert says:
Expert ImageDietDoc

Dear Apple
If you stick to using berries, or deciduous fruit (apples, pears, plums, peaches) or citrus fruit, then you will already be using low-GI fruits. The yoghurt will lower the GI even further and keep in mind that some of the sugar in fruit is fructose which has a low-GI. You can add raw oat bran (low-GI), but rather not raw oats (medium-GI). I sense from your questions that you may not yet have consulted a clinical dietitian to help you with a low-fat, low-GI diet. For your own sake do consult a clinical dietitian (visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area), to help you adjust to the low-GI diet because the correct diet and daily exercise are the two most important factors in the treatment of insulin resistance.
Enjoy the smoothies
DietDoc

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

2
Our users say:
Posted by: X | 2010-02-09

I' m also insulin resistant and doing very well on a diet where I cut out all sugars, starches and even limit fruit to no more than one portion (e.g. a peach or a handful of strawberries) per day. I eat as much meat, fish, eggs, chicken, non-starchy vegetables, nuts, avocado, non-sweetened dairy, oils and fats as I feel like. I would suggest that rather than using oats to lower the GI - add no more than one fruit to your smoothie, and use full cream milk, double cream greek yoghurt or sugar-free (higher fat) ice cream, nuts and nut milk to the smoothie to not only lower the GI but also make it more filling and more slimming.

Reply to X
Posted by: DietDoc | 2010-02-08

Dear Apple
If you stick to using berries, or deciduous fruit (apples, pears, plums, peaches) or citrus fruit, then you will already be using low-GI fruits. The yoghurt will lower the GI even further and keep in mind that some of the sugar in fruit is fructose which has a low-GI. You can add raw oat bran (low-GI), but rather not raw oats (medium-GI). I sense from your questions that you may not yet have consulted a clinical dietitian to help you with a low-fat, low-GI diet. For your own sake do consult a clinical dietitian (visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area), to help you adjust to the low-GI diet because the correct diet and daily exercise are the two most important factors in the treatment of insulin resistance.
Enjoy the smoothies
DietDoc

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