What should I consider when selecting fruits? ** In first place, I agree to the freshest, but you can also buy them frozen or canned, provided you don’t have sugar added. ** You can also buy dried fruits (raisins are an example), but the portions should be small, because they have a high index Glycemic, or tend to raise your blood sugar level higher. Neither makes you feel satisfied (or) as when you eat fresh fruit. * Be careful with portions: choose, for example, a small or medium Apple or half of a large one. To get a quick idea of a proper portion, it is one that fits snugly in the Palm of your hand. If it will not fit it is a very large portion.
*Clean fruits thoroughly before eating, especially if you are going to eat the shell. This eliminates dirt and pesticides (especially apples, berries or strawberries). Further details can be found at Preventive Medicine Research Institute, an internet resource. What fruit should I choose? Below we present a guide so you can choose, either by its content of carbon, fiber or glycemic index carbohydrates. Counting carbohydrates. A serving of fruit containing 15 grams dcarbohidratos. The serving size depends on the carbohydrates that has the fruit. If you choose one with a low content of carbohydrates, you can eat more fruit. But over time, the amount is what counts. Provided that the portion is 15 grams of carbohydrates (regardless of the fruit), the effect on blood glucose levels is the same. The following fruits contain 15 grams of carbohydrates (in the portions indicated): * banana (banana) small * cup chopped mango (83 grams) * 1 cups cubed watermelon (190 grams) * 1 cups (190 g) strawberries (strawberries) Total * Cup (124 g) pineapple (pineapple) cut into cubes * approximately cup of natural fruit juice (juice) * two tablespoons of dried fruit (such as raisins or dried cherries) If you want to eat more fruitsYou can override these carbohydrates by others in the dish, maybe the starches (pasta, bread, rice), or dairy products (cheese or milk).