Whole Fruit

Whole fruit produces a gradual blood sugar response due to slow sugar release. The fiber in whole fruit slows fructose absorption and buffers the metabolic response. Avoiding sugar entirely is the single most protective action at a party, even if other dietary compromises are made. Building meals around whole foods, healthy fats, protein, and fiber avoids the metabolic stressors of added sugars. Whole fruit contains vitamins, minerals, and phytonutrients that help counteract some of the oxidative damage fructose causes. Omega-3 DHA from wild-caught salmon and sardines can reverse fructose-induced damage to brain genes. A GI value of 55 is the baseline threshold for classifying foods as high glycemic. Whole meal bread is more insulin-provocative than refined white bread. Different foods have significantly different glycemic index values. Whole grain foods produce a greater blood sugar elevation than their refined counterparts. Whole meal bread has a glycemic index of 72. Glucose provides 4 calories per gram, less than half the energy density of fat. Wheat produces higher blood sugar spikes than bananas and potatoes. In whole plants, sugar is present at 1–3% concentration, packaged…