Practical Guide: Is Fruit Affecting Your Results

“Health is not about the weight you lose, but about the life that you gain” – Dr Axe

Unless you have been living under a rock for the last decade, you have probably been exposed to some level of Raw food hype, detox marketing or Juice cleansing advocates and read lots of conflicting advice, especially with regards to juice cleansing.

For short-term interventions, I believe that a raw vegan diet or a well-structured juice cleanse can offer miraculous benefits, especially when shifting from a standard Westernized diet but it is not for everyone and the program needs to be adapted, structured and supported extremely carefully for participants with certain health complications.

I think everyone can agree that any nutritional plan that encourages more “Real Whole Foods’ and a reduction of sugar and processed and packaged foods is something that everyone can benefit from. However, the quantity of fruits, dried fruits, natural sweeteners, syrups and starches used in the plan is something that can vary for each individual.

A teaspoon of raw manuka honey used as part of a dressing poured over a nutritious bed of high fibre vegetables or healthy salad is very different to a raw dessert that contains two cups of raw honey and half a cup of dates.

High verses Low Glycemic Load

If you have Diabetes or have been diagnosed with Candida overgrowth, Adrenal Issues, Thyroid Problems or Insulin Resistance, you probably know you need to carefully monitor your carbohydrate intake as advised by your nutritionist or health care provider.

Different types of carbohydrates and carbohydrate-containing foods affect blood sugar differently, and these effects can be quantified by measures known as the Glycemic Index and the Glycemic Load.

What is Glycemic Index (GI) and Glycemic Load (GL)?

The Glycemic Index (GI) assigns a numeric score (0-100) to a carbohydrate based on how drastically it makes your blood sugar rise. Pure Glucose is 100 on the scale and the lower a food’s Glycemic Index, the slower blood sugar rises after eating that food. As a general rule of thumb, the more refined, cooked or processed a food is, the higher its GI, and the more natural, whole, high fibre or fat in the food, the lower its GI.

Unfortunately, Glycemic Index (GI) alone doesn’t give us the full picture and can at times be misleading. A more accurate scale is the Glycemic Load (GL) because it helps us to understand how quickly it makes glucose enter the bloodstream and how much glucose it can deliver dependant on the total grams of carbohydrates in the food.

The Glycemic Load (GL) is determined by multiplying the grams of a carbohydrate in a serving by the Glycemic Index, then dividing by 100. A Glycemic Load of 10 or below is considered low; 10-20 is moderate, and 20 or above is considered high.

Watermelon has a high Glycemic Index (80), which might appear to be something that should be avoided. However, a serving of watermelon is majority water and has very little carbohydrate (6 grams), therefore its Glycemic Load is only 5, which makes it lower Glycemic overall.

Unfortunately, due to the popularity of the Glycemic Index (GI), many people started to avoid fruits fearing the high sugar content. In the majority of modern day diets, it is refined carbohydrates, processed foods and Sugar that are the real enemies. If someone is suffering with Insulin resistance or severe Candida Overgrowth, sometimes it can be beneficial to refrain from fruits for a short period of time but It is important to remind ourselves that fruit contains vitamins, minerals, antioxidants, phytonutrients, enzymes, fibre and water and the first thought regarding food should be it’s nutritional profile.

Low Glycemic Load (GL) fruits (Reference Harvard Medical School article: Measuring Carbohydrate effects can help Glucose management) include: Limes (GL-1), Strawberry (GL-1), Kiwi – (GL-2), Grapefruit (GL-3), Watermelon (GL-5), Blueberry – (GL-5), Apple – (GL-5), Pineapple – (GL-6), Oranges – (GL-5), Mango – (GL-8).

In addition to this, adding additional fibre or fat (e.g. freshly ground flax and chia seeds are jammed packed with fibre and healthy fats) alongside the fruit can bind up excess sugars, slow down absorption and further decrease the raise in blood sugar levels.

A better way to check your blood sugar response

Although Glycemic Load can be a useful marker for general guidelines, everyone is unique and the best way to check your individual blood sugar spike caused by any particular food is to purchase a simple glucometer and measure your blood sugar levels after eating. By doing this, you can personally check your own response to each individual food and hopefully be able to continue to consume nutritious low glycemic load fruits as part of your diet.

A glucometer is a very affordable device that measures blood sugar, they’re commonly used by diabetics. You simply prick your finger with a sterilized lancet, and then you apply the drop of blood to a “test strip” that has been inserted into the glucometer, and it measures your blood sugar.

Testing Blood Sugar

Test your fasting blood sugar first thing in the morning after fasting for at least 12 hours. Retest again before lunchtime. Eat your lunch. Do not eat anything for the next three hours afterwards but track your blood sugar one, two and three hours after eating.

A target would be to have fasting blood glucose < 86mg/dL and after one hour < 140mg/dL, after two hours < 120mg/dL and after three hours, it should have returned to your baseline. (Reference: Dr Chris Kresser – Functional Medicine Pioneer)

To convert mmol/L to mg/dL simply multiply by 18.0182.

This is a personalised approach which will allow you to identify what trigger foods are not currently compatible with you.

Include more Resistant Starch (The Glycemic Anomaly)

Resistant starch is a type of starch that resists digestion, reaching the colon intact. Thus, we do not see the same spikes in either blood glucose or insulin after eating Resistant Starch, and why we do not obtain significant calories from Resistant Starch.

One simple way to add resistant starch to your diet is by cooking and cooling potatoes as this causes some of their starch to convert into resistant starch taking them from a high glycemic to a lower glycemic food choice. Consuming a potato in a cold potato salad for example would help to reduce the carbohydrate load, reduce the glucose response, and improve your insulin sensitivity.

Studies indicate that Resistant starch can be beneficial for the good bacteria in the gut, when consumed in quantities around 15 to 30 grams daily (equivalent to two to four tablespoons of potato starch). If resistant starch causes GI symptoms then it is a good idea to get tested for Microbial Dysbiosis and/or SIBO (small intestinal bacterial overgrowth).

It is not just about Glycemic Control

People who feel worse when they start including more real foods back into their diet could potentially be FODMAP sensitive. Fermentable Oligosaccharides, Disaccharides, Monosaccharide’s and Polyols (FODMAPS) are specific types of carbohydrates that are not absorbed well in the intestinal tract and can easily be fermented by gut bacteria causing problems, such as IBS, Diarrhea, Constipation, Bloating, Indigestion, Stomach Cramps, Nausea and Gas.

The categories of FODMAPS are listed below:

Lactose: Milk, yogurt, soft unripened cheeses, ice cream, custard, and dairy based desserts

Galactans: Legumes (kidney beans, soybeans, lentils, chickpeas, baked beans)

Fructose: Apples, honey, mango, watermelon, pears, HFCS, dried fruits, agave syrup, fruit juices

Fructans: Asparagus, artichokes, beetroot, brussel sprouts, broccoli, cabbage, egg plant, fennel, okra, chicory, garlic, leek, onion, lettuce, wheat, rye, pistachio, inulin, fructo-oligosaccharides

Polyps: Avocado, Apples, Apricot, Blackberry, Cherries, Lychee, Nectarines, Pears, Plums, Prunes, Mushrooms, Sorbitol, Mannitol, Xylitol, Maltitol and Isomalt.

As you can see there are a variety of raw fruits and vegetables that are FODMAP foods and could potentially cause more symptoms in an individual who is FODMAP sensitive. FODMAPS intolerance is a threshold response, so a reduction in any of the foods should show great improvements.

Not everyone is sensitive to all of the Foods in each category so an elimination diet can be done with each category for a period of 30 days to determine trigger foods and identify improvements in symptoms.

Usually after removing the problematic FODMAPS foods for 3-6 months will show great improvements and they can be gradually increased back into the diet but if not, it’s a good idea to test for small intestinal bacterial overgrowth (SIBO).

Check Rates

Check-in:

Check-out:

Adults:

 

 

Searching...

Enter your details



Returning guest discounts will be applied after initial enquiry

Enquiry summary

Thanks for your enquiry! We will check availability and reply to you as soon as possible.

Check-in: - Change
Check-out: - Change
Nights (Program is one day less):
Adults: - Change
Package: - Change

Package price: ฿
Options price: ฿

Total price: ฿

Thanks for your enquiry! We will check availability and reply to you as soon as possible.

Select your payment type:

Saving reservation...

Setting up PayPal transaction...

Redirecting to PayPal...

5 star ratingProfessional and friendly Spent five days at Amity and was truly impressed at the professional and friendly atmosphere. This place is what it purports to be—a detox center rather than a weight management program. Losing weight may be a side effect of a cleansing process that involves much more—coaching by the professional and... read more

OGT2015 Avatar OGT2015
6/22/2018

5 star ratingBest wellness retreat The best thing I ever did for myself, was to visit Amity wellness.

My experience was more than great.

The hospitality, the genuine smiles, the care, the eye for details, the talks...made this journey exceptional.

The team are professional and dedicated, always ready to exceed your expectations.

Special thanks to Bee, Nico, Palida &... read more

Desito84 Avatar Desito84
6/10/2018

5 star ratingBest detox clinic I have ever visited The attention to detail and level of service here is exceptional. The raw food is delicious and the facilities available are amazing! The centre offers so many activities, talks and demonstrations and is clearly staying ahead of the market with inflammation pods and world renown experts answering your questions. Along... read more

1pixie_12 Avatar 1pixie_12
5/25/2018
Overlay
Amity Wellness Phuket
Amity Wellness Phuket

45

1

1 day ago
✅ Have you had the pleasure of attending one of Dave’s educational talks during your stay at Amity? _ _ 👉🏻 Dave Catudal is a ‘Physique Transformation Specialist and Health and Nutrition Coach’ _ _ 👉🏻 Dave is recognized as one of the top health transformation coaches in the industry _ _ 👉🏻 Dave is a guest speaker throughout July and his talks and seminars here at Amity Wellness include: _ _ _✅Superfoods for Health _✅Hungry Hormones _✅Eat Right For Your Bodytype _✅A Perfect Day of Eating _ _ 👉🏻 Dave’s highly motivational talks address some very important issues, such as eating right for your body type, rebalancing hormones, powerful weight loss strategies, common exercise myths, fuel efficiency, craving management, meal planning, Ketogenic diets, superfoods and much more…. _ _ 👉🏻 Dave also offers private Wellness coaching and physical transformation sessions for people who are seeking a tailor made nutrition plan _ _ #amitywellness #inspiredliving #intermittentfasting #rawfoodlife #juicecleanse #wellnessretreat #healthiswealth #nutritioncoach #traintotransform #bethechange🌎 #nourishtoflourish #phuket🌴
Overlay
Amity Wellness Phuket
Amity Wellness Phuket

47

1

2 days ago
👉🏻 “The most spectacular views are always at the top of a tough uphill climb. It’s not the mountain that we conquer but ourselves” _ _ ✅ Don’t give up, it doesn’t matter how slow you go, as long as you keep going in the right direction, you will always reach the top”👈🏻 _ _ @Phromthep Cape - Nai Harn _ _ #amitywellness #bodyminddetox #healthiswealth #inspiredliving #naturelovers #rawfoodlife #intermittentfasting #juicecleanse #wellnessretreat #phuket🌴
Overlay
Amity Wellness Phuket
Amity Wellness Phuket

40

4

4 days ago
👉🏻 Stress is a silent killer _ 👉🏻 If we keep burning the candle at both ends, overworking, overthinking, under sleeping and surrendering to toxic and addictive habits, just like a candle - we will burn out, reaching a state of physical and emotional exhaustion. _ _ 👉🏻 We can’t avoid stress but we can learn effective techniques to help us to manage or balance it _ _ ✅Alternate nostril breathing can be really effective when: _ 👉🏻 You wake up 👉🏻A midday slump 👉🏻When you’re having trouble focusing and need to get on track 👉🏻 You feel stressed or anxious _ _ ✅Here’s a really simple way to do it: _ 👉🏻Sit up straight in a chair, or like you’re meditating on the floor. _ 👉🏻With your thumb, close off one nostril and inhale slowly and fully. _ 👉🏻When your lungs have expanded completely, switch thumbs and nostrils and exhale slowly. _ 👉🏻Repeat for a few cycles, then switch which nostril inhales and which one exhales. _ _ 👉🏻 Exhale the stress and let go _ _ #amitywellness #bodyminddetox #nutritioncoach #happinessishere #rawfoodlife #intermittentfasting #stressmanagement #inspiredliving #phuket🌴
Overlay
Amity Wellness Phuket
Amity Wellness Phuket

23

1

5 days ago
👉🏻 We live in a toxic world 😔Our daily exposure to toxins, carcinogens and other harmful chemicals is phenomenal, especially through the daily use of cosmetics and skin care products _ _ 👉🏻 Thanks to Louella at Little Miss Raw, we now have a full range of these amazing natural home made skincare products available for purchase during your stay at Amity Wellness _ _ 👉🏻Available products include natural hand made moisturizer, toothpaste, sunscreen, deodorant, body scrub and face masks _ _ 👉🏻 For more information about the natural products, visit the ‘little miss raw’ Facebook page _ _ #amitywellness #bodyminddetox #inspiredliving #healthiswealth #nutritioncoach #happinessishere #wellnessretreats #naturalskincare #phuket🌴

Leave a Reply

Amity Wellness Retreats
50/16, Soi Samakkea 4
Rawai, Mueang Phuket District,
Phuket, 83100, Thailand

info@amitywellness.com

+66 98 398 2371

Office Opening Hours
Mon - Sun    09:00 - 18:00

Amity Wellness Legal Disclaimer - This information and any other content on www.amitywellness.com are not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder, nor have any statements herein been evaluated by any government agencies. Said content is not intended as medical advice. Please consult your health care professional with regard to matters pertaining to your health.