Figs

[Demi]

Can anyone tell me if fresh figs are allowed on Phase II. I think that dried figs would probably not be allowed, but I'm hoping that fresh figs might.

I've searched through my book and the food lists here, but can't find any mention of figs, either dried or fresh.


Thanks! :)

[ojoj]

I'd be interested to know that too. I had a couple of fresh figs every morning on holiday for medicinal reasons!!!! I would guess they'd be quite high in carbs cos they're very sweet.

Jo

[Judynyc]

I know that figs and dates too, are not on our food lists. I would put them into the category of other dried fruits like prunes and apricots which are allowed on our plan.

The best way to get a real answer is to ask the nutritionists at the South Beach website. But to me, they are a high sugar fruit and like other high sugar fruits, I'd have them very sparingly as a once in a while treat.

I will go to the site and pose the question over there and then come back with an answer. :agree:

[ojoj]

I'd have them very sparingly as a once in a while treat.



A TREAT??? They're horrible things!!! LOL

Jo

[Demi]

Originally posted by Judynyc
I will go to the site and pose the question over there and then come back with an answer
Judy, thanks so much for taking the trouble to do that :) I'm not bothered if the dried figs are a no-no, but it would be great if the fresh figs are allowed (even as a treat!).

I did notice that in the book that mangoes are allowed, and they're quite high on the GI scale - off the top of my head, I think they are around 55/56.

[Judynyc]

Judy, thanks so much for taking the trouble to do that :) I'm not bothered if the dried figs are a no-no, but it would be great if the fresh figs are allowed (even as a treat!).

I did notice that in the book that mangoes are allowed, and they're quite high on the GI scale - off the top of my head, I think they are around 55/56.

As with all tropical fruits...they are high in sugar and I still avoid them most of the time. I had a mango for the first time last week since I started and it was yummy. I'm not sure where fogs grow but I'm thinking that they require hot climates and thats where the high sugar happens. If I were you, I'd plan them as a treat and not an every day fruit.

55-56 is actually not that high on the GI.....50 is the cutoff for moderate GI. Below 50 is considered low GI.....getting up over 60 and up to 100 is high.

[Judynyc]

Here you go:


http://www.carbs-information.com/glycemic-index-fruit/figs-gi-value.htm
Food: Figs (dried)
Glycemic Index: 61
Glycemic Index Rating: Medium

Glycemic Index Explained
The glycemic index is a measurement of the type or quality of carbs in a particular food, and how fast 50 grams of this carbohydrate raises blood glucose levels, (and consequent insulin secretion and effects produced by the pancreas) as it is digested.

Glycemic Response to Figs
Carbs in Figs have a medium effect on blood sugar levels.

Glycemic Load
For information on the glycemic effects of a standard serving of Figs, click: Glycemic Load of Figs

More Facts About Glycemic Values and Blood Glucose
Check out the Low Glycemic Index Food Pyramid Guidelines and how it differs from the standard food pyramid. Also, see the GI Value of a Meal and How to Reduce it. If you want to monitor your blood sugar levels, or ketone levels, check out Blood Glucose Monitor and Ketone Testing Strips

[Demi]

Judy ~ thanks so much for the info :) Looks like I'll have to save them for a special treat after all.

[Judynyc]

Heres some more info..if you are interested.....I find all this info very good!!

The Drawback of the Glycemic Index
As explained above, glycemic index tests are not performed on typical portion sizes. So, by using the Glycemic Index alone, the glycemic effects of foods containing a small percentage of carbs are likely to be overstated, while the glycemic effects of foods containing a high percentage of carbs are likely to be understated. For example, foods that are mostly water or air will not cause a surge in your blood sugar levels even if their glycemic index is high.

This is why scientists developed the idea of Glycemic Load. It ranks foods according to actual carb content (eg. in a typical portion-size), not how fast a 50g amount of carbs raises blood sugar levels.

Glycemic Load - How is it Measured
Glycemic load tells you how much carbohydrate is in a standard serving size of food. To calculate glycemic load in a typical serving of food, divide the GI of that food by 100 and multiply this by the useable carbohydrate content (in grams) in the serving size. For example, the glycemic index of carrots is about 47. Carrots contain about 7 grams of carbohydrate per 100g of carrots. So, to calculate the glycemic load for a standard 50g serving of carrots, divide 47 by 100 (0.47) and multiply by 3.5. The glycemic load (GL) of carrots is therefore 1.6.

Glycemic Load More Accurate Than Carb Content
Although a low-carb food typically has a lower-GI value than a high carbohydrate food, choosing foods purely on the basis of the amount of carbohydrates they contain is less beneficial for blood glucose control and general health than relying on their glycemic load (GL). Don't forget, the glycemic load of a food is its GI value per serving, and the GI value of a food is the definitive guide to its effect on glucose metabolism and thus blood sugar levels. Bottom line: choose what carbs to eat on the basis of their GL, not simply their carbohydrate content. In fact, low GI diets have now superceded low carb diets, as the latter are regarded by most dietitians as less healthy and less easy to comply with than GI weight loss plans.

http://www.carbs-information.com/glycemic-load.htm

[Judynyc]

The GL of figs is 16!!! That is high!!!

[Judynyc]

How the Low Glycemic Index Food Pyramid Differs
In simple terms, the low glycemic index food pyramid uses the Glycemic Index (GI) as the benchmark for its food recommendations. It welcomes low GI foods and restricts higher GI foods.

For example, Dr Luwig's low glycemic index pyramid places greater emphasis on fruits, vegetables, lean protein, nuts and legumes. Also, healthy oils (eg. olive oil) are welcomed, while grains (both unrefined and refined) are more restricted. Foods to avoid (or eat sparingly) are the high glycemic index foods.

Low Glycemic Index Food Pyramid
Refined Grains, Potatoes, Sweets, Candy
Unrefined Grains and Pasta
Low Fat Dairy Lean Protein Nuts, Legumes
Fruits Vegetables (Cooked or w/Healthy Oil Dressing)

In contrast, the USDA food pyramid focuses on food types rather than their effect on blood-glucose.

USDA Food Guide Pyramid
Fats and Oils
Milk, Yogurt, Cheese Meat, Poultry, Fish, Beans
Eggs, Nuts
Vegetables Fruits
Bread, Cereal, Rice, Pasta
http://www.carbs-information.com/low-glycemic-index-pyramid.htm

[Judynyc]

I'm putting all of this here because I am trying to figure out the GL of of low carb flour products ie: low carb tortillas that so many here eat.

I am convinced that whole grain flour porducts would be a better choice and even then need to be limited. I am very distressed about flour in general as I see too many here using the low carb flour products way too often, IMO!!!



Factors Influencing the Glycemic Index Value of Carbohydrates
Several factors influence how fast a particular carbohydrate food raises blood sugar. These factors include: the chemical and physical structure of the carbohydrate-food in question; how refined the carb is; how the carb is cooked; and also the presence of other substances which reduce either the potency of the body's digestive enzymes, or the speed of digestion.

Chemical Structure of the Carbohydrate
The body processes glucose very efficiently. (The glycemic index of glucose is 100.) But the body cannot easily metabolize fructose, a common monosaccharide in fruits, which is why fructose has a low GI of 23. Ordinary table sugar (sucrose), is a disaccharide made up of one molecule of glucose linked to one of fructose. Hence the glycemic index of table sugar is 65, midway between 23 and 100 in the medium-glycemic-index range.



Physical Structure of the Carbohydrate
The physical structure of the carbohydrate also affects its glycemic index value. For example, most breads are in the high range - not due to the chemical nature of wheat starch, but for two physical reasons.

(1) The fine particle size of wheat flour gives digestive enzymes great surface area to attack and metabolize the bread. (2) The surface area of bread is also increased by its puffed-out, fluffy structure. Result? The glycemic value of bread is significantly raised by these structural attributes.

How Refined is the Carbohydrate
One of the most important factors that determines the glycemic index of carbohydrate foods, is how refined or processed the carbs are. In general, refined or processed carbs have had most of their 'natural' fiber and other 'inconvenient' constituents (eg. which may affect the food's shelf-life) removed. Result? The carbohydrate is incapable of resisting the digestive enzymes and is rapidly metabolized into glucose.

How Carbohydrates are Cooked or Prepared
Pasta has a medium-glycemic-index value of 40-50. This can be further reduced by cooking it less (al dente). This is because al dente pasta resists the effect of digestive enzymes more than regular cooked pasta and so has a lower GI.

Fiber Slows Down Metabolism of Carbs and Their Digestion
Fiber (either in the carbohydrate itself or in the stomach) protects the starchy carbohydrate from rapid attack by digestive enzymes, or slows digestion in the digestive tract. Either of these consequences will slow down the conversion of the carbohydrate to glucose.

Fat and/or Acid Slows Down Metabolism of Carbs and Their Digestion
The more fat or acid a carbohydrate food contains, (or, the more fat or acid in the stomach, during digestion) the slower the carbohydrate food is converted to glucose and absorbed into the bloodstream. The presence of fat and/or acid retards the emptying of the stomach.


http://www.carbs-information.com/glycemic-value-carbohydrate-foods.htm