Low Glycemic Diet - 5 Reasons to Include Citrus Fruit

We have known for many years that certain vitamins are essential for good health. For example, we know that a minimum amount of Vitamin C prevents scurvy. Scurvy is a disease that prevents the proper formation of collagen, resulting in weak bones, tooth loss and other ailments. Scurvy is fatal if not treated. It is easily prevented by a small amount of Vitamin C in the diet and is uncommon in developed countries.

Vitamin C has also been found to increase the absorption of iron, and so plays a role in preventing anemia. Additionally, it acts as an antioxidant, playing an important role in repairing cell damage and may help to prevent such things as cataracts, heart disease and cancer.

Citrus fruits - orange, tangerines, grapefruit and the like - are a good source of Vitamin C. However, the benefits of including citrus fruit in our diets goes beyond their Vitamin C content. These benefits are:

1 - Energy

Fruit provides sugar, mainly in the form of fructose. This is converted into blood glucose during the digestive process, which is our body's primary source of energy. The fiber present in the fruit prevents the absorption of blood glucose from happening too quickly, which makes fruit a good choice for people following a low glycemic diet.

2 - Weight control

Citrus fruit, even though containing sugar, are low in calories and high in fiber. Nothing could better for our weight loss efforts than eating citrus fruit as a snack or as dessert after a meal.

3 - Satiety

Those same dietary fibers that slow up the absorption of sugar also keep us feeling satisfied longer. This, too, is an excellent benefit as an aid in weight loss.

4 - Disease prevention

There is mounting scientific evidence that a diet high in citrus fruit, with their perfect combination of vitamins, nutrients and fiber, helps prevent heart disease, cholesterol problems, blood pressure problems, cancer, anemia, birth defects and cataracts.

5 - The whole is greater than its parts

Many people believe that a Vitamin C tablet is as beneficial as a piece of fruit. However, they are ignoring the other nutrients provided by the whole fruit. According to Tufts University School of Nutrition Science, the beneficial effects of the various phytonutrients in whole fruit may never be understood, due to their complexity and interactions. Even as specific phytonutrients are discovered, they may not demonstrate the health benefits when isolated as they do as part of the whole.

A low glycemic diet is a healthy diet, and an excellent choice for natural weight loss and subsequent weight control. Including citrus fruits has one additional benefit not listed above - they are delicious!

Pamela Post is a Registered Nurse with a Masters Degree in Public Health. For the past 10 years her interest has leaned toward nutrition and health maintenance. Her free 10 part minicourse on using the a low glycemic diet for weight loss [glycemicindexpower.com/glycemic-index-weight-loss/] is available at [glycemicindexpower.com]