Although dehydrated or dried fruits are often sweeter to taste than their fresh counterparts, most dried fruits are classified as beneficial foods by the glycemic index. This index is commonly used to guide diet choices towards complex carbohydrates and those foods which give a slow energy release rather than a sudden spike in blood sugar levels. Certain dehydrated fruits may be good replacements for candies and chocolate in your diet.
Function
The glycemic index ranks carbohydrates in food according to the food's capacity to raise your blood sugar level after eating. Foods are rated as having a GI between zero and 100. A GI value over 70 is considered high; 56 to 69 is medium, and a GI value below 69 is considered low. Dehydrated or dried fruits are typically low GI foods. Dried apricots, for example, have a GI value between 30 and 32.
Uses
Individuals with diabetes commonly use the glycemic index in order to select carbohydrates with low GI values. According to MayoClinic.com, insulin resistance can be decreased through a diet rich in low GI foods. Additionally, it is believed that structuring your diet in accordance with the glycemic index can reduce the need for insulin and other medication for diabetes. For more general weight loss, the index can be used to control hunger and balance energy levels. Low GI foods release glucose steadily into your bloodstream, increasing the sense of fullness after meals and between meals. This is how the index helps weight loss or weight control.
Benefits
According to the Glycemic Index official website, created by researchers at Australia's University of Sydney, there are several protective health benefits associated with using the index. These include a lower risk of heart disease, reduced cholesterol levels and an improvement in symptoms associated with polycystic ovary syndrome, or PCOS.
Misconceptions
The official GI website encourages individuals following a low GI diet to eat plenty of fruit. Therefore, you might assume that all fruits are low GI foods. However, certain fruits -- including certain dried and dehydrated fruits -- are not low GI. Raisins, for example, have a GI value between 54 and 66, which categorizes them as a medium GI food. Apples are low GI foods whether dried or raw, with the raw apples sometimes having a higher GI value than the dried fruit. Prunes are a low GI food, with a value of 29. Dried dates range in GI value from 29 to 50, also representing a low GI food. All fruits -- and dried fruits -- are not created equal when it comes to GI values.
Warning
The glycemic index is a supplemental or complementary therapy and should not be considered a replacement for conventional medical treatment for any specific condition. Although use of the glycemic index may lessen the symptoms of diabetes, for example, you will likely still need to maintain an insulin regime under regular medical supervision. You should always consult your own doctor before making any major dietary changes.
