Glycemic Index Fruit Recommendations
Even though fruit contains a sugar known as fructose, most fruits do not affect a persons glycemic response and are not harmful to a person. This is because glycemic index fruit is low, most of it coming from water weight and also because most fruits have fibers that help to slow down digestion. Glycemic index fruit also has acid which slows the emptying of the stomach and as a result slows the absorption of sugar into your blood.
Fruits as well as vegetables are an excellent source of nutrition. Fruits contain a lot of vitamins, especially Vitamin C, and a lot of minerals, fiber and other micronutrients such as phytochemicals. These phytochemicals are compounds which are biologically active and have health giving properties that can help fight against diseases such as cancer. A few examples of these phytochemicals would be bioflavonoids found in citrus fruits, bromelain found in pineapples, resveratol found in red grape juice, ellagic acid found in raspberries or blueberries and d-limonene found in citrus peel. You should eat more fruit if you want a lower glycemic response and healthy nutrition, especially fresh or frozen fruit and try to get organic if possible.
Glycemic Index Fruit Examples
Consider a few examples of glycemic index fruit and see how low their numbers are. Apples range between 28 to 44 with an average of 38. Raw apricots are 57, while canned in light syrup they are 64, dried they are 31 and as a fruit spread they are 55. Under ripe bananas are 30 while over ripe are 52, most bananas range from 46 to 70. Cantaloupe is 65, grapefruit is 25, raisins are 64, strawberries are 40 and watermelon is 72. Grapes range between 46 and 49. Kiwi fruit ranges from 47 to 58. Mango averages 51 but can range from 41 to 60. Oranges have an average of 42 but can be from 31 to 51. Peaches are between 28 and 56. Pineapple has a range of 51 to 66. Plums are between 24 and 53.
Best Options
When it comes to the most desirable glycemic index fruit options most fruit and natural fruit juices are in this category include apples, berries, cantaloupe, grapefruit, honeydew, oranges, pears, grapes, peaches, applesauce. The lowest fruit in the glycemic index are cherries, plums and grapefruit. The moderately desirable glycemic index fruit include banana, kiwi, mango, papaya and orange juice. The fruit with the highest glycemic index include pineapple, raisins, watermelon and any fruit juice that has been sweetened with sugar.
|
