10 Low-Glycemic Fruits to Treat Yourself With

The glycemic index is a measure of how the carbohydrates in a particular food will affect your blood sugar after you eat it.

“A number between 0 and 100 assigned to a food represents the relative increase in blood glucose levels two hours after eating that particular food,” explains Vanessa Ricetto, RD, who runs a private nutrition practice in New York City.

Since most fruits are sweet—and they all contain carbohydrates—knowing which fruits are low-glycemic is helpful for anyone following a low-carb diet for weight loss.

The American Diabetes Association considers foods with a glycemic index of 55 or less to be “low-glycemic index foods.”

Pure glucose (sugar) ranks 100, which serves as a comparison for other foods.

“The glycemic index of foods is not always related to sweetness,” says Brocha Solf, BS, RD, CDN, founder of iHeart Health. “It’s more related to the starch content, although mangoes and pineapples, which are high in sugar, have a higher glycemic index than strawberries.”

If you’ve ever experienced the crash that inevitably comes after eating too much sugar, you’ll appreciate this list of low-glycemic fruits that can satisfy your sweet tooth with less impact on your blood sugar.

However, if you find yourself gravitating towards high GI fruits, pair them with a healthy fat like peanut or almond butter or eat them as a dessert, when your stomach is full and it won’t react the way it would. an empty stomach

Here’s a list of 10 surprisingly healthy fruits we love, along with their glycemic index and glycemic load.

1. Grapefruit

Glycemic Index: 25
Glycemic Load: 3

Add grape segments to salads, snack on them in the afternoon, or broil them for a sweet evening meal.

2. Peaches

Glycemic Index: 28
Glycemic Load: 4

You enjoy peaches as they arrive or grilled fresh to serve with pork chops or chicken breast.

3. Oranges

Glycemic Index: 33
Glycemic Load: 3

Oranges are ideal for on-the-go snacks — they don’t need to be refrigerated and come in their own protective “container.”

Pair with a serving of low-fat cheese or nuts for even more energy.

4. Pears

Glycemic Index: 33
Glycemic Load: 4

Sprinkle ripe pear cubes with cinnamon and drizzle over some almond butter for a simple breakfast. Want to intensify their taste? Bake them first!

5. Apricots

Glycemic Index: 34
Glycemic Load: 3

Dice apricots and other stone fruits — like plums and plums — with red onion, cilantro, and hot peppers for a sweet and savory salsa.

Apricots have a firmer texture than peaches, even when ripe, so they hold up great on the grill (and on the go).

6. Apple

Glycemic Index: 39
Glycemic Load: 6

Apples and peanut butter are a flavor match made in heaven, and the pairing adds fat and protein! This helpful guide breaks down the most common apple varieties — and their best uses.

7. Strawberries

Glycemic Index: 40
Glycemic load: 1

Perfectly ripe strawberries are such a treat in spring and summer. Try them (or any berries in season) in a salad or with some yogurt.

8. Nectarines

Glycemic Index: 43
Glycemic Load: 4

Nectarines, like apricots, can be swapped into any peach recipe. Dice one over Greek yogurt in the morning, or stir into oatmeal or overnight oats.

9. Mango

Glycemic Index: 51
Glycemic Load: 8

Add mango to a salad with avocado and red onion for a tasty twist, or add mango cubes to your morning yogurt bowl.

10. Blueberries

Glycemic Index: 53
Glycemic Load: 5

If you like to pop blueberries in your mouth as a snack, team them with a serving of walnuts or your favorite nuts.

Carb Counts vs. Glycemic Load

A food’s carbohydrate count is separate from its glycemic index ranking and its glycemic load.

The glycemic index is a ranking of that food’s carbohydrates (and effect on your blood sugar) using a scale of 0 to 100; Its glycemic load is a measure of a food’s glycemic response, based on serving size.

(Glycemic load = glycemic index x grams of carbohydrates consumed / 100)

And while foods can’t change their glycemic index, you can change their effect on your blood sugar by combining high-glycemic fruits and other foods with fat, fiber and/or protein, says Solf.

A common example is eating a banana (glycemic index: 51) with a spoonful of peanut butter (glycemic index: 14).

“The fat in peanut butter will slow down the digestion of the banana and its entry into your bloodstream,” she says.

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