Glycemic Index (GI) is a measurement system which uses a scale to rank foods that contain carbohydrates based on how a specific food affects blood sugar levels. Keeping blood sugar levels stable is important to many. Especially diabetics, individuals with heart health issues, those trying to lose weight and other heath related issues. It can also be followed to improve or maintain health. As we all know fruits are packed with carbohydrates and may affect blood sugar levels. So if you’re trying to keep your blood sugar levels stable for whatever reason but still want to enjoy the taste of delicious fruits then it is best to know what fruit/s to include in your diet while keeping your blood sugar level stable. The fruits to be mentioned in the below low glycemic index fruits list weren’t tested based on portion size but was rather tested based on the measurement of each fruit containing 50 grams of carbohydrates. Glycemic index scale ranges from 0-100. A glycemic index of 55 or less is considered low.
Crunchy and delicious, apples are packed with fiber and pectin. Pectin helps to slow digestion and reduces blood sugar levels. This helps to keep you fuller for longer. Apple also supports heart and brain health, promotes weight loss, reduces the risk of cancer and diabetes. A medium size apple weighing around 140 grams is between 70-90 calories approximately, depending on the type of apple and contains up to 31 grams of carbohydrates. Of the carbohydrate content, between 11-25 grams is sugar. Apple has a low GI value of 38.
Apricots are very delicious and taste a lot like plum or peach. Apricots are a good source of fiber and antioxidants. Apricots are popularly used in skin and hair products, including face scrub, hair conditioner and moisturizer. This fruit supports heart health, is good for the skin, hair and eyes, protects against cancer, relieves constipation, reduce bloating and cramps, strengthens bones and supports respiratory health. A cup of apricot weighing 165 grams has around 79 calories and 18 grams of carbohydrates. Of the carbohydrate content, 15 grams is sugar. Apricot has a low GI value of 31.
Banana is high in fiber and packed with pectin. Thus giving the body a filling effect and makes you feel fuller for longer. Adding a banana to your diet is sure to benefit your health. Banana helps to increase energy levels, improves digestion, supports skin health, reduces stress and anxiety and helps with weight loss. A medium size banana weighing around 118 grams has 102 calories approximately. This size banana has 27 carbohydrates, of which, 14 grams is sugar. Banana has a GI value of 52.
Cherries are packed with juice and are very tasty. Though sweet, one cup of cherries weighing around 155 grams contains about 77 calories with 19 grams of carbohydrates. 13 grams of the carbohydrate content is sugar. This fruit is high in antioxidants and helps to protect the body against cancer and diabetes. It also reduces inflammation and supports the cardiovascular system. Cherries contains a chemical called anthocyanin, which causes insulin to increase thus lowering glucose. Cherries has a low GI value than any other fruits. Cherries have a low GI of 22.
Grapefruit is sour in taste and may not be the tastiest fruit out there. Nevertheless, it offers a wide variety of health benefits. One of the most popularly known benefit is its ability to help with weight loss by stabilizing blood sugar level and controlling food cravings. Other benefits includes, protecting and fighting cancer, reducing the risk of kidney stones, burning fat, boosting metabolism and strengthening immune system. Grapefruit is low in calories with around 52 calories in half of grapefruit weighing 123 grams. A grapefruit of this size contains 13 grams of carbohydrates, 8 grams of this carbohydrate content is sugar. Grapefruit contains a low GI value of 25.
Grapes are available in a variety of colors, red, green or purple. It doesn’t matter what color grapes you eat, they’re all quite nutritious and beneficial to the body. Grapes have very powerful antioxidants which fights cancer. Grapes also support eye health, maintain blood sugar levels, support heart health, strengthen bones, treat constipation, boost immune system and help with weight loss. A cup of grapes weighing 151 grams is about 104 calories and has a carbohydrate content of 27 grams. Of this carbohydrate content, 23 grams is sugar. Grapes have a GI value of 49.
Although kiwis taste a little sour, they are still very tasty and is low in calories. One kiwi weighing 69 grams has around 42 calories. A kiwi of this weight has 10 grams of carbohydrates, of which, 6 grams is sugar. Kiwi is high in fiber. It aids in digestion, supports and protects skin, manages blood pressure, boosts immune system, helps to flush toxins, supports heart health and helps with weight loss. Kiwi has a higher GI value than other fruits on this list. It has a GI value of 53.
Orange is popularly known for its vitamin C content. Orange is really refreshing and can boost your energy level and mood. The juicy content of orange makes it a great summer time fruit. It is also low in calories and high in fiber. A medium size orange weighing 131 grams is approximately 62 calories. An orange of this size contains 15 grams of carbohydrates, of which, 12 grams is sugar. Orange helps to prevent cancer, supports heart health, lowers blood sugar levels and supports skin health. Orange GI value is 44.
Peach is juicy and has a very refreshing taste. Peach is rich in fiber, a good source of antioxidants and has a wide range of benefits. This fruit helps to prevent stress, supports immune and digestive system, maintains skin and eye health and reduces the risk of heart and bone disease. A medium size peach weighing 150 grams has approximately 59 calories and contain 15 grams of carbohydrates. Of the carbohydrate content, 13 grams is sugar. This fruit has a low GI value of 42.
This is a tasty fruit which offers several health benefits to the body, including weight loss. The water content in pears help to decrease water bloating when eaten regularly. This fruit offers diuretic benefits. Pear also helps with and improves digestion, supports heart health, reduces blood pressure, prevents cancer, boosts immune system, reduces inflammation and aids the eye, skin and hair. A medium size pear with a weight of 178 grams has 102 calories approximately. A pear of this size contains 27 grams of carbohydrates, of which, 17 grams is sugar. Pear has a low GI value of 38.
Plums are yummy, although at times they have a sour taste. They are low in calories and full of fiber. Typically, 3.5 ounces of plum is about 46 calories with 11 grams of carbohydrates. Of the carbohydrate content, 9 grams is sugar. Plum is known for its anti-aging, antioxidant and laxative properties. It also helps to fight against heart attack and cancer, prevents diabetes, supports digestive system health and improves brain and bone health. Plum is also low on the GI chart with only a GI value of 40.
An important fact to know is that prunes are actually dried plums. So prunes are packed with antioxidants, support heart health, promote hair heath, improve vision and relieve constipation. Prunes are packed with fiber and has a natural laxative effect. Prunes are a little higher in calories than the other fruits mentioned. One ounce of prunes weighing 28.5 grams is around 69 calories and contains 18 grams of carbohydrates. Of the carbohydrate content, 10 grams is sugar. Prunes have a low GI value of 29.
Strawberries also makes a great summer time fruit. There are juicy, sweet and mouth-watering. Strawberries also have antioxidant properties and is very low in calories. A cup of strawberries is around 47 calories and has 11 grams of carbohydrates. Of the carbohydrate content, 7 grams is sugar. Strawberries help to lower blood sugar and insulin level, support brain and eye health, boost immune system, help with weight loss, prevent cancer and heart health issues. Strawberries have a GI value of 40.
When you consume high glycemic fruits, your blood sugar levels tend to rise quickly, leading to an insulin spike. The lower the glycemic index in fruits the slower carbohydrate is digested and will enter the bloodstream causing a slow increase in blood sugar. You will even feel satisfied for a longer period and food cravings will be controlled. There are many research which have been carried out and has found that the glycemic index of foods affect blood sugar level. Though, there are some food scientists who claims that using only the glycemic index of foods is not enough to measure how foods containing carbohydrates can affect blood sugar levels. If you know of any other low glycemic fruit/s which I have left out in this article, please share in the comment field below. You may also share any thoughts or questions you might have.