Information About the Glycemic Index, and a Glycemic Index Fruit List
The glycemic index (GI) of a food is the measure of the effect that particular food’s carbohydrates has on blood sugar levels. There are two types of carbohydrates, simple and complex. Simple carbohydrates have the largest effect on blood sugar levels (insulin levels). When a simple carbohydrate food is ingested, carbohydrates break down quickly which causes a fast release of glucose into the blood stream. The fast release of glucose into the blood stream causes blood sugar levels to rise to unhealthy levels. Simple carbohydrate foods tend to have a high glycemic index. Medical studies indicate that individuals who followed a low glycemic index diet over many years had a significantly lower risk for developing type 2 diabetes and coronary heart disease. Many studies also indicate that a diet high in simple carbohydrates is a major cause of obesity. Simple carbohydrate foods include table sugar, honey, soda, fruit juice, some fruits, cookies, donuts, cakes, and other refined baked products such as breads and cereals.
Complex carbohydrates have the least effect on blood sugar levels. When complex carbohydrates are ingested, they break down slowly in the digestive system. Their slow digestion releases glucose into the blood stream very slowly, thus preventing blood sugar levels from rising to unhealthy levels. When complex carbohydrates are ingested, blood sugar levels typically stay in the normal range. Complex carbohydrate foods include most vegetables, most fruits, unrefined grains, legumes, nuts and seeds.
Complex carbohydrates are not only beneficial because they have a low to moderate GI, they also offer many nutrients unlike most simple carbohydrates. Complex carbohydrate foods are also good sources of fiber. The term “simple carbohydrates” comes from the characteristic that high GI foods are mostly just sugar. Most simple carbohydrate foods lack nutritional value and are typically high in empty calories and unhealthy fats. Although fruit juice and some fruits are considered to be simple carbohydrates, they’re natural foods and do offer some nutritional value. Simple carbohydrate fruits and fruit juice should be consumed in very small amounts, and complex carbohydrates (particularly Low GI vegetables) should be consumed in larger amounts. Other simple carbohydrates should be avoided.
Eating a complex carbohydrate meal (along with healthy protein) and drinking a sugary drink like fruit juice or soda with it, increases the overall glycemic index of the meal. Most health experts agree that a healthy meal consists of complex carbohydrates, lean healthy protein, healthy fats (such as nuts and seeds, coconut oil or cold pressed olive oil), and a non-sugary drink such as water or herbal tea. Dr. Joel Fuhrman is one of the most influential doctors in natural health. His healthy diet style is based on consuming foods that are very high in nutrients. He explains that if the focus is on consuming high nutrient density foods, other important nutritional benefits automatically follow – such as lower sodium, reduced calories, high fiber and volume, and a low glycemic index. His book “Eat to Live” is one of the best selling books on natural health and weight loss.
Glycemic Index Fruit List (Culinary, A-Z)
The glycemic index has not yet been determined for all fruits. Provided below is a list of common fruits, sorted by glycemic index. The glycemic index values vary. Generally, Low (55 and under), Medium (56-70), and High (70 and Above). Source: GlycemicIndex.com
Low GI (55 and Under):
Apples – 40
Apricots (dried) – 30
Blueberries (wild) – 53
Cherries (sour) – 22
Grapefruit – 25
Grapes (red) – 50
Nectarines – 43
Oranges – 51
Peaches (dried) – 35
Pears – 42
Plums – 53
Prunes – 29
Strawberries – 40
Medium GI (56 – 69):
Apricots (fresh) – 57
Bananas – 60
Cherries (dark) – 63
Figs (dried) – 61
Grapes (black) – 59
Kiwifruit – 58
Mangoes – 60
Papaya – 60
Peaches (raw) – 56
Pineapple – 65
Raisins – 65
High GI (70 and Above):
Cantaloupe – 70
Watermelon – 80
Source: http://www.glycemicindex.com
- List of Fruit (Culinary, A-Z)
- List of All Fruits
- Tropical Fruit
- Pome Fruit
- Citrus Fruit
- Berries
- Drupes
- Melons
- Fruit Superfoods
- Fruit Recipes
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