Glycemic index list for fruits

Find out which fruits have a low glycemic index!

The glycemic index (GI) of a food demonstrates the ability of food to attack blood sugar and help the pancreas produce higher amounts of insulin. Foods with a high glycemic index cause a sudden increase in blood glucose that, in turn, causes disorders in insulin levels, appetite and fat storage capacity. Appearance-related diseases are related: Because the body cannot remove glucose from the blood, it stays in the bloodstream for too long and at levels that are too high. Foods with a high glycemic index (70-110) that we must be careful of are: potatoes, many types of cereals and refined flours.

What diseases are common? Nutrition specialists indicated that the most common diseases associated with glucose metabolism are:

* Diabetes type 1;

* Type 2 diabetes;

* Hypoglycemia;

* Intolerant to glucose;

* Insulin depletion;

* Metabolic syndrome.

Therefore, it is essential to keep track of the index because it helps you to:

* Eat healthy;

* Lose weight;

* Maintain your normal body weight;

* Keep blood sugar levels under control, essential in people with diabetes;

* Reduce the risk of serious diseases: heart, diabetes, hypertension, cancer;

* Make healthy choices for your children, thus avoiding the risk of becoming obese in adulthood.

What are some of the best fruits? Apples, grapefruits, and peaches have a low GI. They contain a large amount of fiber and vitamins and can be safely consumed.

One of the best things about fruits is that they are available in most grocery stores and there is enough variety so you don’t get bored of eating the same fruit over and over again. They taste great and since they are good for your health, you can’t go wrong!

Here is the glycemic index (100 grams) of some common fruits:

* Fresh apricot – 57 (medium)

* Stewed apricots – 64 (medium)

* Dried apricots – 31 (low)

* Pineapple – 66 (medium)

* Green banana – 45 (low)

* Ripe banana – 66 (medium)

* Cherry – 22 (low)

* Dates – 103 (high)

* Fresh figs – 35 (low)

* Dried figs – 40 (low)

* Strawberry – 25 (low)

* Raspberry – 25 (low)

* Dick – 25 (low)

* Melon – 65 (medium)

* Orange – 44 (low)

* Grapefruit-25 (low)

* Papaya – 58 (medium)

* Watermelon – 72 (tall)

* Peach – 42 (low)

* Plum – 39 (low)

* Fresh grapes – 46 (low)

* Dried grapes (grapes) – 64 (medium)

Kiwi – 52 (low)

* Handle – 50 (low)

* Mandarin – 45 (low)

* Blackberries – 25 (low)

* Raspberry – 40 (low)

* Blueberry – 40 (low)

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