Going into summer, we are surrounded by a lot of amazing, fresh, and flavorful fruit. It is good to know that some fruits have a larger impact on your blood sugar than others.
Fruits in general have a high mineral content, thus they are important to incorporate into the diet.
The glycemic index is a scale that measures how fast sugar for various foods releases into the blood stream. Foods that are high on the glycemic index scale will give us a quick release of energy but they will be followed by a crash in blood sugar. Whereas, foods that are lower on the glycemic index scale will have a less dramatic affect on blood sugar. We want to limit foods in our diet that are rated higher on the glycemic index.
- High= 71-100.
- Medium = 50-70.
- Low = < 50
Fruits that are low on the glycemic index scale
- Apples – 39
- Berries- low to mid 20s
- Cherries- 22
- Grapefruit – 25
- Figs- 35
- Oranges- 40
- Peach- 42
- Pears- 38
Fruits that are medium-high on the glycemic index scale
- Mangos- 55
- Pineapples- 66
- Kiwi- 52
- Bananas- 55 (high on glycemic index but a good energy source- better than tropical fruits
- Cantaloupe Melon- 65
- Watermelon- 72
It is interesting to compare natural sugars to processed sugars on the glycemic index scale. Remember that fruits, vegetables and whole grains are much better options than processed carbohydrates. Don’t be scared of fruit! Eat it in moderation.
You can search for the Glycemic index of other carbohydrates on the Harvard Health Publications website.
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