Have you ever heard of the glycemic index (GI) and wondered what the heck it is and is it something that applies to me?
The answer to “does it apply to me” is an absolute, yes. Whether you are a diabetic or not, it is something that all people should be aware of and have at least some understanding of.
The reason I say this is because the rate of prediabetes and diabetes is higher than it has ever been before and it's projected to continue rising.
Having an understanding of our nutritional intake and how it is impacting our glucose levels, insulin production, and essentially our overall functioning is imperative to change the current trajectory.
More than 1 in 3 Americans have prediabetes and light needs to be shed on what is going on and how we can change this.
The glycemic index (GI) is a method used, by assigning a number, to rank how various foods impact blood glucose levels. If a food is higher on the GI, it will be more likely to spike your blood sugar.
Conversely, if it is lower, it will be less likely to spike your sugar and therefore usually the better option when trying to manage glucose, have sustained energy, and an overall increase in health.
You may think, fruit is fruit! But, did you know that all fruit is not created equal?! That’s right, there are some fruits that are higher on the GI and some that are lower.
Discover the top 10 low-glycemic fruits and their benefits.
According to the Merriam Webster dictionary, Glycemic Index is defined as “a measure of the rate at which an ingested food causes the level of glucose in the blood to rise”.
The GI ranks food on a scale from 0 - 100 based on how much they raise glucose levels.
Low GI: 0 - 55 is considered low GI and is usually fruits, vegetables, legumes and whole grains.
Medium GI: 56 - 69 is medium and tends to raise glucose moderately; examples are white rice, pasta, and potatoes.
High GI: 70 - 100 is high GI and this tends to cause a rapid spike in blood sugar from things such as processed foods, white bread, and sugary beverages.
Foods that are low on the GI are preferred for diabetics and really any person who wants to keep their energy levels stable. They keep insulin from being prompted to spike frequently (which can lead to prediabetes), maintain more balance, and an overall decrease in potential chronic illness.
Benefits of Low Glycemic Fruits
Blood sugar management and stability is a massive benefit of consuming fruits that are low GI. These fruits tend to be higher in fiber and therefore slow down the digestion and absorption which leads to a more gradual release of glucose into the bloodstream.
Because of the decreased spike with the increased fiber, people consuming these low GI fruits are also at less risk for rebound crashes in glucose levels.
With the slower digestion process, higher fiber content, and more gradual release of glucose, the consumption of low GI fruits can also result in better weight management.
In addition to the above, having the feeling of fullness for longer can decrease the amount of calories consumed throughout the day.
Cardiovascular health is another benefit of consuming fruits that are low on the GI as a slower rise in glucose levels can help manage blood pressure, insulin resistance, and cholesterol levels, which are all significantly correlated with heart disease.
Another consideration for the benefits of consuming low GI fruits is the overall general wellness derived from them. These fruits tend to be higher in fiber, rich in vitamins and also antioxidants. Overall, people in general will benefit more from consuming low glycemic fruits.
Lets Explore The Top 10 Low Glycemic Fruits and Their Benefits
The top 10 low glycemic fruits are fruits that are not only low on the glycemic index but also have great health benefits.
1. Cherries (GI ~22)
Nutritional Properties: Cherries are packed full of Vitamin A, C, K, Potassium, Magnesium, and antioxidants.
Benefits: These are great for overall health because of the anti-inflammatory properties, vitamin and mineral source, and also aids in sleep quality as they have melatonin in them also.
2. Grapefruit (GI ~25)
Nutritional Properties: Grapefruits are very high in vitamin C, fiber, thiamine, folate, and potassium.
Benefits: This fruit is refreshing, hydrating, and low in calories. It can help make you feel fuller prior to consuming a meal, aiding in decreasing the risk of over consuming calories.
3. Apples (GI ~36)
Nutritional Properties: Apples have a high fiber content, antioxidants, and vitamin C as well.
Benefits: Apples are versatile for snacking or baking, help with digestion, and are immunity boosters.
4. Pears (GI ~38)
Nutritional Properties: Pears are a great source of dietary fiber, vitamins and minerals, and have a high water content.
Benefits: These fruits are mildly sweet, hydrating, and can help with regular bowel movements.
5. Oranges (GI ~40)
Nutritional Properties: Oranges are loaded with vitamin C and folate.
Benefits: Oranges are immune boosting, help with healthy cell growth and function (related to the folate content) and are a convenient and easy snack.
6. Plums (GI ~40)
Nutritional Properties: Contain over 15 vitamins and minerals and can boost the production of adiponectin.
Benefits: Plums have a distinct taste, can be both sweet and sour, and may help regulate blood sugar levels and help prevent bone loss.
7. Strawberries (GI ~41)
Nutritional Properties: Strawberries are a powerhouse of antioxidants and vitamins. They also have polyphenols, are high in fiber, are sweet, but are also low in sugar.
Benefits: Strawberries are great to add to smoothies, yogurt, and basically any other snack, dessert, or meal. In addition to the benefits of the vitamins, minerals, and antioxidants, the polyphenols found in strawberries may also maintain and support cognitive function.
8. Peaches (GI ~42)
Nutritional Properties: Peaches are really juicy and delicious and also rich in vitamins A and C. They also aid in digestion with the fiber content and are rich in antioxidants.
Benefits: Peaches are not only hydrating and refreshing, but pair very well with other rich and nutritious foods to create some textured and delicious desserts. They aid in digestion and may help with smoother skin and allergy relief.
9. Blueberries (GI ~53)
Nutritional Properties: Blueberries are a great source of antioxidants and provide several vitamins and minerals. They are low in calories and high in nutritional value.
Benefits: They are wonderful as a topping for oatmeal or yogurt, as a part of a snack, and one of the best parts for me - my kids love them! They support brain health, immune health, and digestive health as well.
10. Blackberries (GI ~53)
Nutritional Properties: Blackberries are low in calories and high in fiber, the nutritional properties are similar to blueberries and are loaded with vitamins, minerals, and antioxidants.
Benefits: They help regulate blood sugar, promote satiety, and reduce inflammation.
Tips to Incorporate Low Glycemic Fruits into Your Diet
They can be added to basically any breakfast option. They can be added to yogurt bowls, smoothies, cottage cheese, oatmeal or as a side to most dishes such as egg scrambles or omelets.
They can be eaten as snacks between meals and paired with proteins and or healthy fats to make them an even more balanced meal or snack. Snacks that include low glycemic fruit and protein or healthy fat also make good options for nighttime snacks (or between meals) if needed, as they will help maintain a steady blood glucose level overnight and or throughout the day.
Incorporating these fruits into healthy dessert dishes are also great options to satisfy that sweet craving, but without the impact on your glucose levels.
Adding low glycemic fruits to your diet is a great source of additional nutrition as well as all the overall amazing health benefits they provide. They are packed full of wonderful flavors and various textures and won’t impact your glucose levels negatively like other high glycemic snacks will.
Start today by swapping out some of the high-sugar snacks for a delicious and nutritious low glycemic fruit, paired with your favorite protein or healthy fat and enjoy all the benefits!
To learn more about foods on the glycemic index and how to create balanced meals and snacks, reach out for your free call today and speak directly with me.
About the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel Empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Let’s talk.
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