Low Glycemic Index Fruits

By Sabrina Rocca

Expert Author Sabrina Rocca

Fruits are one of nature's wonders. They are chockfull of nutrients - vitamins, minerals and proteins - and are indeed so nutritious that they can form the basis of a full meal. As a matter of fact, many people can and do subsist mainly on fruits alone. There is an extremely wide selection of fruits available from all over the world, and many of them are very tasty, making them an integral part of the diets of many people the world over.

However, eating a large amount of fruits can have a negative effect on one's blood sugar. The sugar contained in some fruits can be considerable, and eating them can definitely raise the level of one's blood sugar. For many people this is far from optimal, of course, and so one should seek to eat more of the sorts of fruits that may bring about less of a rise in blood sugar levels than other fruits.

Fortunately for those who would like to eat fruit but would like to minimize the amount of sugar they consume, there are a number of fruits available that are low Glycemic Index fruits. That is to say, eating a certain amount of any of these fruits will raise one's blood sugar level only a certain amount relative to a certain amount of glucose. And, importantly, when these fruits are eaten, one's blood sugar will rise only a certain amount compared to eating other fruits that are higher in sugar content.

So what are some examples of fruits with low GI? One great example is the apple. Apples are excellent fruit and can be found year-round all over the world. They have red skin and white, firm flesh, and can be eaten raw or cooked in a multitude of ways - they can be stewed, for instance, baked in a pie or served with cream, or even served as part of a main dish. The heavy fiber content in apples makes them excellent breakfast, snack time or dessert fruit - fiber can help bring about a full feeling in the stomach in order to fool the stomach into thinking that it is full. Apples have low GI, with a GI value of just 38.

Another good example of a low-GI fruit is the cherry, which has an even lower GI value of only 22. Cherries are a red fruit with sweet, juicy flesh and a large pit in the center, which must be removed prior to cooking and/or eating. As with apples, cherries may be eaten ripe and raw or may also be incorporated into desserts such as cherry cobblers and pies, and can also be part of a main dish as well.

Lastly, many citrus fruits are also excellent low-GI fruits. Oranges have a GI value of 42, grapefruits 25, and lemons (whose GI values are not often given since lemon juice is too sour to be consumed in large undiluted amounts - as a matter of fact, lemon juice, like vinegar, can be used to lessen the overall Glycemic Index value of a certain food item).