What are the low glycemic index fruits? What are their glycemic scores? What benefits can you get from them? Are all the foods included in this category?
Get your step-by-step knowledge in the paragraphs below.
There exist some fruits which have low GI and at the same time they affect only little the blood sugar levels. These foods have a glycemic load of 10 or below and glycemic index 40 and less.
In this category are included as following:
All fruits are made mostly of water, and this has little impact in your blood sugar levels.
That is why, many fruits like carrots or watermelon or grapes, although they might have high rates of glycemic index the same the sugar have, they are safer and you are allowed to eat them.
First of all you will manage your blood sugar level, keeping them always under control
You will have the right energy needed for the daily activities feeling more energetic, because fruits are rich in vitamins and minerals and fiber too.
Your risk for metabolic syndrome will be lowered too.
You may manage high cholesterol levels, because all the glycemic load fruits can help reducing high cholesterol.
You may lose extra weight and have a better control on your weight too.
You may feel healthy, with no digestion problems (in contrary it will be better), and have an excellent memory.
Your insulin resistance risk level will be decreased too.
When you eat fruits, their carbohydrates break down in a slowly way, and as a consequence the glucose is released slowly into your bloodstream. Thus, your blood glucose levels will not reach a peak avoiding unpleasant episodes (a hyperglycemia and then hypoglycemia).
Since fruits have plenty of water, they are advised to be used more often together with vegetables. It's true that fruits have different GI values. Some, as mentioned in the table above, have low GI scores.
There are some others like banana, oranges, and apricots with intermediate GI. They advised to be consumed less than those with low glycemic index scores.
Scientists and nutritionists argue on high GI fruits too. Some of them advise their consumption by the diabetics, some others do not agree based on their high GI score.
The fact is that although the GI of fruits seem to be high, the raise in blood glucose they induce is less than the raise caused by refined sugar and processed foods. That's why you may eat all kind of fruits, but keep an eye to the portion you are taking.
Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist