11 Low Glycemic Fruits For A Healthy Lifestyle

Every time you eat or drink, you feed or fight the disease! 

Fruits are a vital part of our daily diet if we wish to live a healthy lifestyle. They have several health benefits and different types of minerals and vitamins. However, as per your health conditions, some fruits can have a negative impact on your body. For example, fruits with high glycemic index can be dangerous for people with diabetes, and they recommend having low glycemic fruits. 

Therefore, we have listed a few fruits with a low glycemic index. But, before that, let us know more about the glycemic index. Keep on reading! 

Table Of Contents 

1. What Is Glycemic Index? 

2. Low Glycemic Fruits In India 

3. Low Glycemic Fruits For Keto 

3. Dietitian’s Recommendation 

4. The Final Say 

5. FAQs 

What Is Glycemic Index? 

The glycemic index (GI) measures how quickly carbohydrate-containing food raises blood glucose levels after consumption. Foods with a high GI value are rapidly digested and absorbed, causing a rapid and large increase in blood glucose levels. 

In contrast, foods with a low GI value are digested and absorbed more slowly, resulting in a slower and smaller increase in blood glucose levels. 

As a result, low GI diets have various health benefits, including stable blood sugar control and a lower risk of diabetes and several medical condition.

Low Glycemic Fruits In India

Low GI foods have a GI value of 55 or less. For example, many fruits good for diabetes have a low glycemic index (GI). Here we have listed a few of them: 

1. Berries 

Berries are an excellent choice for a low glycemic diet, as they are rich in fibre and low in sugar. Strawberries, raspberries, blueberries, and blackberries are all considered low glycemic fruits, with glycemic values ranging from 32-40.

2. Apples 

Apples are a popular fruit that can be enjoyed in many ways. They are also a low GI fruit, with a GI value of 38. As a result, apples are a good source of fibre, which can slow the absorption of sugar into the bloodstream.

3. Cherries 

Cherries are a delicious low-glycemic fruit rich in antioxidants and anti-inflammatory properties. They have a GI value of 22, making them one of the low glycemic fruits.

4. Grapefruit 

Grapefruit is another low-GI fruit packed with vitamin C and other nutrients. It has a GI value of 25 and is also low in calories, making it a great choice for weight loss.

5. Pears 

Pears are a juicy and delicious fruit low on the glycemic index (GI), valued at 38. They are a good source of fibre, which can help regulate blood sugar levels.

6. Peaches 

Peaches are low-GI fruit with fibre, vitamin C, and other antioxidants. They have a GI value of 42 and can be enjoyed fresh or in recipes such as smoothies or desserts.

7. Plums 

Plums are low-GI fruit with fibre, vitamin C, and other important nutrients. They have a GI value of 24 and can be eaten fresh or used in cooking and baking.

8. Guava 

Guava is a tropical fruit that is commonly found in India. It is a good source of fibre, vitamin C, and other important nutrients. Besides, it has a low glycemic index of 12, making it an ideal choice for those looking to manage their blood sugar levels.

9. Oranges 

Oranges are citrus fruit grown in many parts of India. They are a good source of vitamin C, fibre, and other important nutrients. Oranges have a low glycemic index of 40, making them a good choice for those looking to manage their blood sugar levels.

10. Pomegranate 

Pomegranate is a fruit commonly grown in India and known for its antioxidant properties. It has a low glycemic index of 53 and is a good source of fibre, vitamins, and minerals. Pomegranate is also known for its ability to lower inflammation and improve heart health.

11. Jamun 

Jamun is a fruit commonly found in India with a glycemic index of 35. It is a great source of fibre and antioxidants, making it an excellent choice for promoting overall health. The fruit is also known for its ability to regulate blood sugar levels, making it an ideal choice for those with diabetes.

Note:  The glycemic index can vary based on ripeness, processing, and cooking method. Besides, the glycemic load of a meal, which considers the portion size and amount of carbohydrates consumed, is also an essential factor in managing blood sugar levels.

Low Glycemic Fruits For Keto

A ketogenic or keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet designed to promote weight loss and improve overall health. The keto diet aims to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose from carbohydrates. This typically means limiting carbohydrate intake to 20-50 grams daily, depending on individual needs and goals.

Here are some low glycemic fruits suitable for a keto diet, as they are lower in carbohydrates:

• Berries (e.g. strawberries, raspberries, blackberries, and blueberries)- These contain relatively low amounts of carbohydrates and are high in fibre and antioxidants).
• Avocado-They contain healthy fats and fibre and are low in carbs
• Tomatoes-These are low in carbs and can be eaten fresh or cooked in recipes)
• Coconut- It can be eaten as flakes, milk, or oil. Moreover, it contains healthy fats and is low in carbs.
• Olives-These are also a good source of healthy fats and are low in carbs.
• Lemons and limes-These can be used in small amounts as flavouring for water or in recipes. 

It is important to note that even these lower-carb fruits should be consumed in moderation on a keto diet, as they still contain some carbohydrates, which can add up quickly. 

Dietitian’s Recommendation 

Include low glycemic fruits in a balanced diet for individuals who want to manage blood sugar levels, such as those with diabetes or insulin resistance. Here are some recommendations for low glycemic fruits:

• Choose low glycemic fruits, such as berries, apples, pears, citrus fruits, and stone fruits.
• Aim for a variety of fruits to ensure a range of nutrients and phytochemicals.
• Consider the portion size and frequency of fruit consumption, as even low glycemic fruits can still contain natural sugars that can impact blood sugar levels.
• Pair fruits with protein and healthy fats to slow down the absorption of carbohydrates and further regulate blood sugar levels.

- Dietitian Aditi Upadhyay 

The Final Say 

Incorporating low glycemic fruits into a balanced diet can have various health benefits, such as helping to manage blood sugar levels, reducing the risk of chronic diseases, and promoting overall wellness.

Fruits such as berries, apples, pears, citrus fruits, and stone fruits have lower glycemic index scores, meaning they have a slower and steadier effect on blood sugar levels. However, it is important to remember that even low glycemic fruits should be consumed in moderation as part of a well-rounded diet that includes a variety of nutrient-dense foods.

FAQs

1. What is the glycemic index (GI)? 

The glycemic index (GI) measures how quickly carbohydrate-containing food raises blood glucose levels.

2. What is a low glycemic index? 

A low glycemic index (GI) food has a GI value of 55 or less.

3. What are some low glycemic fruits? 

Some low glycemic fruits include cherries, grapefruit, apples, pears, peaches, plums, strawberries, and kiwifruit.

4. Why is it important to eat low-GI fruits? 

Low glycemic fruits can help regulate blood sugar levels and provide sustained energy, as they are digested more slowly and cause a slower, steadier rise in blood glucose levels than high GI fruits.

5. Can fruits with a high natural sugar content still be low GI? 

Yes! The glycemic index (GI) considers the amount and type of carbohydrate in food and how it is prepared and consumed. So, some fruits with a high natural sugar content, like watermelon or pineapple, can still have a low GI due to their low glycemic load.

6. Can overeating fruit be bad for blood sugar control? 

While fruit is generally considered a healthy choice, eating large quantities, particularly those with a higher GI value, can still cause spikes in blood sugar levels, especially for people with diabetes.

Therefore, balancing fruit intake with other nutrient-dense foods and following individualised dietary guidelines is essential.

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