Glycemic Index and Glycemic Load per serving of 50 Fruits:

A Sweet Guide to Smart Snacking

Have you ever wondered how fruit affects your blood sugar? The glycemic index and glycemic load are tools that can help. They measure how fast and how much different foods raise blood sugar levels.

Related: GL reference chart (printable) to track Glycemic Index and Load of Fruit

Knowing the glycemic index and glycemic load of fruits can help you make smart food choices. This info is useful for people with diabetes, those watching their weight, or anyone who wants to eat healthier. Let’s look at 50 common fruits and see how they stack up.

1) Apple (GI: 39, GL: 22)

Apples are a popular and healthy fruit choice. They have a glycemic index (GI) of 39, which is considered low. This means eating an apple won’t cause your blood sugar to spike quickly.

The glycemic load (GL) of an apple is 22, which is moderate. This takes into account both the GI and the amount of carbs in a typical serving.

When you eat an apple, you’re getting a good mix of nutrients. Apples are rich in fiber, which helps slow down sugar absorption. They also contain vitamins and antioxidants that are good for your health.

You can enjoy apples in many ways. Eat them raw as a snack, slice them into salads, or bake them into desserts. Remember that cooking may change the GI and GL slightly.

It’s important to note that the GI and GL can vary depending on the type of apple and how ripe it is. Generally, a medium-sized apple is a safe bet for a low-GI snack.

If you’re watching your blood sugar, apples can be a great choice. They provide natural sweetness without causing big spikes in your glucose levels. Just be mindful of portion sizes to keep the GL in check.

2) Banana (GI: 48, GL: 20)

Bananas are a popular fruit with a moderate glycemic index of 48. This means they have a moderate effect on your blood sugar levels when eaten.

The glycemic load of a banana is about 20, which takes into account both the GI and serving size. This gives you a more accurate picture of how a banana affects your blood sugar.

When you eat a banana, your body breaks down its carbohydrates into glucose. This glucose then enters your bloodstream, causing a rise in blood sugar levels.

Ripe bananas tend to have a higher GI than unripe ones. As bananas ripen, their starch turns into sugar, making them sweeter but also increasing their impact on blood sugar.

You can lower the glycemic impact of bananas by pairing them with protein or healthy fats. Try eating a banana with some nuts or yogurt for a balanced snack.

Bananas are packed with nutrients like potassium, vitamin B6, and fiber. These make them a healthy choice despite their moderate GI and GL.

If you’re watching your blood sugar, you don’t need to avoid bananas completely. Just be mindful of portion sizes and how they fit into your overall diet.

Remember, the glycemic load of foods can vary. A medium banana has a GL of about 10, while a large banana might have a higher GL.

3) Cherries (GI: 22, GL: 6)

Cherries are a tasty fruit with a low glycemic impact. Their glycemic index of 22 puts them firmly in the low GI category. This means cherries won’t cause sharp spikes in your blood sugar levels.

The glycemic load of cherries is also low at 6. This takes into account both the GI and the amount of carbs in a typical serving. You can enjoy cherries without worrying about big blood sugar swings.

A 1 cup serving of pitted cherries contains about 22 grams of total carbs. Of those, 3 grams are fiber. Fiber helps slow down sugar absorption, which is good for blood sugar control.

Cherries offer more than just a low glycemic impact. They’re packed with vitamins and minerals. One cup provides 11% of your daily vitamin C needs. Cherries are also rich in antioxidants, which may help reduce inflammation in your body.

You can add cherries to your diet in many ways. Eat them fresh as a snack, mix them into yogurt, or add them to salads. Remember that dried cherries and cherry juice may have a higher glycemic impact than fresh cherries.

4) Dates (GI: 42, GL: 18)

Dates are a sweet fruit that can fit into a balanced diet. They have a glycemic index of 42, which is considered low to moderate. This means they don’t cause a rapid spike in blood sugar levels when eaten.

The glycemic load of dates is 18 per serving. This takes into account both the glycemic index and the amount of carbs in a typical portion. A serving of dates is about 4-5 fruits, which gives you a good idea of how much to eat at once.

Dates are packed with nutrients. They contain fiber, potassium, and various vitamins and minerals. The fiber in dates can help slow down the absorption of sugar, which is good for your blood glucose levels.

You might wonder how dates compare to other fruits. While their GI is moderate, some fruits like watermelon have a higher GI of 50. But remember, the glycemic load is what really matters for your daily diet.

If you’re watching your blood sugar, you can still enjoy dates in moderation. Try pairing them with protein or healthy fats to further reduce their impact on your blood glucose. This could mean eating a date with a small handful of nuts or some cheese.

Dates make a great natural sweetener. You can use them to replace sugar in recipes, which might help lower the overall glycemic impact of your meals. Just remember to account for their calories, as they are quite energy-dense.

5) Elderberry (GI: 32, GL: 13)

Elderberry is a small, dark purple fruit that grows in clusters on elderberry trees. You might be familiar with it from jams, syrups, or even medicinal supplements.

Elderberries have a low glycemic index of 32. This means they won’t cause a quick spike in your blood sugar levels when you eat them.

The glycemic load of elderberries is 13, which is considered moderate. This takes into account both the glycemic index and the amount of carbohydrates in a typical serving.

You can enjoy elderberries knowing they won’t drastically affect your blood sugar. They’re a good choice if you’re watching your glucose levels or managing diabetes.

Elderberries are packed with nutrients. They contain vitamin C, dietary fiber, and antioxidants. These compounds can support your immune system and overall health.

Remember that raw elderberries can be toxic. You should always cook them before eating. Cooked elderberries are safe and can be used in various recipes.

Try adding cooked elderberries to your smoothies or oatmeal for a nutritious boost. You can also use them in pies, jams, or syrups for a tasty treat that won’t spike your blood sugar.

6) Figs (GI: 51, GL: 16)

Figs are a sweet and nutritious fruit with a moderate glycemic index of 51. This means they have a balanced effect on your blood sugar levels when eaten in moderation.

The glycemic load of figs is 16, which is considered medium. This takes into account both the glycemic index and the typical serving size. A serving of figs is about 2-3 medium-sized fruits.

Fresh figs are lower in calories and sugar compared to dried figs. If you’re watching your blood sugar, opt for fresh figs when possible. Dried figs have a higher glycemic index of around 61, so they may cause a quicker spike in blood sugar.

Figs are packed with fiber, which helps slow down sugar absorption. This fiber content contributes to their moderate glycemic impact. Eating figs with protein or healthy fats can further reduce their effect on your blood sugar.

Despite their sweetness, figs can be part of a balanced diet. They provide important nutrients like potassium, calcium, and antioxidants. Figs also contain chlorogenic acid, which may help improve glucose metabolism.

You can enjoy figs as a snack, add them to salads, or use them in cooking. Remember to pay attention to portion sizes, especially with dried figs, to keep your blood sugar stable.

7) Grapes (GI: 46, GL: 14)

Grapes are a popular fruit that you might enjoy as a snack or in various dishes. They come in different colors, including green, red, and black. Grapes have a moderate glycemic index of 46, which means they don’t cause a rapid spike in blood sugar levels.

The glycemic load of grapes is 14, which is considered medium. This value takes into account both the glycemic index and the amount of carbohydrates in a typical serving. For grapes, a serving is about 20 grapes or 150 grams.

Grapes contain natural sugars, but they also offer some health benefits. They’re a good source of vitamins C and K. You’ll also find antioxidants in grapes, especially in the skin and seeds.

When eating grapes, it’s important to keep portion sizes in mind. While they can be part of a healthy diet, eating too many might affect your blood sugar levels. You can enjoy grapes as a snack or add them to salads for extra flavor and nutrition.

Green grapes have a slightly lower glycemic load compared to red grapes. A 100-gram serving of green grapes has a GL of 5.4, while the same amount of red grapes has a GL of 8.1. Both are still considered low GL values.

If you’re watching your blood sugar, you can pair grapes with a protein source. This can help balance the sugar intake. For example, you might enjoy a small bunch of grapes with some cheese or nuts.

8) Honeydew Melon (GI: 65, GL: 29)

Honeydew melon is a sweet and refreshing fruit that you might enjoy on a warm day. It has a glycemic index of 65, which puts it in the medium range for blood sugar impact.

The glycemic load of honeydew is 29, which is considered moderate. This means it can raise your blood sugar levels, but not as quickly or drastically as high-GL foods.

When you eat honeydew, you’re getting a good dose of nutrients. It’s low in calories and contains about 8 grams of sugar per 100 grams. This is less sugar than you’d find in bananas or apples.

Honeydew is also a good source of vitamin C and potassium. These nutrients can help support your immune system and heart health.

If you’re watching your blood sugar, you can still enjoy honeydew in moderation. Try pairing it with a protein source to help balance its effects on your blood sugar.

Remember, portion size matters. Eating a smaller amount of honeydew will have less impact on your blood sugar than consuming a large portion.

9) Kiwi (GI: 52, GL: 7)

Kiwi is a small, fuzzy fruit with a unique taste. You might be surprised to learn that it has a low glycemic index of 50. This makes kiwi a good choice if you’re watching your blood sugar levels.

The glycemic load of kiwi is also low at 7. This means you can enjoy kiwi without worrying too much about sudden spikes in your blood sugar.

Kiwis are packed with nutrients. You’ll get a good dose of vitamin C, fiber, and potassium when you eat this fruit. These nutrients can help support your overall health.

You can eat kiwi in many ways. Try it sliced on top of yogurt or in a fruit salad. You can even eat the skin if you want extra fiber!

Keep in mind that the glycemic index of kiwi is around 50. This puts it in the low to medium range. The low glycemic load means you can enjoy kiwi as part of a balanced diet.

Remember, everyone’s body reacts differently to foods. If you have diabetes or are concerned about blood sugar, it’s best to talk to your doctor about including kiwi in your diet.

10) Lemon (GI: 20, GL: 3)

Lemons are a tart citrus fruit with a low glycemic impact. They have a glycemic index of 20, which puts them in the low GI category.

The glycemic load of lemons is also very low at just 3. This means eating lemon will have little effect on your blood sugar levels.

You can enjoy lemon without worrying about spikes in blood glucose. The low GI and GL make lemons a great choice if you’re watching your blood sugar.

Lemons are very low in carbs and calories. A whole lemon contains only about 17 calories and 5 grams of carbs. Most of the carbs in lemon come from fiber.

You can use lemon to add flavor to foods and drinks without adding many calories or carbs. Try squeezing lemon juice on salads or fish for a zesty kick.

Lemon water is a popular low-calorie drink. It may help you feel full and stay hydrated. The vitamin C in lemons can also boost your immune system.

While lemons are very acidic, they actually have an alkalizing effect in your body after being metabolized. This may help balance your body’s pH levels.

Remember that lemonade has a higher glycemic index of 54 due to added sugar. Stick to fresh lemon or unsweetened lemon juice for the lowest glycemic impact.

11) Mango (GI: 55, GL: 8)

Mangoes are a sweet and juicy tropical fruit you might enjoy. They have a glycemic index of 55, which puts them in the medium GI range.

The glycemic load of mango is 8, making it a low GL food. This means you can eat mango without worrying too much about blood sugar spikes.

A typical serving of mango is about 100 grams. This amount contains around 60 calories and 15 grams of carbs.

Mangoes are packed with nutrients. They’re a good source of vitamins A and C, which help support your immune system and skin health.

You can enjoy mangoes in many ways. Eat them fresh, add them to smoothies, or use them in salads. They also work well in salsas or as a topping for yogurt.

If you have diabetes or are watching your blood sugar, you can still eat mangoes. Just be mindful of portion sizes. A small serving shouldn’t cause big changes in your blood sugar levels.

Remember that ripe mangoes may have a slightly higher GI than less ripe ones. The ripeness can affect how quickly the fruit’s sugars enter your bloodstream.

Despite their sweetness, mangoes can be part of a healthy diet. Their low GL means they won’t cause rapid blood sugar changes when eaten in normal amounts.

12) Nectarine (GI: 43, GL: 6)

Nectarines are a sweet and juicy fruit that you can enjoy without worrying too much about their impact on your blood sugar. With a glycemic index of 43, nectarines fall into the low GI category.

The glycemic load of nectarines is also quite low at 6. This means you can eat them without causing big spikes in your blood sugar levels.

Nectarines are packed with nutrients. They’re a good source of vitamin A and vitamin C. These vitamins help keep your immune system strong and support healthy skin.

You’ll also get some fiber when you eat nectarines. Fiber is great for your digestion and can help you feel full longer.

A typical serving of nectarine is about one cup, which is roughly 100 grams. This serving contains about 44 calories, making it a light and refreshing snack option.

You can enjoy nectarines in many ways. Eat them fresh as a snack, add slices to your morning cereal, or use them in fruit salads. They’re also tasty when grilled or baked in desserts.

Remember, while nectarines are a healthy choice, it’s still good to eat them as part of a balanced diet. Enjoy them alongside other fruits, vegetables, and whole grains for the best nutrition.

13) Orange (GI: 44, GL: 5)

Oranges are a popular citrus fruit with a moderate glycemic index of 44. This means they won’t cause a big spike in your blood sugar when you eat them.

The glycemic load of an orange is even lower at just 5. This low GL makes oranges a great choice if you’re watching your blood sugar levels.

You can enjoy oranges knowing they’ll have a gentle effect on your glucose. Their low GL comes from the fiber content, which slows down sugar absorption.

Oranges are packed with vitamin C and other nutrients. They make a healthy snack that won’t disrupt your blood sugar balance too much.

When you eat an orange, you’re getting a good mix of natural sugars and fiber. This combination helps your body process the carbs more slowly.

The glycemic index of raw oranges is lower than orange juice. Eating the whole fruit gives you more fiber and a steadier energy release.

You can add oranges to your meals or snacks without worrying about big glucose swings. Their moderate GI and low GL make them a smart fruit choice for most people.

Remember that portion size matters too. A medium orange is usually enough to get the benefits without overdoing it on carbs or calories.

14) Papaya (GI: 60, GL: 4)

Papaya is a delicious tropical fruit that’s good for you and your blood sugar. It has a medium glycemic index of 60, which means it won’t cause a rapid spike in your blood glucose levels.

The glycemic load of papaya is low at 4. This takes into account both the glycemic index and the typical serving size. A low GL means papaya is a smart choice for managing your blood sugar.

You can enjoy papaya without worrying too much about its effect on your glucose levels. The recommended amount is up to 1 cup per day, which is about 150 grams.

Papaya is packed with nutrients. It’s low in calories, with only 43 calories per 100 grams. This fruit is also rich in vitamins and minerals that are good for your health.

If you have diabetes, papaya can be a great addition to your diet. Its medium GI and low GL make it a suitable choice. It won’t cause dramatic changes in your blood sugar levels.

Remember to eat papaya as part of a balanced diet. Pair it with protein or healthy fats to further slow down glucose absorption. This way, you can fully enjoy the sweet taste and health benefits of this tropical fruit.

15) Quince (GI: 35, GL: 11)

Quince is a fruit you might not be as familiar with, but it’s worth getting to know. This unique fruit has a low glycemic index of 35, making it a good choice if you’re watching your blood sugar levels.

The glycemic load of quince is 11, which is considered moderate. This means that while it won’t cause a big spike in your blood sugar, you should still be mindful of portion sizes.

Quince is packed with nutrients. It’s a good source of fiber, vitamin C, and antioxidants. These qualities make it beneficial for your overall health, not just for managing blood sugar.

You might wonder how to eat quince. Unlike many fruits, it’s rarely eaten raw due to its hard texture and tart flavor. Instead, try cooking it to bring out its sweetness. Quince is often used in jams, jellies, and baked goods.

When incorporating quince into your diet, remember that cooking methods can affect its glycemic impact. Cooking tends to increase the glycemic index of foods, so keep this in mind when preparing quince dishes.

Despite its moderate glycemic load, quince can still be part of a healthy diet. Just be mindful of your portion sizes and how you prepare it. As with any fruit, it’s best enjoyed as part of a balanced meal or snack.

16) Raspberries (GI: 32, GL: 3)

Raspberries are a tasty and healthy fruit choice for you. They have a low glycemic index of 32, which means they won’t cause big spikes in your blood sugar.

The glycemic load of raspberries is only 3, making them a great option if you’re watching your blood sugar levels. This low GL means you can enjoy raspberries without worrying too much about their impact on your glucose.

A 100-gram serving of fresh raspberries contains just 53 calories. You’ll also get 1.2 grams of protein, 12 grams of carbs, and less than 1 gram of fat from this serving.

Raspberries are packed with fiber, which helps slow down sugar absorption in your body. This fiber content is part of why they have such a low glycemic impact.

You can eat raspberries fresh as a snack or add them to your breakfast cereal or yogurt. They’re also great in smoothies or as a topping for desserts.

If you have diabetes or are trying to manage your blood sugar, raspberries can be a good fruit choice. But remember to talk to your doctor about the best foods for your diet.

Frozen raspberries are just as healthy as fresh ones. You can keep them in your freezer for a quick and easy addition to your meals or snacks.

17) Strawberries (GI: 41, GL: 1)

Strawberries are a sweet and delicious fruit that you can enjoy without worrying about your blood sugar. They have a low glycemic index of 41 and an incredibly low glycemic load of just 1 per serving.

The glycemic index of strawberries falls into the low category, which means they won’t cause a rapid spike in your blood glucose levels. This makes them a great choice if you’re watching your sugar intake or managing diabetes.

Strawberries are not only low on the glycemic scale, but they’re also packed with nutrients. In 100 grams of fresh strawberries, you’ll find just 32 calories, along with 0.7 grams of protein, 7.7 grams of carbohydrates, and 0.3 grams of fat.

You can easily add strawberries to your diet in many ways. Try them as a snack, in smoothies, or as a topping for yogurt or oatmeal. They’re versatile and can fit into most meal plans.

If you’re comparing fruits, strawberries stand out for their low impact on blood sugar. While a banana has a medium glycemic load of 17, strawberries have a much lower load of 1, making them a better choice for keeping your blood sugar stable.

Remember, even though strawberries are low in glycemic impact, it’s still important to eat them in moderation as part of a balanced diet. Enjoy their sweet flavor and health benefits without overdoing it.

18) Tomato (GI: 15, GL: 2)

Tomatoes are a tasty and healthy fruit you can enjoy without worrying about blood sugar spikes. They have a very low glycemic index of 15, which means they won’t cause rapid changes in your blood glucose levels.

The glycemic load of tomatoes is also quite low at 2. This makes them a great choice if you’re watching your carb intake or managing diabetes. You can add tomatoes to many dishes without fear of negative effects on your blood sugar.

Tomatoes are not just low in glycemic impact, they’re also packed with nutrients. They contain vitamins A and C, which are good for your immune system and skin health. You’ll also get a dose of potassium and fiber when you eat tomatoes.

You can eat tomatoes raw, cooked, or as part of sauces and soups. Their versatility makes them easy to include in your diet. Try adding sliced tomatoes to your sandwiches or salads for a boost of flavor and nutrition.

Remember, the glycemic load of tomatoes is only 1.1 per 100 grams. This means you can eat a good amount without worrying about blood sugar effects. Enjoy tomatoes as part of your balanced diet for their taste and health benefits.

19) Ugli Fruit (GI: 45, GL: 6)

Ugli fruit is a unique citrus hybrid that’s worth adding to your diet. It has a low glycemic index of 45, which means it won’t cause sudden spikes in your blood sugar levels.

The glycemic load of ugli fruit is also quite low at 6. This makes it a great choice if you’re watching your carbohydrate intake or managing diabetes.

You might be wondering about the taste of ugli fruit. Despite its name, it has a sweet and tangy flavor similar to grapefruit but less bitter. The fruit’s juicy pulp is refreshing and packed with nutrients.

Ugli fruit can be a tasty addition to your breakfast or as a snack. You can eat it fresh, add it to salads, or use it in smoothies. Its low glycemic impact means you can enjoy it without worrying too much about blood sugar effects.

Remember, the glycemic index and load of fruits can vary slightly depending on ripeness and growing conditions. But generally, ugli fruit is a safe bet for a low-glycemic fruit option.

If you’re looking to expand your fruit choices while keeping an eye on your blood sugar, ugli fruit is a great pick. It’s not only nutritious but also fits well into a balanced diet.

20) Passion Fruit (GI: 30, GL: 4)

Passion fruit is a tasty tropical treat that’s good for your blood sugar. It has a low glycemic index (GI) of 30, which means it won’t cause big spikes in your blood sugar levels.

The glycemic load (GL) of passion fruit is also low at 4. This makes it a great choice if you’re watching your blood sugar or trying to eat healthier.

Passion fruit is packed with fiber, which helps slow down how fast your body absorbs sugar. This is why it has such a low GI and GL, even though it tastes sweet.

You can enjoy passion fruit in many ways. Eat it fresh, add it to smoothies, or use it as a topping for yogurt or oatmeal. It’s a yummy way to get some vitamins and minerals without worrying about your blood sugar.

Passion fruit is also high in antioxidants. These help protect your body from damage caused by harmful molecules. It’s rich in vitamin C, which is good for your immune system.

Remember, even though passion fruit has a low GI and GL, it’s still important to eat it in moderation. Like all fruits, it contains natural sugars. Enjoy it as part of a balanced diet for the best health benefits.

21) Blackberries (GI: 25, GL: 4)

Blackberries are a tasty and healthy fruit choice for you. They have a very low glycemic index of 25, which means they won’t cause big spikes in your blood sugar.

The glycemic load of blackberries is also quite low at 4 per serving. This makes them a great option if you’re watching your blood sugar or trying to eat foods that won’t affect it too much.

You can enjoy blackberries knowing they’re packed with nutrients but won’t have a big impact on your blood sugar. Their low GI and GL values come from their high fiber content and relatively low amount of sugar.

Adding blackberries to your diet is easy and fun. You can toss them into salads, blend them into smoothies, or top your morning oatmeal with them. They’re versatile and can fit into many meals and snacks.

If you like berries, you’ll be happy to know that blackberries have one of the lowest glycemic indexes among fruits. This means you can enjoy them more freely than some other higher GI fruits.

Remember, while blackberries are low in GI and GL, it’s still good to eat them in moderation as part of a balanced diet. They’re a great choice when you want something sweet without worrying about your blood sugar levels.

22) Lime (GI: 24, GL: 2)

Limes are a tart citrus fruit with a low glycemic index and glycemic load. You can enjoy limes without worrying about big blood sugar spikes.

The glycemic index of lime is estimated at 32. This is slightly higher than the 24 mentioned in the title, but still very low. A GI under 55 is considered low.

Limes have very few carbs, which explains their low glycemic load of 2. This means eating lime will have little impact on your blood sugar levels.

You can add lime juice to water, tea, or use it in cooking. It adds flavor without many calories or carbs. Limes are also high in vitamin C.

Remember, the glycemic index and load can vary based on ripeness and how you prepare the fruit. But overall, limes are a great low-GI choice for adding zest to your meals and drinks.

23) Plum (GI: 40, GL: 5)

Plums are a tasty fruit with a low glycemic index of 40. This means they won’t cause a big spike in your blood sugar when you eat them.

The glycemic load of plums is also low at 5. This takes into account both the GI and the amount of carbs in a typical serving. It’s another way to see how a food might affect your blood sugar.

You can enjoy plums without worrying too much about your blood sugar levels. They’re a good choice if you’re watching your carb intake or managing diabetes.

Plums come in many varieties and colors. You can find them fresh in the summer or dried as prunes all year round. Both fresh plums and prunes have similar effects on blood sugar.

Plums have a gentle impact on blood sugar when eaten in normal amounts. This makes them a great snack or addition to your meals.

Remember, the riper a plum is, the sweeter it gets. Very ripe plums might have a slightly higher GI, but it’s still in the low range.

You can add plums to your diet in many ways. Try them sliced in yogurt, mixed into salads, or just eaten as a quick snack. They’re not just good for your blood sugar – they’re packed with vitamins and fiber too.

24) Pear (GI: 38, GL: 4)

Pears are a tasty and nutritious fruit with a low glycemic impact. With a glycemic index of 38 and a glycemic load of 4, pears are a great choice for managing your blood sugar levels.

The low GI of pears means they won’t cause a rapid spike in your blood glucose. This makes them a smart option if you’re watching your sugar intake or have diabetes.

Pears are also packed with fiber, which helps slow down digestion and sugar absorption. This fiber content contributes to their low glycemic load, making them a filling and satisfying snack.

You can enjoy pears in many ways. Eat them fresh, add them to salads, or use them in baking for a natural sweetness. Their versatility makes it easy to incorporate them into your diet.

Pears can benefit people with diabetes due to their low GI and GL values. They provide nutrients without causing dramatic blood sugar changes.

Remember that portion size matters. The glycemic load of 4 is based on a standard serving. Eating larger amounts may increase the overall impact on your blood sugar.

Pears come in different varieties, but most have similar glycemic values. Choose ripe pears for the best flavor and texture. You can store them at room temperature or in the refrigerator to keep them fresh longer.

25) Watermelon (GI: 72, GL: 4)

Watermelon is a refreshing summer fruit that you might enjoy. It has a high glycemic index (GI) of 72, which means it can cause a quick rise in blood sugar levels.

But don’t worry too much about that high GI. Watermelon has a low glycemic load (GL) of just 4 per serving. This is because watermelon is mostly water and has very few carbs.

The low GL means that eating a normal portion of watermelon won’t have a big impact on your blood sugar. You can still enjoy this sweet treat without much concern.

Watermelon is packed with nutrients. It gives you vitamins A and C, which are good for your skin and immune system. It also has lycopene, an antioxidant that can help reduce inflammation.

When you eat watermelon, pay attention to portion sizes. A typical serving is about 1 cup of diced watermelon. This amount contains around 7.5 grams of carbohydrates.

If you have diabetes, you can still eat watermelon. Just be mindful of how much you eat and pair it with foods that have protein or healthy fats. This can help balance out the sugar content.

Remember, watermelon is very hydrating. It’s a great choice on hot days when you need to quench your thirst and get some nutrients at the same time.

26) Apricot (GI: 34, GL: 9)

Apricots are small, juicy fruits that can be a tasty addition to your diet. They have a low glycemic index of 34, which means they won’t cause a rapid spike in your blood sugar levels.

The glycemic load of apricots is also relatively low at 9. This makes them a good choice if you’re watching your blood sugar or trying to manage diabetes.

Apricots are packed with nutrients. They’re a great source of vitamin A and vitamin C. These vitamins can help support your immune system and keep your skin healthy.

You’ll also find fiber in apricots. Fiber is important for digestive health and can help you feel full longer. This can be helpful if you’re trying to manage your weight.

One cup of fresh apricot halves contains about 74 calories. This makes them a light snack option that can satisfy your sweet tooth without adding too many calories to your diet.

You can enjoy apricots in many ways. Eat them fresh as a snack, add them to your morning yogurt, or use them in baking. Dried apricots are also available, but keep in mind they may have a higher sugar content.

Remember, while apricots are nutritious, it’s always best to eat a variety of fruits as part of a balanced diet. This way, you’ll get a wide range of nutrients to support your overall health.

27) Blueberries (GI: 53, GL: 6)

Blueberries are a tasty and healthy fruit you can enjoy without worrying about your blood sugar. These little blue gems have a glycemic index of 53, which puts them in the low GI category.

The glycemic load of blueberries is even better at just 6. This low GL means you can eat a serving without causing a big spike in your blood sugar levels.

A typical serving of blueberries is about 1 cup or 148 grams. This amount gives you 21.4 grams of carbs, including 3.6 grams of fiber.

You can add blueberries to your breakfast, snacks, or desserts. They’re great in smoothies, on top of yogurt, or mixed into oatmeal.

Blueberries are not just good for blood sugar control. They’re packed with vitamins and antioxidants that can boost your health in many ways.

If you have diabetes, you can still enjoy blueberries as part of a balanced diet. Their low GL makes them a smart choice for managing blood sugar.

Remember, fresh blueberries are best. Avoid blueberry jams or spreads, which often have added sugars and a higher GL.

28) Pineapple (GI: 66, GL: 6)

Pineapple is a tropical fruit known for its sweet and tangy flavor. You might be surprised to learn that it has a glycemic index of 66, which is considered moderate to high.

The glycemic load of pineapple depends on the serving size. For a 50g serving, the glycemic load is about 4.3, which rounds up to 6 for this list. This is a low glycemic load, making pineapple a good choice for most people.

When you eat pineapple, you’re getting more than just a tasty treat. It’s packed with vitamins and minerals, especially vitamin C. This fruit can be a great addition to your diet in moderation.

If you’re watching your blood sugar, you can still enjoy pineapple. Just be mindful of portion sizes. A small serving can satisfy your sweet tooth without causing a big spike in blood sugar.

You can add pineapple to smoothies, fruit salads, or even grill it for a unique flavor. Remember, fresh pineapple tends to have a lower glycemic impact than canned varieties with added sugars.

29) Grapefruit (GI: 25, GL: 3)

Grapefruit is a great choice for those watching their blood sugar. It has a low glycemic index of 25, which means it won’t cause a quick spike in your blood glucose levels.

The glycemic load of grapefruit is also low at 3. This takes into account both the glycemic index and the amount of carbs in a typical serving. It gives you a better idea of how the fruit will affect your blood sugar.

You can enjoy grapefruit without worrying about big changes in your glucose levels. Its low GI and GL make it a smart pick for diabetics or anyone trying to manage their blood sugar.

Grapefruit comes in different colors like pink, red, and white. All types have similar low GI and GL values. You can choose your favorite without concern about glycemic differences.

Adding grapefruit to your diet is easy. You can eat it fresh, add it to salads, or drink grapefruit juice. Just remember that juice may have a higher glycemic impact than whole fruit.

Grapefruit is not only good for blood sugar control. It’s also low in calories and high in vitamin C. This makes it a healthy choice for many diets.

30) Peach (GI: 42, GL: 5)

Peaches are a sweet and juicy fruit that you can enjoy without worrying too much about their impact on your blood sugar. With a glycemic index of 42, peaches fall into the low GI category.

This means they won’t cause a rapid spike in your blood sugar levels. The glycemic load of a peach is even lower at 5, which is great news for those watching their carb intake.

You can add peaches to your diet in various ways. Eat them fresh as a snack, slice them into your morning cereal, or add them to a summer salad. They’re versatile and delicious!

Peaches are not just good for your blood sugar management. They’re also packed with nutrients. A medium peach contains about 39 calories and provides a good amount of vitamins A and C.

When choosing peaches, go for fresh ones if possible. Canned peaches often have a higher GI due to added sugars. If you do opt for canned, look for varieties packed in water rather than syrup.

Remember, while peaches have a low GI and GL, portion size still matters. Enjoy them as part of a balanced diet for the best health benefits.

31) Pomegranate (GI: 35, GL: 7)

Pomegranates are a tasty and nutritious fruit with a low glycemic index of 35. This classifies them as a low GI food, making them a good choice for managing blood sugar levels.

The glycemic load of pomegranates is 7, which is also considered low. This means you can enjoy pomegranates without worrying too much about sudden spikes in your blood glucose.

Eating pomegranates regularly may help keep your blood sugar stable. They’re especially good for people with diabetes or those watching their sugar intake.

Pomegranates are packed with nutrients. They contain fiber, vitamins, and minerals that are good for your health. The seeds, called arils, are the edible part of the fruit.

You can eat pomegranate seeds on their own or add them to salads, yogurt, or oatmeal. They add a burst of flavor and crunch to your meals.

Pomegranate juice is also popular, but be careful. It’s often higher in sugar and calories than the whole fruit. Stick to eating the seeds for the best nutritional benefits.

Remember, while pomegranates are healthy, they still contain natural sugars. Enjoy them in moderation as part of a balanced diet.

32) Guava (GI: 12, GL: 1)

Guava is a tropical fruit with a sweet taste and pleasant aroma. It’s not only delicious but also offers impressive health benefits.

You’ll be happy to know that guava has a very low glycemic index of 12. This means it won’t cause a rapid spike in your blood sugar levels when you eat it.

The glycemic load of guava is also quite low at just 1. This low glycemic load makes it an excellent choice for people watching their blood sugar.

Guava is packed with nutrients. It’s rich in vitamin C, fiber, and antioxidants. These elements can help support your immune system and digestive health.

You can enjoy guava in many ways. Eat it fresh, add it to smoothies, or use it in salads. Its versatility makes it easy to include in your diet.

Remember, while guava is low on the glycemic index, portion control is still important. Eating too much of any fruit can affect your blood sugar levels.

Try adding guava to your diet as a healthy snack option. Its low GI and GL values, combined with its nutritional benefits, make it a smart choice for balanced eating.

33) Jackfruit (GI: 50, GL: 17)

Jackfruit is a unique tropical fruit that’s gaining popularity worldwide. You might be surprised to learn that it has a moderate glycemic index of 50 and a glycemic load of 17.

This large, spiky fruit is known for its sweet flavor and meaty texture. When you eat jackfruit, your blood sugar will rise at a steady pace, thanks to its moderate GI.

The glycemic load of 17 puts jackfruit in the medium range. This means it’s a good choice for most people, but you should still watch your portion sizes.

Jackfruit is packed with nutrients and can be a healthy addition to your diet. It’s rich in fiber, which helps slow down sugar absorption and keeps you feeling full.

You can enjoy jackfruit in many ways. Try it fresh, dried, or even as a meat substitute in savory dishes. Its versatility makes it easy to include in your meals.

If you have diabetes or are watching your blood sugar, you can still enjoy jackfruit. Just remember to limit your intake to about 1/2 to 1 cup per day.

Jackfruit can be a tasty and nutritious part of your diet. Its moderate GI and GL values make it a good choice for balanced eating.

34) Mulberry (GI: 25, GL: 3)

Mulberries are small, sweet fruits that can be a great addition to your diet. They have a low glycemic index of 25, which means they won’t cause a rapid spike in your blood sugar levels.

The glycemic load of mulberries is only 3, making them an excellent choice for managing blood sugar. This low GL indicates that eating a serving of mulberries will have minimal impact on your glucose levels.

You’ll be pleased to know that mulberries are packed with nutrients. They’re an excellent source of vitamin C, providing 36.4mg per 100g. This vitamin helps boost your immune system and promotes healthy skin.

Mulberries are also a good source of calcium, with 39mg per 100g. This mineral is essential for strong bones and teeth.

If you’re watching your calorie intake, mulberries are a great option. They contain only 43 calories per 100g, making them a light and refreshing snack.

You can enjoy mulberries fresh, dried, or in various recipes. Try adding them to your morning yogurt, blending them into smoothies, or using them as a topping for salads.

35) Olive (GI: 15, GL: 1)

Olives are a tasty and healthy snack with a very low glycemic impact. You can enjoy them without worrying about blood sugar spikes. Their glycemic index (GI) is only 15, which puts them in the low GI category.

The glycemic load (GL) of olives is even more impressive at just 1. This means they have a tiny effect on your blood sugar levels. You can add olives to salads, pizzas, or eat them on their own as a snack.

Olives are packed with nutrients. They contain healthy fats, fiber, and vitamins. For every 100 grams, olives provide about 115 calories. Most of these calories come from their healthy fat content.

You’ll find different types of olives in stores. Green olives, black olives, and kalamata olives all have similar low GI and GL values. This means you can choose your favorite variety without worrying about glycemic impact.

Remember that olives can be high in salt. If you’re watching your sodium intake, look for low-sodium options. You can also rinse olives before eating to reduce their salt content.

Olives make a great addition to a low-glycemic diet. Their low GI and GL values, along with their nutrient content, make them a smart choice for blood sugar management.

36) Pitaya (GI: 48, GL: 21)

Pitaya, also known as dragon fruit, is a tropical fruit with a unique appearance and taste. You might recognize it by its bright pink or yellow skin with green scales.

The fruit has a glycemic index of 48, which puts it in the low GI category. This means it won’t cause a quick spike in your blood sugar levels when you eat it.

The glycemic load of pitaya is 21 per serving. This value takes into account both the GI and the amount of carbs in a typical portion. A GL of 21 is considered medium, so you should enjoy pitaya in moderation.

Pitaya is packed with nutrients and offers several health benefits. It’s rich in vitamin C, fiber, and antioxidants. These compounds can help boost your immune system and support digestive health.

You can enjoy pitaya in various ways. Try it fresh, blend it into smoothies, or add it to fruit salads. Its mild, slightly sweet flavor pairs well with other tropical fruits.

When choosing a pitaya, look for one that’s firm with bright, even-colored skin. Avoid fruits with brown spots or soft areas. You can store ripe pitaya in the fridge for a few days.

Remember, while pitaya has a relatively low GI, it’s still important to consider portion sizes. Enjoy this delicious fruit as part of a balanced diet for the best health benefits.

37) Starfruit (GI: 36, GL: 2)

Starfruit, also known as carambola, is a tropical treat with a unique star shape when sliced. You’ll be happy to know it has a low glycemic index of 36 and an even lower glycemic load of 2.

This fruit is a great choice if you’re watching your blood sugar levels. The low glycemic index means it won’t cause rapid spikes in your blood glucose.

Starfruit is mostly water, which explains its low impact on blood sugar. It contains only 4 grams of carbs per 100 grams, making it a smart pick for low-carb diets.

You’ll also get a good dose of fiber from starfruit. This helps slow down sugar absorption and keeps you feeling full longer.

The fruit’s low glycemic load of 2 is especially noteworthy. It means you can enjoy starfruit without worrying much about its effect on your blood sugar, even in larger portions.

Starfruit is packed with vitamins and minerals too. You’ll get a boost of vitamin C, potassium, and antioxidants with each serving.

When picking starfruit, look for firm fruits with a bright yellow color. Avoid those with brown spots or bruises. You can eat them fresh or add them to salads and smoothies for a tropical twist.

Remember to wash the fruit thoroughly before eating. You can enjoy the entire fruit, including the waxy skin, which is edible and nutritious.

38) Tangerine (GI: 30, GL: 3)

Tangerines are small, sweet citrus fruits that make a great snack. They have a low glycemic index of 30, which means they won’t cause your blood sugar to spike quickly.

The glycemic load of a tangerine is only 3. This low number shows that eating a tangerine won’t have a big impact on your blood sugar levels.

You can enjoy tangerines without worrying too much about their effect on your glucose. They’re a good choice if you’re watching your blood sugar or trying to eat foods with a lower glycemic impact.

Tangerines are easy to peel and full of vitamin C. You can eat them on their own or add them to salads for a sweet, refreshing taste.

If you’re looking for a fruit with a low glycemic index, tangerines are a great pick. They’re tasty and won’t cause big changes in your blood sugar.

Remember that the glycemic index and load can change if tangerines are processed. For example, canned tangerines have a higher GI of 47. It’s best to stick with fresh tangerines when you can.

Eating 1-2 medium tangerines a day is usually fine for most people. They’re a healthy fruit that can be part of a balanced diet.

39) Avocado (GI: 10, GL: 1)

Avocados are a unique fruit with a very low glycemic impact on your body. They have a glycemic index (GI) of 10, which puts them in the low GI category.

The glycemic load (GL) of avocados is just 1, making them an excellent choice for managing blood sugar levels. This low GL means avocados won’t cause sudden spikes in your blood glucose.

You might be surprised to learn that avocados are relatively low in carbohydrates. A typical serving of avocado contains only about 2 grams of carbs, with most of that being fiber.

The high fat content in avocados helps slow down digestion. This further reduces their impact on your blood sugar levels. The fats in avocados are mostly heart-healthy monounsaturated fats.

You can enjoy avocados in many ways. Try them sliced on toast, mashed into guacamole, or added to salads. They’re a versatile food that can fit into many diets.

Avocados also offer other health benefits. They’re packed with vitamins, minerals, and antioxidants. These nutrients support your overall health and well-being.

Remember, while avocados are nutritious, they’re also calorie-dense. A typical avocado contains about 160 calories per 100 grams. Enjoy them as part of a balanced diet for the best results.

40) Custard Apple (GI: 54, GL: 10)

Custard apple is a sweet and creamy fruit that you might enjoy if you’re watching your blood sugar. It has a low glycemic index of 54, which means it won’t cause a quick spike in your blood sugar levels.

The glycemic load of custard apple is 10, which falls in the medium range. This tells you how much the fruit might affect your blood sugar when you eat a typical serving.

You can eat custard apple if you have diabetes, but it’s best to do so in small amounts. A 100-gram serving, about the size of a small custard apple, gives you around 100 calories and 25 grams of carbs.

This fruit is packed with nutrients. It gives you fiber, which is good for your digestion and helps control blood sugar. You’ll also get vitamins and minerals that are good for your health.

When you eat custard apple, try to pair it with some protein or healthy fat. This can help slow down how quickly the sugar enters your bloodstream.

Remember to count custard apple as part of your daily carb intake if you’re keeping track. It’s a tasty treat that you can enjoy now and then as part of a balanced diet.

41) Currants (GI: 39, GL: 3)

Currants are small, tart berries that pack a nutritional punch. You might be surprised to learn that they have a relatively low glycemic index of 39 and a low glycemic load of 3.

These tiny fruits come in different varieties, including red, black, and white currants. Each type offers a unique flavor profile, ranging from sweet to tangy.

When you eat currants, your blood sugar levels don’t spike as much as they might with other fruits. This makes them a great choice if you’re watching your blood sugar or managing diabetes.

Currants are also rich in vitamins and minerals. You’ll get a good dose of vitamin C, which helps boost your immune system and promotes healthy skin.

Fresh currants have a low glycemic load, making them a smart snack option. You can enjoy them on their own or add them to yogurt, oatmeal, or salads for a burst of flavor.

If you’re looking for ways to incorporate more low-GI fruits into your diet, currants are an excellent choice. They’re versatile and can be used in both sweet and savory dishes.

Remember that dried currants may have a different glycemic index and load compared to fresh ones. It’s always best to opt for fresh currants when possible to get the most nutritional benefits.

42) Durian (GI: 49, GL: 21)

Durian is a unique tropical fruit known for its strong smell and spiky exterior. You might be surprised to learn that it has a relatively low glycemic index of 49. This means it won’t cause a rapid spike in your blood sugar levels.

The glycemic load of durian is 21, which falls in the medium range. This takes into account both the glycemic index and the amount of carbohydrates in a typical serving.

When you eat durian, you’re getting a good mix of nutrients. It’s rich in potassium and vitamin C. These nutrients can support your immune system and help maintain healthy blood pressure.

Durian is also high in fat and fiber. This combination helps slow down digestion, which contributes to its lower glycemic impact. You’ll feel fuller for longer after eating durian.

If you’re watching your blood sugar, durian can be a good fruit choice. Its low GI and moderate GL make it easier on your glucose levels than some other fruits. Just remember to eat it in moderation due to its high calorie content.

You can enjoy durian raw or frozen. Both forms have similar nutritional profiles. Whether you love or hate its strong smell, durian offers some interesting health benefits alongside its unique flavor.

43) Gooseberry (GI: 35, GL: 2)

Gooseberries are small, tart fruits that can be a great addition to your diet. They have a low glycemic index of 25, which means they won’t cause quick spikes in your blood sugar levels.

The glycemic load of gooseberries is also quite low at 2. This makes them a good choice if you’re watching your blood sugar or trying to manage diabetes.

Gooseberries are packed with nutrients despite being low in calories. A 100-gram serving contains only 44 calories, making them a light and healthy snack option.

You can enjoy gooseberries in various ways. Eat them fresh, add them to salads, or use them in jams and desserts. Their tangy flavor can add a unique twist to your meals.

If you have type 2 diabetes, gooseberries can be a beneficial fruit to include in your diet. Their low glycemic impact means you can safely enjoy them without worrying about sudden blood sugar spikes.

Remember to include gooseberries as part of a balanced diet. While they’re nutritious, it’s always good to eat a variety of fruits and vegetables to get a wide range of nutrients.

44) Jujube (GI: 53, GL: 20)

Jujubes are small, sweet fruits that have been used in traditional Chinese medicine for centuries. You might be surprised to learn that these little treats have a moderate glycemic index of 53.

The glycemic load of jujubes is 20, which is considered medium. This means they can have a noticeable effect on your blood sugar levels, but it’s not as drastic as some other fruits.

Jujubes are packed with vitamin C, providing 77% of your daily value in just 100 grams. They also contain small amounts of protein and fiber, which can help slow down sugar absorption.

You’ll find that jujubes are quite low in calories, with only 79 calories per 100 grams. This makes them a good choice if you’re watching your weight while still wanting to enjoy something sweet.

When eating jujubes, keep in mind that their glycemic impact can vary based on ripeness. Riper fruits tend to have a higher GI, so you might want to choose slightly less ripe ones if you’re concerned about blood sugar spikes.

You can enjoy jujubes fresh, dried, or in various recipes. They make a great snack on their own or can be added to salads, desserts, or even savory dishes for a touch of sweetness.

Remember, while jujubes have a moderate GI and GL, they’re still a nutritious fruit that can be part of a balanced diet. Just be mindful of portion sizes, especially if you’re managing your blood sugar levels.

45) Lychee (GI: 50, GL: 5)

Lychee is a sweet and juicy tropical fruit you might enjoy as a treat. It has a glycemic index of 50, which puts it in the low to moderate range.

The glycemic load of lychee is only 5, making it a low GL food. This means it won’t cause big spikes in your blood sugar when eaten in normal amounts.

A typical serving of lychee is about 100 grams or 9-10 fruits. This small portion size helps keep the glycemic load low, even though lychees contain natural sugars.

You’ll find lychees are a good source of vitamin C and other nutrients. They can be a tasty addition to your diet in moderation.

If you have diabetes or are watching your blood sugar, you can still enjoy lychees occasionally. Just be mindful of your portion sizes to keep the glycemic load in check.

Remember, fresh lychees are different from canned ones in syrup. The canned version might have a higher glycemic impact due to added sugars.

When you eat lychees, try pairing them with some protein or healthy fats. This can help balance out their effect on your blood sugar levels.

46) Persimmon (GI: 50, GL: 15)

Persimmons are sweet, orange fruits that you might enjoy in the fall. They have a moderate glycemic index of 50, which means they won’t cause your blood sugar to spike too quickly.

The glycemic load of persimmons is 15, putting them in the medium range. This number takes into account both the glycemic index and the amount of carbs in a typical serving.

When you eat persimmons, you’re getting a good mix of nutrients. They’re rich in vitamin C, which helps boost your immune system. You’ll also get a nice dose of vitamin A, which is great for your eye health.

Persimmons contain fiber, which can help slow down sugar absorption. This is partly why they don’t cause a rapid blood sugar increase, despite their sweetness.

If you have diabetes, you can still enjoy persimmons in moderation. Their moderate glycemic index means they won’t cause drastic blood sugar spikes like some other fruits might.

Remember to pay attention to portion sizes when eating persimmons. While they’re nutritious, they do contain natural sugars. Eating too many at once could affect your blood sugar more than a single serving would.

Try adding persimmons to your breakfast or as a healthy snack. You can slice them up and add them to yogurt or oatmeal for a tasty treat that won’t send your blood sugar soaring.

47) Rambutan (GI: 59, GL: 11)

Rambutan is a tropical fruit you might enjoy if you’re looking for a sweet treat with a moderate glycemic impact. This exotic fruit has a glycemic index of 59, placing it in the medium range.

The glycemic load of rambutan is only 11, which is relatively low. This means it won’t cause a rapid spike in your blood sugar when eaten in moderation.

You’ll find that rambutan is quite low in calories. A 100-gram serving contains about 82 calories. This makes it a good choice if you’re watching your calorie intake.

Rambutan is mostly made up of carbohydrates. In a 100-gram serving, you’ll get about 20 grams of net carbs. The fruit also provides a small amount of fiber, which can help slow down sugar absorption.

If you have diabetes, you can still enjoy rambutan in moderation. Its moderate GI and low GL mean it causes a gradual increase in blood sugar rather than a sudden spike.

Rambutan offers some nutritional benefits too. It’s a good source of vitamin C, which supports your immune system. You’ll also get small amounts of other vitamins and minerals.

When eating rambutan, remember to remove the skin and seed. Only the translucent white flesh is edible. You can enjoy it fresh, or add it to fruit salads for a tropical twist.

48) Soursop (GI: 62, GL: 4)

Soursop is a tropical fruit with a unique flavor. It has a moderate glycemic index of 62 and a low glycemic load of 4.

The fruit’s low glycemic load means it won’t cause big spikes in your blood sugar. This makes soursop a good choice if you’re watching your blood sugar levels.

Soursop is packed with nutrients. It’s rich in vitamin C and fiber. These nutrients can help support your immune system and digestive health.

You’ll find that soursop is relatively low in calories. A 1-cup serving contains about 149 calories. This makes it a good option for a sweet treat without too many extra calories.

The fruit is also a good source of antioxidants. These compounds can help protect your cells from damage.

When eating soursop, you’ll notice its creamy texture. It’s often used in smoothies or eaten fresh. You can also find soursop in ice creams and other desserts.

Remember, while soursop has some great benefits, it’s best to enjoy it as part of a balanced diet. Like all fruits, it still contains natural sugars.

49) Cantaloupe (GI: 65, GL: 11)

Cantaloupe is a sweet and juicy melon with a medium glycemic index of 65. This means it can cause a moderate rise in blood sugar levels when eaten on its own.

Despite its medium GI, cantaloupe has a low glycemic load of 4-11 per serving. This is because it’s mostly water and has few carbs. The low GL means it won’t affect your blood sugar as much as you might think.

You can enjoy cantaloupe as part of a balanced diet. It’s packed with vitamins and minerals. Cantaloupe is especially rich in vitamin A and vitamin C.

To keep blood sugar steady, try pairing cantaloupe with protein or healthy fats. Add it to yogurt or eat it with a handful of nuts. This can help slow down sugar absorption.

Cantaloupe is great for staying hydrated. It’s 90% water, making it a refreshing snack on hot days. You can eat it fresh, add it to smoothies, or use it in fruit salads.

Remember, portion size matters. Stick to a moderate serving to keep the glycemic load low. This way, you can enjoy the sweet taste and health benefits of cantaloupe without worrying about big blood sugar spikes.

50) Cranberries (GI: 45, GL: 2)

Cranberries are a tart and tangy fruit with some great health benefits. You might be happy to know they have a low glycemic index and glycemic load.

The glycemic index of cranberries is 45, which is considered low. This means eating cranberries won’t cause a big spike in your blood sugar.

Cranberries also have a very low glycemic load of 2. This is great news if you’re watching your blood sugar levels.

You can enjoy cranberries knowing they won’t have a big impact on your blood glucose. They’re a smart choice for a healthy snack or addition to your meals.

Fresh cranberries are packed with nutrients. In just 100 grams, you’ll get 14mg of vitamin C and 4g of fiber. That’s 16% of your daily vitamin C needs and 14% of your daily fiber.

Try adding fresh cranberries to your smoothies or oatmeal. You can also use them in baking or to make a tasty sauce for meats.

Remember, sweetened cranberry products like juice or dried cranberries will have a higher glycemic index and load. Stick to fresh or unsweetened versions when possible.

Understanding the Glycemic Index

The glycemic index helps you know how foods affect your blood sugar. It uses a scale from 0 to 100 to rank foods. Knowing the glycemic index of fruits can help you make good food choices.

How Glycemic Index is Measured

To find a food’s glycemic index, scientists test it on people. They give a group of people 50 grams of carbs from the food. Then they check their blood sugar levels over 2 hours. They compare this to how their blood sugar changes after eating pure glucose.

The higher the number, the faster the food raises blood sugar. Foods with a score of 55 or less are low GI. Medium GI foods score 56-69. High GI foods score 70 or more.

Some fruits have a high glycemic index, like watermelon at 80. But the amount you eat matters too. That’s why it’s good to look at glycemic load as well.

Factors Affecting Glycemic Index in Fruits

Many things can change a fruit’s glycemic index. Ripeness is one factor – riper fruits often have a higher GI. How the fruit is prepared matters too. Cooking or blending fruit can raise its GI.

The fiber in fruit helps slow down sugar absorption. This is why whole fruits usually have a lower GI than fruit juices. Acids in fruits can also lower the GI. For example, the acid in apples helps keep their GI low.

Some other factors that affect GI in fruits include:

• Fat and protein content
• Particle size
• Type of sugar (fructose vs. glucose)

Carrots show how tricky GI can be. They have a high GI of 85, but their glycemic load is low. This means they don’t raise blood sugar much in normal serving sizes.

Glycemic Load: A Complementary Metric

Glycemic load gives a more complete picture of how foods affect blood sugar. It combines the glycemic index with serving size for better meal planning.

Difference Between Glycemic Index and Glycemic Load

The glycemic index (GI) measures how fast a food raises blood sugar. It uses a scale of 0-100. Glycemic load (GL) takes this a step further. It looks at the GI and the amount of carbs in a serving.

GL helps you understand a food’s real impact on your body. For example, carrots have a high GI of 85. But their GL is only 4.25 for a typical serving. This means they likely won’t spike your blood sugar much.

To find the GL, multiply the GI by the grams of carbs per serving. Then divide by 100. This gives you a number that’s easier to use for meal planning.

Importance of Serving Size in Glycemic Load

Serving size plays a big role in GL. It can change how a food affects your blood sugar. Take watermelon as an example. It has a high GI of 80. But its GL is only 5 because it has few carbs per serving.

GL helps you make smarter food choices. You can enjoy foods with a high GI if you watch your portion size. This is key for managing blood sugar.

When planning meals, look at both GI and GL. They give you a fuller picture of how foods will affect you. This can help you create balanced meals that keep your blood sugar steady.

Impact of Glycemic Values on Health

The glycemic index and glycemic load of fruits can affect your blood sugar control and weight management efforts. Knowing these values helps you make informed food choices for better health.

Managing Blood Sugar Levels

Eating fruits with a low glycemic index can help you keep your blood sugar steady. These fruits cause a slower rise in blood sugar compared to high-GI options. For example, berries and cherries often have lower GI values.

You can pair higher-GI fruits with protein or fat to slow down sugar absorption. This trick helps balance your blood sugar response.

Pay attention to portion sizes too. Even low-GI fruits can spike blood sugar if you eat too much. The glycemic load takes serving size into account, giving you a more complete picture.

Role in Weight Management

Choosing fruits with lower glycemic values may support your weight loss goals. These fruits tend to keep you feeling full longer. They don’t cause rapid spikes and crashes in blood sugar that can lead to hunger.

Low-GI fruits are often higher in fiber. Fiber helps you feel satisfied with fewer calories. It also slows down digestion, which can prevent overeating.

Remember that calories still matter. While low-GI fruits are helpful, eating too much of any food can lead to weight gain. Balance is key. Include a variety of fruits in your diet to get different nutrients and health benefits.

Frequently Asked Questions

Understanding how fruits affect blood sugar can help you make smart food choices. Let’s look at some key points about the glycemic index and glycemic load of different fruits.

What fruits have the lowest glycemic index?

Glycemic Index and Glycemic Load per serving of 50 Fruits includes low GI foods

Cherries, grapefruit, and berries usually have low glycemic indexes. Cherries have a glycemic index of 22, making them a great choice. Berries like strawberries and blueberries also rank low.

How is glycemic load calculated for different servings of fruit?

To find the glycemic load, you multiply the glycemic index by the amount of carbs in a serving and divide by 100. For example, if an apple has a GI of 39 and 15g of carbs per serving, its GL would be 5.85.

Which fruits should be avoided due to high glycemic index?

Watermelon and pineapple have high glycemic indexes. But remember, the glycemic load of watermelon is actually low due to its water content. Dried fruits like dates can also have a higher impact on blood sugar. Check back on the list of Glycemic Index and Glycemic Load per serving of 50 Fruits.

Can you provide a comparison chart for glycemic index and load across various fruits?

Here’s a quick comparison of some common fruits:

• Apple: GI 39, GL 22
• Banana: GI 48, GL 20
• Cherries: GI 22, GL 6
• Dates: GI 42, GL 18
• Elderberry: GI 32, GL 13

How does the glycemic load of an apple vary with serving size?

The glycemic load of an apple changes with serving size. A small apple might have a GL of 6, while a large one could be 12. The bigger the serving, the higher the glycemic load.

What are the differences between glycemic index and glycemic load in fruits?

Glycemic index measures how quickly a food raises blood sugar. Glycemic load takes into account the serving size too. For example, watermelon has a high GI but low GL because it’s mostly water. This means it won’t impact your blood sugar as much as its GI suggests.