What is the Glycemic Index Chart?
The Glycemic Index (GI) chart is a ranking system for carbohydrates based on their effect on blood glucose levels. Foods are scored on a scale from 0 to 100, with lower scores indicating slower digestion and absorption rates, leading to a gradual rise in blood sugar. Fruits glycemic index chart with a GI of 55 or less are considered low glycemic, making them ideal for maintaining stable blood sugar levels.
List of Low Glycemic Fruits
Including a variety of low-GI fruits in your diet can help you maintain energy levels and support overall health. Here are some excellent low-glycemic fruits:
1. Guava
GI index of guava is 12. It is rich in dietary fiber, vitamins A and C, and antioxidants. Guava helps in maintaining digestive health and boosting the immune system.
2. Berries (Strawberries, Blueberries, Raspberries)
Berries are packed with antioxidants and have low GI scores. Strawberries have a GI of 41, blueberries 53, and raspberries 32. They help in reducing inflammation and improving heart health.
3. Cherries
Cherries have a GI of 22, making them one of the lowest GI fruits. They are rich in antioxidants and have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
4. Pears
Another fruit low in glycemic index is Pear. Pears have a GI of 38 and are high in fiber, which helps regulate digestion and maintain a healthy gut. They also provide essential vitamins and minerals, contributing to overall health.
5. Plums
Plums have a GI of 40 and are rich in antioxidants and vitamins. They help in reducing oxidative stress and improving overall health. Plums also support digestive health due to their high fibre content.
6. Grapefruit
Grapefruit has a GI of 25 and is low in calories, making it an excellent choice for weight management. It is rich in vitamin C and antioxidants, which boost the immune system and promote skin health.
7. Peaches
Peaches have a GI of 42 and are a good source of vitamins A and C. They help in improving skin health and boosting the immune system. Peaches also provide dietary fiber, which supports digestive health.
8. Oranges
The GI index of oranges is 40 and is rich in vitamin C, fiber, and antioxidants. They help in boosting the immune system and improving skin health. Oranges also provide a good amount of hydration due to their high water content.