First of all, the glycemic index of fruits depends on the content of fast carbohydrates (mainly fructose) and fiber in their composition. In other words, the more sweet juice in a fruit, the higher its glycemic index. The leaders are grapes and watermelon.
On the other hand, fruits with a lot of pulp (and moderately sweet taste) have a medium to low glycemic index. The presence of dietary fiber and vegetable fats reduces the rate of absorption of carbohydrates – and significantly lowers the GI (for example, in the case of avocados).
Fruit glycemic index
The glycemic index (GI) is the rate at which carbohydrates found in fruits and other foods are absorbed by the body and increase blood glucose levels. In total, the glycemic index scale consists of one hundred units (100 is the maximum), a low GI is considered equal to or less than 35.
Ultimately, the glycemic index of fruits is determined by the total content of fructose, as well as the presence of fiber and starch (these are also types of carbohydrates). The sweeter the fruit and the more fast carbohydrates it contains, the higher the glycemic index.
The fruit with the lowest glycemic index is avocado – due to the high content of fiber and vegetable fats, its GI is 10 units. Next comes the lemon – 20 units, as well as currants, cherries and blueberries – 25 units. For comparison, the GI of watermelon and grapes is about 70-75.
insulin index
Note that the glycemic index characterizes the increase in blood glucose levels – not taking into account the effect on insulin levels. Only in healthy people, these indicators are in direct proportion. However, the key role is played by the increase in insulin levels, and not glucose at all.
In the case of fruits, the insulin index is usually higher than the glycemic index by about 10 units. Insulin spikes are also achieved when fruits are combined with yogurt and other sources of lactose. Because of these facts, some low GI fruits raise insulin more than is commonly believed.
Among other things, the glycemic load also plays a role – depending on the size of the portion. For example, a small serving of high GI fruit will be comparable to a larger serving of low glycemic fruit.
Fruits with a low glycemic index
Speaking of the glycemic index, it should be noted that a serving containing 50 g of carbohydrates is usually used to determine the GI – in the case of fruits, this is 300-500 g. Theoretically, a single fruit will have a lower effect on blood glucose than tabular calculations.
1. Avocado – 10 units
The avocado is a unique fruit that is botanically a large berry. Its low glycemic index is due to its high fiber content (7 g per 100 g of weight), as well as the presence in the composition of a significant amount of vegetable fats (15 g per 100 g).
2. Cherry – 25 units
The key benefit of cherries lies in the natural antioxidants that give the fruit a rich dark red color. Cherries also contain vitamins A and C – 25% and 16% of the daily value per 100 g. Due to the low content of carbohydrates, its glycemic index is only 25 units.
3. Strawberries – 25 units
Strawberries (just like strawberries) contain a significant amount of vitamin C. A small portion of 100 g covers the need for this vitamin by 97%. In addition, the fruit contains a minimum amount of fat and only 8 g of carbohydrates per 100 g – having a low glycemic index.
4. Raspberries – 25 units
Compared to strawberries, raspberries contain more fiber and slightly less fast carbohydrates – but have the same low glycemic index. Due to the high content of antioxidants (giving it a red color), it is included in the list of the most useful fruits.
5. Tangerines – 30 units
Most of the carbohydrates that make up tangerines are sugar – 11 g out of 13 g contained in 100 g of fruit. Despite this, tangerines have a low glycemic index – their close relative, orange, is on the list of fruits with a medium GI.
6. Blueberries – 30 units
The color of blue berries (primarily blueberries, lingonberries and blueberries) is due to the presence of powerful natural antioxidants in the composition. Similar substances are found in dark grapes – however, blue berries have significantly less sugar, which means they have a low glycemic index.
7. Pear – 30 units
The average pear (weighing about 180 g) contains 27 g of carbohydrates, of which 6 g are fiber. Also in the composition of this fruit there are microminerals and natural antioxidants. Note that when making jam (even without sugar), the glycemic index of pears increases.
8. Apricot – 30 units
Unlike related nectarine and peach, apricot has a lower glycemic index – 30 units versus 35. The key vitamins in the composition are vitamins A and C – 6% and 11% of the daily requirement per 100 g of product. The total carbohydrate content is 10 g per 100 g.
9. Plum – 35 units
Plum is one of the best fruits for improving gastrointestinal motility. In addition, plums contain 15 different vitamins, minerals and antioxidants. The total carbohydrate content is about 15 g per 100 g, of which 12 g of sugar and 1 g of fiber.
10. Apples – 35 units
Rounding out the list of low glycemic fruits are apples. 100 g of fresh apples contains approximately 14 g of carbohydrates, 10 of which are sugar, 2.4 g are fiber. Note that applesauce has a higher glycemic index.
List of medium GI fruits
Since the glycemic index is largely an approximate figure, in reality it can differ by 5-10 units from the tabular data. In other words, although the calculated GI for grapefruit is 45, a particular sour fruit may have a lower glycemic index.
The source of the data also plays a role – in some tables of the glycemic index, apples are characterized by a figure of 35 units (low GI), in others – about 50 (medium). Plus, as we mentioned above, the insulin index must also be taken into account – for apples it is 60 units.
Full list of low and medium glycemic fruits – including dried fruits and fruit juices:
| Product | GI |
| Kiwi | 50 |
| Mango | 50 |
| Apple juice (no sugar) | 50 |
| Grapefruit | 45 |
| Fresh orange juice | 45 |
| dried figs | 40 |
| Carrot juice (no sugar) | 40 |
| Dried apricots | 40 |
| Prunes | 40 |
| Apples | 35 |
| plums | 35 |
| Quince | 35 |
| Nectarine | 35 |
| Pomegranate | 35 |
| Peach | 35 |
| Tomato juice | 30 |
| Apricot | 30 |
| Pear | 30 |
| Blueberries, lingonberries, blueberries | 30 |
| passion fruit | 30 |
| tangerines | 30 |
| Blackberry | 20 |
| Cherry | 25 |
| Raspberries | 25 |
| Red Ribes | 25 |
| Strawberry wild-strawberry | 25 |
| Gooseberry | 25 |
| Avocado | 10 |
The glycemic index is a measure of the effect of a particular food item on raising blood glucose levels. The lowest GI fruit is the avocado, followed by red and dark blue berries, tangerines, pears, and apricots. The benefits of these fruits are also due to the content of vitamins and antioxidants.