The glycemic index is a measure of how quickly carbohydrate from the food we eat is released into our bodies. Each food has a glycemic index value which can help you decide how quickly it can provide you with energy. According to the Glycemic Index Database, low glycemic foods have a value of 55 or less, medium glycemic foods fall between 56 and 69, and high glycemic foods have GI values of 70 or above.
Using the Glycemic Index
High glycemic foods are released into the bloodstream very quickly. They give you an instant burst of energy, but it will not be long lasting. You may experience headaches, weakness and hunger as your blood sugar levels fall away after the initial surge of energy. To avoid this, choose low glycemic foods which release their energy over a longer period and keep the blood sugar levels stable. Foods with low GI values will also help to keep you feeling fuller for longer after meals.
Glycemic Index of Nectarines
Nectarines have a glycemic index value of 43. This places them in the low GI category. This is excellent news as, according to the GI Symbol Programme, low GI foods can help you to maintain a healthy weight and reduce your risk of developing type 2 diabetes, heart disease and certain eye diseases.
Include Nectarines in Your Diet
Nectarines can simply be washed and eaten. Try swapping your mid morning apple or orange for one and add some variety to your diet. They also taste great with a spoonful of natural yogurt and a drizzle of honey or in a summer fruit salad along with strawberries, raspberries, peaches and grapes.
Cooked Nectarines
Try making fruit kebabs on the barbecue during the summer. Skewer slices of nectarine along with peaches, strawberries and apricots and cook until the fruits are warmed through and starting to char. Serve them brushed with honey, drizzled with melted chocolate or with a spoonful of ice cream or cream. In the winter, try them oven baked. Simply place the halved and stoned fruits in a dish with a little sugar in the oven for 20 minutes. Alternatively, a nectarine crumble is simple to prepare and tastes delicious. Serve it with ice cream or cream in summer and warm custard in winter.
Nectarine Recipes
Use nectarines in cakes, pastries and jellies. For lunch, try a low-GI nectarine, ham and Stilton salad or a chicken and nectarine salad. If you are feeling a little more adventurous, try salmon or tuna with nectarine salsa or pork and nectarine kebabs. They will tickle your taste buds and keep you feeling full all evening.
