The glycemic index measures how fast sugar from food is digested and absorbed into the bloodstream. The higher a food's glycemic index score, the faster the sugar enters the blood. Sugar from food with a glycemic index below 50 is absorbed slowly. Slower rates of sugar absorption into the blood sustain a balance of blood sugar and metabolism over a long period of time. Low-glycemic fruits may help you improve your body's insulin sensitivity, lose weight and reduce heart disease risk.
Grapefruit
Grapefruit has a glycemic index score of 25, lower than most fruit. The USDA says grapefruit is a rich source of vitamins A and C and antioxidants. Red grapefruits also contain lycopene, an antioxidant that may reduce the risk of cancer, according to MayoClinic.com. Grapefruit has a distinct sweet and tangy taste that can enhance the flavor of a variety of cuisines. Eat grapefruit as part of every meal, as an appetizer or dessert, or add it to salads, salsas and side dishes.
Peach
The glycemic index score of peaches is 28. Peaches are sources of antioxidants, including beta carotene and vitamin C, according to the USDA. One large peach is only 68 calories and 2.6 g of dietary fiber. Enjoy eating peaches as snacks or add them to cereal, salads, salsas, sauces or desserts.
Pears
Pears have a low glycemic index score of 36. The USDA says pears are sources of vitamins A and K and antioxidants, such as beta carotene, vitamin C, lutein and zeaxanthin. When pears are ripe, they are filled with sweet nectar. Eat pears as snacks or add them to salads, salsas, muffins, sauces and desserts. Pears are grown throughout the United States and are usually in season during the summer and autumn months.
Apples
Apples have a glycemic index score of 36. The USDA says apples have dietary fiber and antioxidants including beta carotene, vitamin C, lutein and zeaxanthin. Red delicious and golden delicious apples are sweet and juicy, ideal for desserts and jams. McIntosh apples have a sweet but slightly sour taste and are good for snacking. Rome apples are ideal for baking, while Braeburn apples are tasty in salads and sauces. Green Granny Smith apples have a very sour taste.
Oranges
Sweeter and smaller than grapefruits, oranges have a glycemic index score of 43. The USDA says oranges are packed with vitamin C and other antioxidants and vitamin A. Juice oranges or eat them alone or with other fruit. Available year-round, oranges make refreshing snacks.
References
- Linus Pauling Institute at Oregon State University: Glycemic Index and Glycemic Load
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine: Glycemic Index
- University of Sydney: Home of the Glycemic Index
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- MayoClinic.com: Lycopene
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