The glycemic index is a numerical rating system that indicates how much a food or beverage raises your blood glucose level. High blood sugar levels trigger your body to release insulin that can promote fat storage. If peaches are part of your diet or if you are considering adding this fruit to diet, you may be curious about where peaches fall on the glycemic index scale or how peaches compare to other fruits.
Glycemic Index of Peaches
Peaches fall within the standard of low glycemic foods. According to the Harvard School of Public Health, a 120 g serving for the average peach has a glycemic index rating of 42 plus or minus 14 points. A rating of 42 glycemic index rating is considered a low glycemic food. A 56 glycemic index is considered among the lower end of moderate glycemic foods.
Comparison to Other Fruits
Although many people may feel that peaches are sweeter than most fruits, when compared to other fruits, peaches fall within a similar GI rating. Peaches have a nearly identical rating as oranges and grapes that have GI ratings of 42 and 46, respectively. Peaches have a slightly higher GI rating than pears and apples that both score 38. Peaches have a slightly lower GI rating than bananas at 51. Peaches have a significantly lower GI than watermelon, which scores 72.
Considerations
The glycemic rating of 42 make fresh peaches a low glycemic food that can be a good choice for diabetics and dieters that are trying to control their blood sugar. It is notable that the rating of 42 applies solely to the average whole fruit peach, not to canned peaches or peach-flavored beverage. The glycemic rating can change when a fruit is canned and preserved in syrups or made into "fruit drink" that contains added sweeteners. The Harvard School of Public Health notes that the same 120 g peach that is canned and preserved in a light syrup receives a GI rating of 52. Fruit drinks that are not 100 percent fruit juice may have added sugars or sweeteners such as high fructose corn syrup that can dramatically increase its GI rating and your blood sugar.
Sugar Does Not Mean High GI
If you understand the glycemic index, you should understand that not all carbohydrates are alike. High GI foods such as ice cream or candy usually get the majority of their carbohydrates from sugar. Foods that are high in sugar, however, may not have a high GI and may not raise your blood sugar dramatically. Take peaches, for example. They contain mostly sugar but have a far less dramatic effect on your blood sugar than white rice that is predominantly made of simple carbohydrate.
