The glycemic index, or GI, was developed to help people identify how carbohydrate-containing foods influence your blood sugar levels and overall health. Foods with a high GI can lead to weight gain, type 2 diabetes and cardiovascular disease. Some fruits such as watermelon and dates have a high GI, while most tropical fruits tend to have a moderate GI. To follow a low GI diet, so you can achieve a healthy weight and prevent chronic diseases, select low GI fruits. Low GI foods have a GI value of 55 or below, while medium GI foods have a GI between 56 and 69 and high GI foods have a GI above 70.
Berries
Fresh strawberries have a low GI of 40. Wild blueberries also have a low GI, at 53. Add berries to your oatmeal for a low glycemic breakfast.
Apple
The GI value of apples is low and varies between 28 and 44. Dried apple has a low GI of 29 and unsweetened apple juice has a GI of 39 to 44. Choose fresh apples to boost your fiber intake.
Pear
Fresh pear have an average GI value of 38. Canned pears, in their own juice, have a GI of 44. Have a pear for your snack, along with almond butter for a low glycemic snack.
Orange
Fresh oranges have an average GI of 32, but it ranges between 31 and 51 depending on the variety. Orange juice has a GI of 52. Choose fresh fruits over juices to meet your fiber requirement.
Cherries
Cherries have a very low GI of 22. Snack on cherries when watching a good movie for a satisfying and healthy low glycemic treat.
Peach
Fresh peaches have a GI of 42, while peaches canned in light syrup have a GI of 52. Make a peach crumble, without adding any sugar and using old-fashioned oat flakes, for a healthy low-glycemic dessert. Serve with a dollop of plain yogurt.
Plums
Plums have an average GI of 39. Two to three ripe plums are a delicious way to end your meal with a touch of sweetness that won't compromise your blood sugar levels.
Grapefruit
Raw grapefruits have a very low GI, with a GI value of 25. Grapefruit are a good way to start the day. For a low glycemic breakfast, have a mushroom and spinach omelet with your grapefruit.
Kiwifruit
Kiwifruits have a low GI of 53. Kiwifruits are a convenient fruit to carry with you in case of a snack attack. Don't forget to carry a spoon and if you get hungry, just dig in.
Prunes
Pitted prunes have an average GI of 29. Use pureed prunes in your favorite baked goods recipe to replace part of the fat and sugar. This substitution works very well with brownies and make a tasty low glycemic chocolate treat.
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