Consuming fruits that are low on the glycemic index is beneficial in managing Type 2 diabetes and may lower your risk for heart disease and high blood pressure, according to a study published in "Diabetologia" in February 2011. Most fruits won't spike your blood glucose and insulin levels if you eat them in the recommended serving size, which provides 15 grams of carbohydrates.
The glycemic index measures how much different carbohydrate-containing foods increase blood sugar levels, so foods that are low on the glycemic index cause the lowest increases in blood sugar. When you eat carbohydrate-containing foods, your body turns the carbohydrates into a sugar called glucose during digestion. Spikes in blood glucose levels cause your body to release a hormone called insulin to get your blood glucose levels back to normal.
Foods with a glycemic index of 55 or below are low GI foods. The fruits with the lowest GI include cherries, with an average GI of 22; grapefruit, with an average GI of 25; dried apricots, with an average GI of 31; apples and pears, with an average GI of 38; and plums, with an average GI of 39. Other low GI fruits include strawberries, with an average GI of 40; oranges and peaches with an average GI of 42; grapes, with an average GI of 46; mango, with an average GI of 51; bananas, with an average GI of 52; and kiwi, with an average GI of 53.
Factors That Affect GI
Riper fruits will have higher GI values than fruits that are less ripe. Processing and cooking can also affect GI values, as anything that makes a fruit easier to digest will increase the speed with which fruits are turned into glucose during digestion. Some varieties of fruits may have higher sugar contents or lower fiber contents than others, so the variety of fruit you choose can also affect GI values.
Minimizing Blood Glucose Spikes
You don't have to stick to only low-GI fruits, as you can eat foods that are higher on the glycemic index along with foods that are low on the glycemic index, including foods high in protein or fiber, to minimize the overall effect on your blood glucose and insulin levels. This is why it is better to eat fruits along with meals rather than by themselves.
- American Diabetes Association: Glycemic Index and Diabetes
- Diabetologia: The Relation of Low Glycaemic Index Fruit Consumption to Glycaemic Control and Risk Factors for Coronary Heart Disease in Type 2 Diabetes
- American Journal of Clinical Nutrition: International Table of Glycemic Index and Glycemic Load Values: 2002
- MayoClinic.com: Glycemic Index Diet: What's Behind the Claims
- American Diabetes Association: Fruits
- Grapefruit image by Yuriy Rozanov from Fotolia.com