Glycemic index in fruits

Glycemic index in fruits

Glycemic index (GI) is a measure of how fast carbohydrate foods (which include fruits) are converted in the body to blood glucose.

1. Low GI are those that score below 55.
2. Intermediate-GI are those that score between 55 and 70 and
3. High GI foods are those that score above 70.

• Low GI fruits --> eg an average-sized apple scores 38; cherries (22); grapefruit (25); an average-sized orange (44); an average-sized pear (38); a plum (39).
• Intermediate GI fruits -> eg  banana (55); cantaloupe (65); mango (55); papaya (58); pineapple (66).
• High GI fruits --> eg dried dates (103); and canned fruit cocktail (79).

How quickly fruit will raise our blood sugar depends on such considerations as whether we eat the fruit after a high-fat meal or drink it as a glass of fruit juice on an empty stomach. It is also important to pay attention to the size of the fruit we eat. A quick and easy measure of the right serving size of fruit is the amount that can comfortably fit in the palm of our hand.

Ref:
http://www.drweil.com/drw/u/id/QAA348385
http://www.alsearsmd.com/pdf/Glycemic_Index.pdf