Fruits are important source of health promoting vitamins, minerals and fiber.Different types of fruit have different GI ratings on the scale ranging from low (55 or less), medium (56–69) and high (70+). Most fresh fruits tend to fall into either the low/medium range unless they are processed like dried dates, raisins and pineapple which typically have higher glycemic index due to their concentrated sugars.
We should always aim towards eating whole unprocessed fruits since this will give access to all nutrients within them plus keeping portions sizes reasonable helps keep total carbohydrate intake under control too.
Combining proteins, fats and fibres found naturally in many plant sources can further slow down digestion time leading improved glucose metabolism throughout entire day.
List of low GI and GL fruits (Fresh and unprocessed):
Apple
Apricot
Cherry plum
Orange
Grape
Pomegranate
Blueberry
Blackberry
Gooseberry
Cranberry
Pear
Melon pear
Fig
Kiwi
Strawberry
Lemon
Lychee
Raspberry
Mango
