Low Glycemic Fruits
It is better for your health and well being to choose low glycemic fruits that are in both lower GI and GL categories, even though most fruits tend to have low glycemic index and glycemic load values as they generally contain small amounts of carbohydrates per serving and that it would be very hard to consume 50g of carbs from a single fruit.
Here are some of the most popular low glycemic fruits with their GI and GL values, nutritional profiles and health benefits they offer:
Cherries- GI:22, GL:3, are loaded with antioxidants that help fight free radicals, delay the aging process and prevent serious illnesses like heart disease, colon cancer and diabetes, lower bad- LDL cholesterol, provide relief from pain due to muscle damage, gout or arthritis.
They are fat free, very low in glycemic index and calories, high in B vitamins and vitamin C. Melatonin substance in tart cherries help improve the sleep quality, fight jetlag and slow the aging process.
Grapefruit- GI:22, GL:3, can taste quite sour and bitter but it is packed with nutrients: Vitamin C to protect against cold and flu, bioflavonoids to fight breast cancer by ridding the body of excess estrogen, smaller amounts of vitamins A, B, E and K as well as calcium, folate and phosphorus.
Grapefruit helps prevent kidney stones, help you burn fat and lose weight also by increasing your metabolism, provides protection against lung and prostate cancers, lowers the bad- LDL cholesterol, helps digestion by reducing the heat and irritation in your stomach.
Peach- GI:42, GL:5, is quite rich in vitamin A, contains 80% water, dietary fiber and good amounts of antioxidants. It offers antimicrobial properties and helps inhibit tumor growth.
Vitamin A in peaches helps prevent cancer in organs and glands and make the skin healthy and add color to your complexion. Phosphorus can protect the nerve cells, helps with recovery from illnesses and depression. Potassium is great for heart health and can treat high blood pressure.
Watermelon- GI:72, GL:4 (one of the most interesting low glycemic fruits being high in GI but very low in GL), is a source of very powerful antioxidants, fat free, contains high amounts of vitamins C and A, very high concentrations of lycopene that gives it the red color and B vitamins necessary for energy production.
90% water content and being low in calories and glycemic load value, watermelon is usually ranked higher than other fruits. It protects from macular degeneration, reduces the risk of cancer, prevents erectile dysfunction and helps with energy production- eating watermelon can give you substantial amount of energy.
Apricot- GI:31, GL:5, is rich in vitamins A, C, B2- riboflavin and B3- niacin as well as minerals calcium, iron and phosphorus. Being a great source of beta-carotene, it can be useful in reducing infections and skin problems.
Lycopene in apricots may help prevent certain cancers, lower the bad cholesterol and protect from heart disease. High iron content can help with the increase in hemoglobin in your body. Vitamin A helps maintain and improve eyesight. Dietary fiber helps prevent constipation by acting as a laxative and helping the bowel movement.
Pear- GI:38, GL:5 is a good source of vitamin C, vitamins B, dietary fiber and potassium. Being rich in antioxidants it helps strengthen your immune system. Dietary fiber helps with digestion, regulate bowel movement and cleanse the body of toxins.
Vitamin B complex and potassium are beneficial in reducing blood pressure and protecting against heart complications. The presence of boron may help the body retain calcium and reduce the risk of osteoporosis. Folic acid prevents neural tube defects in infants.
Plum- GI:38, GL:5 is related to peaches and cherries, so it tends to offer similar health benefits. It contains dietary fiber to improve the digestive system and protect from colon cancer, antioxidants to fight free radicals, prevent certain cancers and heart complications..
Vitamin A for eye health and to protect from macular degeneration, lutein and zeaxanthin pigments to help protect your vision and reduce the risk of developing macular degeneration and vitamin C to build up your immune system and to prevent cold and flu.
Other low glycemic fruits include apples – GI: 40, GL: 6, oranges– GI: 42, GL: 5 and grapes– GI: 46, GL: 8. Please click on the corresponding links to find out more about these fruits and wonderful health benefits they offer.
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