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Glycemic Index List for Fruits

Find out which fruits have a low glycemic index!

Glycemic index (GI) of a food demonstrates an ability for foods to attack our blood sugar and help the pancreas in producing larger quantities of insulin. Foods with high glycemic index cause a sudden increase in blood glucose which, in turn, produces disorders of insulin levels, appetite and fat storage capacity. Appearance-related diseases are related — because the body can not eliminate glucose from the blood, it remains in the bloodstream too long and at too high levels. Foods with high glycemic index (70-110) that we must guard against are: potatoes, many types of cereals and refined flour.

What diseases are common? Specialists in issues of nutrition indicated the most common diseases associated with glucose metabolism are:

* Type 1 diabetes;

* Type 2 diabetes;

* Hypoglycemia;

* Glucose intolerance;

* Depletion of insulin;

* Metabolic syndrome.

Therefore, it is essential to keep track of the index because it helps you to:

* Eat healthy;

* Lose weight;

* Keep your normal body weight;

* Keep blood sugar levels under control — essential in people with diabetes;

* Reduce the risk of serious illnesses: heart, diabetes, hypertension, cancer;

* Make healthy choices for your children, thus preventing the risk of becoming obese in adulthood.

What are some of the best fruits? Apples, grapefruit and peaches all have low GI. They contain a large amount of fiber and vitamins and can safely consume.

One of the best things about fruits is that they’re readily available from most grocery stores, and there is enough variety that you shouldn’t get bored with eating the same fruit over and over again. They taste great, and since they’re good for your health, you can’t go wrong!

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Here’s the glycemic index (100 grams) for some common fruits:

* Fresh apricot – 57 (medium)

* Stewed apricots – 64 (medium)

* Dried apricots – 31 (low)

* Pineapple – 66 (medium)

* Green Banana – 45 (low)

* Ripe banana – 66 (medium)

* Cherry – 22 (low)

* Dates – 103 (high)

* Fresh figs – 35 (low)

* Dried figs – 40 (low)

* Strawberry – 25 (low)

* Raspberry – 25 (low)

* Dick – 25 (low)

* Melon – 65 (medium)

* Orange – 44 (low)

* Grapefruit-25 (low)

* Papaya – 58 (medium)

* Watermelon – 72 (high)

* Peach – 42 (low)

* Plum – 39 (low)

* Fresh grapes – 46 (low)

* Dried grapes (raisins) – 64 (medium)

* Kiwi – 52 (low)

* Mango – 50 (low)

* Mandarin – 45 (low)

* Blackberries – 25 (low)

* Raspberry – 40 (low)

* Cranberry – 40 (low)

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