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Nutrition Or Dietitian By Nutriwell India

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FRUIT GLYCEMIC INDEX

 

Glycemic Index is a method of examining food items to calculate how much they raise blood glucose. The Glycemic Index or Gl measures how rapidly an individual food breaks down into sugar in our blood stream. Higher the Glycemic index, the quicker that particular food turns into blood sugar. For all the health and diet conscious people out there, glycemic index is quite useful in determining the impact of the meal on their blood sugar levels. Knowledge of glycemic index helps prevent diabetes and also helps in its treatment.

Glycemic index is divided into three ranges on a total scale of 1-100, 100 being pure glucose.

  • Low Gl                  - 55 or below
  • Moderate Gl         - 56 to 69
  • High Gl                 - 70 or above

 

GLYCEMIC INDEX OF VARIOUS FRUITS

Low Glycemic Index Fruits

  1. Cherries            -22
  2. Plums                -24
  3. Grapefruit          -25
  4. Peaches            -28
  5. Peach                -30
  6. Apples                -34
  7. Pears                  -41
  8. Dried Apricots    -32
  9. Grapes              -43
  10. Coconut            -45
  11. Coconut Milk      -41
  12. Kiwi Fruit            -47
  13. Oranges            -40
  14. Strawberries      -40
  15. Prunes                -29

Medium Glycemic Index Fruits

  1. Mango    -60
  2. Sultanas            -56
  3. Bananas            -58
  4. Raisins              -64
  5. Papaya              -60
  6. Figs                    -61
  7. Pineapple          -66

High Glycemic Index Fruits            

  1. Watermelon      -80
  2. Dates                 -103

 

Glycemic Index is however, not a constant or absolutely reliable measure because sometimes there are different varieties of the same fruits and other factors like ripeness tend to differ from one fruit to another.

 


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