Fruits and Vegetables Archives - Page 8 of 8

Fruits are good sources of carbohydrates, vitamins, minerals, phytochemicals, and dietary fibers. Studies suggest that fruits containing viscous fibers may help control blood glucose levels by slowing digestion and absorption. Earlier, it was believed that blood glucose response to different diets is determined mainly by the amount of carbohydrates they contain. However, later it was found that foods with similar carbohydrate contents may have a different impact on blood glucose levels. To understand this phenomenon, we must understand the concept of foods' glycemic index (GI), which classifies the blood glucose-raising potential of carbohydrate foods relative to glucose or white bread. (1) We all know or might have experienced that our blood glucose rises when we eat a carbohydrate meal. How high it rises and how long it remains high depends on the nature of the carbohydrates and the serving size. However, all the fruits are different; some may sharply raise blood glucose levels after consumption, while others will not. Glycemic Index The Glycemic index (GI) classifies carbohydrate-containing foods based on blood glucose response after consumption. Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100. (2) High GI foods have a GI value greater than or equal to 70 and are characterized by the rapid and higher increase of blood glucose and insulin responses following food ingestion. Carbohydrate-rich foods that are rapidly broken down and absorbed into the blood are categorized as high-GI foods. (3) High GI fruits may have undesirable health effects as they promote hyperglycemia and hyperinsulinemia. Recent studies report that a high GI diet may increase the risk of cardiovascular disease and type 2 diabetes. (2) Medium GI foods and drinks have a GI value between 56 and 69. Low GI foods and drinks have a GI value of less than or equal to 55 and are characterized by a smaller rise and fall in blood glucose. Low-GI foods are slowly digested, so they have a slower and smaller effect on postprandial blood glucose levels and insulin response. (3) Low GI diets have various health benefits, such as improved blood glucose control in patients with diabetes, reduction in body weight, and decreased risk factors for cardiovascular disease. Some fruits such as Avocado, kumquat, lemon, lime, loganberries, mulberries, raspberries, rhubarb, and strawberries contain little or no carbohydrates, so they do not alter blood glucose levels. For these fruits, the glycemic index (GI) is not calculated. (4) Fruits with Low GI (Glycemic Index) One should choose low glycemic index fruits much more often, but this does not mean you can not eat medium or high GI fruits. The nutritional benefits of different fruits vary, so it is advisable to base your fruit choices on the overall nutritional content, such as fiber, vitamins, antioxidants, and GI. Fruits with a low GI are healthier for people with diabetes and individuals who want to stay healthy since it produces more subtle postprandial glucose and insulin responses. This table shows the glycemic index of some of the popular fruits; Food NameGlycemic Index (GI)Cherries, raw, sour22Grapefruit25Apricots34Peaches, dried35Apple38Pear38Dates, Medjool, vacuum-packed or pitted39Plum39Prunes, pitted, Sunsweet40Cherries, sour, pitted, canned41Orange42Peach, fresh42Nectarine, fresh43Pear, dried43Tropical fruit and nut mix49Mango51Banana52Blueberries, wild53Grapes53Kiwi53Cherimoya (custard apple)54Cherries, dried or frozen, tart54 Fruits with Medium GI (Glycemic Index) Many popular fruits such as papaya, lychees, pineapple, figs, and cantaloupe have a moderate glycemic index, i.e., GI value of 56-69. Fruits NameGlycemic Index (GI)Papaya56Lychees, fresh57Pineapple59Mixed fruit, dried60Figs, dried61Breadfruit62Cherries, dark63Raisins64Cantaloupe65 Fruits with High GI (Glycemic Index) Fruits such as watermelon and lychees have a high GI value. The GI value of watermelon is 76, and that of lychees, canned in syrup and drained, is 79. 1. Wolever TM, Katzman-Relle L, Jenkins AL, Vuksan V, Josse RG, Jenkins DJ. Glycaemic index of 102 complex carbohydrate foods in patients with diabetes. Nutr Res. 1994 May 1;14(5):651–69. 2. Eleazu CO. The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. Afr Health Sci. 2016 Jun;16(2):468–79. 3. Vlachos D, Malisova S, Lindberg FA, Karaniki G. Glycemic Index (GI) or Glycemic Load (GL) and Dietary Interventions for Optimizing Postprandial Hyperglycemia in Patients with T2 Diabetes: A Review. Nutrients. 2020 May 27;12(6):1561. 4. GI Search – Glycemic Index [Internet]. [cited 2022 Dec 4]. Available from: https://glycemicindex.com/gi-search/