Low Glycemic Fruits and High Glycemic Fruits

Both high and low glycemic fruits offer highly nutritious vitamins, minerals, carotenoids, flavonoids and fiber. Maintaining normal blood sugar levels is based on the type of fruit and when and how you eat it.

For example, take bananas. An under ripe banana is a low glycemic fruit, whereas a very ripe banana has a higher glycemic fruit ranking.

And yet if you were to eat a very ripe banana with a half-cup of blueberries and a cup of low glycemic low-fat plain yogurt, the dish would be low glycemic and you could maintain normal blood sugar levels.

You also need to consider the size of the fruit and when you eat it.

Eating a large quantity of fruit on an empty stomach, even if it’s low glycemic, can raise your blood sugar levels above a normal reading. So it’s best to choose a medium sized fruit that is not overly ripe.

To maintain normal blood sugar levels, it’s best to eat fruit along with some protein and a little fat or after a meal containing protein and fat.

Glycemic Fruits Index of Fresh and Dried Fruits

Low glycemic fruits rank, on average, below 50 in the glycemic index (GI) chart below. Medium GI foods rank from 50 to 70. And high GI foods are those ranking above 70. But also be conscious of the range.

This will help you remember that ripe fruit ranks higher on the GI scale.

LOW GLYCEMIC FRUITS  AVERAGE GI KNOWN RANGE

Cherries 22 21-23

Grapefruits 25 24-26

Prunes 29 29

Dried Apricots 31 30-32

Plums 31 24-52

Apples 34 28-44

Peaches 35 28-49

Dried Peaches 35 35

Apricots 36 30-48

Blueberries 40 32-42

Strawberries 40 38-42

Raspberries 40 32-42

Pears 41 33-42

Oranges 42 40-44

Dried Pears 43 43

Grapes 44 43-49

MEDIUM GLYCEMIC FRUITS  AVERAGE GI KNOWN RANGE

Bananas 52 30-62

Kiwi Fruit 52 47-58

Mangoes 56 51-60

Papaya 58 56-60

Figs 61 61

Raisins 64 56-64

Cantaloupe 65 65

Pineapple 66 51-66

HIGH GLYCEMIC FRUITS  AVERAGE GI KNOWN RANGE

Watermelon 74 72-78

Dates 103 103

Although low glycemic fruits are best for maintaining normal blood sugar levels, if you’re careful, you can enjoy some of the high glycemic fruits too. Just make sure you include some high protein and food fat.

Also check out how to control blood sugar levels naturally and the lists of high fiber and glycemic foods for following a low glycemic diet.