Some fruits to eat in moderation
The glycemic index , or GI, is the sweetness of a food. The higher it is, the more the food induces a sudden rise in blood sugar levels when it is ingested. This spike in blood sugar orders the storage of carbohydrates as fat and leads to feelings of hunger soon after eating. Foods with a high GI are therefore difficult to satiate.
The GI helps people with diabetes or pre-diabetes choose their foods wisely. But it is also useful to guide anyone who is looking to eat better. The glycemic index ranges from 0 to 100 and is considered high when it is above 60 . Among the foods with a high GI, there are certain fruits. Even though they are good for your health, they can indeed contain high levels of a particular sugar: fructose. Here are the fruits with the highest GI, to be consumed in moderation.
Depending on their degree of maturation, dates have a glycemic index ranging from 70 when they are fresh, yellow in color and quite firm, to 100, the maximum index, when they are brown, wrinkled and very sweet. Better to know!
When fresh, lychee has a GI of 50. But canned, in syrup, it reaches a GI of 79.
Very refreshing when it’s hot, watermelon is also very sweet. Which explains his fairly high GI of 75.
A cousin of watermelon, melon also has a high GI, around 70.
The more they ripen, the more these fruits are loaded with sugar. Very ripe bananas thus have a GI of 65 when green bananas only have a GI of 35. So beware!
While other red fruits such as blackcurrants, strawberries or raspberries have fairly low GIs, between 15 and 30, the GI of cherries is considered high (around 63).
Unlike fresh figs, which have a GI of 38, dried figs have a much higher GI, around 61.
Fresh pineapple is very sweet, which explains its glycemic index of 59, at the limit of the threshold considered high.
A delicious summer fruit, apricots have a fairly high GI of 57. This rises to 64 when the apricots are in syrup, in a jar or canned. Same principle for peaches, whose GI is 56 when fresh and a little more, 58, when in syrup.
The black grape
Another fruit at the limit of the high threshold: black grapes, whose GI is 53. White grapes, because they are richer in fiber, have a lower GI, around 45. And the raisin? Like other dried fruits, its GI is higher than that of fresh fruit, around 64. You know everything!
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