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Nutrition

Glycemic Index Guide

 

Glycemic Index of Fruits (1-4 servings/day)

Table of Glycemic Values for Fruits

(Based on white bread = 100, sucrose, table sugar = 92, fructose sugar = 32)

People with diabetes, high blood pressure, high cholesterol, trying to lose weight, or trying to correct other ailments should eat only very low, low, and medium glycemic index category foods.

Glycemic Index Category

Foods

Assumption: All of the   below foods should be 100% natural, unsweetened, no sugar added. If sugars are added, except fructose sugar,   the values are quite a bit higher for the low ones.

< 20   Very Low

  • None

21-40 Low

  • 30 –   blueberries
  • 32 – cherries
  • 35 –   raspberries
  • 35 –   blackberries
  • 36 – grapefruit
  • 38 –   boysenberries
  • 38 –   gooseberries
  • 40 –   strawberries
  • 40 –   cranberries
  • all other   berries

41-60   Medium

  • 42 – dehydrated   prunes
  • 42 – dehydrated   plums
  • 47 – dehydrated   apricots
  • 52 – prunes
  • 53 – pears
  • 54 – apples
  • 54 – cranberry   juice (100% natural)
  • 55 – plums
  • 56 – all   natural apple sauce
  • 58 – apple   juice (100% natural)
  • 60 - peaches

61-80   Medium High

  • 63 – oranges
  • 63 – pears,   canned, unsweetened
  • 66 – grapes
  • 67 – peaches,   canned, unsweetened
  • 69 – grapefruit   juice (100% natural)
  • 74 – orange   juice (100% natural)
  • 75 – kiwi fruit
  • 79 – bananas,   really green
  • 80 - mango

81-105   High

  • 82 - apricots,   fresh
  • 83 – papaw
  • 90 – bananas,   fully ripe
  • 91 – apricots,   canned in syrup
  • 91 – raisins
  • 93 – cantaloupe   melon (muskmelon)
  • 94 – pineapple
  • 94 – honey dew   melon
  • 95 – dates
  • 103 -   watermelon

> 106   Very High

  • None

General Guidelines for Glycemic Categorization of Fruits

1. Soluble fiber content lowers GI (glycemic index)

2. Although most fruits are eaten cold, heating them will raise the GI a little.

3. Canning raises GI about 5-10 points

4. Juicing raises GI about 5-15 points

5. Fruit ripeness; greener is lower GI, fully ripe or over ripe can raise about 5-10 points

6. If you feel the urge to add sugar to the fruit, it probably has a low GI. If you have no urge to add sugar or even have the urge to add salt, then the GI is probably high.

7. Berries are generally low 30-40 GI.

8. Tree fruits that can be grown in the northern climates, apples, cherries, are mostly medium GI.

9. Southern tree fruits and citrus fruits, except grapefruit, are mostly medium high GI.

10. All types of melons are usually high GI.

 

 

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