Glycemic index of fruits
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Glycemic Index of Fruits: Key Findings
Glycemic Index Values of Common Fruits
Research shows that the glycemic index (GI) of fruits varies widely depending on the type of fruit. For example, studies in Malaysia and Benin found that pineapple generally has a high GI (around 82 in Malaysia and 53 in Benin), while papaya and watermelon have lower GIs (papaya: 58 in Malaysia, 47 in Benin; watermelon: 55 in Malaysia, 41 in Benin). Durian also has a low GI (49) 13. Mango, however, was found to have a high GI (117) in Benin, suggesting that the GI can differ based on fruit variety and region .
Other tropical fruits such as coconut water and custard apple have moderate GIs, while most other tested fruits like guava, tamarind, passion fruit, hog plum, cashew, sapodilla, and soursop have low GIs . African star apple was found to have a particularly low GI (28), while watermelon had a higher GI (68) in another study, highlighting some variability in results across studies and regions .
Glycemic Load and Health Implications
Glycemic load (GL) considers both the GI and the amount of carbohydrate in a typical serving. Most fruits studied, including those with moderate GI, had low GL values, making them generally safe for consumption within recommended daily amounts 238. For example, mango juice had a moderate GI but a high GL, while papaya, orange, and apple juices had both low GI and low GL . Trembesi fruit powder, used as a natural sweetener, also demonstrated a low GI (29) and low GL (7), making it a suitable option for people needing to manage blood sugar .
Factors Influencing the Glycemic Index of Fruits
The GI of fruits is influenced by their carbohydrate composition, especially the ratio of fructose to glucose and the amount of dietary fiber. A higher fructose content is associated with a lower GI, while the total carbohydrate-to-fiber ratio is a strong predictor of GI 56. Fiber slows down sugar absorption, reducing the glycemic response 59. However, other factors such as fruit texture, micronutrients, and individual physiological differences also play a role .
Fruit Juices and Glycemic Response
Fruit juices generally have a higher GI than whole fruits due to the removal of fiber during juicing. However, the GI of juices can still vary: tangerine orange juice had a low GI (34), while other juices like Veggie V9 orange carrot juice had a higher GI (70) . The fructose-to-glucose ratio in juices is inversely related to GI, meaning juices with more fructose tend to have a lower GI .
Recommendations for Fruit Consumption
Most fruits, especially those with low to moderate GI and low GL, are considered healthy and can be included in the diet of people with diabetes or those aiming to control blood sugar 234810. However, fruits with high GI or high GL, such as certain varieties of mango or pineapple, should be consumed in moderation, particularly by individuals with diabetes or pre-diabetes 38. Choosing fruits with higher fiber content and lower sugar content is beneficial for managing glycemic response 59.
Conclusion
The glycemic index of fruits varies significantly by type, region, and preparation method. Most fruits have a low to moderate GI and low GL, making them suitable for regular consumption as part of a balanced diet. Fiber content and the type of sugars present are key factors influencing the GI of fruits. For optimal blood sugar management, it is best to choose whole fruits with higher fiber and lower sugar content, and to consume high-GI fruits in moderation.
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