5 lowest glycemic fruits caught me by surprise!
The 5 lowest glycemic fruits below surprised me, as I would have never considered them to be a low GI food. I always thought that the lower a foods glycemic index is, the less it affects your blood sugar and insulin levels.
Glycemic Index Verses Glycemic Load.
Well, did you know there is a difference between the glycemic index and the glycemic load of a food?
I sure didn’t!
I have always heard that a low glycemic food is good for you, and a high glycemic food is not. But that does not always hold true and sad to say, we miss out on a lot of fruits and veggies that are good for us.
How the Glycemic Load is Calculated.
It is true, that foods with a high glycemic index will increase your risk for diabetes and weight gain. But, what promotes “higher” insulin levels are foods with a high glycemic load.
The glycemic load is calculated by multiplying the glycemic index of a food by the amount of carbs in a 10 gram portion of that food.
Let’s take boiled beets for example.
Boiled beets have a GI of 64. But their GL is only 6.3.
Verses shredded wheat which has a GI of 69 but their GL is 57.0!
Here’s an article that really helped me understand and the comparison chart blows me away!
>>> Glycemic Index vs. Glycemic Load” of foods.
It’s always pays off to educate ourselves, because it enables us to walk in a greater level of freedom!
5 Lowest Glycemic Fruits
In the meantime, let’s look at the 5 lowest glycemic fruits and their glycemic load.
1/2 cup | glycemic Index (GI) | glycemic load (GL)
- Apricot, fresh (excellent source of vitamin A, potassium, & beta carotene) – 57 GI | 3 GL
- Grapefruit (high in vitamin C, A, fiber, & potassium) – 25 GI | 3 GL
- Lime (juice of 1 medium lime | great source vitamin C) – 1 (GL)
- Strawberry (excellent source of vitamin C & manganese) – 40 GI | 1.5 GL
- Lemon (juice of 1 medium lemon | great source vitamin C) – 3GL
Note: a GL over 20 is considered high, while 11 – 19 is average and under 11 is considered low.
So enjoy your fruits like my Pink Cool-Aid made from grapefruits! Recipe HERE. But, just be aware of those processed foods that have a low GI but a high GL.
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