The Glycaemic Index is a measure of the effects of carbohydrates within a certain food product on your blood sugar levels and many people find following a Low GI diet beneficial to their health and weight loss – you can see more on a low GI diet here.
For example, foods with carbohydrates that are digested quickly and easily by your body and that release glucose into the bloodstream quickly tend to have a high GI, whilst foods with carbohydrates that are digested slowly and that release glucose into the bloodstream gradually tend to have a low GI.
Foods that are low on the glycaemic index will not cause blood sugar fluctuations, which can reduce your risk of developing insulin resistance. Many diets are based on eating foods that are low on the glycaemic index, as these foods also tend to be high in fibre, which will keep you fuller for longer.
Any food with a score of less than 55 (out of 100) is considered to be a low-GI food, but keep in mind that all values mentioned below are of fresh fruits, not tinned, juiced or sweetened. We’ve compiled a list of the fruits with the lowest GI which are ideal for adding into your Healthy Mummy Smoothies – just take a look below.
1. Cherries – Cherries are the lowest GI fruit of all with a score of just 22. They are also high in fibre and they contain protein, which means that a portion of cherries is the perfect afternoon snack as they will keep you full without raising your blood sugar.
2. Grapefruit – Most citrus fruits are low on the glycaemic index and grapefruit is the lowest of all, with a score of 25 – another reason why grapefruit makes an excellent breakfast!
3. Apples – Apples are also fairly low on the GI, with a score of 38. They are naturally high in fibre and low in sugar, making them a great snacking choice.
4. Pears – Pears are just as good for you as apples – they also have a score of 38, and are also high in fibre and low in sugar.
5. Plums – Plums are a great fruit as you can serve them in so many different ways – and the bonus is, they are low on the glycaemic index with a score of 39.
6. Peaches – Peaches are fairly sweet, so it may be surprising that they are fairly low on the glycaemic index – with a score of 42, a snack of a few peaches will ward off hunger pangs without causing a blood sugar spike.
7. Oranges – Oranges are fairly low on the GI, with a score of 44. However, it is only oranges that have a score of 44 – clementines and tangerines have a higher GI score as they are sweeter.
8. Grapes – Because grapes are naturally sweet, you might be surprised to find out that they are considered to be a low GI food with a score of 49.
9. Kiwi Fruit – Kiwi fruit is one of my favourite fruits as it is sweet and very flavourful – and it still makes the cut as a low GI fruit, with a score of 53.
10. Banana – Bananas are the ultimate in fast food – they are healthy, full of fibre and other vitamins and they are still considered a low GI fruit, with a score of 54.
Written by Belinda Strathan Adv. Dip. Nut. Medicine and Independant Dietician