If you always check the carbohydrate level on food labels before making a purchase, there is another important criterion to consider: the glycemic index (GI). Discover with us what the glycemic index is and which high GI fruits to consume in moderation or avoid when you have diabetes.
WHAT IS THE GLYCEMIC INDEX?
The glycemic index, widely used in the field of nutrition, is a criterion that classifies foods based on their effect on blood sugar levels after consumption. The higher the index, the more the carbohydrates in the food are released into the bloodstream.
This index is measured on a scale of 0 to 100 and is independent of the carbohydrate content in the food.
Dates are fruits that have a very high glycemic index. The index varies from 70 when they are fresh to 100 when they are fully ripe. Although dates are beneficial and rich in fiber and antioxidants, it is advisable to consume them in moderation.
Due to their high carbohydrate content, dates can serve as a natural alternative to white sugar.
Watermelon, known for its sweet taste and refreshing nature, has a relatively high glycemic index of 75. It is recommended to consume watermelon in moderation and avoid it if you have diabetes.
Similar to watermelon, melon also has a high glycemic index with a value of 67, mainly because of its high water content and low fiber content. For individuals who need to monitor their blood sugar levels, it is recommended to consume melon in small quantities.
Pineapple, rich in sugar and water, has a relatively high glycemic index of 59 when eaten fresh. It is advisable to avoid consuming pineapple in juice or puree form as it further increases its glycemic index.
Black grapes are among the fruits that raise blood sugar levels, with a glycemic index close to the upper limit at 53. On the other hand, white grapes, being higher in fiber, have a lower GI of around 45. Raisins, a form of grapes, have a GI of 64.
Despite its impact on blood sugar, black grapes offer various health benefits, such as antioxidant effects and the prevention of cardiovascular diseases and high blood pressure. It is recommended to consume black grapes in moderate quantities.
Belonging to the family of red fruits, cherries have a high glycemic index of 63, whereas strawberries and raspberries have a GI of around 25. Therefore, caution should be exercised when consuming cherries, as they can be quite tempting and difficult to stop eating!
Bananas, a beloved fruit by many, have a high glycemic index of 65 when fully ripe. Individuals with diabetes or those who need to control their blood sugar levels are encouraged to consume bananas at the end of a meal or choose less ripe bananas as an alternative.