Each person’s daily diet should include fruits and vegetables. They nourish the body with useful substances, improve the immune system and help resist various viruses.
But, everything we eat affects our blood sugar levels. Something from the products raises it instantly, something acts gradually. This ability of foods is called the glycemic index. In this article, we’ll look at the glycemic index of the most popular fruits and vegetables.
We know that all foods are divided into 3 groups:
- with a high GI — 60-100,
- with an average — 40-59
- with low — 0-39.
If you are trying to lose weight, or are on a glycemic index diet, then the first group of foods will have to be avoided.
By eating foods from the low GI group, you will not only lose weight, but also prevent the development of complications of diabetes.
| Radish 15 | Salad 15 | Spinach 15 | Asparagus 15 | Carrots 35 — raw 85 — boiled | Dill 15 |
| Broccoli 10 | Capsicum 15 | Zucchini 15 | Olives 15 | Beets 30 — raw 65 — boiled | Pumpkin 75 |
| Eggplant 20 | Peas 15 | Tomatoes 10 | Garlic 30 | Potatoes 65 — in their jacket | Parsley 15 |
| Cauliflower 15 | Cucumbers 20 | Bow 10 | Corn 15 | 95 — fries, 80 — puree | White cabbage 15 |
The GI is influenced not only by the heat treatment of the product, but also by the degree of ripeness of the vegetable or fruit.
In less ripe fruits, the GI will be less. For example, in an unripe banana we will find a GI of 40, and in an overripe product — already 65. It is better to use undercooked vegetables — this way the GI will be less.
GI table of fruits and berries:
| Apricot 22 | Persimmon 55 | Garnet 35 | Oranges 35 | Raspberry 25 |
| Pineapple 65 | Mango 60 | Nectarine 37 | Mandarins 40 | Sea buckthorn 30 |
| Lemon 20 | Banana 65 | Grapes 55 | Apple 30 | Peaches 35 |
| Cherry 22 | Watermelon 70 | Gooseberry 40 | Cherry 25 | Strawberry 25 |
| Grapefruit 22 | Plum 35 | Lingonberry 20 | Strawberry 25 |
In addition to GI, there is another equally important indicator — glycemic load. I would say that it is even more important than the GI. Because it indicates how much sugar can rise and how long it will last.
And the lower the load, the faster the sugar will drop.
The load can be calculated using the formula: The amount of carbohydrates per 100 grams. We multiply the product by the GI of this product and divide by 100.
In conclusion, I want to say that preference should be given to fresh, unprocessed fruit. Don’t get hung up on one kind! Add variety to your diet! Pay attention to hypoglycemic stress. After all, vegetables or fruits with a low load will be relatively safe even with a high GI.