Blood sugar: 10 Fruits with low GI

When you suffer from diabetes or prediacy, it is advisable to limit blood sugar peaks and therefore food with a high glycemic index (IG). Fruits generally contain carbohydrates, but also fibers and the latter slow down the absorption of sugars, which can limit the impact on glycemic response and insulin peaks. This is why many fruits still have a low GI. Eating fruits also helps to have vitamin and minerals, antioxidant molecules, and other phytonutrients beneficial to health.

To select the fruits to be preferred, you must first know how to classify them according to their glycemic index or GI. The glycemic index is a value that gives an idea of ​​the speed at which the food will produce an elevation of blood sugar once ingested. The glycemic index (IG) makes it possible to compare the hyperglycemic power of portions of food which contains the same weight of carbohydrates. The GI is considered high above 70, moderate between 56 and 69 and bottom below 55. If you eat low IG foods, then this means that your blood sugar will increase slowly.

To know the IG of a food, you must refer to tables, like those that you will find in:

• The glycemic index table

• The IG guide

What difference between IG and glycemic load?

The glycemic load takes into account the portion of the food and the quantity of carbohydrates present. Thus the calculation of the glycemic load (CG) is as follows:
CG = (Ig x Quantity of carbohydrates in a portion of food (G))/100.
Below 10, a CG is considered low.

Most fruits have a low or moderate GI. Here are 10 fruits with an IG less than 55, which can find their place in a low IG diet.

1. The raspberry (IG: 26)

Raspberry is one of the least calorie fruits. It is also a good source of vitamin C and fiber (4.3 g/100 g), ideal for promoting a good intestinal transit. “With the strawberry, it is one of the fruit the least rich in carbohydrates (5.8 g/100 g), said Angélique Houlbert, And as its IG is low, you can consume a 125 g tray without risking fluctuating your blood sugar. “

A recipe idea with red fruits (raspberries, blueberries, blackcurrants …): vegetable verrines with red fruits

2. The grapefruit or Pomélo (IG: 26)

The grapefruit is a food with a particularly low GI, it has little fluctuating blood sugar, its carbohydrate content being rather low compared to other fruits. “Like all citrus fruits, it is rich in vitamin C and is also a source of vitamin B6 and B9, which help reduce fatigue”, signals Angélique Houlbert.

The grapefruit is consumed at the entrance or the end of the meal, for example in a fruit salad. It can also go into the composition of dishes. But we do not recommend the grapefruit juice which brings ten times more carbohydrates!

3. Cassis (IG: 28)

In addition to having a low GI, blackcurrant is an important source of vitamin C, antioxidant: 100 g of fruit bring 200 mg, three times more than orange! This is why blackcurrant has a high antioxidant capacity, with an ORAC index of 7957.

A recipe idea: Smoothie rich in vitamin C

4. Clementine (IG: 30)

The clementine has a carbohydrate content lower than that of other fruits and its IG is also lower, which allows it to consume it easily without disturbing blood sugar. “Two clementines (100 g of flesh) will have only low impact on blood sugar”, said Angélique Houlbert. It is also a source of vitamin C, which can help fight fatigue in winter. These remarks are also valid for mandarin.

5. Fresh fig (IG: 30)

Despite a low GI, the fig brings more carbohydrates than most fruits: 13.5 g per 100 g. Its fruits are eaten in fresh or dry form, but note that the IG of dry fig is higher (54) and that it contains 54.3 g of carbohydrates per 100 g. For these reasons, Angélique Houlbert advises to limit her consumption to only two dry figs, or to 4 or 5 fresh.

The fig has recognized antiparasitic properties (1). It contains ficine, a mixture of effective proteases against nematodes (2).

Ideal for snacks, it can also enter the composition of dishes (see recipe below).

A recipe with salmon, figs and lemon: salmon tartare with figs

6. The ripe pear (IG: 33)

“Its carbohydrate content is in the average of the fruit (11 g), but as its IG is quite low, it can be consumed without fear of disturbing blood sugar, based on a portion of a whole fruit “, said Angélique Houlbert.

Not ripe, its IG is lower (24), which reduces the impact on blood sugar. Pear is also a source of fiber. A fruit brings about 3 g; However, if you suffer from irritable intestine syndrome, be aware that pear contains fructose, as well as sorbitol, a fodmap (fermentable sugar). In excess and/or in case of sensitivity, these sugars can cause intestinal discomfort.

7. Plum (IG: 34)

The plums and prunes have a low GI (40 for prunes). The plums and prunes facilitate intestinal transit, due to the presence of fibers and sorbitol, which, partially absorbed, stimulates intestinal peristalism. For prunes, Angélique Houlbert advises to be limited to five fruits.

The plums are eaten as what, at the end of a meal, mixed with the morning muesli, or in pies and clafoutis, but with little sugar.

A recipe: plum-pomme compote

8. Strawberry (IG: 40)

The IG of the strawberry is low, but be careful not to consume it with sugar that would increase its glycemic load! It is also a good source of fiber, vitamin C and other antioxidant molecules.

A recipe: strawberry and chia desserts

9. The apple (IG: 44)

The apple has many health assets, summarized in the adage “One apple a day takes the doctor away forever”. Its benefits are notably linked to the presence of fibers and its many antioxidants, including quercetin. It also brings pectin, an effective soluble fiber for intestinal transit and to lower the IG of the meal.

However, like the pear, the apple contains more than 11 g of carbohydrates at 100 g. “Even if its IG is low, it should not exceed 2 small apples or 1 large apple so as not to influence blood sugar”, advises Angélique Houlbert.

A recipe idea: fennel salad, apple and orange

10. The cherry (IG: 46)

Because it contains 13 g of carbohydrates with 100 g, Angélique Houlbert recommends not to exceed twenty cherries (125 g), so that the impact is not too important on blood sugar. Like plum, it contains sorbitol which, associated with fibers, facilitates intestinal transit. The cherry is also rich in polyphenols, with antioxidant and anti-inflammatory properties.

What dried fruits have a low GI?

Many dried fruits also have a low GI, such as fig and prunes already mentioned above. They can be added or leafy nuts and seeds such as almonds, squash seeds, hazelnuts, Grenoble nuts … These oleaginous fruits also have other advantages: they bring proteins, good fats, fibers and promote a feeling of satiety.

What are the low IG foods?

Outside the fruits, here are low IG foods: meats, fish, eggs, non-sweet dairy products, fat, most vegetables …

To find out more: 100 IG lows at will