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Low Glycemic Fruits High Glycemic Fruits Chart to help you to avoid high glycemic fruits that cause belly fat.
Whenever you eat foods that provokes a substantial insulin release from your pancreas, your body is signaled to build either fat,  muscle or both.
Wild swings in insulin also tend to provoke increased hunger, which is not good if you are trying to control intake and by extension, body weight. In the 1980’s, David Jenkins from The University of Toronto, was the first to quantify how quickly food is digested and raises blood sugar. The creation of the glycemic index was a quantum leap forward in highlighting how seemingly similar foods can have wildly different biochemical properties in our bodies. Unfortunately, subsequent research has shown us that are several major problems with basing food choices solely off the glycemic index. Additionally, the method of food preparation and cooking can change the GI of a particular food. However, the biggest shortcoming of the GI is that it does not account for typical serving sizes. To address this shortcoming, later research suggested the concept of glycemic load (GL), which is just a function of the GI of a particular food x typical serving size.
It turns out that although glycemic load is highly correlated to insulin release, there are several low glycemic foods that can cause remarkably high insulin surges.
As you can see, most foods that are high GI foods also rank quite highly on the insulin index, but a couple of foods stand out for disproportionate insulin release: milk products, beef, fish. Even though carbohydrates are the major macronutrient from an insulin perspective, certain amino acids are capable of provoking an insulin surge as well. By contrast, an insulin surge provoked by excess sugars will pull carbohydrates into the muscle. Furthermore, unlike carbohydrates, purely protein foods not only result in increased insulin, but also cause your body to secrete glucagon.
In fact, the same researchers who developed the insulin index (Sue Holt and colleagues out of The University of Sydney), also did some work on a satiety index. In my opinion, discovering what foods work best to nullify hunger is way more important in terms of real-world results than figuring out which foods cause the biggest boost in either blood sugar or insulin. As you can see, even high glycemic foods like oatmeal and unprocessed potato do a great job of killing people’s hunger. This is why I recommend oatmeal (and things like quinoa), potatoes and sweet potatoes be the starchy carbohydrates of choice for anyone serious about their health and body composition. Not only do they contain less junk than breads, pastries and cereals, but they do a far better job helping control your hunger. A healthy diet should almost always include some fruit, and this is particularly true if you’re suffering from adrenal fatigue. The Glycemic Index of a food is a numerical unit describing how far eating a food will raise one’s blood sugar level; effectively, it represents how ‘sugary’ the food is. The main problem with the Glycemic Index is that it does not factor in typical portion sizes. In 1997, researchers at Harvard University introduced the concept of Glycemic Load with the aim of solving this problem. Watermelons are an unusual case, insofar as they have a high Glycemic Index (above 70 is considered high), yet have a low Glycemic Load (below 11 is low). Here are two tables containing the Glycemic Load of various fruits, taken mostly from the American Journal of Clinical Nutrition in 2002 (full version here) and the American Diabetes Association in 2008 (full version here). Bear in mind that a high GI and GL does not necessarily mean that fruits are unhealthy and should be avoided. Get StartedDo you find yourself constantly fatigued, and struggling to get out of bed in the mornings? Honey contains various minerals and nutrients that you won’t find in regular sugar, and it also helps with digestion.
It really depends on the rest of your diet, but you certainly should aim to keep you overall sugar intake (including natural sugars) within a reasonable range. In the table above, could you please also include the typical serving size considered for each fruit mentioned? Hi Neal, the standardized measurements are used to help us compare the glycemic load of different fruits. You have a picture of blueberries in this article but you don’t show the glycemic load of blueberries. Hi Sandra, he can still get plenty of calories from healthy fats like coconut, avocado etc. Hi Pat, as far as I can find, pomegranates haven’t actually been tested for GI or GL yet. Dee, I realize that I am late coming to the party and your extra weight may already be a thing of the past, but if you are still struggling to lose that extra weight, please allow me to recommend the book The Leptin Diet by Byron Richards. If I eat one cup of blueberries, one cup of water melon, one cup of pineapple, one cup of strawberries a day, does that add up all the GI and the GL for each of these fruits? A glycemic index diet involves using a specific rating system predicting how fast carbohydrates will increase a person’s blood sugar levels following consumption. Carbohydrates that feature low on the glycemic index will cause your blood sugar levels to raise at a slower rate, leading to you feeling fuller for longer.
According to the Mayo Clinic, this is the main reason why a low glycemic index diet helps to control your appetite and thus, can help you manage a healthy weight. If you take the time to compile a list of low glycemic foods, as well as make note of your favorite low glycemic recipes, you will only need to make a few simple lifestyle changes. If refined cereals, white bread and bagels are an integral part of your diet, you will need to replace these with low glycemic index diet alternatives. Anything that ranks at 70 or above is considered high, whereas foods below 55 are considered low. White bread and rolls, puffed wheat and chocolate-covered cereals are among the worse offenders, as they rate well above 70 on the glycemic index chart.
You should therefore consider replacing these with items that register below 55 such as, porridge oats, bran cereal, wholegrain bread and rolled oats. Beans are high in iron and protein, and therefore make a healthy addition to your low glycemic index diet. It doesn’t matter what type of beans you prefer, as all of them register at less than 55 on the index. As well as making a tasty ingredient in your low glycemic recipes, beans are also a great source of soluble fiber. This means that they help lower blood cholesterol too, says the American Heart Association.
Broccoli, mushrooms, bell pepper, apples, citrus fruits, plums, spinach and cauliflower are just a selection of the fruit and vegetables you should stock up on if you are planning on following a low glycemic index diet. As well as registering low on the glycemic index, these fruits and vegetables are an unrivalled natural source of countless minerals and vitamins.
Best of all, fruit and vegetables make ideal snacks, meaning you can keep your blood sugar stable throughout the day without ruining your appetite or increasing your daily calorie count significantly. White potatoes register high on the glycemic index chart and therefore, when possible, you should opt for sweet potato or yams as an alternative.

It doesn’t matter how good you are at sticking to your diet at home, if you are going to throw it all out of the window when you eat out. Sticking to a low glycemic index diet requires consistency, meaning you should avoid the same foods when eating out, as when you eat at home – especially if you eat at restaurants frequently. To make life easier for yourself, you can take a list of low glycemic foods out with you – this will help you choose an appropriate dish for your diet. This book gives you a comprehensive list of where a multitude of food sit on the glycemic index. This handy book is updated every year and contains tips on how to stay honest to your low glycemic index diet while eating away from home. The book also contains popular low glycemic recipes, making choosing a relevant dish in a restaurant much easier for you.
Too often people make the mistake of concentrating on the food when on a glycemic index diet.
This is despite the fact that many beverages can contain ingredients that register high on the index. Natural, sugar-free fruit juices, in particular orange, apple, carrot and grapefruit, all register under the golden 55 on the glycemic index. Remember, if you are trying to lose weight, you will need to watch how many calories are in the food you choose to eat, as well as where it registers on the glycemic index. For example, some chocolate bars and chocolate milk have a low glycemic index count but are full of empty calories.
When it comes to some of your favorite snacks, it is safe to assume that many of them will probably be off limits on the low glycemic index diet. Other snacks that you may think are in the lower numbers of the glycemic index are saltines, vanilla wafers and doughnuts – all of which register between 78 and 81 on the glycemic index. The American Heart Association recommends erring on the side of caution when it comes to food that you are unsure of.
If you have no idea where it rates on the glycemic index, it is better to leave it out of your low glycemic index diet and opt for something you know is definitely more suitable.
If, like most people, you like to eat a varied diet, you will need to keep the food you eat on your low glycemic index diet varied and interesting. When sorting out your favorite low glycemic recipes, it is important you find ones that fit into everyday living. For example, over-the-top dishes are fine for a treat or a special meal but you really need to find recipes that will make easy breakfast, dinner and teas, with the choice of a snack or two depending on how hungry you are. Rather than using white or whole-wheat flour for your quiche, try grinding up oatmeal in a food processor instead. You can choose whatever flavor quiche you want, as long as you aware of the glycemic index count of the ingredients. One of the tastiest low glycemic recipes for quiche involves using low-fat cheese, scallions, sweet potato and basil. All of these ingredients combined make a tasty dish, that won’t ruin your low glycemic diet. If you are partial to the odd spicy takeaway, such as curry, kebab or fried Mexican chicken, you will be pleased to know that you can make your own alternative at home, saving you money, calories and glycemic index diet points!
Saute a little garlic with some chicken pieces in some oil in a pan before adding chopped tomatoes, parsley and Cajun spice – to your own taste. As this cooks off, make some thin Vermicelli pasta and add it to the pan ensuring the pasta is evenly covered. In 15 minutes you have a tasty dish with a spicy kick that will complement your low glycemic index diet nicely. Because it is fresh it will taste 100 times better than any takeaway you may have had in the past.
Eating a snack in between lunch and your evening meal will ensure your sugar level is kept at a stable level. This will prevent a sugar crash, which will result in you feeling hungry and looking to pig out on whatever you can get your hands on, says the Mayo Clinic. Easy to prepare snacks that are tasty too and can be lifesavers to those who may get peckish on their low glycemic index diet. Simply cover two lettuce leaves with a thin layer of low-fat cream cheese, a slice of lean ham and a couple of pieces of bell pepper and then roll up.
This snack literally takes minutes to prepare and will fill you up nicely until your evening meal. Easy low glycemic recipes also include homemade chicken soup and shrimp salad – both can be made beforehand and both register low on the glycemic index as well as on calories.
According to the Mayo Clinic, only two in five people who lose weight following a low glycemic index diet will manage to keep the weight off over a period of longer than six months. Unfortunately, many people view the low glycemic index diet as a temporary lifestyle change, usually switching back to their former eating habits once the weight has been lost. If you are looking to lose weight and then maintain that weight loss effectively, it is important that the low glycemic index diet you follow becomes a way of life. As well as making a list of your favorite low glycemic foods, it may also pay off to make a list of the foods that rate highly on the index. This will help you, especially in the early days, spot at-a-glance whether you can add something to your diet menu or not. Dates are one of the worse fruits to have while on a low glycemic index diet, as they register an unbelievable 103 on the glycemic index.
Fortunately, the already-mentioned white potatoes are the only real vegetables you should be looking to avoid, as these do sit well up on the index.
If you are serious about following a low glycemic index diet, it is important you check the labels on the foods you buy for your low glycemic recipes.
The exact glycemic index rating is gained through a thoroughly scientific experimentation, which you won’t be able to complete every time you do a shop.
You will need to find the total carbohydrates section on the food label, this is usually situated alongside the cholesterol, sodium and sugar counts. Underneath the total carbohydrates you will find sugar carbohydrates and it is these two figures you will need to divide to achieve the glycemic index rating.
Thankfully, thanks to the raising popularity of the low glycemic index diet, such as the South Beach diet, most manufacturers have made it easier for people to spot the index rating – usually displayed in a green box on the front or back of the food packaging. Of course, if you cannot find the glycemic index rating on certain foods and you don’t feel capable of working it our correctly, having a list of low glycemic foods on you when you go shopping will be a real help. If you plan on trying new low glycemic index recipes, you can always use the Internet to check the exact index rating and ensure it is suitable for your low glycemic index diet before you go shopping. As I pointed out in that post, among insulin’s many roles is that it serves as a pro-storage hormone that promotes the formation of new tissue. Obviously, the more structured resistance training you follow and the better you time your insulin spikes, the better able you are to use insulin’s mass building effects for muscle growth and not fat. I think it goes without saying that teaching people how to avoid crazy swings in insulin is a good thing.
In fact, the GI was such a popular and powerful idea that it spawned an entire series of diet books and programs, books that still can be found in bookstores today. One of the major problems is that the glycemic index was derived studying foods in isolation.

You see, in order to standardize the measure, the glycemic index is based on a representative serving size of 50 grams of the food in question. For anyone wanting to avoid insulin surges and control body fat it’s case closed, right? These foods may or may not need to be avoided by insulin resistant individuals who are trying control body fat.
Well milk and most milk products contain a lot of sugar, so it makes sense why their insulin index would be higher and be contraindicated for insulin resistant individuals; but beef and fish? Following a large protein meal when circulating leucine would be high, insulin is released to help pull amino acids from the blood into the muscle, stimulating new muscle growth. But when muscle glycogen levels are full, the excess sugar must be converted into body fat. Satiety, for those of you unfamiliar with the term, is a term used indicate how well a food satisfies a person’s hunger.
Note, this still doesn’t give you carte blanche to eat oatmeal all day long, but opting for a filling, nutritious carbohydrate when your meal plan calls for carbs is just the smart choice in my books. We don’t actually take a piece of fruit, examine it in the lab, and quantify the grams of sugar in each portion. We simply take the food’s Glycemic Index, divide it by 100, and multiply it by the grams of carbohydrate (excluding fiber) in a typical serving size.
Remember that a GL of more than 20 is considered high, a GL of 11-19 is considered average, and a GL of below 11 is considered low. You can also try some sweeteners like stevia, erythritol or xylitol, which are frequently used by diabetics looking to control their blood sugars. At least please provide the typical serving size considered for Watermelon, Musk Melon, Apple and Banana. Fawne, which scale do you suggest a Cancer patient, dreading to consume sugars in order to avoid feeding Cancer, should use; GI or GL, please?
GL is usually thought to represent the way we eat more accurately, since it accounts for portion size. I am concern about his nutritional needs from fruits and carbohydrates he is very thin and continues to loose weight. This might be a question that you’ve been asked more than once but can you explain glycemic load and index that’s understandable to a person just getting started? Very simply, the Glycemic Index measures how much a particular food will raise your blood sugar. Berries are usually my go-to dessert or sweet snack on a low carb diet, but it would be nice to see how they stack up against the other fruits. You might want to consider updating though, because even though your resource is in 2012, it is quoting research from 2002. I have changed a few of the entries to reflect the updated numbers, and I have also included link back to the American Diabetes Association study that you mention.
Not only is it tasty and filling, the ingredients of your favorite recipe can easily be switched out to make the dish more fitting for your low glycemic index diet.
You can even prepare some to take to work with you or pre-prepare so you have a nice snack waiting for you when you get home.
And the parsnip registers even higher if it is mashed, so it is best to keep it out of your low glycemic index diet altogether. Therefore, you have to rely on the ballpark figure that manufacturers print on food labels to give you a rough idea of the glycemic index rating. Sadly, the common eating pattern in North America is to eat insulin producing foods without much foresight, which is part of the reason we battle the bulge. As a result, although high protein foods can cause a significant insulin release, they rarely have the same blood sugar crashing, hunger-inducing properties that high carbohydrate foods do.
Most nutritionists will recommend sticking to the fruits with lower sugar content where possible, and this makes a lot of sense as part of a balanced diet. What actually happens is that we measure the effect that that fruit has on our blood sugar levels. A food which has a high GI will cause a large increase in blood sugar, while a food with a lower GI will not have much impact at all.
A GL of above 20 is considered high, the 11-19 range is considered average, and below 11 is low. I have created a table showing the fruits in alphabetical order, and one showing them ordered by Glycemic Load. They contain lots of antioxidants and vitamins, and the sugar they contain is paired with lots of fiber so is less likely to spike your blood sugar.
If you’re trying to avoid sugars, I would look at both measures and keep an eye on your portion size too. The Glycemic Load adjusts that by allowing for typical portion sizes, so it is more representative of how we actually eat. You might want to also include some non-berry fruits like apricot, pear and nectarine, which are also quite low in natural sugars. That’s pretty good, so its unlikely to spike your blood sugar too high if you eat a reasonable portion.
He pointed out that if you freeze, then toast, white bread you can dramatically lower its GI. But how do we measure the sugars in a particular fruit, and which fruits have the lowest amounts? As a rough basis, mid-50s to mid-60s in a food’s GI is considered average, while 70 and above is considered high. For example, to obtain 50 grams of carbohydrates you would need either 2.8 ounces of a Snickers bar or 35 ounces of pumpkin. It has a high GI, as the carbohydrate will increase blood sugar levels rapidly, but it contains a relatively small amount of the carbohydrate, meaning that it has a low glycemic load.
You might want to consider eating foods like low sugar fruits and foods like sweet potato, while pursuing other therapies like probiotics too. I recently found out I have elevated blood sugar, which is weird to me because I used to be borderline hypoglycemic. For example, I often add some apple juice or pineapple juice to my green smoothies for added sweetness. First I’ll explain how these measures work, and at the end of article I have included two tables with the numbers for various fruits.
Foods with a GI of less than 55 are considered to have a low glycemic index, and thus will have smaller impact on blood sugar levels.
Would I be better off using just water and real fruit and adding a bit of stevia for sweetness instead? My sugar is not considered dangerously high now, but in the past I was warned that it could change to the opposite, and here we are!

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