Ten fruits that will stick to your ribs. Well, at least they won't spike your blood sugar. These beauties are low on the glycemic index. Why is that important? Because when you eat foods that cause a large and quick glycemic spike (read: sugar rush), you may feel an initial burst of energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger! Not so pretty, really.
1. Cherries
GI Score: 20
Cherries are high in potassium, and are packed with antioxidants,
which will give your immune system a boost. Because cherries have a short
growing season, it can be tough to get them fresh. However, canned tart
cherries, which have a GI score of 41, are a fine substitute, as long as they
are not packed in sugar.
2. Grapefruit
GI Score: 25
The mighty grapefruit packs in well over 100 percent of the
recommended daily intake of vitamin C. Something to watch out for: Grapefruit affects how a number of prescription
drugs work. Check with your doctor about eating grapefruit (or drinking
grapefruit juice) if you’re taking prescription medicines.
3. Dried Apricots
GI Score: 32
Apricots bruise easily, so you sometimes can’t
find the best fresh apricots. (They get shipped while they’re
still green to avoid bruising, but they don’t ripen well off
the tree.) Dried apricots are a great alternative when eaten in small amounts. Because
they are dried, the amount of carbohydrate they provide is higher than the
whole fruit. However, they have one-fourth of the daily copper requirement and
are high in vitamins A and E. Try them with pork dishes, salads, or grains like couscous.
4. Pears
GI Score: 38
Enjoy the rich, subtle sweetness of pears, whether fresh or
gently baked. They’re healthiest with the peel on, providing over 20 percent of
your recommended daily fiber intake.
5. Apples
GI Score: 39
There’s a reason why apples are America’s second favorite
fruit (after the banana,
of course). In addition to satisfying your need for crunch, one sweet-tart
apple with the peel on provides nearly 20 percent of your daily fiber needs.
6. Oranges
GI Score: 40
Oranges will boost your vitamin C. There is plenty of
healthy fiber in an orange, too. Substitute red blood oranges in this recipe for bright color and a new taste.
7. Plums
GI Score: 40
Plums bruise easily too, making them hard to get to market. You
can enjoy the nutritional benefit of plums in their dried state as prunes, but
be careful with portion size as dried fruits have the water removed and thus
have more carbohydrate. Fresh plums rank at 40 on the GI, while prunes rank at
29.
8. Strawberries
GI Score: 41
Fun fact: Strawberries are so high in fiber, eating them can get
rid of coffee stains on your teeth! There are many varieties of strawberry that
you can grow yourself in the warmer months. Enjoy them raw for a healthy
serving of vitamin C.
9. Peaches
GI Score: 42
The average peach contains just 68 calories, and is packed with
10 different vitamins, including A and C. They’re also a great addition to smoothies,
whether they’re mixed with blueberries
or mango!
10. Grapes
GI Score: 53
Grapes, as with all fruits where you eat a lot of the skin,
provide healthy fiber. Grapes are also a good source of vitamin B6, which
supports brain function and mood hormones.
Sources:
