Understanding the Glycemic Index of Fruits

What is the Glycemic Index?

The glycemic index (GI) ranks foods based on how they affect blood sugar levels. Foods with a low GI (55 or less) are digested slowly, causing a gradual rise in blood sugar.

GI of Common Fruits

• Apples: 36
• Pears: 38
• Cherries: 22
• Oranges: 40
• Watermelon: 72
• Pineapple: 66

Why GI Matters

Low-GI fruits are better for blood sugar control and can help with weight management. High-GI fruits can be enjoyed in moderation, especially when paired with protein or fat.

Tips

• Choose a variety of low- and moderate-GI fruits.
• Eat whole fruits instead of juice.
• Combine fruits with nuts or yogurt for a balanced snack.

Understanding the GI of fruits can help you make informed choices for your health.