Tip:
Fruits all' the way :
🍏🍎🍐🍊🍋🍉🍍
GLYCEMIC INDEX
🌺 GI or glycemic index is a number from 0 to 100 assigned to a food, with pure glucose being 100.
🍁It represents the relative rise in blood sugar two hours after consuming that food.
🌸 Most fruits
have a GI of below 55.
Low: 55 or below.
Moderate: 56 to 69.
High: 70 and above.
🌷The lower the GI score, the more slowly the rise in blood sugar, which can help the body better manage post-meal changes.
🌸 Most whole fruits have a low to moderate
🍁 Many fruits are packed with vitamins A and C, as well as fiber.
🥀 A more useful estimation of the food-blood sugar effect is the glycemic load (GL), which has more narrow categories of low, medium and high foods.
🌼 This calculation takes into account the GI, plus the grams of carbohydrates per serving of the food.
🍁 Though each person living with diabetes responds to or tolerates carbohydrate choices and amounts differently, GL better estimates the possible real-life impact when someone eats a particular food.
🌺 To calculate the GL yourself, use this equation: GL equals the GI, multiplied by the grams of carbohydrates, divided by 100.
Low: 0 to 10.
Moderate: 11 to 19.
High: 20 and above.
1. Cherries🍒 GI=20; GL=6
2. Grapefruit🍇GI=25; GL=3
3. Dried apricots GI=32; GL=9
4. Pears🍐GI=38; GL=4
5. Apples🍎 GI=39; GL=5
6. Oranges🍊GI=40; GL=5
7. Plums GI=40; GL=2 (GL=9 for prunes)
8. Strawberries🍓GI=41; GL=3
9. Peaches🍑 GI=42; GL=5
10. Grapes🍇 GI=53; GL=5.
