Along with vegetables, fruits are the most nutrient rich foods. The wider the variety of fruits we consume, the more health benefits we reap. Having said that, not all fruits are created equal in terms of their nutritional profile. Some fruits are also more sweeter than others. If (for any reason) you are avoiding fruits that are high in naturally occurring sugars you can use a measurement index called the "Glycemic Index" (GI).
According to the American Diabetes Association (ADA), "GI scores are rated as:
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."
Here are some of the low GI fruits which are also rich in many nutrients necessary for our health and recovery.
1. Strawberries:
1 cup of whole strawberries contains:
GI score: 41
12.5 grams carbohydrates
2.8 g fiber
50 calories
Strawberries contain high levels of antioxidants known as polyphenols. They also contain an antioxidant called ellagic acid which helps in reducing the risk of cardiovascular events. Strawberries are also a good source of manganese and potassium.
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2. Blackberries
1 cup of blackberries contains:
GI score: 25
15 grams carbs
8.0 grams fiber
60 calories
Blackberries are high vitamin C. Just one cup contains 30 mg of Vitamin C, which is 33% of the daily recommended value (DV). They are specially rich in manganese which plays an important role in bone health. 1 cup of blackberries contains 0.94 mg, or 40% of the DV.
3. Raspberries
1 cup of raspberries contains:
GI score: 32
14.6 grams carbs
8 grams fiber
58.4 calories
Raspberries contain potassium, which plays an important role in lowering high blood pressure. Raspberries also contain anthocyanins, that are natural pigments with high antioxidant levels which helps in lowering the risk of cardiovascular disease.
4. Peaches
1 medium peach contains:
GI score: 43
15 grams carbs
2.5 grams fiber
60 calories
Peaches are a good source of Vitamin E. Vitamin E is an antioxidant that boosts the body's immune system to help fight infection. One medium peach contains 1.1 mg of vitamin E, or 7.3% DV.
5. Nectarines
1 medium nectarine contains:
GI score: 35
15 grams carbs
2.5 grams fiber
60 calories.
Just like their cousins (peaches), Nectarines are packed with vitamins, minerals, antioxidants, and fiber. Among other benefits, they support iron absorption, boost weight loss, and enhance skin health as well as 1.6 mg of niacin (10% DV). Niacin helps the nervous system function properly and keeps the liver, skin, hair, and eyes healthy.
6. Apples
1 medium apple contains:
GI score: 38
24 grams carbs
4.5 grams fiber
96 calories
Apples are a rich source of polyphenols. They also contain ample prebiotics, which feed the good bacteria in your digestive system. In turn, this can improve your gut health and may help regulate mood and bowel movements.
7. Grapefruit
1 medium grapefruit contains:
GI score: 25
12.0 g carbs
1.5 g fiber
52.0 calories
Grapefruit is one of the lowest-calorie foods mainly because it contains a lot of water. It's high in vitamin C, with 90 mg (100% DV) per medium grapefruit. Vitamin C is an antioxidant that also helps the body's immune system work properly.
8. Plums
1 medium Plum contains:
GI score: 40
7.5 gram carbs
1 gram fiber
30 calories
Due to their dark color, plums are rich in anthocyanins, the same pigment found in raspberries. They also contain a compound called resveratrol (also found in dark grapes), which can fight inflammation.
9. Oranges
1 medium orange contains:
GI score: 43
11 gram carbs
3.5 gram fiber
44 calories
Just like other citrus fruits, oranges are also high in vitamin C. One medium orange can supply 63. mg (70% DV), and contains 24 micrograms of folate (6% DV). Folate is a mineral important in red blood cell formation, which is needed for supplying oxygen throughout the body.
10. Blueberries
1 cup of blueberries:
GI score: 50
22 g carbs
4.0 g fiber
88 calories
Like other berries, blueberries are rich in antioxidants, including 14.4 mg of vitamin C (16% DV) per 1 cup.
Bonus low GI Fruits:
Mango
1 cup mango pieces contains:
GI score: 51
25 grams carbs
3.0 grams fiber
100 calories
Mangoes are rich in beta carotene and vitamin C, with 60. mg (66. % DV) per 1 cup.
Cherries
1 cup cherries contain:
GI score: 41
19 gram carbs
2.5 gram fiber
96 calories
Cherries are high in potassium and packed with antioxidants. Cherries are great for inflammation and also help improve the sleep.
PS: If you are dealing with a specific health condition and are not sure what kind of diet (including fruits) are best for recovery, you can contact me through my email syed@holistichealth4life.com or book a consultation.
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