Physical fitness is defined as the ability of individuals to carry out their daily activities without undue fatigue. These activities may include sports, studies, office work, and exercise.
Physical fitness is not just about being fit from the outside but it is also an inner concept. Your mind, body, and soul should feel healthy and enthusiastic for the whole day, which solely depends on your metabolic and mental fitness.
If you are health-conscious and particular about things to eat and avoid, then you might very well know about the term Glycemic Index (GI). It is a rating system for food that comprise carbohydrates. GI shows how quickly every food we consume affects the blood sugar level of our body. Therefore, if you have diabetes, there are some high-glycemic fruits to avoid.
Before we go ahead and know the insights on high GI fruits vs low GI fruits, let us first understand what they mean.
Overview- High GI Fruits vs Low GI Fruits?
1. High GI Fruits
Foods with high GI can cause blood sugar spikes in diabetic people, which can adversely affect their health. This happens because carbohydrates food is broken down quickly by your body, which causes a rise in blood sugar levels. A GI score of 70 and more is a bit of a red signal, especially for diabetic people. Thus, people with diabetes should avoid or eat less quantity of glycemic fruits.
Eating these foods can cause blood sugar levels to rise, triggering the pancreas to release more insulin and then quickly fall. Remember that all foods with a high GI are not necessarily unhealthy. For example, watermelon has a high GI, but it’s healthy. The high GI the food contains, the faster the carbohydrates are digested.
watermelon-high-GI-food-vitaminC-Magnesium
2. Low GI Fruits
The lower GI the food has, the lesser will be the impact on the blood sugar level. The best part about these foods is that they increase the blood sugar level and fall slowly, which helps you feel fuller for a longer period. Its benefit is that you will not crave food quickly, and it helps control your appetite. The food items with a GI score of 55 or less contain good carbohydrates.
But you need to keep in mind not all food with low GI are healthy. For example, chocolate shake has a low GI but is not healthy.
Which is Better: High GI Fruits vs Low GI Fruits?
Here is the difference between the two so that you can choose which one is better for you-
a) Nutrient Profile –
High GI Fruits
High-GI fruits have a GI ranging between 70 and above. Fruit like watermelon has a high GI index, but it is a rich source of water, and Vitamin C. Eating high GI fruits in small quantities won’t increase your blood sugar levels.
These fruits are best for athletic enduranceas they replace carbohydrates used after physical exercise and limit the volume of food in the gut, making their athletic performance better.
Glycemic Index: 70 and above
Glycemic Load score: Varies with fruit.
Low GI Fruits
Low GI fruits have a GI ranging between 1 and 55. Various fruits are low in GI and rich in nutrients like calcium, proteins, good fats, vitamins, etc. Even if you eat these fruits in high quantities, there will be a slight increase in blood sugar levels. (Not too much, but you can eat them more than high-GI fruits).
Low GI Fruits are considered the best for metabolic health as they have the ideal blood sugar level, HDL cholesterol, and blood pressure.
Glycemic Index- Between 1 and 55
Glycemic Load score – Varies with fruits.
b) Mechanism of Action
High GI Fruits
High-GI fruits are rich in carbohydrates and may lead to a sudden rise in sugar levels, but they are also rich in minerals, vitamins, and antioxidants. They are good to eat in small quantities after some breaks. Thus, it helps prevent getting diabetes. The GI of fruits increases as they ripen more and more.
Watermelon has a glycemic index of 76 and its glycemic load is 5. Here are a few fruits with a high GI level-
| Fruits | GI Score |
| Mango | 60 |
| Banana, ripe | 62 |
| Dried Cranberries | 64 |
| Pineapple | 66 |
| Raisins | 66 |
| Watermelon | 76 |
Low GI Fruits
Low-GI fruits are suitable for everyone and can be eaten without any worry. They are not just rich in other nutrients, vitamins, and antioxidants but also help you to stay healthy without stressing over an increase in sugar levels. A few fruits which are low in GI are as follows-
| Fruits | GI score |
| Grapes | 53 |
| Peaches | 42 |
| Strawberries | 41 |
| Plums | 40 |
| Dried apricots | 32 |
| Grapefruit | 25 |
strawberry-low-GI-food-good-for-diabetics
Bottom Line
You must have got the answer on which fruit is better: High GI fruits vs Low GI Fruits. From the above details, we can infer that both fruits are good for health if taken in the right quantities. It is recommended to check the GI score of the food as it will help maintain your blood sugar level plus also aids in losing weight.
But, nutritionists say that you should not consume food by just looking at the GI score. As per them, you should also consider other factors, such as protein, fat, minerals, vitamins, etc., to keep your health intact.
FAQs
1. What is the Glycemic load score of watermelon?
The glycemic load of watermelon is 10. This means even after having a high GI; it won’t increase your blood sugar level incredibly.
2. What are the best glucose biomarkers for high blood glucose levels?
Low GI foods create a relatively slow, lower rise in blood sugar levels. On the contrary, high GI foods create a quick and higher rise in blood sugar levels.
3. Is it good to eat fruits with high GI?
Yes, you can eat fruits with a high GI, but in limited quantities, to prevent yourself from increasing your weight.
4. Do apples have low GI?
Yes, apples have a low GI index of 36.
5. What is the GI of strawberries?
GI of strawberries is 43.
