To answer this question first we have to understand what is Glycemic Index. Glycemic index (GI) is a scale from 1 to 100 that ranks carbohydrate-rich foods by how much they raise blood glucose levels when compared to a standard food. GI is a reflection of the rate carbohydrates are digested and absorbed as glucose following consumption.
High GI (Fast Acting): Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels. (70-100 = High-GI)
Medium GI: Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream. (56-69 = Medium-GI)
Low GI (Slow Acting): Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady. (0-55 = Low-GI)
Low GI meals make you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. If you are looking to either lose weight or maintain your existing weight, a low GI lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI foods may show benefits.
In term of long-term health, Low GI Diets are important in reducing the risk factors of developing Type 2 diabetes mellitus, heart disease and other degenerative diseases. However, if you’ve already been diagnosed with diabetes, low GI diets have been shown to improve both lipid and glucose levels, maintain more stable insulin levels and reduce insulin resistance, which is important in reducing the risk of long-term diabetes-related complications.
All fruit can fit into a healthy meal pattern. Some fruits can be better choices than others based on their GI and the rate in which they will raise blood glucose after consumed. Temperate fruits, such as apples (34), pears (38), oranges (42), peaches (28), plums (24), apricots (57), cherries (22) and grapefruit (25), have a lower glycemic index when compared to tropical fruits (e.g. pineapple (66), mango (60), rockmelon (70) and watermelon(72)). Portion size of a fruit will also impact blood sugar control. So if you are diabetics, you have to change to low GI fruits such as apple, grapefruit, kiwi fruit, orange, peach, pear, prune, strawberry, plum, and apricot.