Are bananas high on the glycemic index?

Which fruits are high glycemic?

High-Glycemic Foods

Sugar.

Flour.

Rice.

White potatoes.

Some fruits: bananas, grapes, cherries, watermelon.

Raisins.

Many breakfast cereals, including puffed rice and corn flakes.

Bread.

Peanuts Help Control Blood Sugar. Peanuts and peanut butter are both low GI and GL foods, due to their content of healthy oils, protein, and fiber that have a positive effect on blood sugar control.

Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more. Instead of using instant hot cereal packets, consider making a batch of whole or steel-cut oats for the week and keeping it in the refrigerator.

Cherries. GI score: 20. GL score: 6.

Grapefruit. GI score: 25. GL score: 3.

Dried apricots. GI score: 32. GL score: 9.

Pears. GI score: 38. GL score: 4.

Apples. GI score: 39. GL score: 5.

Oranges. GI score: 40. GL score: 5.

Plums. GI score: 40. GL score: 2 (GL score is 9 for prunes)

Strawberries. GI score: 41. GL score: 3.

Potatoes have a bad reputation, in part, because they have a high glycemic index (GI), meaning that their carbohydrates are quickly broken down into sugar, causing blood sugar and insulin levels to rise rapidly. And not all varieties have such a high GI.

Pineapple is considered a “medium” fruit on the glycemic index, so you should consume it in small portions. A serving of ¾ cup of fresh pineapple has a glycemic index score of 56. When using pineapple in meals, it’s best to pair it with foods that have a low or medium glycemic index score.

Other vegetables falling into the high and moderate GI brackets in at least some tests include:

Carrots.

Plantain (a fruit that’s used as a vegetable, like squash or tomatoes)

Sweet potatoes and yams.

Rutabaga.

Pumpkin.

Beets.

Sweet Corn.

The pros of adding oatmeal to your diabetes diet include: It can help regulate blood sugar, thanks to the high fiber and low glycemic index. It’s heart-healthy and can lower cholesterol. It may reduce the need for insulin injections.

According to the International GI Database, fully ripe bananas has a glycemic index of 51. This counts as a low glycemic index food, because its GI value is under 55. The maturity of your banana can have an effect on its GI rating.

A medium banana has 105 calories and 27 grams of carbohydrate. Or maybe bananas are maligned because they’re believed to have high glycemic index (GI), causing your blood sugar and insulin to spike quickly after eating one. False, again. Bananas are actually low on the GI scale, having a glycemic index value of 51.

Some examples of the GI rating of various carbohydrates include:

low GI (less than 55) – soy products, beans, fruit, milk, pasta, grainy bread, porridge and lentils.

medium GI (55 to 70) – orange juice, honey, basmati rice and wholemeal bread.

high GI (greater than 70) – potatoes, white bread and short-grain rice.

Pasta has a low glycemic index. Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact. The issue, of course, is the portion: Eating too much of any carbohydrate food will raise blood glucose.

Fruits And Vegetables With High GI

Bananas With A GI Of 51.

Pineapple With A GI Of 66.

Carrots With A GI Of 71.

Watermelon With A GI Of 72.

Parsnips With A GI Of 97.

Potatoes With A GI Range Of 87 to 111.

A GL of above 20 is considered high, the 11-19 range is considered average, and below 11 is low. Let’s look again at watermelon. It has a Glycemic Index of 72, which is relatively high. However, a typical serving size only has 5 grams of carbohydrate.

Apples have a GI of 38 (as shown in the table above), and a medium-size apple, weighing 138 grams, contains 16 grams of net carbohydrates and provides a Glycemic Load of 6. This is a low GL, and most would consider the apple to be a very appropriate snack.

Learn which fruits are lowest in sugar content so you can satisfy your sweet tooth without breaking the sugar bank.

Lemons (and limes) High in vitamin C, lemons and their lime green counterparts are fairly sour fruits.

Raspberries.

Strawberries.

Blackberries.

Kiwis.

Grapefruit.

Avocado.

Watermelon.

Use our low-glycemic vegetable list to start your journey to a healthier you:

Artichokes.

Artichoke hearts.

Asparagus.

Bamboo shoots.

Bean sprouts.

Broccoli.

Brussels sprouts.

Cauliflower.

White rice is implicated because of its high glycemic index (GI). High GI diets tend to spike blood sugar levels quickly and are associated with diabetes. However, “the glycemic index of brown rice is only about 10 to 20 percent less than white, so it digests relatively quickly, too.”

The same foods can have a very different GI and GL depending on how they are prepared. A boiled sweet potato has a low GI of 44 and a medium GL of 11. But if baked for 45 minutes, the same sweet potato has a GI of 94 and a GL of 42, both extremely high. Baking has essentially turned the sweet potato into candy.

Foods that are high on the glycemic index are associated with raising your blood sugar. Quinoa is on the low end, meaning it won’t cause a spike in blood sugar. Most grains don’t have all the amino acids needed to make a protein, but quinoa has enough to be considered a complete protein.

Foods with a low glycemic load of 10 or less:

Kidney, garbanzo, pinto, soy, and black beans.

Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon.

Cereals made with 100 percent bran.

Lentils.

Cashews and peanuts.

Whole-grain breads like barley, pumpernickel, and whole wheat.