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    Glycemic Index and Glycemic Load: Fruit and fruit products


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 2:00 am Email this article
    Below is a table with the glycemic index and glycemic loads of fruits and fruit products.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

         

    Glycemic Index and Glycemic Load of Fruit and Fruit Products

     
    FRUIT AND FRUIT PRODUCTS
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
        388 Apples, raw
            Apple, NS (Denmark)
       28
    4
    120
    13
            Apple, braeburn (New Zealand)
     32 ± 4
    4
    120
    13
            Apple, NS (Canada)
       34
    5
    120
    16
            Apple, golden delicious (Canada)
     39 ± 3
    6
    120
    16
            Apple, NS (USA)
       40
    6
    120
    16
            Apple, NS (Italy)
       44
    6
    120
    13
            Average of 6 studies
     38 ± 2
    6
    120
    15
        389 Apple juice
            Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, Australia)
     39 ± 5
    10
    250 mL
    25
            Apple juice, unsweetened (USA)
       40
    12
    250 mL
    29
            Apple juice, unsweetened (Allens, Toronto, Canada)
       41
    12
    250 mL
    30
            Average of 3 studies
     40 ± 1
    11
    250 mL
    28
        390 Apple, dried (Australia)
     29 ± 5
    10
     60
    34
    Apricots
        391 Apricots, raw, NS (Italy)
       57
    5
    120
    9
        392 Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada)
       64
    12
    120
    19
        393 Apricots, dried
            Apricots, dried (Australia)
     30 ± 7
    8
     60
    27
            Apricots, dried (Wasco foods, Montreal, Canada)
       32
    10
     60
    30
            Average of 2 studies
     31 ± 1
    9
     60
    28
        394 Apricot fruit bar, puréed dried apricot filling in whole-meal pastry (Mother Earth, Auckland, New Zealand)
     50 ± 8
    17
     50
    34
        395 Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, Australia)
     55 ± 7
    7
     30
    13
        396 Apricot Fruity Bitz, vitamin and mineral enriched dried fruit snack (Blackmores Ltd, Balgowlah, Australia)
     42 ± 3
    5
     15
    12
        397 Banana, raw
            Banana (Canada)
       46
    12
    120
    25
            Banana (Italy)
       58
    13
    120
    23
            Banana (Canada)
       58
    15
    120
    25
            Banana (Canada)
     62 ± 9
    16
    120
    25
            Banana (South Africa)
     70 ± 5
    16
    120
    23
            Banana, ripe, all yellow (USA)
       51
    13
    120
    25
            Banana, underripe (Denmark)
       30
    6
    120
    21
            Banana, slightly underripe, yellow with green sections (USA)
       42
    11
    120
    25
            Banana, overripe, yellow flecked with brown (USA)
       48
    12
    120
    25
            Banana, overripe (Denmark)
       52
    11
    120
    20
            Average of 10 studies
     52 ± 4
    12
    120
    24
        398 Banana, processed fruit fingers, Heinz Kidz (H J Heinz, Malvern, Australia)
     61 ± 11
    12
     30
    20
        399 Breadfruit (Artocarpus altilis), raw (Australia)
       68
    18
    120
    27
        400 Cherries, raw, NS (Canada)
       22
    3
    120
    12
        401 Chico (Zapota zapotilla coville), raw (Philippines)
       40
    12
    120
    29
        402 Cranberry juice
            Cranberry juice cocktail (Ocean Spray, Australia)
     52 ± 3
    16
    250 mL
    31
            Cranberry juice cocktail (Ocean Spray Inc, USA)
     68 ± 3
    24
    250 mL
    35
            Cranberry juice drink (Ocean Spray; Gerber Ltd, Bridgewater, Somerset, UK)
     56 ± 4
    16
    250 mL
    29
        403 Custard apple, raw, flesh only (Australia)
     54 ± 2
    10
    120
    19
        404 Dates, dried (Australia)
    103 ± 21
    42
     60
    40
        405 Figs, dried, tenderized, Dessert Maid brand (Ernest Hall and Sons, Sydney, Australia)
     61 ± 6
    16
     60
    26
        406 Fruit Cocktail, canned (Delmonte Canadian Canners Ltd, Hamilton, Canada)
       55
    9
    120
    16
        407 Grapefruit, raw (Canada)
       25
    3
    120
    11
        408 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)
       48
    9
    250 mL
    20
        409 Grapes, raw
            Grapes, NS (Canada)
       43
    7
    120
    17
            Grapes, NS (Italy)
       49
    9
    120
    19
            Average of 2 studies
     46 ± 3
    8
    120
    18
            Grapes, black, Waltham Cross (Australia)
       59
    11
    120
    18
        410 Kiwi fruit, raw
            Kiwi fruit, Hayward (New Zealand)
     47 ± 4
    5
    120
    12
            Kiwi fruit (Australia)
     58 ± 7
    7
    120
    12
            Average of 2 studies
     53 ± 6
    6
    120
    12
        411 Lychee, canned in syrup and drained, Narcissus brand (China)
     79 ± 8
    16
    120
    20
        412 Mango, raw
            Mango (Mangifera indica) (Philippines)
       41
    8
    120
    20
            Mango (Mangifera indica) (Australia)
     51 ± 3
    8
    120
    15
            Mango, ripe (Mangifera indica) (India)
     60 ± 16
    9
    120
    15
            Average of 3 studies
     51 ± 5
    8
    120
    17
        413 Mango, low-fat frozen fruit dessert (Frutia; Weis Frozen Foods, Toowong, Australia)
     42 ± 3
    10
    100
    23
        414 Marmalade, orange (Australia)
     48 ± 9
    9
    30
    20
        415 Oranges, raw
            Oranges, NS (Denmark)
       31
    3
    120
    11
            Oranges, NS (South Africa)
     33 ± 6
    3
    120
    10
            Oranges, NS (Canada)
     40 ± 3
    4
    120
    11
            Oranges, NS (Italy)
       48
    5
    120
    11
            Oranges (Sunkist, Van Nuys, CA, USA)
       48
    5
    120
    11
            Oranges NS (Canada)
       51
    6
    120
    11
            Average of 6 studies
     42 ± 3
    5
    120
    11
        416 Orange juice
            Orange Juice (Canada)
     46 ± 6
    12
    250 mL
    26
            Orange juice, unsweetened, reconstituted concentrate, Quelch brand (Berri Ltd, Australia)
     53 ± 6
    9
    250 mL
    18
            Orange juice, reconstituted from frozen concentrate (USA)
     57 ± 6
    15
    250 mL
    26
            Average of 3 studies
     52 ± 3
    12
    250 mL
    23
        417 Paw paw and papaya, raw
            Paw paw (Carica papaya) (Australia)
     56 ± 6
    5
    120
    8
            Paw paw (papaya), ripe (India)
     60 ± 16
    17
    120
    29
            Papaya (Carica papaya) (Philippines)
       60
    9
    120
    15
            Average of 3 studies
     59 ± 1
    10
    120
    17
    Peaches
        418 Peach, raw
            Peach, raw (Canada)
       28
    4
    120
    13
            Peach, raw (Italy)
       56
    5
    120
    8
            Average of 2 studies
     42 ± 14
    5
    120
    11
        419 Peach, canned in natural juice
            Peach, canned in natural juice (Goulburn Valley, Ardmona Foods, Mooroopna, Australia)
     30 ± 4
    3
    120
    11
            Peach, canned in natural juice (SPC Ltd, Shepparton, Australia)
     45 ± 6
    5
    120
    11
            Average of 2 studies
     38 ± 8
    4
    120
    11
        420 Peach, canned in heavy syrup (Letona Foods, Hawthorn East, Australia)
     58 ± 11
    9
    120
    15
        421 Peach, canned in light syrup (Delmonte, Canadian Canners Ltd)
       52
    9
    120
    18
        422 Peach, canned in reduced-sugar syrup (SPC Lite; SPC Ltd, Australia)
     62 ± 9
    11
    120
    17
    Pears
        423 Pear, raw, NS (Canada)
       33
    4
    120
    13
        424 Pear, winter Nellis, raw (New Zealand)
     34 ± 4
    4
    120
    12
        425 Pear, Bartlett, raw (Canada)
       41
    3
    120
    8
        426 Pear, raw, NS (Italy)
       42
    4
    120
    11
            Average of 4 studies
     38 ± 2
    4
    120
    11
        427 Pear halves, canned in reduced-sugar syrup (SPC Lite; SPC Ltd, Australia)
     25 ± 6
    4
    120
    14
        428 Pear halves, canned in natural juice (SPC Ltd, Australia)
     43 ± 15
    5
    120
    13
        429 Pear, canned in pear juice, Bartlett (Delmonte Canadian Canners Ltd)
       44
    5
    120
    11
    Pineapple
        430 Pineapple (Ananas comosus), raw
            Pineapple, raw (Australia)
     66 ± 7
    6
    120
    10
            Pineapple, raw (Philippines)
       51
    8
    120
    16
            Average of 2 studies
     59 ± 8
    7
    120
    13
        431 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)
       46
    15
    250 mL
    34
    Plums
        432 Plum, raw, NS
            Plum, raw, NS (Canada)
       24
    3
    120
    14
            Plum, raw, NS (Italy)
       53
    6
    120
    11
            Average of 2 studies
     39 ± 15
    5
    120
    12
        433 Prunes, pitted (Sunsweet Growers Inc, Yuba City, CA, USA)
     29 ± 4
    10
     60
    33
        434 Raisins (Canada)
     64 ± 11
    28
     60
    44
        435 Rockmelon/Cantaloupe, raw (Australia)
     65 ± 9
    4
    120
    6
        436 Strawberries, fresh, raw (Australia)
     40 ± 7
    1
    120
    3
        437 Strawberry jam
     51 ± 10
    10
    30
    20
        438 Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby’s, Australia)
     90 ± 12
    23
     30
    26
        439 Sultanas
     56 ± 11
    25
     60
    45
        440 Tomato juice, no added sugar (Berri Ltd, Australia)
     38 ± 4
    4
    250 mL
    9
        441 Tropical Fruity Bitz, vitamin and mineral enriched dried fruit snack (Blackmores Ltd, Australia)
     41 ± 3
    5
     15
    11
        442 Vitari, wild berry, nondairy, frozen fruit dessert (Nestlé, Australia)
     59 ± 8
    12
    100
    21
        443 Watermelon, raw (Australia)
     72 ± 13
    4
    120
    6
        444 Wild Berry Fruity Bitz, vitamin- and
            mineral-enriched dried fruit snack (Blackmores Ltd, Australia)
     35 ± 4
    4
     15
    12

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