Reviewed by QualityHealth's Medical Advisory Board
A high-GI food raises blood sugar higher and more quickly than a low-GI food. The higher the spikes in blood sugar, the more insulin is produced. Over time, excess insulin production can lead to inflammation, weight gain, and a condition known as insulin resistance, which can progress to type II diabetes. However, the GI value of a food changes when it is eaten with other foods, and high GI foods normally have a lower value when eaten as part of a meal or snack that includes several different types of food.
From highest to lowest, here are GI values for 20 common fruits and fruit juices. Keep in mind that since there are often many varieties of a particular fruit, and fruit can take different forms-fresh, frozen, canned, dried, and juiced-each type will have a different GI value. For instance, GI values for bananas range from 30 to 62 and the GI for orange juice from 46 to 57, depending on the varieties of oranges used and whether the juice is fresh or reconstituted. All fruit is good for you, especially fresh, whole fruit, and it is wise to eat a wide variety. But since fruit is often eaten on its own, the range of values within this one food group may be significant if you are concerned about sugar in your diet.
|Fruit||Glycemic Index||Fruit||Glycemic Index|
|Cranberry Juice |
University of Wisconsin Extension: Glycemic Index
Harvard School of Public Health: The Nutrition Source: Carbohydrates
Jerry Sobieraj, MD, Boston Medical Center
Glycemic Index Foundation (searchable database)