Apricot, Raw: A Guide to Glycemic Index and Nutritional Benefits
Apricots are golden-orange fruits with a sweet-tart flavor that make for a delicious and nutritious snack. Whether enjoyed fresh or used in various recipes, understanding the glycemic impact and nutritional profile of raw apricots can help you make informed dietary choices.
Glycemic Information
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Raw apricots have a Glycemic Index (GI) of 57, which puts them in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic foods, meaning they cause a moderate rise in blood sugar levels compared to pure glucose.
The Glycemic Load (GL) of raw apricots is 5.19 per 100g serving. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a food, making it a more practical measure for meal planning. A GL under 10 is considered low, so apricots fall into the low GL category despite their medium GI.
Nutritional Profile of Raw Apricots (100g serving)
- Calories: 48
- Protein: 1.4g
- Fat: 0.39g
- Carbohydrates: 11.1g
- Fiber: 2g
- Sugar: 9.24g
- Net Carbs: 9.1g (carbohydrates minus fiber)
Health Benefits of Apricots
Raw apricots are not only low in calories but also rich in essential nutrients. Their relatively low glycemic load makes them a suitable choice for those monitoring their blood sugar levels.
The fiber content (2g per 100g) helps slow down the absorption of sugars into the bloodstream, which partially explains why, despite containing 9.24g of sugar, apricots have a moderate impact on blood glucose levels.
Who Should Include Apricots in Their Diet?
Due to their moderate GI but low GL, raw apricots can be included in various dietary plans:
- People with diabetes or insulin resistance (in moderation)
- Those following a low-calorie diet for weight management
- Individuals seeking to increase their fiber intake
- Anyone looking to enjoy natural sweetness with minimal glycemic impact
Tips for Consuming Apricots
- Pair with protein or healthy fats to further reduce the glycemic impact
- Include them as part of a balanced meal rather than consuming them alone
- Consider portion size – while the GL is low for 100g, consuming larger amounts will increase the glycemic impact
- Enjoy them raw for maximum nutritional benefits and lower glycemic response
Raw apricots provide a good balance of sweet flavor, nutritional value, and reasonable glycemic impact, making them a smart choice for health-conscious individuals looking to satisfy their sweet tooth naturally.