Fruit Salad (Excluding Citrus Fruits) with Whipped Cream

Fruit salad with whipped cream is a delightful dessert that combines the natural sweetness of various non-citrus fruits with the creamy richness of whipped cream. This classic combination not only satisfies sweet cravings but also provides nutritional benefits when consumed in moderation.

Glycemic Index and Glycemic Load

This fruit salad (excluding citrus fruits) with whipped cream has a Glycemic Index (GI) of 48.4, placing it in the low to medium GI range. Foods with a GI below 55 are generally considered low glycemic index foods, which means they cause a slower rise in blood glucose levels compared to high GI foods.

The Glycemic Load (GL) is 6.58 for a 100g serving, which is considered low. A GL under 10 indicates that the food will have a minimal impact on blood sugar levels, making this dessert a relatively better option for those monitoring their blood glucose response.

Nutritional Information (per 100g serving)

• Calories: 164
• Protein: 1.99g
• Fat: 10.6g
• Carbohydrate: 15.2g
• Fiber: 1.6g
• Sugar: 11.1g
• Net Carbs: 13.6g

Health Benefits and Considerations

This fruit salad offers several nutritional benefits due to the variety of fruits it contains, although the specific benefits will vary depending on which non-citrus fruits are included. Generally, you can expect:

• A good source of various vitamins and minerals from the fruits
• Some dietary fiber (1.6g per serving), which supports digestive health
• Antioxidants from the fresh fruits that help combat oxidative stress

However, it’s important to note that this dessert contains 10.6g of fat from the whipped cream, which contributes significantly to its calorie content. The sugar content (11.1g per 100g) is also worth considering for those on low-sugar diets.

Recommended for:

• People looking for a dessert option with a lower glycemic impact than typical sweets
• Those who want to incorporate more fruits into their diet in an enjoyable way
• Individuals following a moderate carbohydrate diet who have room for occasional treats

Not Recommended for:

• People on strict low-carb or ketogenic diets
• Those with dairy allergies or lactose intolerance (due to the whipped cream)
• Individuals trying to minimize added sugars in their diet

Serving Suggestions

To further improve the glycemic response of this dessert, consider the following modifications:

• Use fruits with lower glycemic indices such as berries, apples, or pears
• Opt for unsweetened whipped cream or a lighter version
• Add some chopped nuts for protein and healthy fats, which can help moderate the glycemic impact
• Enjoy as part of a balanced meal rather than on its own

Remember that portion size matters – the nutritional information and glycemic load are based on a 100g serving. Adjusting your portion accordingly can help maintain balanced blood sugar levels while still enjoying this treat.