Fruit Salad with Citrus Fruits and Dressing – A Glycemic Overview

Summer is here, and there’s nothing quite as refreshing as a vibrant fruit salad. Today we’re looking at a fruit salad including citrus fruits with salad dressing or mayonnaise, breaking down its glycemic impact and nutritional profile.

Glycemic Index and Load

This fruit salad combination has a Glycemic Index (GI) of 41.4, placing it in the low glycemic category. Foods with a GI below 55 are considered low glycemic, which means they cause a slower, more gradual rise in blood sugar levels.

Even more encouraging is the Glycemic Load (GL) of 4.64. Glycemic Load takes into account both the quality and quantity of carbohydrates, and anything below 10 is considered low. This makes this fruit salad a good option for those monitoring their blood sugar levels.

Nutritional Breakdown

Let’s examine the nutritional content per 100g serving:

• Calories: 240
• Protein: 1.87g
• Fat: 20.3g
• Carbohydrates: 13g
• Fiber: 1.8g
• Sugar: 9.46g
• Net Carbs: 11.2g

Understanding the Nutritional Profile

The relatively higher calorie and fat content in this fruit salad can be attributed to the dressing or mayonnaise component. Without the dressing, a plain fruit salad would be significantly lower in both calories and fat.

The moderate carbohydrate content (13g) paired with 1.8g of fiber results in 11.2g of net carbs. While not extremely low in carbs, when combined with the low glycemic index, this makes it a relatively blood-sugar friendly option when consumed in appropriate portions.

Making It Healthier

If you’re watching your calorie or fat intake, consider these modifications:

• Use a light or reduced-fat dressing/mayonnaise
• Replace the mayonnaise with Greek yogurt for added protein
• Add more fiber-rich fruits like berries to improve the fiber-to-sugar ratio
• Include a small handful of nuts for healthy fats and additional protein

Who Should Include This in Their Diet?

With its low glycemic index and load, this fruit salad can be suitable for:

• People with controlled diabetes (in moderation)
• Those following a low glycemic diet
• Anyone looking for a satisfying dessert alternative

However, the higher fat and calorie content means portion control is important, especially for those on a weight management plan.

Bottom Line

This fruit salad with dressing offers a delicious way to enjoy fruits with a relatively gentle impact on blood sugar levels. The addition of dressing increases its satiety value but also its calorie content, so mindful portioning is recommended for optimal health benefits.