Raw Figs: Nutritional Profile and Glycemic Impact

Raw figs are sweet, succulent fruits with a unique texture and taste profile. They’re enjoyed worldwide both fresh and dried, but today we’re focusing on the nutritional benefits and glycemic impact of raw figs.

Glycemic Index and Glycemic Load

Raw figs have a Glycemic Index (GI) of 61, 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.

However, when considering their impact on blood glucose, the Glycemic Load (GL) gives us a more complete picture. Raw figs have a Glycemic Load of 9.94 per 100g serving. A GL under 10 is considered low, making raw figs a relatively reasonable choice for those monitoring their blood sugar levels, despite their medium GI value.

Nutritional Breakdown (per 100g)

• Calories: 74
• Protein: 0.75g
• Fat: 0.3g
• Carbohydrates: 19.2g
• Fiber: 2.9g
• Sugar: 16.3g
• Net Carbs: 16.3g

What Makes Raw Figs Special?

Raw figs are notably low in calories while offering a natural sweetness that can satisfy sugar cravings. With just 74 calories per 100g serving, they provide a good amount of dietary fiber (2.9g), which supports digestive health and helps create a feeling of fullness.

The low fat content (0.3g) makes figs a heart-healthy choice, and although they’re not high in protein, they do contain small amounts (0.75g) that contribute to your daily intake.

Managing Blood Sugar with Figs

For those monitoring their blood glucose levels, it’s worth noting that while raw figs have a medium GI value, their low glycemic load makes them a reasonable choice when consumed in appropriate portions. The fiber content in figs can also help slow the absorption of sugars, potentially reducing blood glucose spikes.

How to Enjoy Raw Figs

• Pair with protein sources like yogurt or cheese to balance their glycemic impact
• Add to salads for a sweet contrast to savory ingredients
• Enjoy as a simple snack, but be mindful of portion sizes
• Use as a natural sweetener in smoothies
• Combine with nuts for a more balanced snack with healthy fats and protein

Conclusion

Raw figs offer a delicious natural sweetness with moderate glycemic impact when consumed in appropriate portions. Their nutrient profile makes them a healthier alternative to processed sweets, though those with diabetes or insulin sensitivity should include them as part of a balanced meal plan and account for their carbohydrate content.