Fruit Salad (Excluding Citrus Fruits) with Salad Dressing or Mayonnaise

Glycemic Index and Nutritional Overview

Looking for a delicious fruit-based dish that won’t spike your blood sugar dramatically? A fruit salad with dressing might be a good option for your meal plan. Let’s dive into the glycemic profile and nutritional value of fruit salad (excluding citrus fruits) with salad dressing or mayonnaise.

Glycemic Profile

• Glycemic Index (GI): 48.8 – Medium GI
• Glycemic Load (GL): 5.9 – Low GL

With a glycemic index of 48.8, this fruit salad falls into the medium GI category (foods with GI between 45 and 69). However, its glycemic load of 5.9 is considered low (under 10), which means it won’t cause a significant blood sugar spike when consumed in the standard serving size.

Nutritional Information (per 100g serving)

• Calories: 247
• Protein: 1.78g
• Fat: 20.7g
• Carbohydrates: 13.6g
• Fiber: 1.5g
• Sugar: 9.93g
• Net Carbs: 12.1g

Health Implications and Dietary Considerations

This fruit salad preparation is relatively high in fat (20.7g per 100g serving) due to the addition of salad dressing or mayonnaise, which contributes significantly to its calorie content of 247 calories per serving. The fat content helps lower the overall glycemic impact by slowing the absorption of sugars into the bloodstream.

Despite containing fruits, this dish has a moderate sugar content (9.93g) and provides 1.5g of fiber, which is beneficial for digestion and helps moderately in reducing the glycemic impact.

Who Might Benefit from This Food

• Individuals following a moderate-carb diet who need a sweet option
• People looking for a dessert with a lower glycemic impact than traditional sweet treats
• Those who need additional calories in their diet but want to control blood sugar levels

Considerations for Special Diets

• Diabetes Management: The low glycemic load makes this a better choice than many desserts, but portion control is still important due to sugar content
• Weight Management: While nutritious, the high fat and calorie content means portions should be monitored
• Keto Diet: With 12.1g net carbs per 100g, this may be too high in carbs for strict keto diets
• Low-Fat Diets: The high fat content makes this less suitable for those limiting fat intake

Serving Suggestions and Pairings

To make this fruit salad even more blood sugar-friendly, consider:

• Using Greek yogurt instead of mayonnaise as a dressing
• Including lower GI fruits like berries, apples, and pears
• Adding nuts for protein and healthy fats that further reduce glycemic impact
• Serving smaller portions as a side dish rather than a main course

Perfect Meal Pairings

• With a protein-rich breakfast to create a balanced morning meal
• As a side dish with grilled lean protein for lunch or dinner
• As a light dessert following a meal with adequate protein and fiber

By understanding the glycemic profile of this fruit salad preparation, you can make informed decisions about including it in your diet while managing blood glucose levels effectively.