Understanding the Glycemic Impact of Fruit Salad
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Fruit salad (fresh or raw, excluding citrus fruits, with no dressing) is a refreshing option for those monitoring their blood sugar levels. With a glycemic index of 55, it sits right at the borderline between low and medium GI foods, making it a reasonable choice for balanced eating plans.
Glycemic Profile
- Glycemic Index: 55 (medium)
- Glycemic Load: 6.82 (low)
- Net Carbs: 12.4g per 100g serving
While the glycemic index is at the moderate level, the glycemic load is relatively low at 6.82, indicating that a typical serving won’t cause dramatic blood sugar spikes for most people.
Nutritional Breakdown
For a 100g serving of fresh fruit salad without citrus fruits or dressing:
- Calories: 59
- Protein: 0.64g
- Fat: 0.21g
- Total Carbohydrates: 13.9g
- Dietary Fiber: 1.5g
- Sugars: 10.4g
Health Considerations
Fruit salad offers a nutrient-dense option with minimal fat content and a good amount of natural sugars. The fiber content, while modest at 1.5g per serving, helps slow down sugar absorption.
Ideal For
- Light snacking between meals
- Post-workout recovery
- Breakfast accompaniment
- Dessert alternative for those watching blood sugar
Tips for Lower Glycemic Impact
- Include more berries in your mix (strawberries, blueberries)
- Add some citrus fruits which typically have lower GI values
- Include higher fiber fruits like apples with skin
- Pair with a source of protein or healthy fat to further reduce glycemic impact
- Keep portions moderate (around 100-150g)
Bottom Line
Fruit salad without citrus fruits or dressing offers a moderate glycemic index with a low glycemic load, making it a reasonable choice for those monitoring blood sugar levels. Its nutritional profile provides natural sweetness with minimal fat and a modest amount of fiber, making it a healthier alternative to processed desserts.
Remember that individual glycemic responses can vary, so monitoring your own body’s reaction to fruit salad is always recommended, especially for those managing diabetes or insulin sensitivity.