Fruit salad, fresh or raw, including citrus fruits, no dressing

Fruit Salad: A Refreshing and Balanced Choice for Your Glycemic Health

Fresh fruit salad is a delightful, vibrant dish that brings together the natural sweetness and nutritional benefits of various fruits. Today, we’re exploring a classic combination that includes citrus fruits without any dressing. This simple yet nutritious option can be an excellent choice for those monitoring their blood sugar levels.

Glycemic Index and Load

With a Glycemic Index of 55, this fruit salad sits right at the borderline between low and medium GI foods. This moderate GI value means it will cause a relatively controlled rise in blood glucose levels compared to high-GI alternatives.

The Glycemic Load of 6.49 per 100g serving is considered low. This is particularly important because glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving a more comprehensive picture of how a food affects blood sugar levels in typical portions.

Nutritional Profile (per 100g serving)

• Calories: 56
• Protein: 0.71g
• Fat: 0.19g
• Total Carbohydrates: 13.5g
• Dietary Fiber: 1.7g
• Sugar: 10.2g
• Net Carbs: 11.8g

Health Benefits

This fruit salad offers numerous health advantages beyond its moderate glycemic impact:

• The inclusion of citrus fruits provides vitamin C, which supports immune function
• The 1.7g of fiber contributes to digestive health and helps slow sugar absorption
• At just 56 calories per 100g, it’s a nutrient-dense option for weight management
• The minimal fat content (0.19g) makes it heart-friendly
• The natural sugars provide quick energy without the crash associated with processed sweets

Ideal For

This fruit salad is particularly suitable for:

• Those following a moderate-GI diet
• People looking for nutritious, low-calorie snacks
• Individuals seeking to increase their fruit intake without dramatic blood sugar effects
• Pre-workout fuel when you need sustainable energy
• A refreshing breakfast component or dessert alternative

Serving Suggestions

To further moderate the glycemic impact of this fruit salad:

• Pair with a source of protein like Greek yogurt
• Add a small handful of nuts for healthy fats
• Serve as a side dish with a balanced meal
• Enjoy smaller portions as a refreshing snack

Bottom Line

Fresh fruit salad with citrus fruits offers a balanced nutritional profile with a moderate glycemic impact. Its low glycemic load makes it a smart choice for most individuals, including those mindful of their blood sugar levels. By enjoying this colorful mixture of fruits, you’re treating yourself to nature’s candy while supporting your overall health goals.

Remember that individual responses to foods can vary, so monitoring your personal response to any food is always recommended, especially for those managing diabetes or insulin resistance.