Peach, Canned in Juice Pack: A Sweet Treat with Low Glycemic Impact
Canned peaches packed in juice are a convenient way to enjoy this delicious stone fruit year-round. But how do they measure up on the glycemic index? Let’s explore the nutritional profile and glycemic impact of this popular canned fruit.
Glycemic Index and Load
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Peaches canned in juice pack have a glycemic index (GI) of 38, placing them firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, meaning they cause a slower, more gradual rise in blood sugar levels.
The glycemic load is just 3.46, which is very low. This means that while canned peaches do contain natural fruit sugars, they won’t significantly impact blood sugar levels when consumed in reasonable portions.
Nutritional Profile (per 100g serving)
- Calories: 41
- Protein: 0.45g
- Fat: 0.1g
- Carbohydrates: 10.3g
- Fiber: 1.2g
- Sugar: 8.89g
- Net Carbs: 9.1g
Health Benefits
Despite being preserved, canned peaches retain many beneficial nutrients. They’re low in calories but provide a good source of vitamins and antioxidants. The fiber content, while not extremely high, contributes to the low glycemic impact and offers digestive benefits.
Who Should Consider Canned Peaches?
- People with diabetes can generally include canned peaches in juice pack as part of a balanced meal plan due to their low GI and GL values.
- Weight-conscious individuals may appreciate the moderate calorie count of 41 calories per 100g serving.
- Those seeking convenient fruit options with a longer shelf life than fresh produce.
Smart Consumption Tips
While canned peaches in juice pack are a relatively blood-sugar friendly choice, consider these suggestions:
- Drain some of the juice before consuming to reduce the overall sugar content
- Pair with a source of protein or healthy fat to further slow digestion and glucose release
- Be mindful of portion sizes, especially if you’re closely monitoring carbohydrate intake
- Choose varieties without added sugar whenever possible
Bottom Line
With a low glycemic index of 38 and glycemic load of 3.46, canned peaches in juice pack can be a smart addition to a blood sugar-friendly diet. Their modest calorie count and minimal fat content make them a guilt-free sweet treat that can satisfy cravings without causing dramatic blood sugar fluctuations.