Peach, Raw: A Sweet, Low Glycemic Fruit Option
Peaches are not only delicious summer fruits but also offer a favorable glycemic profile for those monitoring their blood sugar levels. Let’s explore the nutritional benefits of raw peaches and how they fit into a balanced diet.
Glycemic Information
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Raw peaches have a glycemic index (GI) of 42, placing them in the low glycemic category. Foods with a GI below 55 are considered low glycemic, which means they cause a slower, more gradual rise in blood sugar levels compared to high-GI foods.
The glycemic load (GL) of peaches is only 3.61 per 100g serving, which is very low. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it an excellent measure for determining how a food will impact blood sugar levels.
Nutritional Profile
A 100g serving of raw peach provides:
- Calories: 46
- Protein: 0.91g
- Fat: 0.27g
- Carbohydrates: 10.1g
- Fiber: 1.5g
- Sugar: 8.39g
- Net Carbs: 8.6g (total carbs minus fiber)
Health Benefits
Peaches offer several health benefits beyond their favorable glycemic profile:
- Low in Calories: With just 46 calories per 100g, peaches make an excellent snack for weight management.
- Good Source of Fiber: The 1.5g of fiber contributes to digestive health and helps slow the absorption of sugar into the bloodstream.
- Naturally Sweet: Despite containing 8.39g of natural sugars, the low GI and fiber content help moderate blood sugar impact.
- Low Fat: With minimal fat content (0.27g), peaches are heart-healthy.
How Peaches Fit Into a Low-Glycemic Diet
The low glycemic load of peaches makes them an excellent fruit choice for people with diabetes or those following a low-glycemic eating plan. The fiber content helps slow down the absorption of sugar, preventing rapid spikes in blood glucose levels.
Serving Suggestions
- Enjoy fresh peaches as a standalone snack
- Add sliced peaches to Greek yogurt for a protein-rich breakfast
- Combine with other low-GI fruits in a refreshing fruit salad
- Pair with a handful of nuts to further reduce the overall glycemic impact of your snack
Conclusion
Raw peaches offer a sweet taste with minimal impact on blood sugar levels. Their low glycemic index of 42 and glycemic load of 3.61 make them an excellent fruit choice for those monitoring their carbohydrate intake. Combined with their low calorie count and decent fiber content, peaches can be a valuable addition to a balanced, blood sugar-friendly diet.