Pineapple: A Tropical Delight with Moderate Glycemic Impact
Fresh, juicy pineapple is not only a delicious tropical fruit but also offers a range of nutritional benefits. Let’s explore its glycemic properties and nutritional profile to help you make informed dietary choices.
Glycemic Information
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- Glycemic Index (GI): 59 (Medium GI)
- Glycemic Load (GL): 7.79 (Low GL)
- Serving Size: 100g
With a GI of 59, raw pineapple falls into the medium glycemic index category. However, its glycemic load of 7.79 is considered low, making it a reasonable choice for those monitoring blood sugar levels when consumed in appropriate portions.
Nutritional Profile
- Calories: 60
- Protein: 0.46g
- Fat: 0.21g
- Carbohydrates: 14.1g
- Fiber: 0.9g
- Sugar: 11.4g
- Net Carbs: 13.2g
Health Benefits of Pineapple
Despite its sweetness, raw pineapple is relatively low in calories at just 60 calories per 100g serving. It contains a unique enzyme called bromelain, which has anti-inflammatory properties and may aid digestion.
The fruit is also an excellent source of vitamin C and manganese, contributing to immune function and antioxidant defenses.
Considering Pineapple in Your Diet
The moderate GI but low GL of pineapple makes it a suitable fruit option for most people, including those with well-controlled diabetes. However, portion control is important due to its sugar content.
Ideal Ways to Enjoy Pineapple
- Pair with protein or healthy fats to reduce glycemic impact
- Enjoy as a small dessert after meals rather than on an empty stomach
- Add to smoothies with vegetables for a balanced approach
- Include in savory dishes like stir-fries for a sweet contrast
Bottom Line
Raw pineapple can be part of a balanced diet for most individuals. Its moderate glycemic index is offset by its low glycemic load when consumed in reasonable portions. The fruit provides natural sweetness along with various nutrients while containing minimal fat and a modest amount of fiber.
For those closely monitoring blood glucose levels, consider enjoying smaller portions (50-75g) and pairing with foods that contain protein or healthy fats to minimize blood sugar impact.