On today’s episode of Live Lean TV, we answer a viewer question who asked us to rank the glycemic index of fruits, from low to high.
This was an older question from #AskLiveLeanTV Ep. 008.
Margaret Nahmias on YouTube asks: What are some examples of high glycemic and low glycemic fruit. Can you rank the glycemic index of fruits, from low to high?
Let me just run it down for you and share a list of low, medium, and high glycemic fruits.
Low glycemic fruits are typically classified as fruits with a glycemic index (GI) of less than 55.
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Then we have moderate glycemic fruit.
Moderate glycemic fruits are typically classified as fruits with a glycemic index (GI) of 55-70.
A lot of people think pineapples are in the high glycemic category, but they have a higher moderate glycemic ranking.
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Typically the more ripe the banana, the higher the glycemic index.
For example, a banana with brown dots, would have a higher glycemic index than a completely yellow banana.
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Then we have high glycemic fruit.
High glycemic fruits are typically classified as fruits with a glycemic index (GI) of more than 70.
But when it comes to the glycemic index rankings, you also have to take into consideration the glycemic load.
The watermelon’s high glycemic index rating is based off of consuming 5 cups of watermelon, in order to fulfill the 50g of carbohydrate requirement.
Even though watermelons have a high glycemic index, since they are mostly water, they don’t actually contain that much sugar.
This means watermelons have a low glycemic load.
Therefore you would have to eat approximately 5 cups of watermelon to negatively impact your blood sugar levels.
I shared an excellent video post on the glycemic index vs glycemic load of fruits, that is listed in chart form, here.
To simplify it, focus on consuming high glycemic fruits post workout.
If you’re looking for low glycemic index fruits, berries are the ultimate fruit that you can eat anytime of day.
We eat either fresh or frozen berries almost every single day, because they taste good.
Frozen berries tend to be less expensive.
Plus, not only do berries taste good, they are also good for you because they’re filled with nutrients that your body needs to thrive.
As mentioned, they’re also lower glycemic and contain more fiber and less sugar than a lot of the other fruits mentioned.
With berries a smaller portion size also tends to be more satisfying.
Most people tend to find it harder to stop eating higher glycemic fruits such as pineapple.
In most cases, it would be easier to eat a giant plate full of pineapple than a giant plate of blueberries.
My ultimate all-time favorite fruit is mango.
We actually have a crate full of mangoes being delivered to us, that we’re so excited for.
The first mango I ever had was when I was down in Cuba or the Dominican Republic.
It was so delicious and not like any mangoes you get here in the US or Canada.
I find the mangoes that we get here are usually a hit or miss, and not as flavorful.
It’s hard for Jessica to pick a favorite fruit because she likes all fruit, a lot.
There maybe some obscure fruit that she hasn’t tried yet, but if she had to pick one, Jessica’s favorite fruit would be cherries.
Especially since she freaking loves her cherry pie.
If you want to buy Jessica a gift, send her a cherry pie.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.