Fruit Glycemic Index Load Carbs

The Gylcemic Index,
Load and Carb Count

Fruit, healthy snacks, anti-oxidants, free radicals, healthy diet plan

Fruit, The Gylcemic Index, Load and Carb Count

The natural sugar found in fruit is known as fructose. It is lower on the Glycemic Index than glucose which means it has less effect on blood sugar levels.

Fructose is the sweetest and healthiest form of natural sugar. You may remember from previous page that the Gylcemic Load is a relatively new way to identify the impact of carbohydrate consumption which also takes the Glycemic Index and serving sizes into account.

Most fruit are a healthy choice because they are quite low on the Glycemic Index. However fruit is a simple carbohydrate and some may have a high sugar content so do keep a check on your intake particularly for weight loss or if you have diabetes.

Fruit with a high carb content should be consumed in moderation. The key is portion size and staying away from canned fruit in syrup or other types of added sugar. The easiest way to determine the sugar content is by tasting it. The sweeter the fruit the higher the sugar.

Net Carbohydrates

This is the amount of carbohydrates in food that the body is able to utilise for energy. In other words the carbohydrates minus the fibre content. Fibre is not counted because it ‘passes through’ the gastrointestinal tract. Fibre also delays sugar absorption into the blood stream.

The following chart lists the Net Carbohydrate content and also the fibre content both of which are important for weight loss and good health.

Peaches and Pesticides

Another important factor to bare in mind when selecting fruit is the exposure to pesticides. Pesticides are extremely toxic to human health and have been linked to a host of serious health conditions.

Some fruit a more prone to pesticides than others due to the permeability of their skin. Peaches for example are top of the list for pesticide contamination. Some fruit are imported from countries with less stringent chemical regulations, for example imported grapes have been identified as a high toxic fruit.

The following list denotes with a check, fruit found to be high in pesticides. These should be eaten less or you should opt to buy them organically.

Fruit with a much safer levels of pesticides are denoted with an asterisk *. Columns left blank have not been measured for pesticides levels and should generally be quite safe for consumption.

I hope you find this list useful for choosing fruit that is best for your health.


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With kind permission from Annette Copeland of Dr Kessinger Health & Wellness: