Fruits that are high in fiber and low in calories are called low glycemic because they slow down how quickly glucose enters the bloodstream after eating.

What is the glycemic index?

The glycemic index is a ranking system used to measure how quickly carbohydrates affect blood sugar levels. Foods with a lower glycemic index are digested slower than those with a higher glycemic index. This means that they cause a smaller rise in blood sugar and a longer period of time before returning to normal.

Essential low glycemic fruits to add to your diet

Apples

Eating these fruits regularly will help keep your blood sugar level steady throughout the day. They also contain antioxidants that protect against cell damage caused by free radicals. Free radicals are unstable molecules that cause cellular damage when present at high concentrations. Antioxidants neutralize free radicals before they do any harm.

Try this recipe: Apple Crumble Bites

Bananas (ripe)

Bananas are one type of fruit that has been shown to lower blood glucose levels. This is because bananas contain potassium, an electrolyte that helps regulate blood pressure and fluid balance. Potassium also helps maintain healthy muscle function and nerve conduction.

Try this recipe: Banana & Zucchini Protein Baked Oatmeal

Blueberries

Blueberries are a delicious, nutritious food that are high in fiber and low in calories. They are also a good source of antioxidants and vitamin C. Blueberries are often used as a snack or dessert topping, but they can also be eaten alone as a breakfast item.

Try this recipe: Frozen Yogurt Covered Blueberries

Cherries

Cherries are one of the lowest glycemic fruits available. This means that they will not cause an immediate spike in blood sugar levels. In fact, cherries contain more than twice the antioxidant power of blueberries.

Try this recipe: Cottage Cheese with Cherries

Grapes

If you are looking for a healthy snack option, try eating these low glycemic fruits instead of chips, cookies, candy, etc. They are also good options when you need something sweet after dinner. Just be sure to keep it low glycemic by pairing the grapes with healthy fat and healthy protein.

Try this recipe: Grape Ricotta Toast

More low GI fruits 

1. Cranberries

Cranberries are a great source of vitamin K, which is necessary for blood clotting among other things. They are also a rich source of copper, which is necessary for healthy skin and hair. Copper is also necessary for the production of red blood cells.

2. Pears

Pears are low glycemic fruits and are great for those who want to maintain their weight. They are high in dietary fiber, vitamin C, iron, and manganese. They are also good for diabetics because they do not cause rapid spikes in blood sugar.

3. Kiwis

Kiwi fruit are low glycemic fruits. They are high in vitamin C, fiber, and folate. They are also high in potassium and are a great snack option.

4. Grapefruit

Grapefruits are a great source of vitamin C and are known to boost immunity. They are also a natural detoxifier. Grapefruits are also a good source of potassium, folate, and fiber.

5. Strawberries

Strawberries are low glycemic fruits with a lot of vitamins and minerals. They are high in potassium, fiber, vitamin C, vitamin K, and folate.

6. Oranges

Oranges are a great source of Vitamin C, fiber, and potassium. They are also a rich source of vitamin B6, vitamin B12, and folate. Oranges are also a good source of calcium, iron, and magnesium.

7. Blackberries

Blackberries are low glycemic berry fruits that are high in vitamin A, vitamin C, and fiber. They are high in antioxidants and potassium.

Need some recipe inspiration?

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Vitamins

Well + Easy provides a holistic approach to overall health and support of diseases in the body. You can heal from the inside out, and instead of focusing on concentrated areas, we focus on whole body nutrition to support everything working together as a single system. 

Here is a list of vitamins you want to include in your everyday diet that can come in food form or supplement form. Most of these vitamins can be found in a single supplement/multivitamin, however, you can also get plenty of this nutrition from food. 

1. Vitamin A

Vitamin A is a fat-soluble vitamin that helps maintain vision, bone structure, skin, and mucous membranes. It is also necessary for proper immune system function. Vitamin A is best known for its role in helping the body metabolize fats and carbohydrates. In addition, it is responsible for maintaining normal blood sugar levels.

2. Vitamin B12

Vitamin B12 is a water-soluble vitamin that is essential for red blood cells to produce hemoglobin. Hemoglobin carries oxygen throughout the body and is necessary for cellular respiration. Without sufficient amounts of vitamin B12, the body cannot properly use oxygen.

3. Vitamin C

Vitamin C is a water-soluble vitamin that is necessary for collagen formation and wound healing. Collagen is a protein that provides structural integrity to bones, cartilage, tendons, ligaments, and muscles. Vitamin C also aids in the production of white blood cells, which fight off infections.

4. Vitamin D

Vitamin D is a fat-soluble vitamin that helps regulate calcium metabolism. Calcium is a mineral that is necessary for strong bones and teeth. Vitamin D also assists in the absorption of calcium.

5. Vitamin E

Vitamin E is a fat-soluble vitamin that is necessary for the maintenance of healthy skin and eyes. It also helps prevent damage to the liver and kidneys. Vitamin E is also involved in the regulation of cholesterol and triglycerides.

6. Vitamin K

Vitamin K is a fat-soluble vitamin that is necessary for blood clotting. Blood clots occur when platelets stick together and form a plug at the site of injury. Vitamin K is also necessary for the synthesis of coagulation factors.

7. Folic Acid

Folic acid is a water-soluble vitamin that is necessary for DNA replication and repair. DNA is the genetic material that contains the instructions for building cells. Without folic acid, the body cannot build new cells.

Try this liquid multivitamin that includes them all! 

You Might Also Like:

• The Low GI Diet: The simple weight loss solution
• 30 foods with a low glycemic index
• Better Carbs: A guide to low glycemic carbs
  

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