Best fruits to eat on a low-glycemic diet

Best fruits to eat on a low-glycemic diet

Glycemic Index of FruitsqThe glycemic index (GI) is a way to measure how much a carbohydrate will affect blood sugar, on a scale of 0 - 100.

The higher the number, the more quickly a food is digested, and the higher the immediate spike in blood sugar.

This chart provides a list of common fruits and their GI value.

Low GI: 55 and below
Medium GI: 56 - 69
High: 70+

Low GI scores (55 and lower) mean the food digests slowly and produces only gradual/minimal elevations in blood sugar.

Fruits that come from temperate climates tend to have a low-med GI, whereas tropical fruits tend to be higher. Also, ripeness and storage time can alter the GI of a fruit - the more ripe, the higher the GI. (Reference at bottom of page.)

Pair some of your favorite fruits with this deliciously simple recipe for Dreamy Creamy Fruit Dip.

Choose fruits with a low GI to keep it diabetes-friendly and guilt-free!

Dreamy Creamy Fruit Dip

Dreamy Creamy Fruit Dip


8 oz fat free cream cheese, softened
6 oz sugar free low fat vanilla yogurt
1 tsp vanilla extract
1 packet Extend Vanilla shake mix


In a med/large mixing bowl, beat cream cheese on medium speed using an electric mixer, gradually adding the remaining ingredients...until light and fluffy (or desired consistency).

Nutritional Info (per serving):

Servings: 7
Calories: 60
Total Fat: 0g
Total Carbs: 5g
Sugars: 2g
Protein: 7g

Extend Shakes can be found at the following retailers:
Ralphs, Hy-Vee, Publix, HEB, Kroger, and Fry's.

(Retailers last updated June 2013, you can also check our where to buy page.)

Or you can purchase Extend Vanilla Shakes conveniently from our website and have them shipped directly to you door. Click here to shop now.


 (Reference) "Glycemic Index and Diabetes" American Diabetes Association Website. n.p. n.d. Accessed June 13, 2013.


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