Fruit sometimes (and undeservingly!) gets a bad rap because it's a sweet, natural source of carbohydrates. That's unfortunate, because fruits are quite good for you — they provide fiber, vitamins, minerals, and phytochemicals to promote overall health. The glycemic index and glycemic load can help you make sound decisions about the healthiest types of fruits to enjoy.
Refer to the following table and choose fresh fruit as often as possible to take advantage of its lower-glycemic load compared to snacks like potato chips and candy bars.
| Food Type | Portion Size | Glycemic Load |
|---|---|---|
| Apples | 1 medium apple | Low |
| Apricots (canned) | 1/2 cup | Medium |
| Apricots (fresh) | 1/2 cup | Low |
| Apricots (dried) | 1/4 cup | Low |
| Avocado | 1/4 large avocado | Low |
| Bananas | 1 medium banana | Low |
| Blackberries | 1/2 cup | Low |
| Cherries (fresh) | 1/2 cup | Low |
| Dried cranberries | 1/4 cup | Medium |
| Grapefruit | 1/2 medium grapefruit | Low |
| Green grapes | 3/4 cup | Low |
| Kiwi | 1 small | Low |
| Mango (fresh) | 1/2 cup | Low |
| Oranges | 1 medium orange | Low |
| Peaches (canned in heavy syrup) | 1/2 cup | Medium |
| Peaches (canned in juice) | 1/2 cup | Low |
| Peaches (fresh) | 1 large peach | Low |
| Pears (canned in juice) | 1/2 cup | Low |
| Pears (fresh) | 1 medium pear | Low |
| Pineapple (fresh) | 1/2 cup | Low |
| Plums (fresh) | 2 medium plums | Low |
| Raspberries | 1/2 cup | Low |
| Red grapes | 3/4 cup | Low |
| Watermelon | 1 large slice | Medium |
