Glycemic index values were updated in 2021. Previous updates were in 2008 & 2002. For example, watermelon was classified as high glycemic at 76, but the 2021 update shows it as low glycemic with a value of 50.

The 2021 update made big changes!

Glycemic Index is a tool used to estimate how quickly a food will raise blood sugar.

Glycemic Index Scale 0 - 55 = Low glycemic 56 - 69 = Medium 70 - 100 = High glycemic

Cherries Guava Pear Peach Jackfruit Papaya Plantain Plum Prunes Strawberry Apricot Nectarine

Apple Orange Grapefruit Mango Banana Grape Watermelon Date Tangerine Blueberry Fig Raisins

Low Glycemic Fruits List

From lowest to highest

But glycemic index isn't the whole picture. It doesn't account for portion size.

Glycemic Load is a complimentary tool.

It evaluates carbs alongside fiber, fat, & protein in a serving size.

Examples ---->

Glycemic Load Scale 0 - 10 = Low glycemic 11 - 19 = Medium 20 & over  = High glycemic

Glycemic Index Scale 0 - 55 = Low glycemic 56 - 69 = Medium 70 - 100 = High glycemic

VS.

BUT 1 cup sliced = 34g carbs

Glycemic Load for 1 cup of banana is medium at 17.

Banana

Low index of 49

1 cup sliced = 17g carbs

Glycemic Load for 1 cup of apple is low at 7.

Apple

Low index of 44 (with peel)

1 cup = 22g carbs

Glycemic Load for 1 cup of blueberries is medium at 12.

Blueberries

Low index of 53

1 cup = 25g carbs

Glycemic Load for 1 cup of cherries is low at 6.

Cherries

Low index of 22 (pitted)

1 cup sliced = 21g carbs

Glycemic Load for 1 cup of sliced pear is low at 7.

Pears

Low index of 33 (with peel)

1 cup cubed = 12g carbs

Glycemic Load for 1 cup cubed watermelon is low at 6!

Watermelon

New Medium index of 50

More fruits with a printable chart + additional resources