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13 low Glycemic Index and Glycemic Load tropical fruits in Southeast Asia

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Southeast Asia is home to a rich diversity of fruits that are not only delicious but also packed with essential nutrients and health benefits. Several of these fruits are often low in glycemic index (GI) and glycemic load (GL) (ie. i.e. GI < 60 and GL <6), making them an excellent choice for those looking to maintain healthy blood sugar levels.

For the uninitiated, the GI measures how quickly a food raises blood sugar levels, while the GL takes into account both the quality and quantity of carbohydrates in a food. A lower GI and GL indicate a slower, steadier release of sugar into the bloodstream, which is beneficial for those managing diabetes or seeking to avoid blood sugar spikes.

Let us explore  13 fruits commonly found in Southeast Asia that have a relatively low GI and GL. We also look at their most common characteristics, their generally-accepted health benefits and nutritional profile.

We also strongly recommend that one should consult with their doctor and/or nutritionist particularly if they are facing any health issues or lifestyle diseases like diabetes.

FruitGlycemic Index (GI)Glycemic Load (GL)
Guava244
Pomelo303
Starfruit353
Soursop384
Banana (unripe)403
Coconut454
Durian494
Jackfruit505
Longan504
Lychee505
Mangosteen533
Rambutan554
Papaya565

1.    Guava (GI: 24, GL: 4)

Guava is a tropical fruit with a slightly gritty texture and a sweet, fragrant aroma. There are a few variants of guava such as the pink guava or both seeded and seedless varieties. With a GI of 24 and a GL of 4, guava is one of the lowest GI fruits, consuming which doesn’t lead to big spikes in   blood sugar levels. Guava is rich in dietary fiber, which promotes digestive health and helps control appetite. It is also an excellent source of vitamin C, which boosts the immune system, and has antioxidants that help fight free radicals, promoting overall health.

2.    Pomelo (GI: 30, GL: 3)

Pomelo is a large citrus fruit similar to grapefruit, but with a sweeter and milder flavor. With a low GI of 30 and a GL of 3, pomelo is one of the best fruits for blood sugar management. It is a rich source of vitamin C, which strengthens the immune system, and fiber, which aids digestion and promotes feelings of fullness. Pomelo also contains antioxidants that may help reduce the risk of chronic diseases such as heart disease and cancer.

3.    Starfruit (GI: 35, GL: 3)

Starfruit, or carambola, is a tropical fruit known for its star-shaped cross-section. It has a crisp texture and a mildly tangy flavor. With a GI of 35 and a GL of 3, starfruit is a low-GI option that helps maintain healthy blood sugar levels. The fruit is a rich source of vitamin C, fiber, and antioxidants. Its high water content also makes it a hydrating fruit, and it is known for its potential to help manage blood pressure levels and reduce inflammation.

4.    Soursop (GI: 38, GL: 4)

Soursop, also known as graviola, has a spiky green exterior and soft, white flesh with a sweet-sour flavor. With a GI of 38 and a GL of 4, soursop is a low-GI fruit that offers several health benefits. Soursop is known for its high levels of vitamin C and antioxidants, which can boost the immune system and fight inflammation. The fruit has been traditionally used to treat digestive issues and is also believed to have anti-cancer properties.

5.    Banana (Unripe) (GI: 40, GL: 3)

Unripe bananas are starchy and less sweet than ripe ones, and their GI of 40 and GL of 3 make them a better option for blood sugar control. They are a good source of resistant starch, which acts like fiber and aids in digestion. Unripe bananas are also rich in potassium, which supports heart health and helps maintain healthy blood pressure levels. When consumed unripe, bananas are a low-GI option that offers steady energy release.

6.    Coconut (GI: 45, GL: 4)

Coconut is a versatile fruit that provides not only its delicious flesh but also coconut water, which is highly hydrating. Its GI of 45 and GL of 4 make it a favorable fruit for managing blood sugar levels. Coconut is rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can help improve metabolism and support brain health. Additionally, coconut contains minerals such as manganese and copper, which support bone and immune health.

7.    Durian (GI: 49, GL: 4)

Often referred to as the “king of fruits” in many South East Asian countries like Singapore, Malaysia, Thailand and Indonesia, durian has a distinctive odor that can be overwhelming to some. However, it is a nutritional powerhouse with a low GI and GL. Durian is packed with vitamins such as vitamin C and B complex, as well as minerals like potassium and magnesium. It has a rich, creamy texture and is a great source of healthy fats, which promote heart health. Despite its strong smell, durian’s numerous health benefits make it a beloved fruit in Southeast Asia.

8.    Jackfruit (GI: 50, GL: 5)

Jackfruit is a large tropical fruit known for its sweet and tangy taste. It has a low glycemic index and glycemic load, making it a great choice for individuals looking to manage blood sugar. High in fiber, antioxidants, and vitamin C, jackfruit supports immune health and aids in digestion. Its seeds are also edible and rich in protein, providing an additional source of nutrition. The fruit’s versatility makes it popular both as a sweet fruit and as a meat substitute in savory dishes.

9.    Longan (GI: 50, GL: 4)

Longan, a small round fruit similar to lychee, has a translucent, juicy flesh. With a glycemic index of 50 and a glycemic load of 4, longan is a good choice for maintaining stable blood sugar levels. The fruit is known for its calming properties and is often used in traditional medicine to reduce stress and anxiety. Longan is rich in antioxidants, such as polyphenols, which help protect the body from oxidative stress, and vitamin C, which boosts the immune system.

10.     Lychee (GI: 50, GL: 5)

Lychee is a small, round fruit with a thin, rough skin and translucent flesh. It has a sweet, floral flavor and a GI of 50 with a GL of 5, making it a suitable option for blood sugar control. Lychee is rich in vitamin C, copper, and potassium, and its antioxidants, such as flavonoids, contribute to reducing inflammation and improving heart health. Additionally, lychee can help improve skin elasticity and protect the skin from premature aging.

11.     Mangosteen (GI: 53, GL: 3)

Often referred to as the “queen of fruits,” mangosteen has a distinctive purple rind and a juicy, white interior. With a GI of 53 and a GL of 3, it is another excellent option for people looking to control their blood sugar. Mangosteen is loaded with antioxidants, particularly xanthones, which have anti-inflammatory and anticancer properties. The fruit also provides a good source of fiber, which helps improve digestive health and maintain a healthy weight.

12.    Rambutan (GI: 55, GL: 4)

Rambutan is a small, hairy fruit similar to lychee, with a sweet and slightly sour taste. Its GI value of 55 and GL of 4 places it in the category of fruits that are gentle on blood sugar levels. Rambutan is high in vitamin C, which is vital for immune function and collagen production, and it also contains iron, promoting healthy red blood cells. Additionally, rambutan has antibacterial properties and is rich in water, making it a hydrating snack.

13.    Papaya (GI: 56, GL: 5)

Papaya is a tropical fruit with soft, orange flesh that is both sweet and slightly tangy. Its GI of 56 and GL of 5 indicate that it has a moderate impact on blood sugar levels. Papaya is rich in vitamin C, beta-carotene, and the enzyme papain, which aids digestion. It also contains folate, which is essential for cell division and healthy pregnancy. With its anti-inflammatory properties, papaya can help improve skin health and support the immune system.

Enjoying fruits and their nutritional benefits

These 13 fruits commonly found in Southeast Asia are excellent choices for those aiming to control their blood sugar levels while enjoying the pleasure of eating fruits. Rich in vitamins, antioxidants, and fiber, these fruits not only offer a low glycemic index and glycemic load but also provide numerous health benefits. Whether you’re managing diabetes or simply aiming for a healthier diet, incorporating these fruits into your meals can help you achieve optimal health while enjoying the flavors of Southeast Asia.

References

This informational article is based on references from the following sources:

1. The Glycemic Index Database – University of Sydney

Glycemic Index values and information about the GI and GL of various fruits are sourced from the University of Sydney’s GI Database. This database provides scientifically validated GI values for foods across a wide variety of categories, including fruits commonly found in Southeast Asia. Visit website

2. International Tables of Glycemic Index and Glycemic Load Values: 2008 – Foster-Powell, K., Holt, S. H., & Brand-Miller, J. C. (2008)

This study presents a comprehensive list of GI and GL values for a wide range of foods, including tropical fruits, and is a key reference for understanding how these values are determined and applied in dietary recommendations.

Source: American Journal of Clinical Nutrition (2008). 87(1): 1-18

3. Nutritional Value and Health Benefits of Tropical Fruits – The National Center for Biotechnology Information (NCBI)

Provides detailed articles and research papers discussing the health benefits, nutrients, and antioxidant content of tropical fruits such as papaya, jackfruit, and lychee. These sources highlight their potential for managing blood sugar and promoting overall health. Visit website

4. The Effects of the Glycemic Index on Health – Slavin, J. L. (2013). Journal of the American College of Nutrition.

This paper provides insights into how glycemic index and glycemic load affect blood sugar regulation and the overall health benefits of consuming low-GI foods, such as those in the Southeast Asian fruit list

5. Nutritional Content and Medicinal Benefits of Southeast Asian Fruits – Food Science and Technology Research

This research article explores the health benefits, antioxidant properties, and unique nutritional content of various Southeast Asian fruits, highlighting their therapeutic effects and positive impact on health outcomes.

Source: Food Science and Technology Research (2020), 26(6): 833-845

6. World Health Organization (WHO) – Nutrition Advice and Dietary Recommendations

The WHO offers general advice on maintaining a balanced diet, the importance of fruits in managing chronic conditions such as diabetes, and how foods with low GI and GL help in managing blood glucose.Visit website

7. The Role of Fiber and Low-Glycemic Diets in Health Promotion – American Diabetes Association (ADA)

The ADA emphasizes the role of high-fiber and low-GI foods in managing diabetes and overall health. Many of the fruits listed in the article, such as papaya, guava, and rambutan, are highlighted for their fiber content and ability to support stable blood sugar levels. Visit website.

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