Introduction
Nectarines, closely related to peaches, are juicy stone fruits with smooth skin and a sweet-tart flavor. They’re typically eaten fresh, sliced into salads, blended into smoothies, or grilled for dessert. Low in calories and rich in antioxidants, nectarines are more than just a refreshing treat—they can also support key aspects of metabolic health, especially when eaten in their whole form.
In this guide, we’ll examine the glycemic index of nectarines, their nutritional profile, and how they impact blood sugar, cholesterol, and weight. You'll also get practical tips for incorporating nectarines into your diet safely and effectively.
Nectarine Glycemic Index
The glycemic index (GI) is a scale that measures how quickly carbohydrate-containing foods raise blood sugar levels. Nectarines have a GI of 43, which places them firmly in the low glycemic category. This means they have a slow, steady effect on blood glucose when eaten in moderation. Their glycemic load (GL) is also low—around 4 per medium nectarine—making them suitable for most people, including those managing diabetes or insulin resistance.
Glycemic Profile of Nectarine:
| Nutritional Aspect | Value |
|---|---|
| Glycemic Index (GI) | 43 (Low) |
| Glycemic Load (GL) | 4 (Low) |
| Typical Serving Size | 1 medium nectarine (142g) |
| Carbohydrates (per 100g) | 9.5 grams |
| Dietary Fiber (per 100g) | 1.7 grams |
| Sugars (per 100g) | 7.9 grams |
Nutrition Facts of Nectarine
Nectarines are hydrating, fiber-rich fruits that also provide antioxidants and essential vitamins. They’re particularly high in vitamin C and contain smaller amounts of potassium, beta-carotene, and B vitamins—all of which support metabolic and cellular function.
| Nutrient | Amount per 100g (Raw) |
|---|---|
| Calories | 44 kcal |
| Carbohydrates | 9.5 grams |
| Sugars | 7.9 grams |
| Fiber | 1.7 grams |
| Protein | 1.1 grams |
| Fat | 0.3 grams |
| Vitamin C | 5.4 mg (9% DV) |
| Vitamin A | 17 µg (2% DV) |
| Potassium | 201 mg (4% DV) |
| Folate | 5 µg (1% DV) |
Nectarine and Cholesterol
Nectarines contain no cholesterol, but their nutrient profile supports heart health in several ways. They are a source of soluble fiber, which helps manage cholesterol by binding to bile acids and supporting cholesterol excretion from the body. The vitamin C and polyphenols in nectarines also provide antioxidant effects that help protect blood vessels from oxidative damage, which is linked to atherosclerosis.
Regular consumption of whole fruits like nectarines—in place of high-fat, processed snacks—can help support healthy lipid levels and cardiovascular health over time.
Nectarine and Weight Management
Low in calories and high in water, nectarines are a great choice for those aiming to reduce or maintain their weight. A medium nectarine provides less than 65 calories, but thanks to its fiber and water content, it delivers surprising fullness and satiety.
Nectarines can help reduce sugar cravings by offering natural sweetness without added sugars. When used as a snack or part of a balanced meal, they can help curb appetite and contribute to fewer overall calories consumed. Their fiber also slows digestion and prolongs the feeling of fullness, making them a smart fruit option for anyone working toward sustainable weight goals.
Nectarine and Diabetes
Nectarines are a low-GI fruit, meaning they cause a gentle rise in blood sugar compared to higher-GI fruits like watermelon or pineapple. Their moderate carbohydrate content, paired with dietary fiber, helps delay sugar absorption and support better post-meal glucose levels.
Some research suggests that the polyphenols and antioxidants in stone fruits, including nectarines, may enhance insulin sensitivity and reduce inflammation—a helpful benefit for individuals managing type 2 diabetes or prediabetes. Choosing fresh nectarines (instead of canned ones packed in syrup) ensures a healthier glycemic response.
When eaten in moderation and paired with proteins or healthy fats, nectarines can safely be included in diabetes-friendly diets.
Practical Tips for Safely Incorporating Nectarines into Your Diet
- Stick to Whole Fruit: Whole nectarines contain fiber that slows digestion, while juices or dried forms can spike blood sugar more quickly.
- Limit to One Medium Fruit per Serving: A single nectarine keeps your glycemic load low and fits well into a balanced metabolic plan.
- Pair with Protein or Fat: Combine nectarines with Greek yogurt, nuts, or cottage cheese to support stable blood sugar.
- Use as a Natural Sweetener: Add sliced nectarines to salads, smoothies, or overnight oats for flavor without added sugar.
- Avoid Canned Nectarines in Syrup: Choose fresh or frozen options without added sugars or sweeteners.
- Eat with the Skin On: The peel contains extra fiber and antioxidants that add to the fruit’s health benefits.
