Glycemic Index of Peach

Discover the glycemic index of peaches, their impact on blood sugar, and how to enjoy them in moderation on a low-GI diet.

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Introduction

Peaches are a beloved summer fruit known for their juicy sweetness and fragrant aroma. Native to China and widely cultivated across temperate climates, peaches are eaten fresh, canned, grilled, or baked into desserts. Despite their sugary taste, peaches offer a mix of vitamins, antioxidants, and fiber—but how do they affect blood sugar levels? This guide explores the glycemic index of peaches, their metabolic health impact, and tips for enjoying them safely if you're managing diabetes, cholesterol, or weight.

Glycemic Index of Peach overview image

Peach Glycemic Index

Peaches have a glycemic index (GI) of 42, which classifies them as a low-GI food. This means they have a slower, more moderate effect on blood glucose levels compared to high-GI fruits. Their glycemic load (GL) for a typical serving (1 medium peach) is around 5, making them a favorable fruit choice for most people, including those with diabetes.

Glycemic Profile of Peach:

Nutritional Aspect Value
Glycemic Index (GI) 42 (Low)
Glycemic Load (GL) 5 (Low)
Typical Serving Size 1 medium peach (150g)
Carbohydrates (100g) 9.5 grams
Dietary Fiber (100g) 1.5 grams
Sugars (100g) 8.4 grams

Nutrition Facts of Peach

Peaches are low in calories and contain a range of nutrients that support metabolic health, including vitamin C, vitamin A, potassium, and small amounts of magnesium and fiber. Their water content (nearly 89%) also helps with hydration and satiety.

Nutrient Amount per 100g
Calories 39 kcal
Carbohydrates 9.5 g
Sugars 8.4 g
Fiber 1.5 g
Protein 0.9 g
Fat 0.3 g
Vitamin C 6.6 mg (11% DV)
Vitamin A 326 IU (6% DV)
Potassium 190 mg (5% DV)

Peach and Cholesterol

Peaches contain no dietary cholesterol, but their antioxidant and fiber content contributes indirectly to heart health. The polyphenols found in peaches help reduce oxidative stress, while their fiber may assist in lowering LDL (bad) cholesterol levels by aiding digestion and reducing cholesterol absorption in the gut. Including peaches as a natural dessert alternative to processed sweets can support a heart-healthy eating pattern.

Peach and Weight Management

Peaches are nutrient-dense but low in calories, making them a strategic choice for weight-conscious individuals. Their natural sweetness helps satisfy sugar cravings without the added calories and harmful effects of refined sugars. The water and fiber content in peaches can help improve satiety, keeping you fuller longer and supporting lower overall food intake throughout the day.

Peach and Diabetes

With a low glycemic index and glycemic load, peaches can be a safe fruit option for people managing type 2 diabetes—especially when consumed whole and in moderation. They offer naturally occurring sugars balanced by fiber, which slows glucose absorption. Importantly, eating a fresh peach is very different metabolically from consuming canned peaches in syrup or fruit juices, which can cause rapid spikes in blood sugar.

Practical Tips for Safely Incorporating Peaches into Your Diet

  • Choose Fresh Over Canned: Fresh peaches have no added sugars, unlike canned versions packed in syrup. Always check labels if buying preserved options.
  • Keep Portions in Check: Stick to one medium peach per serving. Overconsumption—even of low-GI fruits—can add up in sugar and calories.
  • Pair with Protein or Fat: Enjoy your peach with Greek yogurt, cottage cheese, or a few almonds to help slow glucose absorption and enhance satiety.
  • Avoid Juice and Smoothies: Peach juice and high-fruit smoothies can concentrate sugars and strip away fiber—opt for the whole fruit instead.
  • Incorporate into Meals, Not Snacks Alone: Adding sliced peach to a salad or breakfast bowl with oats, seeds, or protein helps balance your blood sugar response.
  • Go for Ripeness Without Overdoing It: Overripe peaches tend to be higher in sugar. Look for firm peaches with slight give to retain nutritional value and keep sugars in check.

Frequently Asked Questions

Yes, when eaten in moderation. Its low glycemic index and glycemic load make it a good fruit choice for stable blood sugar control.