One of the sweet treats for the summer months. Peaches fall into the category of low-glycemic foods and are a great treat for diabetics when eaten in moderation.
According to the Harvard School of Public Health, a 120 gram serving, which is a small peach, has a glycemic index score of 42. A score of 55 or less is a low glycemic index rating, 56 to 69 is a moderate rating, and 70 or above means it’s a high-glycemic food.
What is a glycemic index rating?
Carbohydrate is an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed, and metabolized. They also cause a lower and slower rise in blood sugar and therefore usually insulin levels as well.
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||0.25 g||1%|
|Dietary Fiber||1.5 g||4%|
|Pantothenic acid||0.153 mg||3%|
|Vitamin A||326 IU||11%|
|Vitamin C||6.6 mg||11%|
|Vitamin E||0.73 mg||5%|
|Vitamin K||2.6 µg||2%|
According to a study from Texas A&M, stone fruit like peaches, plums, and nectarines have been shown to ward off obesity-related diseases such as diabetes, metabolic syndrome, and cardiovascular disease.
Dr. Luis Cisneros-Zevallos, Texas A&M associate professor and AgriLife Research food scientist, states that their studies have shown stone fruits have bioactive and phenolic compounds with anti-obesity and anti-inflammatory properties that may also reduce the bad cholesterol (LDL) associated with cardiovascular disease. He attributes the benefits to four major phenolic groups in stone fruits: anthocyanins, chlorogenic acids, quercetins, and catechins, all of which work together and complement each other to fight off obesity-related illness.