Peaches have a low glycemic index and are generally safe for blood sugar levels when consumed in moderation, making them a suitable fruit choice for people concerned with blood glucose management, including those with diabetes.
Glycemic Index and Glycemic Load
- The glycemic index (GI) of fresh peaches ranges from about 28 to 42, classifying them as a low-GI food.
- The glycemic load (GL) of a medium peach is approximately 4–5, also considered low. Both GI and GL values suggest peaches have a minimal impact on post-meal blood sugar spikes.
Effects on Blood Sugar
- Peaches do not significantly spike blood sugar after consumption due to their modest carbohydrate and natural sugar content.
- They contain dietary fiber, which helps slow the absorption of sugars and further moderates blood glucose rise.
- The fruit also offers beneficial plant compounds like polyphenols, which may support insulin secretion and help with blood sugar regulation, although most evidence is from animal studies.
Nutritional and Dietary Considerations
- Peaches are a source of vitamins A and C, potassium, and antioxidants, supporting broader metabolic health, including heart and immune function.
- For optimal blood sugar management, fresh or frozen peaches without added sugar are preferable; canned peaches in syrup are not recommended due to higher sugar content.
- Combining peaches with protein or healthy fat (for example, nuts or yogurt) can further blunt any glucose rise.
Summary Table: Peach and Blood Sugar
| Aspect | Value | Classification |
| Glycemic Index | 28–42 | Low |
| Glycemic Load | ~4–5 | Low |
| Net Carbs (per 100g) | ~8g | Moderate |
| Sugar (per 100g) | ~10g | Moderate |
Peaches, in moderate amounts and as part of a balanced diet, are a healthy, low-impact fruit for blood sugar management.
