Carb Counts, Nutrition Facts and Health Benefits of Peaches

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Peaches are a great summer treat, but are you wondering how many calories and carbs they have?

When you have type 2 diabetes, it's important to keep track of your carbohydrates to keep your blood glucose levels in your acceptable range (as outlined by a physician or dietitian).

Peaches are a carbohydrate, but they're also packed with vitamins, fiber and lots of antioxidants. Armed with this information, you can make fresh peaches part of your healthy lifestyle.

Importance of Antioxidants

Antioxidants' job is to seek and destroy free radicals. Free radicals result from oxidation in the body and they can start a chain reaction of destruction that leads to heart disease, strokes, cancer, and other chronic inflammatory diseases. Antioxidants neutralize free radicals and can help reverse their damaging effects on your health.

Antioxidants are found in fruits, vegetables, tea, chocolate and red wine. Beneficial Effects of Antioxidants in Diabetes, a study that appeared in the journal Diabetes in 1999, showed that antioxidants were successful for treating diabetes in lab mice.

Importance of Fiber in a Diabetic Diet

Fiber is important for everyone, but it's especially helpful for diabetes. A fiber-rich diet not only helps reduce the risk of developing diabetes and heart disease, but it also can help a diabetic manage their disease. Why? Because high-fiber foods are more filling and can make you feel fuller sooner so you eat less.

Adding fruits and vegetables to every meal and snack is probably the best way to get more fiber in your diet. For the biggest fiber boons, leave the skin on, whenever possible. Berries, studded with fiber-rich seeds are loaded with fiber -- keep them in your freezer and you'll have them all year long.

Here are 14 Simple Ways to Increase Your Fiber Intake.

Calorie, Carbohydrate and Fiber Counts for Peaches

  • 1 small (2-inch diameter) peach: 31 calories, 1.2 grams fiber, 7.5 grams carbohydrates
  • 1 large (2 3/4-inch diameter) peach: 61 calories, 2.4 grams fiber, 15.0 grams carbohydrates
  • 1 cup peach slices: 69 calories, 2.5 grams fiber, 16.2 grams carbohydrates

Importance of the Glycemic Index

Another way to gauge the effect of peaches on blood sugar is the glycemic index.

The glycemic index is a way of measuring how quickly a carbohydrate enters the bloodstream and how high it raises blood glucose levels.

The glycemic index is a scale from 1 to 100, with higher glycemic numbers indicating foods that raise blood sugar higher and faster than foods with lower glycemic numbers.

The glycemic index for peaches is 28 to 56 depending on the size of the fruit. This makes peaches a healthy choice for people with diabetes.

More Information on Carbohydrates and Fruit

Source:

Kaye Foster-Powell, Susanna HA Holt, and Janette C Brand-Miller (2002).International Table of Glycemic Index and Glycemic Load Values. American Journal of Clinical Nutrition. 76:5–56

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