The glycemic index is 36 and glycemic load is 5, meaning this puree releases glucose slowly. The 2g of fiber per 100g slows gastric emptying, reducing post-meal blood sugar spikes. This is beneficial for maintaining steady energy, but the 10.2g of sugar still contributes to total daily sugar intake, so portion control matters.
Each 100g provides 123mg potassium (3% DV). Potassium counteracts sodium's effect on blood pressure by promoting vasodilation and increasing urinary sodium excretion. Over time, regular consumption can support healthy blood pressure, especially if your diet is high in sodium.
The 2g fiber per 100g (7% DV) adds bulk to stool and feeds beneficial gut bacteria, producing short-chain fatty acids that support colon health. This can prevent constipation and promote regular bowel movements, but if you suddenly increase fiber intake, you might experience bloating or gas initially.
With 10.2g sugar and only 0.5g protein per 100g, this puree lacks protein to buffer glucose absorption. Even with a low GI, the sugar load can cause a rapid rise in blood glucose followed by an insulin-driven drop, leading to fatigue or hunger within 1–2 hours. This is more pronounced if eaten alone.
Verdict
This fruit puree is a healthy, low-glycemic snack for most people, but its high sugar and low protein mean it should be paired with a protein source (e.g., yogurt, nuts) to prevent energy crashes. It's not a complete meal replacement.
⚠️ Who Should Avoid
- People with diabetes or insulin resistance who need strict sugar control (despite low GI, 10.2g sugar per 100g adds up quickly)
- Individuals on a low-FODMAP diet (kiwi and mango contain moderate FODMAPs, which may trigger bloating in sensitive people)