Which Fruits Raise Blood Sugar? A Guide for Diabetics

When managing blood sugar levels, understanding how different fruits affect glucose levels is essential. While fruits are a healthy part of any diet, some have a higher glycemic index (GI) or glycemic load (GL), meaning they can cause a quicker and more significant rise in blood sugar compared to others.

Here’s a breakdown of fruits that may raise blood sugar more noticeably:

High-Glycemic Fruits

• Watermelon: With a high GI (72-80), watermelon can cause a rapid spike in blood sugar, despite being low in calories and hydrating.
• Pineapple: This tropical fruit has a moderate to high GI (around 66), which can lead to a quicker increase in blood sugar levels.
• Overripe Bananas: As bananas ripen, their starch turns into sugar, increasing their GI. Overripe bananas have a higher GI (around 62) compared to less ripe ones.

Dried Fruits

• Raisins, Dates, and Dried Mango: Dried fruits are concentrated in sugar and have a higher glycemic load, which can lead to a more significant blood sugar spike compared to fresh fruits.
• Dried Cranberries (Sweetened): Often sweetened with added sugar, these can significantly raise blood sugar levels.

Fruit Juices

• Orange Juice, Apple Juice, and Grape Juice: Even 100% fruit juices lack fiber and are high in natural sugars, causing a rapid increase in blood sugar levels.

Tropical Fruits

• Mangoes: While nutritious, mangoes are high in natural sugars and have a moderate GI (around 51-56), which can raise blood sugar.
• Papaya: This fruit has a moderate GI (around 59) and can cause a noticeable increase in blood sugar if consumed in large quantities.

Canned Fruits in Syrup

• Canned Peaches, Pears, and Pineapple: These are often packed in sugary syrup, significantly increasing their sugar content and potential to raise blood sugar.

Tips for Managing Blood Sugar with Fruits:

• Choose Low-Glycemic Index (GI) Fruits

1. Low-GI fruits release sugar more slowly into the bloodstream, helping to maintain stable blood sugar levels.
2. Examples: Berries (strawberries, blueberries, raspberries), apples, pears, cherries, grapefruit, and oranges. You should try this recipe that contains strawberries.

• Watch Portion Sizes

1. Even low-GI fruits can raise blood sugar if eaten in large quantities. Stick to recommended serving sizes.
2. A typical serving size is about 1 small piece of fruit (e.g., 1 small apple) or ½ cup of chopped fruit.

• Pair Fruits with Protein or Healthy Fats

1. Combining fruits with protein or fat slows down the absorption of sugar, preventing rapid blood sugar spikes.
2. Examples:
   • Apple slices with almond butter.
   • Berries with Greek yogurt.
   • A handful of nuts with a piece of fruit.

• Avoid Dried Fruits and Fruit Juices

1. Dried fruits are concentrated in sugar and have a higher glycemic load.
2. Fruit juices lack fiber and can cause a rapid rise in blood sugar.
3. Opt for whole, fresh fruits instead.

• Include Fiber-Rich Fruits

1. Fiber slows down digestion and sugar absorption, helping to stabilize blood sugar levels.
2. Examples: Apples (with skin), pears, berries, and kiwi.

• Be Mindful of Tropical Fruits

1. Tropical fruits like mangoes, pineapples, and bananas tend to be higher in natural sugars and have a moderate GI.
2. Enjoy them in smaller portions and pair them with protein or fat.

• Avoid Canned Fruits in Syrup

1. Canned fruits often contain added sugars in the syrup, which can spike blood sugar.
2. Choose canned fruits packed in water or their own juice, and drain the liquid before eating.

• Spread Fruit Intake Throughout the Day

1. Instead of eating a large amount of fruit in one sitting, spread your intake across meals and snacks to avoid blood sugar spikes.

• Monitor Your Blood Sugar

1. Keep track of how different fruits affect your blood sugar levels. Everyone’s body responds differently, so personal monitoring can help you identify which fruits work best for you.

• Balance with Physical Activity

1. Light exercise, such as a walk after eating fruit, can help your body use the sugar more effectively and prevent spikes.

• Choose Whole Fruits Over Processed Options

1. Whole fruits contain fiber, which helps regulate blood sugar, while processed forms (like fruit snacks or sweetened dried fruits) often lack fiber and have added sugars.

• Experiment with Low-Sugar Fruits

1. Some fruits are naturally lower in sugar and can be great options for blood sugar management.
2. Examples: Avocados (yes, they’re a fruit!), olives, and tomatoes.

By understanding which fruits have a greater impact on blood sugar, individuals can make informed choices to maintain stable glucose levels while still enjoying the nutritional benefits of fruits.

To better manage blood sugar levels while still enjoying the benefits of fruit, it’s helpful to know which fruits tend to raise blood sugar more quickly. Consider the information and resources below for making informed choices.

10 Low Glycemic Fruits for People With Diabetes: This GoodRx Health article provides a list of high-GI fruits to be mindful of, such as watermelon and pineapple, and offers tips for managing blood sugar levels with fruit consumption 8.

Glycemic Index and Glycemic Load of Fruits Complete Chart: This resource explains the glycemic index (GI) and its importance in understanding how fruits affect blood sugar levels1. It includes a chart with the GI and glycemic load (GL) ranks for various fruits 1.

Worst Fruits for Diabetes: Fruit Types to Avoid or Include: This article from Medical News Today discusses fruits with a high sugar content that can cause blood sugar to spike and suggests moderation when consuming them4. It also differentiates between the types of sugar in fruit versus processed foods4.

Best Fruits for Diabetes (and What To Avoid): Cleveland Clinic discusses using the glycemic index to make informed fruit choices, noting that fruits with an index number over 70 can cause a quick rise in blood sugar5.

Fruits for Diabetics: Tips to Manage Blood Sugar (2025): This article emphasizes the importance of fiber-rich fruits for managing blood sugar and recommends portion control and pairing fruits with protein or fiber7.