9 Best Low Glycemic Fruits for Diabetes

Key Takeaways

• Fruits with a low glycemic index (GI) are digested slowly, helping to stabilize blood sugar levels and prevent energy crashes.
• Lower GI fruits like berries, apples, and peaches are also rich in vitamins, minerals, and antioxidants that support your health.
• The fiber in fruits aids digestion promotes satiety, and supports a healthy weight.
• Pair fruit with protein or healthy fats to maintain balanced blood sugar levels throughout the day.

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Summer peaches, juicy apples, and tangy pomegranates all have one thing in common: all these fruits can fit the bill when craving something sweet. Even though they may taste just as sweet as a candy bar, these fruits have something that many treats don't: a low glycemic index (GI).

Low-glycemic fruits are carbs that don't spike your blood sugar because they are digested and absorbed slowly, gradually increasing blood glucose levels. Plus, fruit contains other nutrients like vitamins, minerals, and fiber that benefit overall health.

In this article, we’ll explore what glycemic index means, our top low-glycemic index fruit choices and their health benefits, and which fruits are more likely to spike blood sugar.

What Are Low GI Fruits?

Low-glycemic index (low GI) fruits contain less fructose (a naturally occurring sugar found in fruits) than other types of fruit. These low-sugar fruits are rich in fiber, which slows down digestion and decreases the risk of “peaks and valleys” in your bloodstream.

It isn’t just people living with type 2 diabetes who need to keep an eye on blood sugar. Frequent swings in your blood sugar levels can leave you feeling exhausted, both physically and mentally, and even set you up for insulin resistance. Including fruits low on the glycemic index list in your weekly meal plan can help promote stable blood sugar throughout the day.

The high fiber content also contributes to bathroom regularity, a lower risk of heart disease and certain cancers, may reduce cholesterol, and support satiety.¹

9 Low-Glycemic Index Fruits You Should Consider

Low GI fruits are assigned a score of 55 or less. The following GI scores have been pulled from the University of Sydney database, a USDA-recognized institution for GI research.^{2, 3}

1. Oranges (GI: 45)

Oranges have a glycemic index of 45. All citrus fruits, including oranges, are rich in vitamin C, an essential antioxidant and key player in immune function. 

Oranges also contain calcium, an essential mineral to maintain healthy bones, dentition, and nerve function.⁴

2. Apples (GI: 36)

Apples have a glycemic index of 36. Apples are rich in fiber vitamin C, and contain potassium.

Potassium is an electrolyte that contributes to muscle contractions throughout the body and regulates your heartbeat. It is also involved in metabolizing carbohydrates.⁵

3. Berries (GI: 28-40)

Berries (strawberry, blueberry, raspberry, blackberry) have a GI range of 28-40. Sour blueberries offer the lowest GI, while strawberries are at the higher end (but still well within the cutoff).

Dark-colored berries are low-carb and rich in anthocyanin, a potent antioxidant compound. Berries have been linked to reducing inflammation in the body, neutralizing harmful free radicals that wreak havoc on your system, and reducing the risk of certain cancers. Red berries also offer some anthocyanin, as well as vitamin C.⁶

4. Grapefruit (GI: 26)

Grapefruit has a GI of 26. If you’ve ever tried a grapefruit, you know they are anything but sweet. The sharp flavor is refreshing, and the bright pink fruit is rich in vitamin C and fiber.

If you take prescriptions, including statins, corticosteroids, or medications for anxiety or blood pressure, consult your doctor or pharmacist before eating grapefruit. If you have any concerns, follow up with your healthcare provider for medical advice.⁷

5. Mangos (GI: 50)

Mangos have a GI of 50. Mango has a buttery texture and is rich in vitamins A and C. These essential vitamins contribute to immune function, and vitamin A supports normal vision and eye health.⁸

6. Pomegranates (GI: 55)

Pomegranates have a GI of 55. These fruits contain polyphenols, a class of plant-based compounds that mimic similar body responses as antioxidants.⁹

Current research is being done on the role of polyphenol consumption in lowering blood glucose levels.

7. Pears (GI: 38)

Pears have a GI of 38. The sandpaper texture you feel on your tongue when you eat a pear is fiber.

The high water content and the natural fructose make this fruit a gentle natural laxative that may help when you feel backed up. Pears also contain small amounts of copper and potassium.¹⁰

8. Peaches (GI: 28)

Peaches have a GI of 28. They are rich in antioxidants and carotenoids. High dietary intake of carotenoids has been linked to reducing the risk of several cancers and cardiovascular disease.¹¹

9. Apricots (GI: 34)

Apricots have a GI of 34. Apricots are a good source of vitamins A and C, fiber, and antioxidants like flavonoids. Flavonoids are well-documented in research to support heart health, positively impact inflammation, and even support healthy blood sugar.

High Glycemic Fruits

While low-glycemic fruits are a great choice for managing blood sugar levels, keeping tabs on high-glycemic fruits can also help. 

You don’t have to completely avoid high GI fruits—moderation and mindful pairing with protein or fiber as part of a healthy diet can minimize their impact. But knowing which fruits fall on the higher end of the GI scale is a key first step toward maintaining a blood sugar-friendly diet.

Here are some examples of higher GI fruits:²

• Watermelon
• Ripe bananas
• Raisins
• Dates

<p class="pro-tip"><strong>Learn More: </strong> <a href="/blog/watermelon-weight-loss">Is Watermelon a Good Fruit for Weight Loss?</a>.</p>

Eating Whole Fruit vs. Canned, Dried Fruit and Fruit Juice

Food processing impacts the GI and nutritional benefits of fruit. Whole and frozen fruits are ideal as they retain their vitamins and are naturally low GI. When choosing frozen options, look for “no-sugar-added” labels to avoid hidden sugars that can raise the GI.¹²

Canned and dried fruits can also be good, but keep an eye out for added sugar on the label. For example, fresh peaches have a GI of 28, while peaches canned in heavy syrup spike to 58.Always choose canned fruits stored in water, not syrup or juice. Dried fruits like raisins have concentrated levels of natural sugars, so enjoy them in small amounts and pair them with protein.²

Fruit juice lacks fiber and often has added sugars, contributing to blood sugar spikes. Whenever possible, stick to whole fruits for the best glucose balance and health benefits.

Benefits of Fruits for People with Diabetes

Fruits contain essential vitamins and minerals, making them an important part of a balanced diet for people with diabetes. Including fruits in a diabetes-friendly diet offers numerous health benefits that support long-term health, including:¹⁴

• Boosts Fiber Intake: Fruits are rich in fiber, which slows down sugar absorption and helps stabilize blood sugar levels. Fiber also promotes better digestion and aids in maintaining a healthy weight.
• Protects Against Cardiovascular Disease: The vitamins and antioxidants in fruits support heart health by lowering cholesterol levels, reducing blood pressure, and improving blood vessel function.
• Helps Manage Weight: Fiber-rich fruits can help you feel fuller, help control calorie intake, and maintain a healthy weight.
• Provides Antioxidants: Fruits contain antioxidants that reduce inflammation and oxidative stress, potentially decreasing the risk of diabetes-related complications.

If you’re living with diabetes, a registered dietitian can help teach you how many carbohydrate and fruit servings your body needs. 

The Bottom Line

Fruit is a healthy and delicious way to nourish your body, offering essential nutrients and natural sweetness. By choosing low-GI foods, you can enjoy fruit while supporting balanced blood sugar levels. Controlled portions and mindful pairing with proteins or healthy fats can make fruit a valuable part of any eating plan.

Keep Track of Your Blood Sugar Levels

Low glycemic fruits are a great alternative to sweets for anyone looking to optimize their health or support their weight loss goals. Knowing how your body responds to individual fruits can empower you to make healthy eating choices.

Using a continuous glucose monitor (CGM) can help you keep tabs on blood sugar levels and learn exactly what types of fruits or portion sizes affect your body. For example, plums may cause a smaller spike in your blood sugar than apricots, even though they are both classified as low-glycemic fruits. Or you may learn that dried fruit, like prunes, cranberries, or dried apricots, spike your blood sugar, but whole fruits don’t.

The Signos app, paired with your CGM, gives real-time feedback to help you make the best food choices. Over time, making small changes add up. Learn more about nutrition, blood sugar, and healthy habits on the Signos blog, or you can find out if Signos is a good fit for you by taking a quick quiz.

Frequently Asked Questions

What Is the Glycemic Index?

The glycemic index (GI) measures how quickly a food affects blood sugar levels. Foods with a low GI value have less impact on your blood sugars, causing your levels to rise slowly and steadily. On the other hand, foods with high GI scores (think white bread) spike your blood sugar quickly.

Which Foods Have a GI Score?

A GI score is applied to any carbohydrate-containing food.¹ These include

• Grains, starches, and cereals
• Dairy products and milk alternatives
• Fruits
• Legumes and pulses

Is It Bad If I Eat a High GI Fruit?

For most healthy individuals, consuming a high GI fruit is not a problem, but keep track of serving size and how often you eat them.

Gaining awareness of high GI fruits and knowing they can impact your blood glucose levels is a powerful asset. You are equipping yourself with the knowledge you need to make nutrition choices that will support your long-term health goals. By prioritizing low-GI fruits over high-GI fruits, you are one step closer to achieving those goals while satisfying your sweet tooth!

How to Add More Low GI Fruits to Your Diet

• Decorate your morning toast with fresh berries instead of jam
• Add oranges and strawberries to your lunch salad
• Snack on apple and natural peanut butter
• Top high-protein cottage cheese with cantaloupe slices
• Sprinkle cinnamon on mango for a light dessert

Tip: Pick low-glycemic snacks throughout the day. They will provide energy and satiety until you arrive at your next meal.

<p class="pro-tip"><strong>Also Read:</strong> <a href="/blog/fruits-vegetables-colors">How Eating the Rainbow Can Benefit Your Health + How to Do It</a>.</p>