The information in this article reflects the most up-to-date data available, and new glycemic load data in the glycemic index fruit chart.
You'll see the lowest glycemic fruits and the best fruits for diabetics.
Jump to:
What is Glycemic Index?
What Affects the Glycemic Index of a Food?
Lowering Glycemic Index
What Fruit Can a Diabetic Eat?
Glycemic Load: How does it factor in?
Glycemic Index Fruit Chart
5 Best Fruits for Diabetics
Low Glycemic Fruits
More Low Glycemic Info
Low Glycemic Index Fruits FAQ
Low Glycemic Vegetables
More to See
Reader Reviews
What is Glycemic Index?
Glycemic index (GI) is a scale from 1 to 100 that shows how quickly, or how slowly, a food raises your blood sugar. Foods are assigned a value based on the food eaten by itself, without the influence of other foods.
Be aware that the serving size changes for each food.
Low glycemic foods have a smaller effect on blood sugar than medium or high glycemic foods. Here's how the scale is broken into low, medium and high.
Glycemic Index Scale
0 to 55 = Low Glycemic 56 to 69 = Medium Glycemic 70 to 100 = High Glycemic
What Affects the Glycemic Index of a Food?
Glycemic index is determined by the food's nutritional information, such as:
the number of carbohydrates
the type of carbs (whether simple or complex)
the amount of fiber
the amount of fat
the amount of protein
Additionally, the food's ripeness, processing, form (liquid or solid; long or short grain), cooking method, and more affect its glycemic value.
Simple Carbs vs Complex Carbs - Know Your Carbs
Simple carbohydrates, chemically speaking, are sugar molecules that stand alone, or are paired with one other sugar molecule. They are already in their simplest form, so they enter the blood stream quickly when eaten. If a food has a significant amount of simple carbs, it is likely high glycemic.
Complex carbohydrates, on the other hand, are long chains of sugar molecules that need to be broken down into simple carbs. This takes time, so complex carbs enter the blood stream at a slower rate.
A food's glycemic value can be raised by removing the the nutrients that help slow carb digestion; like in white flour.
A food's glycemic index cannot be lowered on its own, normally.
An exception to this rule is starchy foods. Check out the GI of potatoes and sweet potato GI.
However, you can lower a food's glycemic effect by eating other foods with it that have significant protein, fat, or fiber. Foods with these nutrients will slow the carbs entering your blood stream.
This fruit pairing chart has a few examples:
Carb
Fat/Protein
Apple
Peanut Butter
Melon
Prosciutto
Watermelon
Feta Cheese
What Fruit Can a Diabetic Eat?
A diabetic can eat any fruit!
Fruits are abundant in nutrients and should not be avoided just because they have simple sugars.
No fruit should be ruled out of your diet until you've tested it by portioning and pairing with adequate amounts of protein, fat, and/or fiber. Unfortunately, there is no perfect ratio. It's a trial and error journey.
Sugars in fruits can spike blood sugar which is why glycemic index is a helpful tool to estimate how quickly it will happen, but it doesn't paint the whole picture.
Glycemic Load uses a food's glycemic index value and factors in portion size to better determine how the food will effect blood glucose. Glycemic load is already calculated in the chart below, but here's the simple equation:
To determine the glycemic load of a banana we take the index value (49) and multiply it by the carbs in the serving size (34), then divide by 100.
49 x 34 / 100 = 17 ~ 1 cup of sliced banana has a medium glycemic load.
Glycemic Load
Range
Low
0 - 10
Medium
11 - 19
High
20 & over
To demonstrate the usefulness of glycemic load, compare banana to watermelon.
Banana has a GI of 49, and watermelon is 50, but in one cup banana has 34 carbs and watermelon has 12. Banana's glycemic load is medium at 17, but watermelon's load is low at 6.
Glycemic Index Fruit Chart
This chart is (best viewed on desktop). If the 2021 tables lacked data, the tables from 2008 or 2002 were used.
In addition to glycemic index and load, serving size and basic nutrition information are included from the USDA. The table includes common fresh and dried fruits. Any information left blank was unavailable.
Screenshot or Download!
glycemic-index-fruits-chart-pdfDownload
Re-sort the table (on a desktop) any way you prefer by clicking the arrows next to the column titles. You can also type into the search bar directly above it.
Glycemic Index
Glycemic Load
Fruit
Serving Size
Net Carbs (g)
Total Carbs (g)
Fiber (g)
Sugars (g)
Protein (g)
Calories (kcal)
Total Fat (g)
29
17
Apple, dried
1 cup
50
57
7
49
1
209
0
44
7
Apple, fresh, Fuji
1 cup sliced
15
17
2
13
0
69
0
56
45
Apricot, dried
1 cup halves
72
81
9
69
4
313
0
42
8
Apricot, fresh
1 cup sliced
15
18
3
15
2
79
0
49
17
Banana, fresh
1 cup sliced
30
34
4
18
2
134
0
Blackberry, fresh
1 cup
6
14
8
7
2
62
1
53
12
Blueberry, fresh
1 cup
18
22
4
15
1
84
0
70
9
Cantaloupe, fresh
1 cup diced
12
13
1
12
1
53
0
22
6
Cherry, fresh
1 cup pitted
22
25
3
20
2
97
0
59
7
Coconut meat, fresh
1 cup shredded
5
12
7
5
3
283
27
62
20
Cranberries, dried, sweetened
¼ cup
31
33
2
29
0
123
0
0
Cranberries, fresh
1 cup whole
12
4
4
0
46
0
55
10
Date, dried, pitted, medjool
1 date
16
18
2
16
0
67
0
52
3
Date, pitted, deglet noor
1 date
4.5
5
0.5
4.5
0
20
0
52
57
Date, pitted, deglet noor
1 cup chopped
98
110
12
93
4
415
1
54
3
Figs, dried, uncooked
1 fig
4
5
1
4
0
87
0
Figs, fresh
1 small fig (1.5inches diameter)
7
8
1
7
0
30
0
54
10
Grape, fresh, green, seedless
100 grams (approx. 15)
19
19
0
16
1
80
0
50
10
Grape, fresh, red, seedless
100 grams (approx. 15)
20
20
0
17
1
86
0
47
8
Grapefruit, fresh
1 cup
14
17
3
1
69
0
29
7
Guava, fresh
1 cup
15
24
9
15
4
112
2
60
10
Honeydew Melon, fresh
1 cup diced
15
16
1
14
1
61
0
Jackfruit, canned in syrup, drained
1 cup
41
43
2
1
164
0
37
14
Jackfruit, fresh
1 cup sliced
36
38
2
32
3
157
1
55
40
Jujubes, dried
100 grams
67
73
6
9
5
281
1
Jujubes, fresh
100 grams
20
20
1
79
0
58
15
Kiwi, fresh
1 cup
20
25
5
16
2
104
1
57
18
Lychee, fresh
1 cup
29
31
2
29
2
125
1
48
12
Mango, fresh
1 cup
22
25
3
23
1
99
1
43
6
Nectarine, fresh
1 cup
11
13
2
11
2
62
0
52
14
Orange, fresh, Mandarin/Tangerine
1 cup
22
26
4
21
2
103
1
45
8
Orange, fresh, navel
1 cup
15
18
3
14
2
86
0
38
6
Papaya, fresh
1 cup diced
14
16
2
11
1
62
0
35
34
Peach, dried, uncooked
1 cup halves
85
98
13
67
6
382
1
76
11
Peach, fresh
1 cup sliced
13
15
2
13
1
60
0
33
7
Pear, fresh
1 cup sliced
17
21
4
14
1
80
0
43
54
Pear, uncooked, dried
1 cup halves
111
125
14
112
3
472
1
7
1
Pear, prickly cactus, fresh (Nopal)
1 cup sliced
9
14
5
1
61
1
61
5
Persimmon
1 persimmon
8
8
0
32
0
82
18
Pineapple, fresh
1 cup chunks
20
22
2
16
1
83
0
39
16
Plantain, green, boiled
1 cup
36
40
4
3
1
166
1
39
7
Plum, fresh
1 cup sliced
17
19
2
16
1
76
0
40
2
Prunes, pitted, Californian
1 prune
5
6
1
4
0
23
0
55
19
Raisins
1 small box (1.5oz)
32
34
2
28
1
129
0
Raspberry, fresh
1 cup
8
18
10
7
2
78
1
40
5
Strawberry, fresh
1 cup
9
12
3
7
1
48
0
50
6
Watermelon, fresh
1 cup
11
12
1
9
1
46
0
Compiled from the USDA & International Tables of Glycemic Index and Glycemic Load Values 2021, 2008, 2002.
5 Best Fruits for Diabetics
These fresh fruits are high in fiber and/or very low on the glycemic index, making them great for diabetes.
This chart graphic is of the best low glycemic and low carb fruits, but remember that a fruit can be eaten with another food to slow your glucose response.
More Low Glycemic Info
Mango glycemic index
Watermelon glycemic index
Diabetes and carrots
Low Glycemic Index Fruits FAQ
Are berries low glycemic?
Yes; all strawberries and blueberries are low glycemic. Blackberries and raspberries do not have an official glycemic index value but they extremely high in fiber and low sugar.
Yes; grapes are low glycemic, but almost all of their carbohydrates are sugar.
Low Glycemic Vegetables
Starchy vegetables tend to be root veggies (beets, potatoes, turnips, etc.) and winter vegetables (acorn squash, butternut squash), but they also include green peas and corn. They are higher on the glycemic index.
Here's a plethora of non-starchy vegetables diabetics can enjoy without worry of spiking blood sugar.
More to See
How to Make Carrot Soup
Easy Chickpea and Spinach Recipe (Curry with Coconut Milk)
Healthy Zucchini Bread
Pumpkin Scones
Share with us which fruits and pairings work for you in the comments below.
Lower GI fruits include berries, plums, kiwi fruit and grapefruit. Higher GI fruits include bananas, oranges, mango, grapes, raisins, dates and pears. Lower GI vegetables include lettuce, broccoli, cabbage, cauliflower and peppers. Higher GI vegetables include carrots, potatoes, parsnips, beetroots and sweetcorn.
Berries are loaded with antioxidants, vitamins and fiber, making them a low-GI alternative when you're craving sweets. Try putting them in plain, nonfat yogurt for a healthy breakfast or dessert. Cherries are another low-GI fruit that may help fight inflammation.
Low GI : Green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils. Medium GI : Sweet corn, bananas, raw pineapple, raisins, cherries, oat breakfast cereals, and multigrain, whole-grain wheat or rye bread. High GI : White rice, white bread and potatoes.
News flash: There is no "worst" fruit. All fruit delivers fiber and nutrients and can be part of a healthy diet. Unfortunately, bananas, pineapples and mangoes get a bad rap for their higher sugar content compared to berries.
Fruit is also an important source of vitamins, minerals, and fiber. However, fruit can also be high in sugar. People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes. ... These include:
The American Diabetes Association reports that any fruit is fine for a person with diabetes, so long as that person is not allergic to that type of fruit. In fact, studies such as one from 2017 have found that a higher fruit intake is significantly associated with a lower risk of type 2 diabetes.
Although many citrus fruits are sweet, research shows that they may help reduce blood sugar levels. Citrus fruits are considered low glycemic fruits because they don't affect blood sugar as much as other types of fruits like watermelon and pineapple ( 50 ).
According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly under-ripe bananas even lower at 42; they have a moderate GL of 13 and 11, respectively.
While you may want to lower your A1C levels overnight, that can't happen. It took months for your A1C to get where it is. It will take months to lower. Instead of looking for a quick fix, eat healthily and exercise regularly.
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk ( 20 , 21 ). Keep in mind that water and other zero-calorie drinks are best.
Also, grapes deliver a better insulin control as well as enhances insulin sensitivity. Grapes in all types i.e., green, red, or blue-purple are good for people with diabetes.
Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.
Grapes are a beloved fruit that is healthy and safe for people with diabetes. They are safe to eat, and you can include them in a diabetic diet because they don't cause a rise in blood sugar. Consuming grapes can lower the risk of getting type 2 diabetes.
The glycemic load (GL) is a measure of the type and quantity of the carbs you eat. When following the low GI diet, it's recommended that you keep your daily GL under 100.
Oatmeal is considered to have a low GI, rated at 55 or less (depending on the type). Other breakfast cereals like corn flakes score above 70, which is considered high on the index. One cup of oatmeal has a GL of 11.5, meaning it has a moderate effect on blood sugar.
Glycemic index of Sweet potato: 54, Glycemic load: 11.3
The glycemic index of sweet potato is 54 which falls under low GI category, but due to high carbohydrate content, the glycemic load of ½ cup of sweet potato cubes is 11.3 which is categorized into medium GL range.
The Glycemic Index (GI) is a measure used to calculate how much a particular food will raise blood sugar levels. Foods are scored from 0 to 100 and are classified as low, medium, or high glycemic. Studies show that the GI of a food can affect your blood glucose levels. As per the data, the glycemic index of eggs is 0.
Strawberries have a GI of 41 and have more vitamin C than an entire orange. You can eat strawberries on their own, add them to smoothies or salads, and use them for desserts.
However, fruit can also be high in sugar. People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes. ... These include:
Furthermore, the sugar content in fruits may cause a high postprandial insulin level that predisposes individuals to diabetes and may increase uric acid production, which is associated with both elevated blood pressure and insulin resistance [6,7].
Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.
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