Fruits That Won’t Spike Your Blood Sugar

Fruits, while packed with vitamins and fiber, can also contain varying amounts of carbohydrates that influence your blood sugar levels. To maintain stability in your blood glucose, choose fruits with a low glycemic index. These fruits cause a slower, more controlled rise in blood sugar levels.

The glycemic index (GI) is a ranking system for food measuring how quickly these foods raise blood glucose levels after eating. Low glycemic index fruits typically have a GI score of 55 or less (a higher GI is worse for your blood sugar) and provide a gradual release of sugar into the bloodstream, which can help prevent the spikes that may occur with higher GI foods.

Fruits with a high glycemic index are digested quickly, causing a spike in your blood sugar levels. Examples include ripe bananas or watermelons. Low glycemic fruits, rich in fiber, tend to have a less immediate impact on blood sugar levels, as fiber slows the absorption of sugar into your bloodstream.

The fruits listed below rank lower on the GI scale, which means they have a lesser impact on blood glucose when consumed in reasonable portions. Please note that if you pig out on low GI fruits, your blood sugar will still go through the roof. More on what a ‘reasonable portion’ is later.

Tomatoes (GI 15)

Often considered a vegetable, tomatoes are actually a fruit. The combination of water, fiber, and acids in tomatoes contributes to their low glycemic index of 15.

Incorporating tomatoes into meals and snacks provides nutrients like vitamin C, lycopene, and potassium without spiking blood sugar.

Avocados (GI 40)

The fat and fiber content of avocados helps slow down the digestion process, resulting in a gradual rise in blood sugar rather than a rapid spike.

Avocados are a staple food when it comes to eating a keto or low carb diet. Incorporating avocados into meals and snacks even help slow down absorption of sugar from other foods you’ve eaten at the same seating.

Berries: Strawberries, Raspberries, and Blackberries (GI 25-35)

Berries like strawberries, raspberries, and blackberries have low glycemic indexes, ranging from 25-35. This is due to their high fiber and water content.

The natural fructose in berries also helps blunt blood sugar response compared to foods with more glucose. With their sweet taste and low glycemic effect, berries are the perfect replacement for junky desserts.

Citrus Fruits: Lemons, Oranges, and Grapefruit (GI<45)

Citrus fruits like oranges, grapefruits, lemons, and limes have a low glycemic index. The tartaric and malic acid naturally found in citrus acts to reduce the glycemic effect. Incorporate citrus fruits into your homemade salad dressings and have it before your main meal to blunt your blood sugar spike.

Stone Fruits: Cherries, Plums, and Apricots (GI<45)

The natural fiber, vitamins, minerals, water and plant compounds in stone fruits like peaches, plums, nectarines, cherries and apricots help slow down the digestion of sugars, leading to a more gradual absorption into the bloodstream.

Incorporating peaches, plums, nectarines, and cherries into the diet can provide sweetness without significantly spiking blood sugar. Just make sure you enjoy stone fruits in moderation. Eating a whole nectarine still caused a small spike in my blood sugar to 8.2 mmol/l (147.6 mg/dl).

Pome Fruits: Apples and Pears (GI<40)

The fiber found in apples and pears, including pectin, slows digestion and the absorption of sugars into the bloodstream. Plus, the high water and antioxidant content helps mitigate glycemic response.

As with most fruits, the riper and softer an apple or pear is, the higher it will be on the glycemic index. As the fruit ripens, the fiber content decreases and sugars become more readily available. Firm, crunchy apples and pears tend to have a lower glycemic impact.

Tart apple varieties like Granny Smith and Braeburn tend to have a lower glycemic index than sweeter varieties like Fuji, Gala, and Honeycrisp. The increased tartness comes from higher levels of acids, which slow digestion.

Similarly, Bartlett and Anjou pears tend to be less sweet and have lower glycemic impact than sweeter Bosc and Red pears. The riper a pear gets, the higher its glycemic response will be.

Kiwi Fruit (GI<40)

Kiwis contain a type of soluble fiber called pectin which helps slow down the digestion of sugars and absorption of glucose into the bloodstream. The acidic nature of kiwis (from compounds like quinic and citric acid) helps slow down the rate at which kiwis are digested and sugars are released.

So with their fiber, fructose, acidity, water content, and low starch, kiwis are able to provide sweetness without significantly spiking blood sugar levels.

Guava (GI 20-40)

Guava contains both insoluble and soluble fiber such as pectin, which helps slow down the digestion of sugars in the fruit. Guava is also high in fructose compared to glucose (fructose doesn’t cause a blood sugar spike as much as glucose but is worse for your liver). Again, The riper and sweeter the guava, the higher its GI will rise.

Grapes (GI 43-59)

Overall, most types of grapes have a low to moderate glycemic index, ranging from around 43-59. Red and green seedless grapes tend to have slightly lower GI values compared to black/purple grapes. Smaller grape varieties like Thompson seedless and Pinot noir grapes often have lower GI due to higher skin-to-flesh ratio.

While all grapes are relatively low glycemic, focusing on smaller, tangier varieties that are less ripe can help further reduce glycemic impact. Overall, having a few grapes after your meal, regardless of type, makes for a healthy, low GI treat.

Star Fruit (GI 45)

Star fruit is not only unique in its shape but also in its low GI ranking. The fruit is an excellent source of vitamin C, providing over 50% of the daily value. It also contains antioxidants, potassium, and magnesium.

Incorporating Low-GI Fruits into Your Diet

Focus on including a variety of low-GI fresh fruits like apples, pears, and oranges to add fiber and essential nutrients to your diet. Strategically pair these fruits with proteins or healthy fats to further stabilize blood sugar. For example:

• • Breakfast: An apple with a serving of almond butter.

• • Lunch: A mixed greens salad with sliced pear and grilled chicken.

• • Snack: Orange segments with a few walnuts.

What Is A Reasonable Portion/Serving Size?

For fresh fruit, a portion is typically what you can fit in one hand. Here’s a quick guide for other fruit forms:

• • 1 small fruit (apple, orange, pear, peach, etc.)

• • 1 cup of diced or sliced fruit pieces (melon, pineapple, mango, berries, etc.)

• • 1⁄2 cup fresh fruit juice (with no added sugars)

• • 1-2 tablespoons of dried fruit (raisins, cranberries, apricots, etc.)

There is no reasonable portion size for fruit juices. When you take the fiber out of fruit, you’re ingesting liquid glucose which will spike your blood sugar rapidly and with gusto.

Practical Tips For Eating Fruits

• • Pair fruits with healthy fats or proteins to slow glucose absorption.

• • For easy portioning, a tennis ball size fruit or a handful of berries makes a good single serving.

• • Focus on spreading fruit out over the entire day rather than consuming all at once.

• • Choose to eat fruits that are more tart and less ripe for better blood sugar control.

Health Benefits Beyond Glycemic Control

Eating fruits with a low glycemic index not only assists with glycemic control but also offers a host of additional health benefits. When you incorporate these fruits into your diet, you’re also supporting your overall health. Many low-GI fruits come packed with antioxidants. These compounds help combat oxidative stress and may reduce your risk of chronic disease.

Fiber is another vital component found in these fruits, which contributes to a healthy weight by promoting a feeling of fullness.

You’ll find that fruits like apples are a significant source of vitamins such as vitamin C and minerals like potassium which are essential for your overall well-being.

Phytochemicals are the compounds that give fruits their vibrant colors and include flavonoids and carotenoids, contributing to your body’s defense against inflammation.