Low Glycemic Index Fruits For Diabetic People

Introduction

The Glycemic Index is the value assigned to a food item based on how quickly it releases glucose into the blood. The primary energy source in the blood is glucose. If a particular food item has a high glycemic index, it means that it releases energy into the blood at a quicker rate and vice versa¹. 

A faster energy release means a steeper spike in blood sugar levels, something that is not conducive to a person who has diabetes. Since they already have trouble with controlling the blood sugar in their bodies, sudden crests and troughs make their condition worse and put them at a higher risk of other organ failures. Therefore, it is advised that people with diabetes eat fruits with a low glycemic index, i.e., fruits suitable for diabetes.

Fruits are a healthy snack option for diabetics because the sugar, fructose, present in them is not readily absorbed by the human body. Therefore, the spike in blood sugar is gradual and good for the system. Also, fruits provide an excellent source of fibre and help you feel fuller for longer. This, in turn, leads to proper weight management and prevents obesity. Here are ten fruits for people with diabetes that have a low glycemic index.

14 Low Glycemic Index Fruits

1. Pears

These have a glycemic index of 38². A versatile fruit, it can be poached, baked, or eaten as is. The healthiest option is to eat them with their peel on, as the amount of vitamins and minerals is highest just under the skin.

2. Oranges

Oranges have a glycemic index of 40. Apart from providing a boost of vitamin C, oranges offer a good dose of fibre. Many people choose to have orange juice, which isn’t a healthy alternative, as the juice has all the calories but no fibre.

3. Apples

With a glycemic index of 39⁴, apples provide you with fibre and a dash of crunch. They make a hearty salad, as well as baking and cooking options. Apart from this, they have an added advantage as they are gut-friendly and boost your iron levels.

4. Cherries

The little fruits pack a punch. They have a glycemic index of just 20, but are abundant in nutrients. Rich in potassium, antioxidants, and fibre, cherries are good for your immune system and your heart⁵. They have a rather short growing season, so canned cherries can be substituted as long as they are low in sugar.

5. Grapefruits

This citrus fruit has a glycemic index of 25. Vitamin C, antioxidants, potassium and fibre are some of the nutrients they are rich in. Grapefruits help maintain healthy heart function and are good for digestion. They also boost immunity⁶.

Also Read: Your Ultimate Guide To A Balanced Diet For Diabetes

6. Strawberries

One of the favourites with young and old alike, Strawberries can be baked, cooked or had in their natural form. They make for exciting partners with drinks and food. Their glycemic index is 41.

7. Prunes

These have a GI of 29. People who suffer from constipation swear by them as they are potent natural laxatives⁷. The fibre in prunes adds bulk to the stool and also reduces cholesterol.

From experience, let me tell you about the magic of tomatoes! It’s like a magical product that may aid diabetics. 32 calories, 7 grams of carbohydrates, and 2 grams of fibre are included in one cup of sliced or diced tomatoes³, making it an ideal food for people with diabetes.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

8. Peaches

Succulent and juicy, what is there not to love about peaches? With a glycemic index of 45, they are a good option for people with diabetes. Rich in essential vitamins, minerals, and antioxidants⁸, peaches provide a delicious alternative to calorie-laden desserts.

9. Plums

Plums have a glycemic index of 40. Because they bruise quickly, you might have difficulty laying your hands on them. They are rich in antioxidants and are juicy⁹.

10. Grapes

Grapes have a glycemic index of 53. They provide fibre, vitamin B-6 and other essential minerals in ample amounts¹⁰. They are good for digestion, boost one’s moods and support efficient brain function.

11. Dried Apricots

This dry fruit has a glycemic index of 32. It can be considered one of the low-glycemic index fruits. They provide vitamins A and E, as well as a bite-sized portion of copper. Like any other dried fruit, apricots contain a good amount of sugar¹¹. Hence, make sure to consume them in smaller portions. One issue with having dried apricots is that they bruise quite easily. As a result, many ship them in to avoid this problem.

12. Avocado

This is one fruit where its glycemic index depends on how ripe it is. In general, studies¹² point to a number below 55, making it one of the lower GI fruits. Another research¹³ done on the Nigerian avocado reveals its index to be much more than 40! And wait till you hear this. A completely raw and peeled avocado is said to have a glycemic index of nearly zero.

Regardless of the indices, it is a fact that the fruit contains very little sugar. One of the main sugars found in it is called D-mannoheptulose, which is known to help monitor blood sugar management.

Some benefits of eating avocados include helping to lower the risk of metabolic syndrome, which can increase the chances of developing diabetes. It can also help in reducing the chances of many blood vessel diseases like kidney failure, heart disease, and even a stroke.

13. Guava

Guava is on the list of low-glycemic index fruits with a score of 12! You can add this fruit to a meal or simply have it as a snack. Due to its high fibre content, the fruit keeps you fuller for a longer time, which can help maintain good health. The fruit is also important in lowering blood sugar levels, especially in patients with type 2 diabetes¹⁴. A pro tip: eat the fruit without the peel, as it helps lower total serum cholesterol and triglycerides.

14. Tamarind

Having a GI score of 23, Tamarind is high in fibre. It is also packed with a variety of vitamins and minerals, including potassium, iron, B1, B2, C, K, and more. The fruit also has antioxidant and anti-inflammatory properties, which can help protect against diseases like cancer, diabetes, and heart-related conditions¹⁵.

The next time you feel hungry, opt for one of the prescribed fruits for diabetes.

I recommend all diabetics watch out for the quantity of mango they’re consuming. Consuming mango fruit is healthy! The necessary nutrients and fibre are present. However, some varieties may contain more naturally occurring sugar than others. From my observation, one mango, for instance, contains a staggering 46 grams of sugar, making it a poor choice if you’re trying to control your sugar intake or weight. You might have a few slices now and keep the remaining for afterwards.

Dr. Rajeev Singh, BAMS

References

1. Department of Health & Human Services. Carbohydrates and the glycaemic index. Better Health Channel. [cited 2025 Apr 18]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index 
2. Stephenson K. Pears and diabetes. USA Pears. 2022 [cited 2025 Apr 18]. Available from: https://usapears.org/pears-and-diabetes-2/ 
3. Tomatoes, raw nutrition facts and analysis. NutritionValue.org. [cited 2025 Apr 18]. Available from: https://www.nutritionvalue.org/Tomatoes%2C_raw_74101000_nutritional_value.html 
4. GI Search – Glycemic Index. GlycemicIndex.com. [cited 2025 Apr 18]. Available from: https://glycemicindex.com/gi-search 
5. Cherries. National Kidney Foundation. [cited 2025 Apr 18]. Available from: https://www.kidney.org/kidney-topics/cherries 
6. Murphy MM, Barraj LM, Rampersaud GC. Consumption of grapefruit is associated with higher nutrient intakes and diet quality among adults, and more favorable anthropometrics in women, NHANES 2003–2008. Food & Nutrition Research. 2014 [cited 2025 Apr 18];58(1):22179. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4016745/ 
7. Stacewicz-Sapuntzakis M, Bowen PE, Hussain EA, Damayanti-Wood BI, Farnsworth NR. Chemical composition and potential health effects of prunes: a functional food? Critical Reviews in Food Science and Nutrition. 2001 Jul 1 [cited 2025 Apr 18];41(4):251–86. Available from: https://pubmed.ncbi.nlm.nih.gov/11401245/ 
8. Durst RW, Weaver GW. Nutritional content of fresh and canned peaches. Journal of the Science of Food and Agriculture. 2012 Sep 11 [cited 2025 Apr 18];93(3):593–603. Available from: https://pubmed.ncbi.nlm.nih.gov/22968977/ 
9. Askarpour M, Ghalandari H, Setayesh L, Ghaedi E. Plum supplementation and lipid profile: a systematic review and meta-analysis of randomised controlled trials. Journal of Nutritional Science. 2023 Jan 1 [cited 2025 Apr 18];12. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9869099/ 
10. Yadav M, Jain S, Bhardwaj A, Nagpal R, Puniya M, Tomar R, et al. Biological and medicinal properties of grapes and their bioactive constituents: An update. Journal of Medicinal Food. 2009 Jun 1 [cited 2025 Apr 18];12(3):473–84. Available from: https://www.researchgate.net/publication/26690526_Biological_and_Medicinal_Properties_of_Grapes_and_Their_Bioactive_Constituents_An_Update 
11. Semwal PC, Semwal A, Bhatt SP, Parashar T, Ankur, Jakhmola V. Apricot – a new source of chemically active constituents: A medicinal overview. Biomedical and Pharmacology Journal. 2023 [cited 2025 Apr 18]. Available from: https://biomedpharmajournal.org/vol16no2/apricot-a-new-source-of-chemically-active-constituents-a-medicinal-overview/ 
12. Powell J. Avocados – the nutrition source. The Nutrition Source. 2024 [cited 2025 Apr 18]. Available from: https://nutritionsource.hsph.harvard.edu/avocados/ 
13. Mazmanyan V, Harutyunyan A. Avocado glycemic index (GI) – Is it high or low? Food Struct. 2023 Nov 1 [cited 2025 Apr 18]. Available from: https://foodstruct.com/food/avocado/glycemic-index 
14. Kumari S, Rakavi R, Mangaraj M. Effect of guava in blood glucose and lipid profile in healthy human subjects: a randomized controlled study. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH [Internet]. 2016 Jan 1; Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5071920/ 
15. Kuru P. Tamarindus indica and its health related effects. Asian Pacific Journal of Tropical Biomedicine. 2014 Aug 8 [cited 2025 Apr 18];4(9):676–81. Available from: https://www.sciencedirect.com/science/article/pii/S2221169115300885?via%3Dihub 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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