When I landed in the hospital back in 2024 with what turned out to be heart-related symptoms, I didn’t realise just how much my life was about to change. That one visit kicked off a chain reaction of diagnoses, one of which was type 2 diabetes. That is why low-GI fruits are an important part of my diet.
Since then, I’ve been reporting to specialists, including a diabetes nurse and attending nutritionist talks. And one of the dietary lessons they drilled into me was about the Glycemic Index, or GI for short.
Simply put, it’s a way to measure how quickly a food causes your blood sugar to rise. High-GI foods spike it fast, while low-GI foods release sugars more slowly and steadily, something vital for anyone managing diabetes or trying to keep their energy levels balanced.
Fruit was something I always assumed was healthy across the board. But turns out, not all fruit is created equal. Some types hit your blood sugar harder than others. That’s where low-GI fruits come in, these are the ones I’ve learned to rely on when I want something sweet that won’t mess with my levels.
1. Avocado (GI: 10)
I’m on the fence about whether this is even a fruit (I’m told it is). Regardless, avocado is extremely low in sugar and high in healthy fats, making it one of the lowest GI fruits.
2. Cherries (GI: 20)
Fantastic for diabetic snacking, really sweet, and even packs in other health benefits, like potassium and plant sterols, both helpful when it comes to blood pressure.
3. Raspberries (GI: 25)
Low in sugar but high in fiber, they help slow glucose absorption and keep blood sugar steady.
Also Read: The 7 Best Ways to Naturally Curb Sugar Cravings
4. Strawberries (GI: 25)
Low-GI and loaded with vitamin C, they’re a solid choice when I want something sweet without the sugar spike.
5. Grapefruit (GI: 26)
Low on the glycemic index and known to improve insulin sensitivity, it’s a sharp, refreshing option for managing blood sugar (but an acquired taste).
6. Peach (GI: 28)
Fresh or canned without added sugar, peaches sit low on the GI scale and give a juicy option that doesn’t mess with blood sugar.
7. Pears (GI: 30)
Packed with fibre and water, pears digest slowly, making them a smart, blood sugar-friendly fruit.
8. Unripe Green Bananas (GI: 30)
Thanks to their resistant starch, green bananas digest slowly and offer a blood sugar-friendly alternative to their ripe version.
9. Apricots (GI: 34)
Small but loaded with fiber and antioxidants, apricots are a great low-GI option that won’t spike blood sugar.
10. Oranges (GI: 35)
Despite their sweetness, oranges have a low GI thanks to their fibre content, just avoid the juice if you’re watching your sugar.
11. Pomegranates (GI: 35)
The seeds are packed with antioxidants and fiber, helping balance their natural sugars for a steady blood sugar response.
12. Figs (GI: 35)
Both fresh and dried figs offer a low-GI way to satisfy sweet cravings without causing sugar spikes.
13. Apples (GI: 36)
Easy to grab and full of fiber, apples offer a slow sugar release that keeps blood glucose in check.
14. Plums (GI: 40)
Juicy and tart, plums are low-GI and bring a steady energy boost without messing with blood sugar levels.
15. Coconut (GI: 42)
Fresh coconut meat is low GI and loaded with healthy fats that help slow sugar absorption.
16. Cranberries (GI: 45)
Fresh cranberries are low GI and great for blood sugar, but dried ones often come loaded with added sugar, so check the label.
17. Kiwi (GI: 50)
A low-GI fruit that’s rich in vitamin C and fiber, kiwi supports blood sugar balance while boosting immunity.
Also Read: 7 Healthy Snacks That Helped Me Break Bad Habits (Store-Bought, No Prep Needed)
18. Blueberries (GI: 53)
Right on the edge of low GI, blueberries still make the cut, and their antioxidants help fight inflammation linked to diabetes.
Choosing low-GI fruits has become a simple but powerful part of managing my blood sugar and overall health. If you’re dealing with diabetes or just trying to eat smarter, these fruits are a great place to start.