Doing so is one of the easiest ways to manage your blood sugar levels. If you have diabetes, try to eat grams of carbohydrates per meal and grams of carbohydrates for snacks — the amount in a small piece of whole fruit or a half-cup of frozen or canned fruit.

To keep your blood-sugar stable, consider enjoying your fruit with peanut butter, cheese or other healthy fats. This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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While there are some factors you can't control, such as genetics, there are several things you can do to increase the odds of living a longer, healthier life.

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What are low-glycemic fruits? Current research is being done on the role of polyphenol consumption and lowering blood glucose levels. Pears have a GI of The sandpaper texture you feel on your tongue when you eat a pear is fiber.

The high water content, combined with the natural fructose, renders a fruit that serves as a gentle natural laxative that may help when you feel backed up. Pears also contain small amounts of copper and potassium.

Peaches have a GI of 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.

Apricots have a GI of They 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. Overripe bananas, or brown bananas, have a high GI.

Where is the extra sugar coming from? Due to natural aging, the organic breakdown of the fruit produces excess sugars. Most people do not eat brown bananas as a snack. Instead, they are used in baking or frozen and blended into smoothies.

Unripe bananas are a great alternative. They contain less sugar and should have less impact on your blood glucose levels.

Watermelon has a high GI of A ripe watermelon is high in sugar and low in fiber. The fruit is mainly comprised of water and fructose.

Without adequate fiber present to slow down digestion, the sugary water can rapidly enter your bloodstream and increase your risk of a blood sugar spike. Tip: Cantaloupe or honeydew melon are appropriate substitutions for watermelon. The GI for these fruits is less than 55, and they are both classified as low GI fruits.

The glycemic index GI is a measure of how quickly a food affects blood sugar levels. Foods with a low GI score have less impact on your blood sugars, causing your levels to rise slowly and steadily.

For most healthy, non-diabetic individuals, your overall health should not suffer if you consume a high GI fruit, but try to keep track of portion 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! Tip: Pick low glycemic snacks throughout the day. They will provide energy and satiety until you arrive at your next meal. Research on frozen fruits indicates that vitamin retention was unaffected despite being stored in the freezer.

Frozen fruits have a longer shelf life than fresh produce and are better suited to certain recipes, like frozen smoothies. However, it is an excellent practice to review the food label and package before buying a product.

Canned fruits are another very economical option. Tip: Choose canned fruits stored in water instead of juice. This research analysis shows that fresh peaches have a low GI of 28, but peaches canned in heavy syrup have a higher GI of 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 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.

The Signos app, paired with your CGM, gives real-time feedback to help you make the best 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.

Julia Zakrzewski is a Registered Dietitian and nutrition writer. She has a background in primary care, clinical nutrition, and nutrition education.

She has been practicing dietetics for four years. Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors.

The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Take control of your health with data-backed insights that inspire sustainable transformation. Your body is speaking; now you can listen. Interested in learning more about metabolic health and weight management? Copyright © Signos Inc.

They can help increase HDL good cholesterol, lower blood pressure , and help prevent cancer. Blueberries, blackberries, cranberries, raspberries, and just about all berries have a low GI too.

Here is a list of berry varieties that are also fruits with a low glycemic index, ranked low into the 30s and 40s. The actual GI score of avocados largely depends on their ripeness.

Studies have shown that the GI of avocado in general scores below 55, making it officially a low GI fruit. Shockingly, in another study, it was found that the GI of a raw, peeled avocado is estimated to be about zero.

This zero score came with a margin of error of just one point. The conclusion for such a score was backed up by the fact that avocados contain very few sugars. The main sugar found in avocado is D-mannoheptulose.

This sugar is believed to help control blood sugar management. This is a key science behind why the American Diabetes Association encourages diabetes patients to add avocados to their diet. Avocados can also lower the risk of metabolic syndrome, a factor that can increase the risk of diabetes.

Avocado can also reduce the risk of blood vessel diseases such as heart disease, stroke, and even kidney failure. Peaches have a GI of 42 and only have 68 calories. They also have a good amount of minerals, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper.

Having a complex fiber content, the best way to get most of it is to eat a peach with its skin still on. On the lower end of the popularity list of fruits with a low glycemic index, grapes make it, with a GI score of They provide fiber, vitamin B-6, and other essential minerals in ample amounts.

Grapes also provide effective support for digestion and efficient brain function. They can also boost your mood by supporting positive mood hormones.

Perhaps look to incorporate some of these fruits into your diet. Here we list fruits with a low glycemic index, from least to highest score — some you may already know, and some may be completely new to you. Guava has an amazing low GI score of 12 and is a perfect addition to a meal, or a snack, especially in the morning.

As this fruit is rich in fiber, it goes a long way toward keeping you feeling fuller for longer. This can contribute greatly to maintaining a healthy weight. Consuming without the peel is more effective for this purpose and equally lowers total serum cholesterol, triglycerides, and LDL.

Also, Tamarind is packed with magnesium, potassium, iron, calcium, phosphorous, and vitamins B1, B2, and B3. Even small amounts of vitamin C, K, B6, B5, folate, copper, and selenium can be found. The polyphenols in tamarind have antioxidant and anti-inflammatory properties.

These properties contribute to protecting against heart disease, cancer, and diabetes. In specific, the seed extract may help lower blood sugar, whereas the pulp can help you lose body weight and reverse fatty liver disease. Passion fruit has a GI score of 30 and is well known for cutting sugar-craving and mood swings.

Besides, passion fruit boosts the immune system, supports heart health, reduces anxiety, and is a good source of antioxidants and fiber. Most importantly, according to research , passion fruits have a bioactive compound that can improve insulin sensitivity.

Alongside this, they have great potential to reduce the risk of many diseases, including diabetes. One cup can provide When used for this purpose, the USDA recommends an intake of 90 mg per day. Soursop also provides mg of potassium which helps with blood pressure regulation and rapid workout recovery.

The fiber in carambola starfruit slows food digestion and prevents rapid spikes in blood sugar.

High GI foods cause a rapid rise in blood sugar. Often they are high in refined carbohydrates or sugars, which are absorbed into the bloodstream relatively quickly. On the other hand, low-GI foods are digested more slowly. This means they also cause a slower rise in blood sugar.

They are often less processed and contain higher fiber, protein, and healthy fats. Like any measure, GI has its limitations. For example, GI is based on foods eaten alone, on an empty stomach.

Pairing a high-GI food with a protein or fiber source may lower a meal's glycemic impact. It accounts for a blood sugar increase following consuming 50 grams of carbohydrates usually with fiber components removed. In other words, a higher GI for some fruits may be misleading since a normal serving contains fewer carbohydrates per cup.

A ripe, yellow banana ranks 51 according to GI, which is considered on the high end of the low range. While a cup of mashed banana contains about 50 grams of carbohydrates, one medium banana a more common serving size contains only 27 grams.

Interestingly, ripeness can also affect GI ranking. An under-ripe, greener banana ranks around 40, while a ripe banana ranks around GL helps to correct the limitations of GI by taking portion size into account. Keep in mind that GL also operates on a different scale. A GL under 10 is low, and a GL over 20 is high.

Using Gl and GL as a reference can help determine what foods are right for you. Perhaps the most obvious benefit of low glycemic fruits is that they help balance blood sugar levels. Fruits contain plenty of beneficial nutrients and compounds, such as antioxidants and natural sugars.

A balanced source of carbohydrates, such as low-GI fruits, can help provide a steady energy source. Instead of causing a sharp spike in blood glucose, low-GI fruits can sustain energy levels by being digested and absorbed more slowly. Knowing what fruits are low on the glycemic index is invaluable information for people with diabetes.

Especially for those with type 2 diabetes, fruits can provide a sweet snack that can also help encourage weight loss. Research suggests a diet rich in low GI foods may also help lower blood pressure.

Convinced of the benefits? The following fruits have low GI scores in addition to amazing flavors. Apples have a GI of 39 but are surprisingly sweet. Eating an apple with the peel provides a bit of fiber to help balance blood sugars, too.

Apricots have a GI of 42 and are considered a superfood. It contains compounds with antioxidant and anti-inflammatory properties, and may even help prevent chronic disease development. Thanks to soluble fiber, apricots can help stabilize blood sugar, lower cholesterol, aid weight loss, and improve digestion.

Long heralded as a heart-healthy food, blueberries may also be good for blood sugar. With a GI of 53 in the low category, blueberries are rich in compounds called polyphenols known for their health benefits. Recent research shows polyphenols may be crucial in balancing blood glucose levels and enhancing antioxidant activity.

As mentioned above, bananas have a GI of 51 when ripe. Mashed bananas can be used as a sugar substitute in some baking recipes. Limes and lemons rank rather low with a GI around 20, while oranges rank more towards medium at A recent study suggests even the juice from citrus, such as lemons, can lower the glycemic response of a starchy meal or snack.

Technically another type of citrus, grapefruit has a GI of It is abundant in flavonoids, known to have antioxidant, antidiabetic, and anti-inflammatory properties. Fresh, seedless grapes have a GI of Although tiny, grapes are a powerhouse of nutrients, containing plenty of vitamins, minerals, and hydration.

A tropical favorite, raw guava has a GI of Nectar and juice are also popular, although added sugar may be in processed versions. Guava extract is examined by experts for its unique effects on blood sugar, particularly its ability to help people with diabetes lose weight and balance blood glucose.

Deceptively sweet, raw mangoes only have a GI of Like guava, mangoes are a tropical delicacy with anti-diabetic and lipid-lowering activities.

Anciently, mangoes were used medicinally, and are still used for their anti-inflammatory, antibacterial, and antiviral properties. In other words, mangoes are considered to be health-protective.

Next on the list is nectarines, which have a GI of They are considered cousins of the peach and are a stone fruit with smooth skin. One recent study even suggests using nectarines as a sugar substitute in starchy desserts to help make them more digestion-friendly.

Like guava listed earlier , papaya is a tropical fruit that has become more trendy recently. View our Privacy Policy for more information. Preferences Deny Accept. Privacy Preference Center. When you visit websites, they may store or retrieve data in your browser.

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Glycemic Index and Load. Acerola, Barbados Cherry fresh. Strawberries fresh berries. Passion fruit, granadilla fresh.