Can you eat fruits if you have high blood sugar level?

Written by: Nancy Dixit Reviewed by: Dr. Swati Mishra

[{"selector":"#anim-dd8cc970-af97-4423-8fcc-d5951a6476a2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a21129b-91c3-4564-be26-c63adf21e242","keyframes":{"transform":["translate3d(0px, 135.80248%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Yes, you can eat fruits if you have diabetes. But understanding Glycemic Index (GI) and Glycemic Load (GL) is key to managing blood sugar levels. Video Credit: Pexels

What Is Glycemic Index (GI)?

[{"selector":"#anim-afe5f88f-2a14-4222-83aa-ee4e5773c12d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3ea3278-2bc9-476e-8e95-d6be77cc1071","keyframes":{"transform":["translate3d(0px, 124.09298%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b605b0a4-3cae-4a6c-89df-ae6715a7cd91","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4db7077-3c00-431f-947d-135c0b5b5000","keyframes":{"transform":["translate3d(0px, 407.67965%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] GI measures how fast a food raises blood sugar, rated from 1 to 100. High-GI foods cause quick spikes, while low-GI foods are absorbed more slowly. Photo Credit: Shutterstock

Glycemic Load (GL) – A Better Metric

[{"selector":"#anim-a70c17e0-d6eb-4c88-9349-37cd1a125b85","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a4b3190-9129-4bc3-b2a1-13a8f826726f","keyframes":{"transform":["translate3d(0px, 101.78233%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac2ac8a2-dbba-4a0b-8560-086ae2a8cb28","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04d616d8-2809-4c6e-8805-2c1e867311b4","keyframes":{"transform":["translate3d(0px, 488.56191%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] GL combines GI and portion size for a clearer picture of how food impacts blood sugar. For instance, an orange (GI: 52, GL: 4.4) has a low impact, while a candy bar (GI: 55, GL: 22.1) has a high impact. Photo Credit: Shutterstock

How Fruits Affect Blood Sugar

[{"selector":"#anim-53e158e0-ee4c-447f-bc5a-96cb36be0eb1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f71479ab-a825-4295-8fd1-deaa50ff3b41","keyframes":{"transform":["translate3d(0px, 121.03174%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8c63de5b-482c-42dc-83f4-ec0260f7dde4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0fcea09f-e3c1-41f9-a71f-e8bde9244957","keyframes":{"transform":["translate3d(0px, 407.67965%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fruits contain fructose, which your liver converts into glucose, raising your blood sugar. Unlike candy or soda, fruits are rich in fiber, which slows glucose absorption. Photo Credit: Shutterstock

Better Low-GI Fruit Choices

[{"selector":"#anim-90aeb89d-c813-448a-b2a6-08c2ab5008fc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f25791fe-45c3-44c6-92c4-e9333ca5c6a6","keyframes":{"transform":["translate3d(0px, 127.61535%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-813a0100-22d9-41de-9873-e5773d3dea0a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52f9d5cc-d98a-4be4-86eb-8f970c10abd3","keyframes":{"transform":["translate3d(0px, 390.03257%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Low-GI fruits like blackberries (GI: 4), and cherries (GI: 20), are great choices for managing blood sugar levels effectively. Video Credit: Pexels

High-GI Fruits – Handle With Care

[{"selector":"#anim-a30c7797-08c8-495c-8f3f-040c72955709","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5fe4b580-0faf-439d-9a67-b85d39bda936","keyframes":{"transform":["translate3d(0px, 130.76341%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc835bbe-0205-40d8-a054-12335932576e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c28ce218-004d-46df-896b-2ede4aebbfbc","keyframes":{"transform":["translate3d(0px, 340.03257%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Fruits like pineapple (GI: 66) and watermelon (GI: 76) have higher GI but may still fit in small portions. Photo Credit: Shutterstock

Combine For Lower GI Impact

[{"selector":"#anim-cec740f7-12d7-4ed4-af85-a91e7dcd18a5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8e0b125d-2aab-46f0-858a-b3042dc8b132","keyframes":{"transform":["translate3d(0px, 127.61535%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-03f2af62-0d64-4a92-a7e8-5d3dbfd2bf3d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a272e63f-a1f1-40d2-bb07-4c06e97bc104","keyframes":{"transform":["translate3d(0px, 340.03257%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Pair fruits with protein or healthy fats (like apple with peanut butter) to reduce their GI effect on blood sugar. Photo Credit: Shutterstock

Managing Fruits With Diabetes

[{"selector":"#anim-8f244cb5-e264-49b9-ada8-a3b1cc00caa6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eabd0166-3ecd-4621-8953-4967ff6fa2c9","keyframes":{"transform":["translate3d(0px, 133.48450%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84a3ee06-539b-4404-97c2-f0509b706ad1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-445b855a-439b-4fea-a097-caf6aaa59470","keyframes":{"transform":["translate3d(0px, 298.20424%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] If you have diabetes, include fruits in moderation as part of your diet management plan to maintain healthy blood sugar levels. Photo Credit: Shutterstock

Best Fruits For Diabetes

[{"selector":"#anim-9b8e485b-507a-444f-a0fb-fe5b221bf560","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-318da6d3-d5c3-4401-837e-1948645fca0a","keyframes":{"transform":["translate3d(0px, 119.19190%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61ed86dc-2ac9-4cd8-a022-fc0bb9d6be17","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69e18bc2-3653-4cdb-a94a-b7592a1faab8","keyframes":{"transform":["translate3d(0px, 406.20899%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Enjoy fruits like blackberries, cherries, tomatoes, oranges, peaches, pears, pomegranates, and strawberries—they’re diabetes-friendly options! Photo Credit: Shutterstock

If you found this helpful,

[{"selector":"#anim-26d592b5-e379-473b-82cd-872d28628d10","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52db5280-c799-4133-8891-511689146fcb","keyframes":{"transform":["translate3d(0px, 179.61058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce589968-a134-40e2-846a-648123f2fcc6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60184da0-d0a8-4723-a5dc-22c5daf3e2f3","keyframes":{"transform":["rotate(-270deg) translate3d(0px, -2448.9724%, 0) rotate(270deg)","rotate(-270deg) translate3d(0px, 0px, 0) rotate(270deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Tap on that love ❤️ button. Stay tuned for what’s coming next! Video Credit: Tata 1mg Arrow