We Ranked 13 Fruits By Glycemic Impact—Here’s What To Avoid

Ever wonder which fruits might spike your blood sugar the most? Not all fruits affect your body the same way. One of the key factors is the glycemic index (GI), which measures how quickly foods raise your blood sugar levels.

That is why understanding which fruits have higher or lower glycemic impacts can help you make smarter choices for your health needs, whether you’re managing diabetes or simply watching your sugar intake.

13. Watermelon: The Sweet Summer Sugar Spike

Watermelon: The Sweet Summer Sugar Spike
© Diabetes Self-Management

Juicy watermelon tops our list with a surprisingly high GI of 72-76. Despite being mostly water, this summer favorite contains concentrated natural sugars that enter your bloodstream rapidly.

Many people are shocked to learn that watermelon ranks higher than pure table sugar on the glycemic scale! Its refreshing nature makes it easy to overeat, so portion control matters here.

Diabetics should enjoy this fruit sparingly, perhaps paired with proteins to slow sugar absorption.

12. Pineapple: Tropical Treat with a Glycemic Punch

Pineapple: Tropical Treat with a Glycemic Punch
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Pineapple’s GI ranges from 59-66, placing it firmly in the high-impact category. The tropical delight packs a double whammy of natural acids and sugars that can quickly elevate blood glucose levels.

Bromelain, pineapple’s famous digestive enzyme, unfortunately, doesn’t slow down its sugar absorption. The riper the pineapple, the higher its glycemic effect becomes.

Moderation is key—try freezing small chunks for a slower-releasing sweet treat rather than consuming large fresh portions.

11. Banana: The Ripeness Riddle

Banana: The Ripeness Riddle
© The Nutrition Source – Harvard University

Bananas shift dramatically on the glycemic scale as they ripen, from moderate when yellow with green tips to high (51-55) when fully spotted. Those brown spots aren’t just cosmetic; they signal the conversion of starches to simple sugars.

The perfectly yellow banana hits the sweet spot for balanced sugar impact. Green bananas contain resistant starch, which acts more like fiber than sugar in your system.

Athletes often choose bananas for quick energy precisely because of this faster sugar release.

10. Kiwi: The Fuzzy Green Surprise

Kiwi: The Fuzzy Green Surprise
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Kiwi’s emerald flesh houses a moderate glycemic load (GI 53-55) that might surprise health enthusiasts. Don’t let its tart taste fool you—kiwi contains enough natural sugars to place it squarely in the middle of our ranking.

The tiny black seeds and fuzzy skin provide fiber that somewhat counterbalances the sugar impact. One medium kiwi delivers almost your entire daily vitamin C requirement while creating only a moderate blood sugar response.

Eating kiwi with its skin on (yes, it’s edible!) further reduces its glycemic effect.

9. Mango: The Sweet Tropical Dilemma

Mango: The Sweet Tropical Dilemma
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Mangoes deliver tropical bliss with a moderate-to-high glycemic impact of 51-56. Their honeyed flesh becomes increasingly sugar-rich as they ripen, transforming from tangy to candy-sweet.

Unripe green mangoes offer a significantly lower sugar hit than their fully ripened counterparts. The fiber content helps somewhat, but can’t fully offset the natural sugar rush.

Those watching their blood sugar might enjoy smaller portions of mango mixed with protein-rich yogurt to dampen the glucose response.

8. Grapes: Nature’s Candy Clusters

Grapes: Nature's Candy Clusters
© Healthgrades Health Library

Pop-able and snackable, grapes pack concentrated sweetness with a GI between 46-53. Their small size makes portion control challenging—a handful quickly becomes several servings without you noticing!

Freezing grapes creates a delightful treat while slightly lowering their glycemic impact. Red varieties contain beneficial antioxidants like resveratrol, offering heart-healthy benefits despite their sugar content.

The fiber-rich skins provide some glycemic buffering, which is why whole grapes affect blood sugar less than grape juice.

7. Orange: Citrus with a Moderate Sweetness

Orange: Citrus with a Moderate Sweetness
© Healthline

Oranges deliver vitamin C with a surprisingly gentle glycemic touch (GI 40-44). Their tangy-sweet balance comes from a combination of natural sugars tempered by soluble fiber and acids.

The white pit between the flesh and peel contains valuable flavonoids and fiber that help moderate sugar absorption. Whole oranges create a significantly lower blood sugar response than orange juice—a perfect example of how processing affects glycemic impact.

Enjoy oranges as nature’s perfect on-the-go snack with built-in portion control.

6. Strawberries: Ruby Jewels with Low Sugar Impact

Strawberries: Ruby Jewels with Low Sugar Impact
© Healthline

Strawberries offer remarkable sweetness with a gentle glycemic impact of just 40-41. These ruby gems prove that delicious doesn’t have to mean high-sugar.

A full cup contains merely 7 grams of carbohydrates—less than half a banana! Their seeds add texture and fiber, further slowing sugar absorption into your bloodstream.

Diabetes educators often recommend strawberries as a go-to fruit precisely because you can enjoy generous portions with minimal blood sugar concerns.

5. Peach: The Fuzzy Summer Gem

Peach: The Fuzzy Summer Gem
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Peaches deliver summery sweetness with a moderate-low glycemic impact of 42-43. Their juicy flesh carries a perfect balance of sugars and fiber that prevents rapid blood sugar spikes.

The skin contains valuable nutrients and fiber—eating peaches unpeeled maximizes their health benefits while minimizing sugar impact. White-fleshed varieties typically offer slightly lower sugar content than yellow ones.

Peaches continue ripening after picking, so refrigerate them to slow this process and maintain their lower glycemic status.

4. Apple: The Doctor’s Favorite for a Reason

Apple: The Doctor's Favorite for a Reason
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Apples earn their health halo with a glycemic index of 36-40 (averaging 38). Their perfect balance of sweetness and fiber creates a slow, steady energy release rather than a sharp sugar spike.

The skin contains quercetin, a compound that may help regulate blood sugar beyond what fiber alone provides. Different varieties offer varying sweetness levels—Granny Smith ranks lowest on the glycemic scale while Red Delicious sits higher.

That old saying about an apple a day might actually hold scientific merit for blood sugar management!

3. Pear: The Fiber-Rich Blood Sugar Stabilizer

Pear: The Fiber-Rich Blood Sugar Stabilizer
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Pears deliver juicy sweetness with remarkable glycemic gentleness (GI 38). Their grainy texture comes from soluble fiber that forms a gel-like substance, dramatically slowing sugar absorption.

One medium pear packs 6 grams of fiber—nearly a quarter of your daily needs! The skin contains most of the beneficial compounds, so enjoy pears unpeeled for maximum blood sugar benefits.

Ripening pears at room temperature develops their flavor without significantly increasing their glycemic impact.

2. Apricot: The Golden Low-Glycemic Gem

Apricot: The Golden Low-Glycemic Gem
© Verywell Health

Fresh apricots boast a surprisingly low glycemic impact of 31-34, making them an excellent choice for blood sugar management. Their sunset-orange hue signals beta-carotene content, offering antioxidant benefits alongside their gentle sugar profile.

Three fresh apricots contain just 12 grams of carbohydrates but deliver 3 grams of fiber—an impressive ratio for blood sugar balance. Their small size creates built-in portion control.

Dried apricots have a higher glycemic impact (around 30-55), so enjoy them more sparingly than their fresh counterparts.

1. Cherries: The Blood Sugar Champion

Cherries: The Blood Sugar Champion
© Lexington Medical Center Blog

Cherries claim our top spot with an impressively low GI of just 22. These ruby gems contain unique anthocyanins that may actively improve insulin function beyond their gentle sugar impact.

Tart varieties offer even lower glycemic effects than sweet ones, though both types rank exceptionally well. Their deep color signals potent anti-inflammatory compounds that benefit overall metabolic health.

Cherries’ natural melatonin content may improve sleep quality—another factor linked to better blood sugar regulation. Nature really packed these small fruits with outsized benefits!