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22 Best Low-Sugar Fruits for Diabetes

Published on: Jan 30, 2025
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When you’re managing diabetes, finding ways to satisfy your sweet tooth without spiking your blood sugar can feel like a challenge. This is where fruits naturally low in sugar can be a boon.

And the best part is that you don’t even need to look far beyond your local markets for these fruits! Here’s a guide to the low-in-sugar fruit options perfect for managing blood sugar levels.

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Why Choose Low-Sugar Fruits for Diabetes?

Before we get into the list, it’s important to understand the concept of Glycemic Index (GI). The GI tells you how quickly a food causes your blood sugar to rise. Foods with a low GI (less than 55) release glucose slowly into your blood, helping you maintain a stable sugar level. Key insights on GI values:

  • Low GI fruits (GI < 55) help in regulating blood sugar levels and are recommended for diabetes management.
  • Moderate GI fruits (GI 56-69) should be consumed in moderation as they have a more significant effect on blood sugar.
  • High GI fruits (GI > 70) cause a rapid increase in blood sugar and should generally be avoided or consumed sparingly.

By choosing fruits with a low GI and low sugar content, you’re definitely making a smart choice for your health. But here’s something to keep in mind – every fruit, even the low-sugar ones, can affect your blood sugar differently.

The best way to know is to just check your blood sugar levels 2 hours after eating it. And if you’re looking for a reliable glucometer, we recommend Asensia’s Contour Plus Elite Glucometer – it’s highly accurate and very easy to use. You can grab yours here!

Now, let’s take a look at the 20 best fruits that have low sugar and are great for managing diabetes:

Best 22 Fruits Low in Sugar for Diabetes

  1. Guava: This humble fruit is not just delicious but packed with fiber, and its GI is a mere 24! That means it’s a safe and sweet option for your blood sugar levels. This is a powerhouse of nutrients, but eating 1 medium guava (about 200g) per day is sufficient.
  2. Jamun (Indian Blackberry): Known for its anti-diabetic properties, Jamun has a GI of around 25. It helps regulate blood sugar levels and improve insulin sensitivity. Consuming a handful (about 100g) during the season is ideal.
  3. Apples: An apple a day may keep your blood sugar at bay! With a GI of around 38-40, one medium-sized apple (about 150g) is a good snack for those with diabetes, especially when eaten with the skin.
  4. Pears (Naashpaati): Similar to apples, pears offer a GI of about 38 and are high in fibre and low in sugar, making them a great option for fruits low in sugar for diabetes. They also help regulate bowel movements. One medium pear (about 150g) per day can be a healthy choice.
  5. Plums (Aloobukhara): With a low glycemic index of 40, high in fibre and packed with antioxidants, plums are great for stabilising blood sugar levels. Eating 2 medium-sized plums (about 100g) is recommended.
  6. Cherries: Cherries are one of the lowest-GI fruits 22 and contain anthocyanins, which support better blood sugar control. The recommended portion is 1 cup (125g).
  7. Oranges: Oranges, especially the ones grown in India, are rich in vitamin C and have a moderate glycemic index of around 40. The fibre in oranges helps slow down sugar absorption. Stick to 1 medium-sized orange per day.
  8. Peaches: With their juicy sweetness, peaches are low in sugar and have a low GI of 42. They are rich in vitamins A and C. You can eat 1 medium peach (150g) per day.
  9. Strawberries: Strawberries are one of the most beloved fruits low in sugar for diabetes because they have a low glycemic index of 40 and are rich in antioxidants. 1/2 cup is a perfect portion.
  10. Kiwi: With a GI of around 50, this is rich in Vitamin C, fibre, and antioxidants, which help regulate blood sugar levels and support digestion. Consuming 1 medium kiwi (around 100g) daily is ideal for people with diabetes.
  11. Grapefruit (Chakotara): Grapefruit is one of the fruits that have low sugar and has a GI of ~25 and is rich in fibre and Vitamin C, helping improve insulin resistance. Half a medium grapefruit (100g) is ideal as part of a balanced diet.
  12. Avocados: Though often considered a vegetable, avocados are technically fruits. They are low in sugar and high in healthy fats, making them perfect for diabetes management. You can eat 1/2 medium avocado (75g) daily.
  13. Pomegranate (Anaar): Pomegranates are packed with antioxidants and have a low glycemic index of 18-53, making them a diabetic-friendly option. Enjoy 1/4 of a pomegranate per day (about 100g).
  14. Indian Gooseberry (Amla): This local fruit is full of vitamin C and has a low glycemic index, helping to balance blood sugar levels and promote overall health.
  15. Tamarind (Imli): Yes, that tangy, slightly sweet fruit you love in your chutneys! With a GI of just 30, 2-3 tablespoons of tamarind juice (about 30g) is a great addition to your diabetes-friendly fruit list. It’s best enjoyed in its natural form or as part of a dish to avoid overconsumption of sugar.
  16. Kokum: Known for its tart flavour, kokum also has a low GI of just 25. Since kokum is tangy and refreshing, 1-2 kokum fruits or a 1-cup serving of kokum juice is enough to reap its benefits.
  17. Mulberries: These tiny fruits have a GI of 25, are rich in fibre, and are packed with antioxidants, making them an excellent choice for diabetics. 1/2 cup of mulberries will suffice.
  18. Dragon Fruit: Dragon fruit is another tropical delight that is low in glycemic index (48). It’s packed with fibre and antioxidants, making it ideal for maintaining stable blood sugar levels.
  19. Star fruit: With a GI of ~36, starfruit is low in sugar and high in Vitamin C and antioxidants, making it a great choice for managing blood sugar. A portion of 1 medium starfruit (90-100g) per day is suitable.
  20. Fig (Anjeer): Figs have a GI of ~35 and are loaded with fibre, calcium, and antioxidants. They help regulate blood sugar when eaten in moderation. Limit intake to 2 medium-sized figs (50g) per day.
  21. Blueberries: Known for their high antioxidant content, blueberries have a GI of 53. A healthy portion size is about 1/4 to 1/2 cup (around 30-60 grams).
  22. Ice Apples (Tadgola): These refreshing fruits are low in calories and have a GI of 35, making them a great option for managing blood sugar levels. A good portion size would be 1 medium-sized ice apple (around 100 grams).
NOTE: Portion control is crucial for managing blood sugar levels, even with low-GI fruits. Overeating can still lead to spikes in glucose levels.

6 High GI Fruits to Watch Out For

While most fruits are healthy, some have high sugar levels with a high Glycemic Index and can cause your blood sugar to rise quickly. Fruits like ripe banana, mango (in some varieties), chikku, litchi, dates, and pineapple tend to have a moderate to high GI. It’s best to consume these in moderation or in smaller portions.

How We At Fitterfly Can Help You?

Your local sabji mandi offers plenty of fruit options – always go for local and seasonal varieties over imported or dried ones. Fresh, seasonal fruits are the best way to satisfy your sweet cravings naturally!

But managing diabetes isn’t just about picking the right fruits; it’s about creating a balance in your lifestyle. At Fitterfly, we believe that managing diabetes is more than just choosing the right foods.

That’s why we take a holistic approach to your health. We focus on nutrition, physical activity, stress management, and mental well-being to help you achieve your best health.

Our personalised programs include expert advice, customised meal plans, and 24/7 support from health coaches, all designed to make managing diabetes simple, enjoyable, and sustainable.

Call us at 08069450746 and join 30,000+ people who’ve already found success with Fitterfly!
Happy eating, and stay healthy!

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Disclaimer

This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

Which fruit is lowest in sugar?

Guava is one of the lowest-sugar fruits, with a Glycemic Index (GI) of 24. It’s not only low in sugar but also packed with fiber, making it an excellent choice for managing blood sugar.

Which fruit is highest in sugar?

Mangoes, particularly the larger, ripe varieties, are among the highest-sugar fruits. Their GI can range between 50-70, depending on ripeness, making them best enjoyed in moderation.

Which fruit can reduce sugar?

No fruit can actively reduce blood sugar levels. However, certain fruits like guava, apple, and berries can help manage blood sugar spikes. These fruits are rich in fibre and antioxidants, which stabilise blood sugar levels. Guava, in particular, is highly beneficial because its high fibre content slows sugar absorption in the bloodstream.

Which fruits are sugar-free?

Technically, no fruit is completely sugar-free. However, fruits like avocados and lemons are very low in sugar, making them great options for people with diabetes. They offer a minimal impact on blood sugar levels.

What is the best fruit drink for diabetics?

Fresh lemon sherbet without sugar and kokum sherbet without sugar are low sugar fruit drinks for people with diabetes. They hydrate and help support blood sugar control. Kokum, in particular, has a GI of 25 and is both refreshing and beneficial for managing blood sugar levels. Please Note: Our Nutrition Coaches at Fitterfly strongly discourage fruit juices or fruit smoothies for people with diabetes as they lack fibre and can cause rapid spikes in blood sugar levels.

- By Fitterfly Health-Team

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