What fruits should I avoid for diabetes?

December 15, 2025 •

4 min read

According to the World Health Organization, over 10% of people aged 20-79 worldwide have diabetes, and many are concerned about which foods to consume. While fruit is a healthy part of any diet, for those managing blood sugar, certain types of fruit—particularly those with high sugar content, high glycemic index, or concentrated sugars—are best limited or avoided, which answers the question, "What fruits should I avoid for diabetes?"

Quick Summary

This guide explains which fruits and fruit products diabetics should limit or avoid due to their potential to cause rapid blood sugar increases. It covers dried fruits, fruit juices, and high-glycemic tropical fruits, offering comparisons and tips for healthier fruit consumption.

Key Points

High Glycemic Index: Fruits like watermelon, ripe bananas, and pineapple have a high glycemic index, causing faster blood sugar increases.
Concentrated Sugars: Dried fruits like raisins, dates, and figs have concentrated sugars due to water removal, requiring very small portion sizes.
Lack of Fiber: Fruit juices lack the fiber found in whole fruits, which slows sugar absorption; this can cause rapid blood sugar spikes.
Hidden Sugars: Canned fruits often contain added sugars from heavy syrups, making fresh or water-packed versions better choices.
Moderation is Key: The most important rule for all fruits is portion control, even for low-GI options, to manage overall carbohydrate intake.
Pairing Helps: Pairing fruits with protein or healthy fats (like nuts or yogurt) can slow sugar absorption and minimize blood sugar impact.
Fiber is Your Friend: Opt for high-fiber, low-sugar fruits like berries, apples, and pears to help regulate blood sugar levels.

Understanding the Glycemic Index

When it comes to fruit and diabetes, the glycemic index (GI) is a key tool for understanding how different foods affect blood sugar levels. The GI measures how quickly a carbohydrate-containing food raises blood glucose. Foods are ranked on a scale from 0 to 100:

Low GI (55 or less): These foods are digested and absorbed slowly, causing a gradual rise in blood sugar.
Medium GI (56-69): These have a moderate effect on blood sugar.
High GI (70 or more): These foods cause a rapid spike in blood glucose.

While GI is helpful, it’s not the only factor. The glycemic load (GL) is often a more accurate measure, as it considers both the GI and the serving size. Still, knowing which fruits typically fall into the higher GI and sugar categories is crucial for making informed choices.

High-Sugar Fresh Fruits to Limit

Some fresh fruits are higher in natural sugars and carbohydrates, and therefore have a more significant impact on blood sugar. While not forbidden, they should be consumed in moderation and with attention to portion size.

Mangoes

A medium-sized mango can contain up to 45 grams of sugar, which can significantly raise blood sugar levels. While they offer vitamins and minerals, their high sugar content means they should be enjoyed sparingly.

Bananas

The ripeness of a banana affects its GI score; a riper banana has more sugar. A medium-sized banana contains a higher amount of carbohydrates, so sticking to a smaller, less-ripe banana and pairing it with a protein source is a better strategy.

Pineapples

One cup of pineapple chunks contains about 16 grams of sugar. It has a moderate GI and can cause a noticeable blood sugar increase, so portion control is essential.

Watermelon

Known for its high water content, watermelon also has a high GI of 76, which can cause blood sugar to rise quickly. Smaller portions are recommended.

Cherries

Though rich in antioxidants, a cup of cherries contains about 18 grams of sugar and can cause blood sugar spikes if consumed in large quantities. Moderation is key here.

Figs

Figs are a dense source of sugar. While healthy, consuming too many can lead to a quick rise in blood glucose.

Grapes

These small fruits contain concentrated sugars, so a handful can lead to a quicker blood sugar increase than other fruits.

Why Processed Fruits are a Problem

Beyond fresh fruit, processed fruit products are a major concern for diabetics due to their concentrated sugar content and lack of fiber.

Dried Fruits

In the drying process, water is removed, concentrating the natural fruit sugars. This means the portion size needed for a blood sugar effect is much smaller compared to fresh fruit. For example, two tablespoons of raisins have the same carbohydrates as a small apple. Many dried fruits, like raisins, dates, and sweetened cranberries, are high on the GI scale.

Fruit Juices

Fruit juice lacks the fiber found in whole fruit, which is vital for slowing sugar absorption. This causes blood sugar to rise rapidly. Research also links drinking lots of fruit juice to a higher risk of type 2 diabetes. Whole fruit is always the superior choice.

Canned Fruit

Canned fruit is often packed in heavy syrup, adding significant amounts of extra sugar. If choosing canned options, look for fruit packed in its own juice or labeled "no added sugar" and drain the liquid.

Comparison Table: High vs. Low GI Fruits


Feature	High GI/Sugar Fruits (To Limit)	Low GI/Sugar Fruits (Enjoy in Moderation)
Examples	Mango, ripe banana, pineapple, watermelon, figs, grapes	Berries (strawberries, raspberries), apples, pears, oranges, grapefruit
Effect on Blood Sugar	Can cause rapid blood sugar spikes	Causes a slow, gradual rise in blood sugar
Portion Size	Small portions are recommended due to high sugar concentration	Generally larger portion sizes are safe, as long as they are monitored
Fiber Content	Can be lower relative to sugar content	Often higher in fiber, which helps regulate blood sugar

Conclusion

While no fresh fruit is strictly off-limits, the question of what fruits should I avoid for diabetes is best answered by focusing on moderation, portion control, and mindful choices. High-sugar fruits, especially when very ripe, and processed fruit products like dried fruit and juice should be limited or carefully managed to prevent blood sugar spikes. By opting for low-glycemic fruits rich in fiber, diabetics can enjoy the nutritional benefits of fruit without compromising their health. Always consult a healthcare provider or dietitian for personalized dietary advice. For further reading on this topic, refer to the resources from the American Diabetes Association or WebMD.

Outbound Link

For more detailed nutritional information and meal planning strategies, visit the American Diabetes Association's official website: https://diabetes.org/

Frequently Asked Questions

Eating excessive amounts of fruit, especially those high in sugar, can cause blood glucose levels to spike quickly due to the high carbohydrate content. This can complicate diabetes management and should be avoided.

Dried fruits can be eaten in very small, controlled portions because their sugars are highly concentrated. It is crucial to choose versions with no added sugar and pair them with a protein or fat source.

Yes, fruit juice is generally discouraged for diabetics. It contains concentrated sugars and lacks the fiber of whole fruit, leading to rapid blood sugar increases.

Overly ripe bananas have a higher glycemic index than green bananas and should be limited. If you do eat one, choose a smaller banana and pair it with a fat or protein source.

Watermelon has a high glycemic index, meaning it can raise blood sugar quickly. Diabetics should eat it in small, carefully measured portions to minimize the effect.

A typical fruit serving for someone managing diabetes is about 15 grams of carbohydrates. This is roughly equal to a small piece of whole fruit, 1 cup of berries, or two tablespoons of dried fruit.

Choose fruits with a low glycemic index, such as berries, apples, and pears, and monitor portion sizes. Pairing fruit with protein or healthy fats, like nuts or yogurt, can also help slow down sugar absorption.