Despite their high sugar and carbohydrate content, most fruits have a moderately low glycemic index and do not cause dramatic spikes in blood sugar. Aside from high GI fruits such as dried dates and watermelon, most fruits provide a steady supply of sugar that is released into your blood over time. For best results, talk to your doctor or dietitian about the best ways to monitor your consumption of sugary, starchy foods.
Fruit and Blood Sugar
Immediately following consumption, your digestive system begins to break down carbohydrates into glucose. While carbohydrates are primarily responsible for the boost in your blood sugar levels, other components – such as fiber, fructose and minerals – can affect how quickly your body responds to each individual fruit. According to the American Diabetes Association, most fruits have a relatively low glycemic index and may be safe for diabetes patients.
Glycemic Index
The glycemic index is a ranking system that rates various foods and beverages based upon the extent to which they raise blood glucose levels. Some fruits, such as dates, melons, pineapples and sweetened cranberries, have a higher GI level and may result in spikes and marked fluctuations in blood sugar. Other fruits are generally ranked low on the GI scale and produce steady, gradual rises in blood sugar and insulin levels over time.
Glycemic Index of Selected Fruits
According to Harvard Medical School, dried dates have the highest GI of any fruit at 103. Comparatively, apples, bananas, oranges, peaches, raisins and watermelons have GI ratings of 38, 51, 42, 52, 64 and 72, respectively. Fruits with the lowest GI ratings include grapefruit at 25, prunes at 29 and pears at 38. To prevent high spikes in blood sugar, emphasize fruits with low GI levels in your diet to maintain a steady trickle of glucose throughout the day.
Safety Concerns
Eating too many fruits with high GI levels can cause dramatic highs and lows in blood sugar. For best results, monitor your intake of fruits such as dried dates, raisins and watermelon to reduce your risk of high blood sugar. If you are uncertain about which fruits to limit or avoid, talk to your doctor about developing a meal plan that involves a regular intake of low GI foods.
