Fruits with a High Glycemic Index That You Should Avoid

Fruits with a high glycemic index are the ones that cause a sudden spike in an individual’s blood sugar levels. The glycemic index (GI) shows how quickly carbohydrates affect the blood sugar levels in the body after two hours of consumption.

Fruits with a low GI score lead to a slow rise in blood sugar levels, which helps the body better manage blood sugar post-meals. Fruits with a high glycemic index, on the other hand, lead to a dramatic spike in blood sugar and causes other health concerns as well. Thus, for these reasons, high glycemic fruits or any other high-GI food must be avoided or consumed in moderation. This is particularly important if you have diabetes.

Fruits with a high glycemic index lead to a dramatic spike in blood sugar. (Photo via Pexels/Pixabay)

The GI is calculated from 0 to 100, with 100 being pure glucose. According to the American Diabetes Association, GI scores are rated as:

• Low – 55 or below
• Moderate – 56 to 69
• High – 70 and above

High GI fruits are the ones which have a GI score of 70 or above. These fruits, though nutritious, should be consumed in moderation but should be completely avoided by diabetics.

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Fruits with a High Glycemic Index

Here are some of the high glycemic fruits to avoid:

Bananas

Bananas, particularly ones that are over-ripe and have too many brown spots, are among the top fruits with a high glycemic index. They contain more sugar than regular ones and have a GI score of 70 or more.

Bananas are packed with potassium and are very nutritious. However, if you want to keep your blood sugar in control, it is best to consume them in moderation. When buying bananas, look for slightly green ones and try eating them before they ripen.

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Pineapple

Fruits with a high glycemic index also include pineapples, especially ones that are packed in cans. The canned varieties are loaded with sugar syrup and are not good for your health. They have no nutritional value, plus they spike blood sugar levels tremendously. If you still want to add pineapples to your diet, opt for fresh, whole ones, and eat them in moderation.

Pineapples have high glycemic index. (Photo via Pexels/PicFoods.com) Oranges are high GI fruits. (Photo via Pexels/Pixabay)

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Mangoes

Mangoes are one of the most loved fruits in the world, but they have lots of natural sugar, which makes them a big no for diabetes sufferers. In addition to a high GI score, mangoes also have a high content of carbohydrates and sugar, which increases blood sugar levels rapidly, especially in diabetes patients.

One mango has approximately 50 grams of carbohydrates as well as around 47 grams of sugar, which is more than enough to spike blood sugar.

If you are a diabetic and want to add mangoes to your diet, then make sure to have the fruit in small amounts at night or in the evening, and also be sure to cut other carbohydrate-containing foods from your diet, which includes pasta, bread, and more. If you already have a high blood sugar level, then it's best to completely avoid mangoes.

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Oranges

Oranges are also among the top fruits with a high glycemic index that you must definitely avoid if you have diabetes. Although oranges contain a high amount of water content, they are still not healthy for diabetes.

It is estimated that one raw orange contains about 16 grams of carbohydrates, in which nine grams is complete sugar. So, to keep your blood sugar levels in check, eat oranges in moderation and consider consuming smaller ones.

Oranges are high GI fruits. (Photo via Pexels/Pixabay)

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Low GI Fruits: Healthiest Fruits for Diabetics

Some of the healthiest and lowest GI fruits that are safe for people with diabetes are strawberries, blackberries, blueberries, apples, pears, dates, grapefruits, peaches, plums, honeydew melons, kiwis, and avocados.