The glycemic index (GI) is a numerical system that ranks how quickly a carbohydrate-containing food raises blood sugar levels. On a scale of 0 to 100:
- Low GI = 55 or less (good for stable blood sugar)
- Medium GI = 56–69 (moderate impact)
- High GI = 70 and above (fast sugar spike)
For people managing diabetes, prediabetes, insulin resistance, or even PCOS, avoiding high-GI foods is a critical step in controlling blood sugar and energy levels. While fruits are generally healthy and packed with nutrients, some can spike your glucose just as quickly as sugary snacks—especially when eaten alone or in large portions.
High GI Fruits to Limit or Avoid
Based on data from the University of Sydney Glycemic Index Database, Glycemic Index Guide, and Northwell Health, here are the top offenders—fruits with a GI of 70 or more—that may do more harm than good if you’re looking to keep your blood sugar in check.
| Rank | Fruit | GI | GL | Why Avoid |
|---|---|---|---|---|
| 1 | Lychee (canned in syrup) | 79 | 14.8 | Extremely high GI + added sugar = sugar bomb |
| 2 | Watermelon | 75 | 5.6 | Very high GI, even though GL is moderate |
| 3 | Dates (whole) | 70 | 48.4 | High sugar density in tiny portions |
| 4 | Platano (cooked) | 70 | 27.4 | High GI and high glycemic load—double whammy |
Fruits That Border on High GI (GI 60–69)
These are not technically high-GI, but they fall into the upper medium range and may spike blood sugar when eaten in large amounts or without other foods.
| Fruit | GI | GL | Notes |
|---|---|---|---|
| Pineapple | 66 | 8.6 | Fresh is better than canned; still spikes sugar |
| Pineapple (canned syrup) | 65 | 10.1 | Higher GL + syrup = greater spike |
| Melon | 65 | 5.2 | Includes honeydew/cantaloupe types |
| Raisins (all types) | 65 | 46–51 | Extremely concentrated sugars—limit to < 1 tbsp |
| Apricots (canned syrup) | 60 | 12.9 | Processed + added sugar; better to avoid |
| Papaya (fresh) | 60 | 5.5 | Borderline GI; moderate GL |
| Dessert Banana (ripe) | 60 | 13.1 | Riper = higher sugar impact |
| Dried fruits (mixed) | 60 | 49.8 | Very high sugar density in small volume |
What Makes These Fruits Spike Blood Sugar?
- High natural sugar content (like fructose and glucose)
- Low fiber (fiber slows digestion, helping to blunt sugar spikes)
- Preparation method (canning in syrup or drying concentrates sugar)
- Ripeness (the riper the fruit, the higher its GI)
Fruits with Low Glycemic Index: Better Choices for Blood Sugar Control
Instead of these high-GI fruits, choose low-GI fruits that are gentler on your glucose levels. Here are the lowest GI fruits (GI ≤ 35), ranked from lowest to highest:
| Rank | Fruit | GI | GL |
|---|---|---|---|
| 1 | Yellow gooseberry | 15 | 1.8 |
| 2 | Physalis | 15 | 0.6 |
| 3 | Black currant (fresh berry) | 15 | 1.1 |
| 4 | Lemon (fresh fruit) | 20 | 0.6 |
| 5 | Acerola / Barbados cherry (fresh) | 20 | 0.1 |
| 6 | Grapefruit | 22 | 0.0 |
| 7 | Cherry plum | 25 | 0.0 |
| 8 | Cherry (sweet, fresh) | 25 | 4.0 |
| 9 | Blueberry | 25 | 2.0 |
| 10 | Blackberry (fresh berry) | 25 | 2.5 |
| 11 | Pomelo, sheddock (fresh) | 25 | 2.0 |
| 12 | Strawberries (fresh berries) | 25 | 1.9 |
| 13 | Raspberries (fresh berries) | 25 | 3.0 |
| 14 | Cloudberry (fresh berries) | 25 | 1.7 |
| 15 | Sweet cherry | 25 | 0.1 |
| 16 | Goji berries | 25 | 13.3 |
| 17 | Pear (fresh fruit) | 30 | 4.7 |
| 18 | Mandarin | 30 | 3.9 |
| 19 | Passion fruit | 30 | 6.9 |
| 20 | Sea buckthorn | 30 | 0.8 |
| 21 | Pomelo | 30 | 3.0 |
| 22 | Passion fruit, granadilla (fresh) | 30 | 4.0 |
| 23 | Tangerines, satsuma (fresh) | 30 | 3.9 |
| 24 | Apricot (fresh) | 34 | 3.8 |
| 25 | Quince (fresh fruit) | 35 | 3.4 |
| 26 | Orange (fresh fruit) | 35 | 4.1 |
| 27 | Pomegranate (fresh) | 35 | 6.7 |
| 28 | Fig (fresh) | 35 | 6.7 |
| 29 | Dried apricots | 35 | 21.2 |
| 30 | Nectarine (fresh fruit) | 35 | 4.1 |
| 31 | Prickly pear (fresh fruit) | 35 | 3.4 |
| 32 | Peach (fresh fruit) | 35 | 4.0 |
| 33 | Dried peaches | 35 | 20.2 |
| 34 | Plums (fresh) | 35 | 3.9 |
| 35 | Dried apples | 35 | 20.6 |
| 36 | Applesauce (unsweetened) | 35 | 4.0 |
High-GI fruits aren’t bad per se, but they’re better consumed: In very small portions, with fat or protein to slow digestion, or balanced with lower-GI foods in meals. Being aware of glycemic index and glycemic load helps you eat smarter, not just “healthier.” So next time you’re reaching for a fruit bowl, keep this ranking in mind—especially if you’re focused on managing blood sugar.