Fruits are a staple in a healthy diet, but not all fruits are created equal when it comes to managing blood sugar. Some pack a lot more sugar punch than you might expect, which can be a real concern if you’re keeping an eye on your glucose levels. Here, we dive into ten fruits that are surprisingly sugary and might just spike your blood sugar more than you’d like.

*The content of this article is not intended as medical advice.

Pile of different tropical fruit.
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A close up of slices of watermelon.
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Watermelon, containing 6.2 grams of sugar per 100 grams, has a high glycemic index, which can lead to rapid spikes in blood sugar levels, making it a challenging choice for maintaining steady glucose control.


Grilled pineapple slices garnished with mint on a wooden serving board.
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Pineapple is not only rich in flavor but also high in sugars, with 10 grams per 100 grams. Its quick sugar release can cause sharp increases in blood sugar, requiring cautious consumption.


Mango fruits and mango slices on the old wooden table
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Mangoes are nutrient-rich but come with a high sugar content of 14 grams per 100 grams. They can cause significant blood sugar spikes, particularly if consumed in large amounts.


Bananas in a basket on a white background.
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Bananas, especially ripe bananas, are high in carbohydrates and sugars, specifically 12 grams per 100 grams, which can raise blood sugar levels more quickly than other fruits might.


A group of grapes with water drops.
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Grapes, while small, pack a sugary punch with 16 grams of sugar per 100 grams, potentially leading to rapid increases in blood sugar if eaten in large quantities.


A plate of fresh cherries with a pie in the background.
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Cherries provide 12 grams of sugar per 100 grams. Their sweetness can contribute to quicker blood sugar spikes, making moderation key for those with blood sugar concerns.


Fresh aphrodisiac figs on leaves with one sliced in half, revealing ripe red interior.
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Figs are another high-sugar fruit, containing about 16 grams of sugar per 100 grams. Their rich flavor and high sugar content can lead to quick rises in blood sugar levels.


Lychee on a wooden surface.
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Lychees contain about 15 grams of sugar per 100 grams. They can cause sudden increases in blood sugar due to their high sugar content and should be eaten sparingly.


A person cutting a piece of cheese with a knife.
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Dates are extremely high in sugar, providing about 63 grams per 100 grams. They are very dense in calories and sugars, which can cause significant blood sugar spikes.


Tangerine segments.
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Tangerines provide about 10.6 grams of sugar per 100 grams. They can lead to faster increases in blood sugar levels due to their relatively high sugar content compared to other citrus fruits.

How To Make Fruit Work For You

A bowl of fruit salad with kiwi, blueberries, strawberries and raspberries.
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To make fruit work for you without causing unwanted spikes in blood sugar, consider pairing your fruit with proteins or healthy fats. For example, enjoy apple slices with almond butter or add a handful of nuts to a berry salad. These combinations help slow down the absorption of sugar into your bloodstream, providing a more stable and sustained energy release.

Avoid Dried Fruit

A bowl of dried fruits.
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Avoiding dried fruit can be beneficial for managing blood sugar, as drying concentrates all of the sugar and calories into a smaller, more easily consumable form, leading to quicker spikes in glucose levels. Opt for fresh fruits instead, which contain more water, helping you feel fuller and reduce the rapid sugar intake that can occur with their dried counterparts.

11 Best Fruits To Eat For A Diabetic-Friendly Diet

Healthy salad with glucose meter and measuring tape indicating a focus on diet for diabetes management.
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Navigating the world of what to eat can be tricky when you’re managing diabetes, especially when it comes to fruits. Yes, fruits are packed with essential nutrients and can be a great way to satisfy a sweet craving, but they also bring carbohydrates to the table, which means they have the power to influence your blood sugar levels.

However, not all fruits affect glucose levels in the same way; some have a lower glycemic index (GI) and provide a slow, steady source of energy without the spike. Let’s dive into which fruits are most diabetes-friendly, offering the sweet taste and nutritional benefits without the worry of sending your blood sugar on a roller coaster ride.

Read it Here: 11 Best Fruits To Eat For A Diabetic-Friendly Diet

Master Your Blood Sugar with These 11 Smart Snacks

Woman eating a piece of bread with peanut butter.
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Managing your blood sugar doesn’t have to be a chore or involve cutting out all your favorite foods. In fact, the right snacks can actually help keep your levels steady throughout the day. We’ve rounded up 11 smart snack options that taste great and are good for your blood sugar.

Read it Here: Master Your Blood Sugar with These 11 Smart Snacks

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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