10 Fruits To Think Twice About If You Struggle To Control Your Blood Sugar

Managing blood sugar can feel like a full-time job, especially when each food affects people differently, especially innocent seeming fruit. They may be naturally packed with nutrients, but a few of them might be doing more harm than good if you’re trying to keep blood sugar levels in check. Before you reach for that fruit bowl, here are some you might want to reconsider. They’re not all off-limits, and every person will react uniquely to each fruit, but it’s good to know what could send your numbers spiking faster than you’d like.

Tropical fruit.Photo byPhoto credit: Depositphotos.

After a personal experiment of wearing a continuous glucose monitor for two weeks, here are some of the high sugar fruits that I experimented with to see how they affected my blood sugar levels.

Watermelon

Watermelon contains 6.2 grams of sugar per 100 grams and lands itself higher on the glycemic index, which can lead to rapid spikes in blood sugar levels.

Pineapple

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 if you're monitoring your levels. I found it best to pair this sweet fruit with protein and fat such as yogurt to temper the effect.

Mango

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 which is easy to do considering how delicious it is!

Bananas

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. If possible, choose slightly underripe bananas with a tinge of green on them for a lower sugar amount.

Red and green grapes.Photo byPhoto credit: Depositphotos.

Grapes

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. Frozen grapes are personal favorite snack at night, but this habit is I've since changed after seeing the effects on my own blood sugar.

Cherries

Cherries provide 12 grams of sugar per 100 grams. Their sweetness can contribute to quicker blood sugar spikes, making moderation key. Tart cherries are a good substitute to look into.

Figs

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. Most people eat these dried more often than fresh which can lead to an even more exaggerated blood sugar spike as the sugars are more concentrated into a smaller piece of fruit and you tend to eat more.

Lychees

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.

Stuffing dates.Photo byPhoto credit: Depositphotos.

Dates

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. There's a reason they call dates "nature's candy" and that's because they're essentially two-thirds sugar! This fruit is probably the one to be most cautious around. I seldom eat dates as a standalone snack any more, instead choosing to use them as a natural sweetener in baking recipes sparingly.

Tangerines

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

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.

Be Aware of Dried Fruit

While many will say to avoid dried fruit altogether when trying to manage blood sugar since drying concentrates all of the sugar and calories into a smaller, more easily consumable form, there are studies that correlate dried fruit intake with decreased rates of type 2 diabetes. Avoidance is unnecessary, awareness of how dried fruit acts versus fresh fruit is key and that will vary for each individual. Opting for fresh fruits, which contain more water, will help you feel fuller and reduce the rapid sugar intake that can occur with their dried counterparts but both can have a place in your diet.