Top 5 fruits that cause high blood sugar spikes

First things first. Fruits are great! Most fruits deliver beneficial vitamins alongside minerals and fiber content to our bodies. However, certain fruits lead to rapid blood sugar elevation, which might be dangerous for diabetics, and those who must strictly monitor their glucose levels. The blood sugar increase occurs due to the natural sugars within the fruits, as well as their glycemic index (GI) value which determines the speed at which carbohydrates increase blood glucose. Here are 5 fruits which trigger the most significant blood sugar increases, because of their effects on blood glucose....

Watermelon serves as a popular summer fruit because of its refreshing juiciness that many love. However, watermelon possesses a glycemic index of 72, and its sweet and water-rich nature contains abundant natural sugars, yet its fiber content is minimal, so its sugars enter the bloodstream quickly, and raise levels. People who need to control their blood sugar, need to measure their watermelon consumption because large portions might trigger dangerous blood sugar increases.

The glycemic index of pineapple ranges between 59 and 66 depending on its size and origin. Natural sugars present in this fruit combine with minimal fiber content, to produce blood sugar elevations at a faster rate than other fruits. People with diabetes or blood sugar concerns, should exercise caution when consuming this sweet and tangy fruit. The effect of pineapple on glucose levels becomes more manageable by eating it with moderate amounts with foods that decelerate sugar absorption including nuts or proteins.

Bananas serve as a well-known fruit whose glycemic index changes, based on the ripeness level of the banana. The natural starches inside bananas transform into sugars, when they ripen from green to yellow with brown spots, which increases their glycemic index to 62 or higher. The natural sugars in bananas transform into a substantial blood sugar increase when people eat large quantities of ripe bananas. People who have insulin sensitivity problems, need to handle ripe bananas with caution by mixing them with fiber and protein to delay sugar absorption.

Dried grapes known as raisins, too, create fast blood sugar elevations in the body. The glycemic index of raisins is around 64, which is considered high for dried fruits. Dried fruits such as raisins present both high calorie content and a risk of overeating, which results in sudden blood sugar increases. People with diabetes or those who experience blood sugar swings, should exercise caution when eating raisins because of their high antioxidant and mineral content. Raisins should be consumed in moderation as part of balanced meals.

Mangoes are known as "king of fruits" because of their exceptional sweetness and delicious taste, yet they maintain a glycemic index of approximately 60. Large portions of ripe mangoes can trigger a major blood sugar increase, because they contain enough sugar content. People who need to manage their blood sugar need to keep their mango portions small, because this fruit contains some fiber but mostly sugar. Eating mango with protein or fiber-rich foods, helps to control how the body handles its sugar levels.

The key to safely consuming fruits without damaging blood sugar control, rests in practicing moderation when eating these foods. Fruits deliver vital vitamins and minerals along with antioxidants and fiber, that support overall wellness, while serving as essential components for healthy diets including those of diabetic individuals. Spacing small portions of food throughout the day helps stop blood sugar from increasing rapidly. The combination of fruits with protein, healthy fats and fiber-rich foods, helps reduce sugar absorption rates which minimises spikes in blood sugar levels. A controlled approach to portion sizes and balanced food consumption makes it possible to incorporate higher sugar fruits into your diet.

References:

Diabetes Care Community - Diabetes And High Glycemic Fruits To Avoid, 2023

PMC National Institutes of Health - Glycemia and peak incremental indices of fruits, 2011

Glycemic Index Chart - HealthCentral, 2024

WebMD - Best Fruits for Diabetes: Glycemic Index, List of Healthy Fruits, 2024

Glycemic Index Handout - AR Heart, 2024

Harvard Health - Blood sugar–friendly fruits if you have diabetes, 2025

Sesame - The 9 Best Fruits For Diabetics (And 6 to Watch Out For), 2025

Onus Heart Institute - Fruits That Diabetic Patients Should Eat and Avoid, 2025

Disclaimer: This article is informational only and not a substitute for medical advice