Living with diabetes, prediabetes, or difficulty controlling blood sugar doesn’t mean giving up fruit. In fact, fruit can and should be part of a healthy diet, as long as the right choices are made and appropriate portions are respected.
The real problem isn’t fruit itself, but rather not understanding how it impacts blood sugar. To understand this, it’s essential to grasp two key concepts:
The Two Indicators That Make the Difference
Glycemic Index (GI)
Indicates how quickly the sugar in a food enters the bloodstream.
Low GI (less than 55): slow and controlled rise in blood glucose.
High GI (more than 70): rapid and sharp rise.
Glycemic Load (GL)
Measures how much actual sugar enters the body in a typical serving.
Low GL (less than 10): safe.
High GL (more than 20): high risk.
The golden rule is clear: prioritize fruits with a low GI and low GL, evaluated in standard 120-gram servings.
The 10 most recommended fruits for people with diabetes
10. Pear
Sweet, filling, and safe.
Low GI and very low GL. Ideal for curbing cravings without glucose spikes.
9. Apple
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