These fruits are naturally sweet, but they won’t spike your blood sugar. Each one clocks in with a glycemic index (GI) under 55, which experts consider low.
Because they digest more slowly, they help you avoid those dreaded sugar crashes while still tasting delicious.
Whether you’re watching your glucose, trying to snack smarter, or just want to stay full without the slump – these are the 10 best fruits to have.
Let’s count them down, ranked from the highest “low” to the lowest on the GI scale…
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GI: ~50-53
Kiwis are one of the healthiest fruits for several reasons – they’re low-GI, high in fiber and vitamin C, support digestion, and may even improve sleep. A sweet, all-around superstar!
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GI: ~42
Few things feel more summery than biting into a fresh peach. And luckily, their sweetness doesn’t mean a sugar overload – fresh peaches have a GI around 42. They’re also rich in antioxidants and vitamin C, making them a skin-friendly and blood-sugar-friendly choice. Stick to fresh over canned, which often contains added syrup.
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GI: ~41
Strawberries might taste like candy, but they won’t mess with your blood sugar the same way. Low on the glycemic index, strawberries clock in at about 41. They’re also rich in fiber and antioxidants, so feel free to toss them in everything from yogurt bowls to smoothies.
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GI: ~40
Plums are underrated in my opinion, which is a shame, because they’re delicious and good for you. Juicy, slightly tart, and packed with antioxidants like anthocyanins, they’ve got a GI of just 40. Perfect for snacking or tossing into salads.
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GI: ~40
I always thought citrus would spike blood sugar, but whole oranges are actually low-GI—thanks to their fiber-packed segments. Just be sure to eat them whole, not juiced, for the best blood sugar balance.
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GI: ~30-38
Juicy and naturally sweet, pears have a GI ranging from 30 to 38, depending on the type and ripeness (Bosc pears are the lowest GI). The fiber in the skin helps slow digestion, making them a smart choice that keeps you full longer.
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GI: ~36 (on average)
An apple a day… might actually help regulate your blood sugar. Apples are rich in pectin, a type of fiber that supports digestion and helps slow sugar absorption. There are a ton of different types of apples, so naturally the GI can vary anywhere from 29 to 44 depending on the type, with an average of 36.
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GI: ~25
I recently got a batch of blackberries that were so sweet and juicy, I basically ate the whole thing. Good news? They’re impressively low-GI at just 25 and packed with fiber and antioxidants. Toss them in a smoothie or eat them by the handful (no guilt here).
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GI: ~25
Grapefruit has a reputation for supporting weight loss – and its low glycemic index is part of the reason why. With a GI around 25, it delivers a refreshing citrus hit without the blood sugar spike. Bonus: Studies have shown grapefruit may help with insulin sensitivity.
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GI: ~20
Cherries were the biggest surprise for me. They taste super sweet, but their GI is just 20 – making them the lowest on this list. They’re also packed with antioxidants and anti-inflammatory compounds. A handful on a warm day? Yes please.
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Here’s the final ranking – from the highest “low” to the lowest GI fruits:
- Kiwis – GI 50–53
- Peaches – GI 42
- Strawberries – GI 41
- Plums – GI 40
- Oranges – GI 40
- Pears – GI 30-38
- Apples – GI 36
- Blackberries – GI 25
- Grapefruit – GI 25
- Cherries – GI 20
And remember, just don’t overdo it – portion control is still key for blood sugar control!
So, which one are you most surprised by? Did your favorite make the list?
Let me know in the comments!
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