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Fruits that raise blood sugar
Last reviewed: 04.07.2025
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Fruits that increase blood sugar are not recommended for those whose blood glucose levels exceed the norm, i.e. hyperglycemia is observed due to a violation of carbohydrate metabolism. The main causes of hyperglycemia are diabetes mellitus (reduced insulin production), nutritional disorders, stress, infections and inflammatory processes. And also a deficiency of vitamin B7 (biotin), which is involved in carbohydrate metabolism and is responsible for the level of sugar in the blood.
Therefore, knowing which fruits increase sugar is useful not only for diabetics and people who are trying to get rid of extra pounds.
What fruits increase sugar?
When a person eats fruits that increase blood sugar, the load on the pancreas increases, as a result of which it needs to produce more insulin. There is a glycemic index (GI) specifically for products that contain carbohydrates. This index "measures" the effect of food carbohydrates on blood glucose levels, i.e. it shows how much the sugar level rises. The higher this index, the faster the blood sugar level rises. High GI is 70 or more, average is in the range of 55-69, low is less than 55.
Now let's see what the glycemic index is for the most popular fruits present in our diet. By the way, we have included some berries in this list, we hope this information will not be superfluous.
The following have a low glycemic index: cherries (22), grapefruit (25), pears (37), apples (39), plums (38), strawberries (40), peaches (42), oranges (44), and medium-ripe bananas (54).
The average glycemic index is observed in such fruits and berries as mango (56), papaya (56), apricots (57), kiwi (58), grapes (59), ripe bananas (62), melon (65), pineapple (66). Watermelon (72) and dates (146) have a high glycemic index.
It should be borne in mind that nutritionists classify fruits that increase blood sugar as those that have a medium and high glycemic index.
Which fruits increase sugar? Of course, sweet ones! It should be taken into account that the sweet taste of fruits is provided by sucrose, glucose and fructose. Sucrose is a disaccharide and can very quickly increase blood sugar levels. The first places in sucrose content are peaches (6 g per 100 g of fresh fruit), melon (5.9 g), plums (4.8 g) and tangerines (4.5 g per 100 fruits).
Glucose and fructose are monosaccharides. Glucose is a hexatomic sugar (grape sugar or hexose), especially rich in grapes (7.3 g in 100 grams of berries), cherries and sour cherries (5.5 g).
Fructose is twice as sweet as glucose and is absorbed more easily than sucrose. And insulin is not needed to convert it into glycogen (which occurs in the liver). Grapes (7.2 g in 100 g of berries), apples (5.5 g), pears (5.2 g), cherries (4.5 g), watermelon (4.3 g in 100 g of pulp) have a high fructose content. In terms of the content of all sugars, the undisputed leaders are persimmon (more than 30%), pineapples (16%), pears and bananas (12%), cherries (11.5%).
It is important to remember that glucose is essential for the normal functioning of the body - providing cells with energy and carrying out many biochemical processes. When following strict diets or during significant physical activity, blood sugar levels may decrease, leading to hypoglycemia. This has a negative impact on well-being. And then fruits that increase blood sugar will come to the rescue.