Low-glycaemic index (GI) fruits are excellent for maintaining stable blood sugar levels. These fruits, with a GI of 55 or below, are digested slowly, offering a steady glucose release. They’re ideal for managing diabetes, PCOS, or general metabolic health.

Here's a quick list of top low-GI fruits:

1. Cherries (GI: 22): High in fibre and antioxidants, minimal glucose impact.
2. Grapefruit (GI: 26): Packed with vitamin C and fibre.
3. Apples (GI: 36): Rich in fibre and polyphenols, great for heart health.
4. Pears (GI: 30): High fibre content for steady glucose absorption.
5. Berries (GI: 25-53): Loaded with antioxidants and fibre.
6. Plums (GI: 35): Nutrient-dense with minimal blood sugar effects.
7. Peaches (GI: 42): High in vitamins A and C, supports insulin sensitivity.
8. Oranges (GI: 35): High in vitamin C, better as whole fruit than juice.
9. Apricots (GI: 34): fibre-rich, fresh or dried options.
10. Kiwi (GI: 45): High in vitamin C, supports insulin sensitivity.

Quick comparison table

Using tools like Continuous Glucose Monitoring (CGM) can help track your personal response to these fruits, optimising your diet for better blood sugar control. Dive into the article to learn more about each fruit’s benefits and tips for incorporating them into your meals.

Understanding how different carbohydrates affect blood sugar is key to making smart food choices. Check out Your Guide to Carbohydrates and the Glycaemic Index to learn more about the science behind low-GI fruits and their benefits.

1. Cherries

Cherries have a glycaemic index of 22, making them a smart option for managing blood sugar levels with minimal impact on glucose. This makes them a solid pick for anyone focusing on metabolic health through a low GI diet.

In a 100-gram serving, cherries offer 12.18 grams of carbohydrates and 2.5 grams of fibre. The fibre content helps slow down sugar absorption, supporting better glucose control. Their glycaemic load (GL) is just 2.68 per serving, keeping their effect on blood sugar low.

Cherries are also packed with beneficial compounds. Research in the Journal of Medicinal Food shows that cherries, particularly the tart varieties, are rich in anthocyanins and polyphenols like quercetin and ellagic acid. These compounds have been associated with better insulin sensitivity and lower inflammation levels.

When adding cherries to your diet, stick to fresh ones rather than dried or sweetened options, as these can have a higher glycaemic impact. Pairing fresh cherries with Greek yoghurt can create a satisfying, protein-packed snack that's easy on blood sugar.

Using a continuous glucose monitor (CGM) can help you track how cherries affect your blood sugar in real time. Most people notice minimal glucose changes, making cherries a reliable choice for stable metabolic health throughout the day.

Other low GI fruits can offer similar benefits, so cherries can be part of a broader strategy for blood sugar management and overall well-being.

2. Grapefruit

With a glycaemic index of 26, grapefruit is a solid option for managing blood sugar levels effectively. It also packs 2.3 grams of fiber per 100 grams, which adds to its nutritional appeal.

Here’s a closer look at its nutrient profile:

For steady glucose levels, stick to half a medium grapefruit per serving. Many using continuous glucose monitoring (CGM) devices notice little to no glucose spikes after eating grapefruit.

The fibre in grapefruit plays a key role in keeping blood sugar stable, working hand-in-hand with its low GI score. Its antioxidants and high vitamin C content also contribute to better metabolic health. But keep in mind that grapefruit can interfere with certain medications, especially statins. If you're on medication, using a CGM can help you figure out how to safely include grapefruit in your meals.

To add grapefruit to your diet, try mixing fresh segments into yoghurt, tossing them into salads, or having them as a pre-workout snack. Opt for whole fruit over juice to get the added benefits of fibre, which is crucial for blood sugar control.

Like grapefruit, other fruits with low GI values and nutrient-dense profiles can also support better metabolic health.

Looking for more ways to maintain stable blood sugar? Explore Eat Smart: Top 10 Low-GI Foods for Stable Glucose Levels for a variety of nutrient-dense options to add to your diet.

3. Apples

With a glycaemic index of 36, apples are a smart option for managing blood sugar levels. Packed with fibre (4.4g per medium apple) and polyphenols, they contribute to better metabolic health. Studies even link regular apple consumption to a lower risk of diabetes and heart disease.

What makes apples stand out is their mix of soluble fibre and polyphenols. These antioxidants not only help with metabolic health but also support heart health, making apples a great choice for long-term wellness.

Here are some tips to get the most out of apples for blood sugar control:

• Leave the skin on: The peel holds about half the fibre and most of the antioxidants.
• Watch your portions: Stick to one medium apple per serving.
• Pair wisely: Combine apples with protein or healthy fats to reduce their impact on glucose levels.

Tart varieties like Granny Smith typically have a slightly lower GI compared to sweeter ones. That said, any apple variety can fit into a blood sugar-friendly diet if eaten thoughtfully.

As a bonus, pears also share a low glycaemic index and are loaded with nutrients that support metabolic health.

4. Pears

Pears, much like apples, are a smart choice for managing blood sugar due to their low glycaemic index and nutrient-packed profile. With a GI value of 30, these juicy fruits help maintain steady blood sugar levels while offering plenty of health benefits.

One medium pear delivers 5 grams of fibre, which helps slow down glucose absorption and supports better insulin response. All pear varieties share similarly low GI values. For maximum benefits, eat pears with the skin on, as it contains much of the fibre and antioxidants.

Pears are easy to incorporate into meals and snacks. Pair them with Greek yogurt, toss them into salads, or enjoy them with nuts for a balanced, satisfying option. If you're using continuous glucose monitoring (CGM), you'll likely notice that pears cause only a gentle rise in blood sugar, making them a great choice for managing diabetes, PCOS, or other conditions that require careful blood sugar tracking

Their natural sweetness and crisp texture make pears a delicious, low-GI alternative to fruits with higher sugar content. Plus, their versatility means they work well in both sweet and savoury dishes.

Curious about how diet impacts blood sugar? Learn how Continuous Glucose Monitoring with Low-Carb Diets can help optimise glucose control and support metabolic health.

5. Berries

Berries are low-GI fruits packed with nutrients, making them a great choice for maintaining stable blood sugar levels. Each type of berry has a slightly different glycaemic index (GI) and nutrient profile, as shown below:

The high fibre content in fresh berries helps regulate glucose levels. For instance, raspberries provide 4 grams of fibre per 100 grams, making them especially helpful for those monitoring their blood sugar or managing diabetes.

A study from Louisiana State University highlights that blueberries can improve glucose metabolism. This effect is largely due to anthocyanins, the plant compounds responsible for their bold colours, which have been shown to enhance insulin sensitivity.

To manage blood sugar effectively, consider these serving sizes:

• 1¼ cups of strawberries
• ¾ cup of blueberries
• 1 cup of raspberries or blackberries

Pairing berries with Greek yoghurt and nuts creates a balanced snack that supports steady glucose levels. Research also found that eating two cups of raspberries with a high-carb meal reduced post-meal insulin and blood sugar spikes.

For maximum benefits, stick to fresh, whole berries rather than dried or processed options. Fresh berries retain their low GI and deliver the full range of fibre and nutrients that support a healthy metabolism.

Other low-GI fruits can also play a role in managing blood sugar and promoting overall metabolic health.

‍Boosting your fibre intake is key to balanced blood sugar levels. Check out the best fibre supplements in Australia to support digestion and overall health.

6. Plums

Plums have a glycaemic index of 35, making them a great low-GI fruit option. These stone fruits are packed with nutrients and have a limited effect on blood sugar.

A single medium plum provides 2.3g of fibre, which is about 9% of your daily recommended intake. This fibre slows down digestion and helps regulate sugar absorption. The plum's skin is rich in polyphenols and anthocyanins, compounds that improve insulin sensitivity and help maintain steady glucose levels.

Here are some easy ways to enjoy plums:

• Mix sliced plums with Greek yoghurt for a quick breakfast.
• Toss plum slices into your favourite salad.
• Eat a whole plum as a simple, healthy snack.

For those using CGMs, one medium plum often aligns well with carb targets while delivering essential nutrients. Whether you prefer Japanese or European varieties, both offer similar blood sugar benefits with distinct flavours.

Plums, like other low-GI fruits, strike a great balance between natural sweetness and nutritional value, making them a smart choice for managing blood sugar.

Looking to support better blood sugar control? Discover how 10 Antioxidant Foods to Improve Insulin Sensitivity can help enhance metabolic health naturally.

7. Peaches

Peaches have a glycaemic index of 42, making them a great choice for managing blood sugar. They’re high in fibre, which helps slow sugar absorption and keeps glucose levels steady. Plus, they’re loaded with vitamins A and C, along with antioxidants and polyphenols that may improve how your body handles insulin. 

Try pairing a medium peach with a handful of almonds, adding peach slices to Greek yoghurt, or blending them into a smoothie with spinach and chia seeds for a nutrient-packed snack.

The ripeness of a peach can affect how your body responds to it. Using continuous glucose monitoring (CGM), research shows that firm, ripe peaches tend to cause a smaller glycaemic response compared to overripe ones.

For those managing diabetes or PCOS, a medium peach is a satisfying way to curb cravings while keeping blood sugar levels in check. To reduce any potential spikes, pair peaches with other foods as part of a well-rounded meal.

Adding peaches to your meals is a simple way to include low-GI, nutrient-rich fruits in your diet. Other stone fruits, like apricots, share similar benefits and can also support metabolic health.

‍Tracking how different foods impact your blood sugar is key to better glucose management. Learn how CGMs can help manage post-meal spikes for more stable levels.

8. Oranges

Oranges, with a glycaemic index of 35, are a great choice for maintaining stable blood sugar levels. They are packed with nutrients and have a minimal effect on glucose levels, making them a smart option for anyone keeping an eye on their metabolic health.

What makes oranges stand out is their high vitamin C and potassium content. Research using continuous glucose monitors (CGMs) shows that eating whole oranges leads to a slower, more gradual glucose response compared to drinking orange juice.

‍Tips for managing blood sugar with oranges:

• Choose whole oranges instead of juice to benefit from the fibre.
• Combine oranges with a source of protein or healthy fats.
• Add orange segments to balanced meals for better glucose control.

For those managing conditions like diabetes or PCOS, timing your orange intake can make a difference. A midmorning snack or eating an orange after a protein-rich meal can help minimise blood sugar spikes. Using a CGM can offer personalised insights into the best portion sizes and timing for your body.

Some studies suggest that the fibre in oranges may improve fasting blood sugar and A1C levels in people with type 2 diabetes. Be mindful of portion sizes and consult with your healthcare provider about potential interactions with medications. Other low-GI fruits, like apricots, also offer similar benefits for blood sugar stability.

Keeping your blood sugar stable goes beyond just food choices—what you drink matters too. Explore the best low blood sugar drinks to stay hydrated while supporting glucose balance.

9. Apricots

Apricots are a fruit with a low glycaemic index—34 for fresh and 31 for dried—making them a smart choice for managing blood sugar levels. They're packed with nutrients that support metabolism and can be enjoyed in a variety of ways.

Fresh apricots are especially helpful for blood sugar control because they have more water and less sugar compared to their dried counterparts. Their mix of soluble and insoluble fibre slows down sugar absorption, helping to keep blood glucose steady. If you prefer dried apricots, go for unsweetened options and stick to small portions (around 30g) to retain their low GI advantage.

You can easily add apricots to your meals—pair fresh ones with yoghurt, toss dried ones into oatmeal, or include them in salads and smoothies. They're also a great fruit to use with continuous glucose monitors (CGMs) to observe how your body reacts to different foods.

If you're looking for other low-GI fruits, kiwi is another great option for supporting metabolic health.

10. Kiwi

Kiwi, with a glycaemic index of 45, is a fantastic fruit for managing blood sugar. Its nutrient profile makes it a smart choice for keeping glucose levels steady.

The fibre in kiwi, combined with its high vitamin C content, supports metabolic health. Vitamin C may even help improve insulin sensitivity A medium kiwi (76 grams) contains about 6-7 grams of natural sugars, making it a sweet yet balanced option.

You can enjoy kiwi in many ways: mix it with Greek yoghurt, toss it into a salad, or blend it into a smoothie for a nutrient-rich snack. If you're using continuous glucose monitoring (CGM), you'll likely notice a gentler glucose response compared to higher-GI fruits, making kiwi a helpful addition to a blood sugar-friendly diet.

To maximise its benefits, pair kiwi with protein or healthy fats to help stabilise blood sugar even further. However, if you're on blood-thinning medications, check with your healthcare provider before adding kiwi to your diet, as its vitamin C content could interact with certain drugs.

Kiwi, like other low-GI fruits, is a valuable ally in supporting metabolic health and maintaining balanced glucose levels.

Using CGM to understand fruit impact

Continuous Glucose Monitoring (CGM) gives you real-time feedback on how your body reacts to different fruits, making it easier to manage blood sugar levels in a way that suits your unique needs. Unlike the glycaemic index, which offers general advice, CGM provides a personalised view of how specific fruits affect your glucose levels.

Your body's response to fruits can depend on factors like ripeness, portion size, and what else you eat with them. For example, CGM might show that eating berries in the morning impacts your glucose differently than having them in the afternoon. This data helps you figure out the best times and portions for enjoying fruits, especially those with a low glycaemic index.

CGM programs analyse your data to offer insights such as:

• How your body reacts to various fruit combinations
• The best times of day to eat certain fruits
• Your personal tolerance for specific fruits
• How lifestyle factors influence fruit metabolism

When reviewing your CGM results, keep in mind that exercise, sleep, and stress can all affect how your body processes fruits. By understanding these patterns, you can make smarter fruit choices to maintain steady blood sugar levels throughout the day.

Conclusion

Adding low-glycaemic index (GI) fruits to your diet can help keep blood sugar levels steady and support better metabolic health. The American Diabetes Association suggests choosing fruits with a GI value of 55 or less, giving you a clear guideline for smarter choices.

Research from the Journal of Nutrition shows that eating low-GI fruits regularly may reduce the risk of type 2 diabetes by 23%. Modern tools, like Vively’s continuous glucose monitoring (CGM), now allow for a more personalised understanding of how your body reacts to different foods, including fruits.

For the best results, pair low-GI fruits with protein or healthy fats to help stabilise glucose levels throughout the day. Combining this practice with insights from CGM can help you fine-tune your diet and optimise meal timing based on your unique needs.

The fruits highlighted in this guide not only help with blood sugar management but are also delicious and versatile. Factors like ripeness, portion size, and individual metabolism can affect how your body responds to these fruits. Using CGM technology can provide valuable insights, helping you make better decisions about what and when to eat.