The Fruits That Spike Blood Sugar More Than Candy

1. Watermelon

Watermelon is loved for its refreshing taste and high water content, with about 92% of the fruit made up of water. However, despite these hydrating properties, watermelon has a surprisingly high glycemic index (GI) of around 76, according to the University of Sydney’s Glycemic Index Database. This means it can cause rapid spikes in blood sugar levels, similar to the effect of sugary drinks or candies. The reason lies in watermelon’s simple carbohydrate content: it is rich in natural sugars like glucose and fructose, which are quickly absorbed into the bloodstream.

Because watermelon is easy to eat in large quantities, people often consume more than a standard serving size, inadvertently increasing their glycemic load. For those monitoring their blood sugar, this can be risky. Experts suggest limiting portions to about one cup per serving and pairing watermelon with a source of protein or healthy fat—such as a handful of nuts—to help slow the absorption of sugars. Understanding portion control and being mindful of frequency can allow you to enjoy watermelon’s benefits without jeopardizing blood glucose stability.

2. Pineapple

Pineapple is a tropical fruit celebrated for its sweet, tangy flavor and nutritional benefits. However, it contains a substantial amount of natural sugars, primarily sucrose and fructose, which can rapidly elevate blood glucose levels. With a glycemic index ranging between 59 and 66, according to the Glycemic Index Foundation, pineapple’s effect on blood sugar is comparable to that of certain sweetened desserts. Its high enzyme content, particularly bromelain, can also hasten carbohydrate digestion, leading to even faster sugar absorption.

When consumed in large quantities or as part of fruit salads and smoothies, pineapple can cause significant blood sugar spikes, especially in individuals with diabetes or insulin resistance. To minimize these effects, experts recommend enjoying pineapple in moderation—ideally, sticking to a half-cup serving size. Pairing pineapple with a source of protein, such as cottage cheese or Greek yogurt, can further help blunt the blood sugar response by slowing digestion. Being mindful of portion size and food pairings allows you to appreciate pineapple’s refreshing taste and health benefits without risking uncontrolled blood glucose levels.

3. Mango

Mangoes are often hailed as the “king of fruits” for their rich flavor and vibrant color, but they also boast a high natural sugar concentration. One medium mango can contain up to 45 grams of sugar, primarily in the form of sucrose, glucose, and fructose, as noted by the U.S. Department of Agriculture. The sugars in mango are rapidly absorbed, resulting in a swift spike in blood glucose that may rival the effect of drinking regular soda. With a glycemic index typically ranging between 51 and 56, mangoes can pose a challenge for those seeking to maintain stable blood sugar levels.

While mango provides valuable nutrients such as vitamin C and fiber, its high sugar content means that it should be consumed with caution by individuals with diabetes, prediabetes, or insulin resistance. Experts recommend limiting mango intake during periods when blood glucose control is especially important, such as after meals or during times of physical inactivity. Enjoying a small portion—about half a cup—alongside a protein or fat source can help moderate its glycemic impact. By being mindful of timing and portion size, you can enjoy mango’s tropical sweetness without overwhelming your body’s blood sugar regulation system.

4. Lychee

Lychee is a delicate, fragrant fruit cherished in Asian cuisine and popular in desserts and beverages. Despite its small size, lychee contains a significant amount of sugar—approximately 29 grams per cup, as reported by the U.S. Department of Agriculture. The sugars in lychee, including glucose and fructose, are rapidly absorbed, contributing to a high glycemic index of around 50. This means that eating lychee can cause a sharp and swift rise in blood sugar, similar to indulging in sugary confections.

Lychee’s natural sweetness makes it a common ingredient in syrups, jellies, ice creams, and other desserts, further increasing its glycemic impact when consumed in processed forms. For individuals with diabetes or those at risk, mindful consumption is crucial. Overeating lychee—especially when combined with other sweet foods—can quickly exceed recommended daily sugar limits and compromise blood sugar control. Health experts suggest limiting intake to a small handful (about 6-8 fruits) and avoiding lychee-based sweets. Pairing fresh lychee with a protein source, such as nuts, can help slow sugar absorption. By savoring lychee in moderation, you can enjoy its unique flavor while minimizing blood glucose spikes.

5. Dates

Dates are frequently praised for their rich flavor and are often used as a natural sweetener in healthy recipes and snacks. However, dates rank among the highest in sugar content of all fruits. A single Medjool date contains about 16 grams of sugar, and a typical serving of three dates can provide nearly 50 grams, according to the U.S. Department of Agriculture. The sugars—mainly glucose and fructose—are quickly absorbed, causing a rapid spike in blood glucose that rivals or surpasses many popular candies.

Because of their concentrated sweetness and chewy texture, dates are often consumed as a substitute for candy bars or used to sweeten desserts, smoothies, and energy balls. However, for individuals with diabetes, prediabetes, or anyone concerned with blood sugar levels, dates can be problematic if eaten in excess. Experts recommend consuming dates sparingly, ideally limiting intake to one or two pieces and pairing them with foods high in protein or healthy fat, such as almonds or yogurt, to slow down sugar absorption. Practicing portion control and mindful pairing can help reduce the blood sugar impact of this naturally sweet fruit while still allowing you to enjoy its unique taste and nutrients.

6. Grapes

Grapes are a favorite snack due to their juicy, sweet flavor and convenience, but they contain high amounts of fast-digesting sugars—primarily glucose and fructose. According to the U.S. Department of Agriculture, one cup of grapes contains about 23 grams of sugar. Because these sugars are easily and quickly absorbed, grapes have a glycemic index ranging from 46 to 59, leading to rapid blood sugar increases similar to eating jellybeans or other simple candies.

This quick spike can be especially concerning for people with diabetes or those trying to maintain stable blood sugar levels. Grapes are often eaten by the handful, making it easy to consume large quantities without realizing their glycemic impact. To enjoy grapes more healthfully, experts recommend limiting portions to about 15-20 grapes per sitting and pairing them with a source of protein or healthy fat, such as cheese or walnuts. Consuming grapes as part of a larger, balanced meal rather than as a standalone snack can also help slow sugar absorption. By practicing mindful portion control, you can enjoy the refreshing taste of grapes without the unwanted blood sugar spikes.

7. Bananas (overripe)

Bananas are a staple fruit, valued for their convenience and potassium content, but their impact on blood sugar levels can vary significantly based on ripeness. As bananas ripen, the starches within the fruit are converted into simple sugars such as glucose, fructose, and sucrose. According to the U.S. Department of Agriculture, an overripe banana contains far more sugar than its less ripe counterpart. This transformation gives overripe bananas a much higher glycemic index, meaning they are absorbed quickly and can spike blood sugar rapidly—almost as quickly as a candy bar.

For those with diabetes or anyone monitoring their glucose, this rapid sugar delivery can be problematic. While a ripe banana offers natural sweetness and nutrients, consuming an overripe banana can lead to a blood sugar rise similar to eating processed sweets. Experts recommend choosing bananas that are just yellow or have a slight green tint, as these contain more resistant starch and less sugar, resulting in a slower impact on blood glucose. Limiting portion size, such as eating only half a banana at a time and pairing it with protein or healthy fat, can further help manage blood sugar spikes.

8. Cherries

Cherries are prized for their vibrant color and tangy sweetness, but they also pack a notable amount of sugar into small servings. A cup of sweet cherries contains roughly 18 grams of sugar, according to the U.S. Department of Agriculture. The naturally occurring glucose and fructose in cherries are quickly digested and absorbed, resulting in a rapid release of energy and a swift elevation of blood glucose—a response not unlike that of consuming certain high-sugar snacks or candies.

Because cherries are easy to eat in large quantities, it’s simple to accidentally exceed recommended sugar intake, especially when they are in season and readily available. For individuals concerned with blood sugar management, moderation is key. Experts advise limiting servings to about 10-15 cherries at a time, which helps keep their glycemic impact in check. Pairing cherries with protein-rich foods, such as Greek yogurt or a handful of nuts, can further slow the absorption of sugars. Incorporating cherries into balanced meals and being mindful of portion size allows you to enjoy their unique flavor and health benefits without jeopardizing your glucose targets or overall metabolic health.

9. Figs

Figs are celebrated for their honey-like sweetness and chewy texture, but both fresh and dried figs are dense in natural sugars. According to the U.S. Department of Agriculture, a single fresh fig contains about 8 grams of sugar, while just one dried fig can provide up to 12 grams. Because drying concentrates the fruit’s sugars, dried figs have a much higher sugar load per serving than their fresh counterparts. This makes dried figs particularly potent, delivering a blood sugar spike similar to that of processed sweets and candies.

Despite their natural origins, the impact of figs on blood glucose can rival or even exceed that of many store-bought confections, especially when eaten in excess. For people managing diabetes or those at risk for elevated blood sugar, it’s crucial to be mindful of serving sizes. Health professionals recommend limiting intake to one or two fresh figs or just a single dried fig per snack, and ideally pairing them with foods high in fiber or protein. Such pairing can help slow sugar absorption. By practicing portion control and avoiding overindulgence, you can appreciate the unique taste and nutritional benefits of figs without compromising blood sugar stability.

10. Persimmons

Persimmons are autumnal fruits known for their vibrant orange hue and honeyed flavor, but they also possess a notably dense sugar content. One medium-sized persimmon contains approximately 21 grams of sugar, as reported by the U.S. Department of Agriculture. This concentrated sweetness means persimmons can cause a marked increase in blood glucose levels, with an effect comparable to consuming syrupy desserts or sweet preserves. The sugars in persimmons, including glucose and fructose, are quickly digested, leading to a rapid spike in blood sugar after eating.

Because persimmons are often enjoyed fresh and in larger portions, it’s easy to exceed recommended sugar limits without realizing it. For those who need to monitor blood glucose—such as individuals with diabetes or prediabetes—timing and portion size are essential considerations. Experts suggest consuming persimmons alongside meals rather than as a standalone snack, which can help slow sugar absorption when paired with protein, fiber, or healthy fats. Limiting intake to half or one small persimmon per sitting is a practical strategy. By being mindful of both quantity and timing, you can enjoy the unique sweetness of persimmons without risking unwanted blood sugar fluctuations.

11. Jackfruit

Jackfruit is a tropical fruit gaining popularity worldwide for its unique texture and versatility in both sweet and savory dishes. However, jackfruit is also notable for its high carbohydrate content—one cup of raw jackfruit contains about 40 grams of carbohydrates, most of which are sugars, according to the U.S. Department of Agriculture. This substantial carbohydrate load can cause a rapid increase in blood glucose levels, particularly if eaten in large quantities or without balancing nutrients.

The glycemic impact of jackfruit is similar to that of other high-sugar tropical fruits, making it a concern for individuals with diabetes or those striving to maintain stable blood sugar. To help blunt the blood sugar spike, experts recommend limiting jackfruit to a moderate portion—about half a cup per serving. Combining jackfruit with fiber-rich foods, such as leafy greens, beans, or whole grains, can slow the absorption of its natural sugars and help maintain glucose balance. Additionally, incorporating protein or healthy fats into the meal can further reduce glycemic effects. With mindful portion control and strategic pairings, you can enjoy the distinctive flavor and nutritional benefits of jackfruit without compromising blood sugar stability.

12. Rambutan

Rambutan is a tropical fruit known for its spiky exterior and juicy, sweet flesh. While it offers a unique flavor and important nutrients such as vitamin C, rambutan is also packed with rapidly absorbed sugars. According to the U.S. Department of Agriculture, one cup of rambutan contains approximately 29 grams of sugar, with glucose and fructose making up the majority. This means that, much like syrupy candies, rambutan can cause a swift rise in blood sugar soon after consumption.

Because rambutans are typically enjoyed fresh and often consumed in multiples, it’s easy to surpass healthy sugar thresholds, especially for those with diabetes or impaired glucose tolerance. To help counteract the rapid sugar absorption, nutritionists recommend eating rambutan in moderation—perhaps 5-6 fruits per serving—paired with a source of protein or healthy fats, such as Greek yogurt, seeds, or nuts. These combinations help slow digestion and sugar absorption, minimizing the risk of blood sugar spikes. By enjoying rambutan as part of a balanced meal or snack, you can savor its tropical sweetness while protecting your blood glucose stability and overall metabolic health.

13. Sapodilla

Sapodilla, also known as chikoo, is a tropical fruit cherished for its caramel-like sweetness and smooth texture. This natural sweetness is due to its high sugar content; one medium sapodilla contains about 14 grams of sugar, according to the U.S. Department of Agriculture. The easily digestible sugars in sapodilla—mainly sucrose, fructose, and glucose—are rapidly absorbed, resulting in a quick elevation of blood glucose. This effect is similar to enjoying a sugary dessert, making sapodilla a fruit that can significantly impact blood sugar, especially when eaten in large amounts.

For individuals with diabetes or those at risk for blood sugar imbalances, it’s essential to enjoy sapodilla mindfully. Experts advise limiting intake to half or one small fruit per serving, particularly when blood glucose control is a priority. Incorporating sapodilla into meals that contain protein, fiber, or healthy fats—such as pairing it with unsweetened yogurt or a handful of seeds—can help moderate its glycemic impact and slow sugar absorption. By practicing portion control and pairing with other nutrient-dense foods, you can safely appreciate sapodilla’s unique flavor without jeopardizing your blood sugar stability.

14. Custard Apple

Custard apple, also known as cherimoya or sitaphal, is renowned for its creamy texture and dessert-like flavor. This tropical fruit is particularly rich in natural sugars, with one medium custard apple containing approximately 35 grams of sugar, as indicated by the U.S. Department of Agriculture. Its high sugar density means that custard apple can cause a blood sugar spike similar to that of indulging in sugary snacks or confections, especially if consumed in generous portions.

For people who need to manage their glucose levels—such as those with diabetes or prediabetes—custard apple should be enjoyed in moderation. Experts recommend limiting intake to about half a fruit per serving and ensuring it’s part of a balanced meal. Pairing custard apple with foods high in fiber, protein, or healthy fats, such as chia seeds or cottage cheese, can help slow down the absorption of sugars and reduce the glycemic impact. By focusing on portion control and combining custard apple with nutrient-dense foods, you can enjoy its luscious taste and health benefits without risking undesirable blood sugar fluctuations.

15. Longan

Longan, often referred to as “dragon’s eye,” is a small tropical fruit closely related to lychee. Despite its diminutive size, longan has a high glycemic index—estimated to be around 60—meaning its sugars are digested and absorbed rapidly, causing a quick rise in blood sugar levels. According to the U.S. Department of Agriculture, one cup of fresh longan contains about 29 grams of sugar, a concentration similar to some candies and sweetened beverages.

This rapid glycemic response can be challenging for those with diabetes or individuals striving to maintain steady blood glucose. Longan is often eaten in handfuls, making it easy to consume a large sugar load unintentionally. To mitigate its impact, experts recommend enjoying longan in moderation—about 8-10 fruits per snack—and always pairing it with low-GI foods. Options such as Greek yogurt, raw nuts, or high-fiber vegetables can help slow sugar absorption and provide a more balanced glycemic response. By being mindful of serving sizes and combining longan with foods that blunt rapid glucose spikes, you can savor its delicate sweetness without jeopardizing blood sugar stability.

16. Raisins

Raisins are simply dried grapes, and the drying process causes their natural sugars to become highly concentrated. According to the U.S. Department of Agriculture, a small box (about 1.5 ounces or 43 grams) of raisins contains roughly 29 grams of sugar. This concentration means that raisins can spike blood glucose even faster and higher than many candies or sweet snacks, especially because they are easy to eat in large quantities without much thought.

The glycemic index of raisins is relatively high, and their sugars—mainly glucose and fructose—are quickly absorbed, making them problematic for those monitoring their blood sugar. For safer snacking, health experts recommend limiting portions to a small handful (about 1-2 tablespoons) and pairing raisins with foods that offer protein, fiber, or healthy fats. Try sprinkling a few raisins onto a salad with leafy greens and nuts, or mixing them into a bowl of Greek yogurt. These combinations help slow down sugar absorption and blunt rapid glucose spikes. By practicing portion control and thoughtful food pairings, you can enjoy the flavor and convenience of raisins while better managing your blood sugar levels.

17. Sultanas

Sultanas are a variety of dried grape similar to raisins but typically lighter in color and slightly sweeter in taste. Their sugar concentration is high due to the dehydration process, with about 21 grams of sugar per 1-ounce (28-gram) serving, according to the U.S. Department of Agriculture. Sultanas are rich in glucose and fructose, making them highly glycemic and capable of triggering swift rises in blood sugar—often more so than many processed sweet snacks.

Sultanas are frequently used in baking, cereals, and snack mixes, which can make it easy to consume more than intended. Their concentrated sweetness may be hidden in muffins, breads, or granola bars, compounding the overall sugar load of those foods. For individuals monitoring their glucose, it’s important to be vigilant about both direct snacking and hidden sources of sultanas in prepared foods. Experts advise measuring out small portions (no more than 1-2 tablespoons) and pairing sultanas with foods high in fiber or protein, such as oats, yogurt, or nuts. By maintaining portion awareness and combining sultanas with balanced ingredients, you can enjoy their naturally sweet flavor without risking sudden spikes in blood sugar.

18. Prunes

Prunes, or dried plums, are well-known for their digestive benefits, particularly their high fiber and sorbitol content, which can help promote regularity. However, prunes also contain a significant amount of natural sugar. According to the U.S. Department of Agriculture, a standard serving of five prunes (about 40 grams) delivers around 18 grams of sugar. These sugars—mostly glucose and fructose—are concentrated through the drying process, making prunes capable of causing a rapid rise in blood sugar, similar to some sweetened snacks.

While prunes offer valuable nutrients and are a helpful remedy for constipation, their glycemic impact should not be overlooked, especially for individuals with diabetes or those trying to stabilize blood glucose. To balance digestive benefits with blood sugar risks, experts suggest enjoying prunes in moderation—limiting intake to a small serving of three to five prunes per day. Pairing prunes with a protein or healthy fat source, such as a handful of almonds or a slice of cheese, can further slow sugar absorption and moderate glycemic response. Through mindful consumption and balanced pairings, you can enjoy the health advantages of prunes without compromising blood sugar control.

19. Medjool Dates

Medjool dates are celebrated for their large size, soft texture, and rich, caramel-like sweetness. However, this indulgent flavor comes with an exceptionally high sugar content. According to the U.S. Department of Agriculture, a single Medjool date contains about 16 grams of sugar, and it is common to consume two or three at a time—equating to 32 to 48 grams of sugar per snack. This sugar load is similar to or even exceeds that of popular caramel candies and other confectionery treats.

For individuals with diabetes or those aiming for stable blood glucose, Medjool dates can create a pronounced spike due to their fast-absorbing natural sugars. If you’re craving something sweet, experts recommend limiting yourself to just one Medjool date per snack and pairing it with protein or healthy fats, such as almond butter or walnuts, to help slow sugar absorption. Alternatively, consider naturally lower-sugar fruits like berries or unsweetened applesauce to satisfy cravings without overwhelming your system. By choosing smaller portions or low-glycemic alternatives, you can enjoy the occasional sweetness of Medjool dates while prioritizing blood sugar stability and overall well-being.

20. Plantains (ripe)

Plantains, a starchy cousin of the banana, are used widely in tropical cuisines. As plantains ripen, their starch content converts into simple sugars, dramatically increasing their sweetness and glycemic impact. According to the U.S. Department of Agriculture, one medium ripe plantain contains about 27 grams of sugar. When eaten ripe, plantains can cause a blood sugar spike that rivals the effect of sugary pastries or sweet baked goods.

This rapid impact on blood glucose is due to the quick absorption of sugars from ripe plantains, particularly when they are fried or used in desserts. For individuals managing blood sugar, moderation and preparation methods are crucial. Experts recommend limiting portion sizes—such as enjoying just half a plantain per serving—and opting for healthier cooking techniques like baking or boiling instead of frying. Pairing ripe plantains with high-fiber foods, lean proteins, or healthy fats can help slow sugar absorption and lessen their glycemic effect. By making thoughtful choices in both portion and preparation, you can savor the sweet flavor of ripe plantains without experiencing the glucose surge associated with many sugary treats.

21. Starfruit (Carambola)

Starfruit, also known as carambola, is a tropical fruit notable for its star-shaped cross-section and crisp, juicy texture. While starfruit contains less sugar than many other tropical fruits—with about 4 grams of sugar per medium fruit according to the U.S. Department of Agriculture—its unique sugar profile can still impact blood glucose levels, especially when consumed in larger quantities. The naturally occurring sugars in starfruit are quickly absorbed, so eating multiple fruits or drinking starfruit juice may result in a moderate spike in blood sugar.

For most people, a moderate serving of starfruit poses minimal glycemic risk, but individuals with diabetes or prediabetes should still monitor their intake. Additionally, those with kidney issues should exercise particular caution, as starfruit contains neurotoxins that can be harmful to people with compromised kidney function, according to the National Institutes of Health. To enjoy starfruit safely, stick to one fruit per serving and pair it with foods rich in protein or fiber to moderate glucose absorption. By being mindful of both portion size and individual health conditions, starfruit can be a refreshing, low-sugar choice within a balanced diet.

22. Durian

Durian is often called the “king of fruits” due to its bold aroma and rich, custard-like flesh. Unlike many fruits, durian is notable not only for its sugar content but also for its higher fat profile. According to the U.S. Department of Agriculture, one cup of durian contains about 34 grams of sugar and nearly 13 grams of fat. This combination results in a unique glycemic response, with the fat content slightly slowing—but not eliminating—the blood sugar spike compared to other high-sugar fruits.

When eaten in large portions, durian can elevate blood glucose similarly to creamy desserts like custards or ice cream, making it a fruit to approach with caution for those managing diabetes or insulin resistance. Experts recommend enjoying durian in moderation, limiting servings to a few small pieces (about 100 grams) per sitting. Pairing durian with additional sources of fiber, such as chia seeds or oats, can help further temper its glycemic effects. Though durian’s flavor is iconic and its texture indulgent, mindful portion control and balanced pairings are key to savoring this tropical delicacy without risking significant blood sugar fluctuations.

23. Dragon Fruit

Dragon fruit, also known as pitaya, is prized for its vibrant pink skin and speckled flesh, making it a popular addition to fruit bowls and smoothie bowls. While often regarded as a healthy, low-calorie choice, dragon fruit contains more sugar than many realize. According to the U.S. Department of Agriculture, one cup of dragon fruit cubes provides about 13 grams of sugar. Though this is less than some tropical fruits, it is still enough to contribute to a noticeable rise in blood glucose, especially when combined with other fruits in a mixed dish.

The naturally occurring sugars in dragon fruit are rapidly absorbed, meaning large portions or frequent consumption can add up quickly for those monitoring their glucose. It’s important to be mindful when including dragon fruit in fruit salads or bowls, as the cumulative sugar content from multiple fruits can lead to unintended spikes in blood sugar. Experts recommend balancing dragon fruit with lower-sugar options like berries and pairing it with protein-rich foods such as Greek yogurt or cottage cheese. By practicing portion control and thoughtful combinations, dragon fruit can be enjoyed as a colorful, nutritious treat without sabotaging blood sugar goals.

24. Pawpaw (Papaya)

Pawpaw, commonly known as papaya, is celebrated for its tropical flavor and digestive benefits, but its natural sugar content can be a concern for those watching their blood glucose. According to the U.S. Department of Agriculture, one cup of papaya contains about 11 grams of sugar. These sugars—mainly glucose and fructose—are rapidly absorbed, leading to a prompt elevation in blood sugar, much like what occurs after drinking fruit juices.

Papaya is often consumed in large servings or blended into smoothies, which can further concentrate its sugar content and amplify its glycemic impact. For individuals with diabetes or those striving for blood glucose stability, moderation is essential. Experts recommend limiting papaya to half a cup per serving and avoiding pairing it with other high-sugar fruits or fruit juices. To further balance its effect, consider eating papaya alongside a protein or healthy fat source, such as cottage cheese or a handful of seeds. By being mindful of portion sizes and combining papaya with nutrient-dense foods, you can enjoy its refreshing sweetness while minimizing the risk of blood sugar spikes.

25. Mulberries

Mulberries are small, colorful berries known for their sweet-tart flavor and rich antioxidant content. Despite their health-promoting properties, mulberries possess a notable sugar load, especially when consumed fresh or in processed forms. According to the U.S. Department of Agriculture, one cup of raw mulberries contains about 11 grams of naturally occurring sugars, primarily glucose and fructose. When mulberries are concentrated into syrups, jams, or dried snacks, their sugar content becomes even more pronounced, leading to a much higher glycemic load per serving—comparable to consuming spoonfuls of sweet syrup.

Mulberries are often used as toppings for desserts, breakfast cereals, and yogurt, or as ingredients in sweet sauces and confections. For individuals monitoring their blood sugar, it is important to be aware of both direct mulberry consumption and hidden sources in processed foods. Health experts recommend keeping portion sizes modest, such as sticking to a quarter or half-cup of fresh mulberries at a time, and avoiding sweetened mulberry products. Pairing mulberries with high-fiber foods like oats or unsweetened yogurt can help slow sugar absorption. With mindful portion control, mulberries can be enjoyed as part of a balanced, blood-sugar-friendly diet.

26. Apple (red varieties)

Apples are a popular and convenient fruit, but not all varieties have the same sugar content or impact on blood sugar. Red apples, such as Fuji, Gala, and Red Delicious, are generally sweeter and contain more natural sugars than their tart counterparts like Granny Smith. According to the U.S. Department of Agriculture, a medium-sized red apple can have about 19 grams of sugar, mostly in the form of fructose and glucose. This higher sugar load means red apples can lead to a more pronounced spike in blood glucose, especially when compared to less sweet apple varieties.

For individuals with diabetes or those monitoring their carbohydrate intake, choosing apple varieties and moderating portion sizes is important. Experts recommend eating half a red apple at a time and pairing it with protein or healthy fats, such as almond butter or a small serving of cheese, to slow sugar absorption and minimize glycemic impact. Opting for tart apple varieties or consuming apples with the skin, which adds fiber, can further help to blunt blood sugar spikes. By being mindful of apple type, portion size, and food pairings, you can enjoy the nutritional benefits of apples without risking unwanted glucose surges.

27. Pears (Asian varieties)

Asian pears, also known as nashi or apple pears, are prized for their crisp texture and juicy sweetness. Unlike many Western pear varieties, Asian pears tend to have a higher sugar content, making them a juicier but more glycemic option. According to the U.S. Department of Agriculture, a medium Asian pear contains around 13 grams of sugar, most of it in the form of quickly absorbed fructose and glucose. This sugar concentration can lead to a notable post-meal blood sugar spike, especially when Asian pears are consumed alone or in large portions.

For those with diabetes or anyone monitoring their blood glucose, it’s wise to keep a close eye on serving sizes. Enjoying just half an Asian pear at a time and pairing it with low-glycemic index (GI) snacks—such as a handful of raw almonds, a slice of cheese, or Greek yogurt—can help slow down sugar absorption and blunt the glycemic effect. Additionally, consuming Asian pears with the skin on provides a bit more fiber to further moderate blood sugar response. By practicing portion control and thoughtful food combinations, you can savor the refreshing crunch of Asian pears without risking excessive glucose spikes.

28. Sapote

Sapote is a tropical fruit enjoyed for its creamy texture and sweet, custard-like flavor. Its alluring taste is largely due to a naturally high sugar content. According to the U.S. Department of Agriculture, one cup of mamey sapote contains roughly 34 grams of sugar, much of which is quickly absorbed glucose and fructose. This makes sapote’s glycemic impact comparable to that of rich desserts or sweet custards, leading to a rapid increase in blood sugar when eaten in typical serving sizes.

Because sapote is often enjoyed fresh and in generous portions, it can be easy to consume more sugar than intended, especially for individuals with diabetes or those aiming to maintain stable glucose levels. To moderate its effect, health professionals recommend enjoying sapote in smaller servings—about a quarter to half a cup—and pairing it with foods high in protein or fiber, such as cottage cheese or chia pudding. This pairing helps slow the absorption of sugars and blunts potential spikes in blood glucose. With mindful portion control and strategic combinations, you can relish the unique flavor and creamy consistency of sapote without compromising your blood sugar management.

29. Passionfruit

Passionfruit is admired for its exotic aroma, bright flavor, and tart-sweet balance. Despite its small size, passionfruit has a significant sugar concentration; a single cup of the pulp contains about 26 grams of sugar, as detailed by the U.S. Department of Agriculture. This high sugar content, combined with the fruit’s natural acidity, can lead to a sharp and rapid rise in blood glucose, not unlike the effect of eating fruit-flavored candies or sour gummies.

Because passionfruit is often used to flavor desserts, juices, and sauces, its sugars can be further concentrated in processed foods, increasing its glycemic impact. For those aiming to manage their blood sugar, it’s best to enjoy passionfruit in moderation—typically just one or two whole fruits at a time. Pairing the pulp with unsweetened yogurt or a handful of seeds can slow sugar absorption and lessen its effect on glucose levels. Avoiding sweetened passionfruit products or syrups is also recommended. By keeping portions small and combining passionfruit with high-fiber or protein-rich foods, you can savor its tart, tropical flavor without risking undesirable blood sugar spikes.

30. Mangosteen

Mangosteen, often called the “queen of fruits,” is celebrated for its delicate, sweet-tart pulp. While its flavor is highly prized, mangosteen is also naturally rich in sugars—primarily glucose and fructose. According to the U.S. Department of Agriculture, a single cup of mangosteen segments contains approximately 18 grams of sugar. Because these sugars are easily digested and absorbed, eating mangosteen can cause a rapid increase in blood glucose, a response similar to consuming other sweet tropical fruits or even fruit-based candies.

For individuals who need to monitor or control their blood sugar, mindful consumption of mangosteen is key. Experts recommend limiting portions to just a few segments (about half a cup) per serving, particularly when blood glucose stability is a concern. Pairing mangosteen with a protein or fat source—such as a handful of nuts or a spoonful of Greek yogurt—can slow the absorption of sugars and reduce the risk of glucose spikes. Avoiding sweetened mangosteen juices or desserts is also advisable. By practicing portion control and thoughtful food pairings, you can enjoy the unique taste and nutritional benefits of mangosteen without compromising your blood sugar balance.

31. Sugar Apple (Annona)

Sugar apple, also known as sweetsop or Annona, is a tropical fruit cherished for its creamy, custard-like texture and intense sweetness. This distinctive flavor comes from its naturally high sugar content. According to the U.S. Department of Agriculture, one medium sugar apple contains about 28 grams of sugar, mostly in the form of glucose and fructose. The sugars in sugar apple are rapidly digested and absorbed, leading to a swift rise in blood glucose levels—comparable to enjoying a rich dessert or sugary snack.

Because of its texture and sweetness, sugar apple is often enjoyed fresh and in sizable portions, making it easy to consume more carbohydrates than intended. For those watching their carbohydrate intake, such as individuals with diabetes or anyone seeking to maintain stable blood sugar, moderation is essential. Experts recommend limiting consumption to half a medium fruit per serving and pairing it with a protein or fiber-rich food—like Greek yogurt or chia pudding—to slow sugar absorption. By being mindful of serving size and combining sugar apple with balanced, nutrient-dense foods, you can enjoy its decadent flavor while minimizing the risk of blood sugar spikes.

32. Quince (ripe)

Ripe quince is a fragrant fruit known for its firm texture and aromatic sweetness, which becomes more pronounced after cooking. While less commonly eaten raw, quince is often transformed into jams, jellies, and preserves—applications that further concentrate its already notable sugar content. According to the U.S. Department of Agriculture, one medium quince contains about 22 grams of natural sugar. When quince is cooked and combined with added sugars to make jams or pastes, its glycemic load can easily surpass that of many commercial candies and sweet spreads.

For individuals monitoring their carbohydrate or sugar intake, such as those with diabetes or prediabetes, it’s important to be cautious with both fresh and processed quince products. Experts recommend enjoying quince in small portions—such as a few thin slices—or opting for homemade jams with little to no added sugar. Pairing quince with high-fiber foods, like whole grain crackers or unsweetened yogurt, can help slow the absorption of sugars. By limiting added sugars and paying attention to serving sizes, you can savor the unique floral flavor of quince while minimizing its impact on blood glucose and overall carbohydrate load.

33. Miracle Fruit

Miracle fruit, or Synsepalum dulcificum, is a West African berry famous for its unique ability to alter taste perception—making sour foods taste remarkably sweet after consumption. This effect is due to a glycoprotein called miraculin, which binds to taste buds and temporarily modifies how sweetness is detected, as described by the National Institutes of Health. While miracle fruit itself contains minimal sugar, its impact on taste can cause a person to underestimate the sweetness—and thus the sugar content—of foods consumed afterward.

This masking effect can be problematic, especially for individuals monitoring their blood sugar. For example, after eating miracle fruit, someone might consume a high-sugar food or beverage that tastes only mildly sweet, leading to unintentional overconsumption of sugar. It’s important to remember that even though sour foods may taste less sugary, their carbohydrate content remains unchanged, and rapid glucose spikes are still possible. To avoid hidden risks, always check nutrition labels or portion sizes when eating after miracle fruit. By staying aware of actual sugar intake and not relying solely on perceived sweetness, you can enjoy miracle fruit’s novelty without inadvertently jeopardizing blood sugar control.

34. White Sapote

White sapote, often referred to as “Mexican apple,” is a subtropical fruit prized for its creamy, custard-like texture and pronounced natural sweetness. The fruit’s rich flavor is a result of its significant sugar content; according to the U.S. Department of Agriculture, one medium white sapote contains roughly 22 grams of sugar, composed mostly of glucose and fructose. These sugars are quickly absorbed, which can lead to notable spikes in blood glucose, especially when white sapote is eaten in large quantities or as a dessert substitute.

Because of its sweetness and creamy consistency, white sapote can easily be overconsumed, presenting a risk for individuals with diabetes, prediabetes, or anyone concerned about carbohydrate intake. To enjoy white sapote while minimizing glycemic impact, experts recommend limiting servings to half a fruit at a time. Pairing it with a source of protein or healthy fat, such as a handful of raw almonds or unsweetened Greek yogurt, can help slow sugar absorption. By practicing mindful portion control and combining white sapote with nutrient-dense foods, you can appreciate its tropical flavor without disrupting blood sugar stability or overall metabolic health.

35. Guava (ripe)

Guava is a tropical fruit celebrated for its vibrant flavor and vitamin C content, but its sugar level increases considerably as it ripens. According to the U.S. Department of Agriculture, a cup of ripe guava contains approximately 8.9 grams of sugar, with the concentration rising further in very ripe specimens. The natural sugars in guava—primarily glucose and fructose—are quickly absorbed, making ripe guava’s impact on blood glucose comparable to that of certain fruit bars or chewy snacks, especially when consumed in large portions.

The sweet, soft texture of ripe guava can make it easy to overeat, leading to higher-than-expected carbohydrate intake for individuals with diabetes or those managing their blood sugar. To reduce glycemic impact, consider choosing guavas that are slightly underripe, as they contain more resistant starch and less sugar. Consuming guava with the skin on, which adds fiber, or pairing it with protein-rich foods like cottage cheese can further help slow sugar absorption. By opting for less ripe guavas and being mindful of portion sizes, you can enjoy the refreshing taste and nutritional benefits of this tropical fruit without risking rapid blood sugar spikes.

36. Pomegranate Arils

Pomegranate arils, the juicy seeds inside a pomegranate, are celebrated for their vibrant color, tart-sweet flavor, and antioxidant content. However, pomegranate arils are also surprisingly high in natural sugars. According to the U.S. Department of Agriculture, one cup of pomegranate arils contains about 24 grams of sugar, primarily in the form of glucose and fructose. This sugar concentration can create a significant glycemic load, especially when arils are used generously in salads, yogurt bowls, smoothies, or desserts.

Because pomegranate arils are often sprinkled liberally on various dishes, it’s easy to consume more sugar than intended, which can be a concern for people monitoring their blood glucose. To moderate the glycemic impact, health experts recommend limiting portions to around a quarter or half-cup per serving. Pairing pomegranate arils with high-fiber foods—like leafy greens or whole grains—or including them in protein-rich dishes can help slow sugar absorption and blunt blood sugar spikes. By being mindful of both serving size and food combinations, you can enjoy the unique flavor and health benefits of pomegranate arils without risking sudden increases in blood glucose levels.

37. Black Sapote

Black sapote, often called “chocolate pudding fruit,” is renowned for its sweet, dark, pudding-like flesh that makes it a popular dessert substitute in tropical regions. Its unique texture and flavor come with a notable sugar content; according to the U.S. Department of Agriculture, one medium black sapote contains about 11 grams of sugar. These sugars—primarily glucose and fructose—are quickly absorbed, which can cause a moderate to rapid increase in blood glucose, particularly if black sapote is eaten in large servings or combined with other sweeteners.

For people concerned about blood sugar control, it’s best to enjoy black sapote in moderation. Health experts suggest limiting portions to half a fruit per serving, especially when using it as a dessert base or mixing it into smoothies. Pairing black sapote with high-fiber or protein-rich foods, such as chia seeds, Greek yogurt, or whole grain toast, can help slow sugar absorption and provide a more balanced glycemic effect. By keeping serving sizes modest and combining black sapote with other nutrient-dense ingredients, you can enjoy its creamy sweetness without risking sharp blood sugar spikes.

38. Loquat

Loquat is a small, golden-orange fruit valued for its juicy, sweet flesh and mild tartness. Its pleasant flavor comes from a relatively high natural sugar content. According to the U.S. Department of Agriculture, one cup of loquat contains approximately 13 grams of sugar, primarily in the form of glucose and fructose. The sugars in loquat are rapidly digested and absorbed, which can cause a quick rise in blood glucose—an effect that’s comparable to consuming fruit-flavored candies or chewy snacks.

Because loquats are easy to eat in handfuls and often used in jams or desserts, those with diabetes or individuals managing their blood sugar should be especially cautious. Health experts recommend limiting loquat intake to a small serving, such as four to six fruits at a time, and pairing them with foods rich in fiber or protein to slow sugar absorption. Avoiding loquat jams and syrups—which often contain added sugars—can further help keep blood glucose stable. By being mindful of portion sizes and preparation methods, loquat can be enjoyed as a refreshing seasonal treat without compromising the needs of a diabetic-friendly diet.

39. Elderberries (fresh)

Fresh elderberries are small, dark purple fruits known for their tart, slightly sweet taste and are often praised for their immune-supporting properties. Despite their health benefits, elderberries contain natural sugars that can contribute to elevated blood glucose, especially when consumed in larger quantities. According to the U.S. Department of Agriculture, one cup of fresh elderberries contains about 14 grams of sugar, which is rapidly absorbed and can cause a moderate blood sugar spike, particularly for people with diabetes or those sensitive to glucose changes.

Elderberries are frequently used to make syrups, jams, or wines, products that typically contain significant amounts of added sugar and can dramatically increase their glycemic impact. For safe consumption, it is important to enjoy elderberries in small, measured portions—such as a quarter to half a cup of fresh berries—and to avoid or strictly limit sweetened elderberry products. Additionally, elderberries should always be cooked before consumption, as raw elderberries can be toxic. By focusing on moderate servings and unsweetened preparations, you can benefit from the unique flavor and nutritional properties of elderberries while keeping blood sugar levels in check.

40. Cranberries (sweetened)

Sweetened cranberries, commonly found in trail mixes, baked goods, and as a salad topping, are a prime example of how added sugars can transform a tart, healthy fruit into a high-sugar snack. The drying process for cranberries removes water, concentrating their natural sugars, but most commercially available dried cranberries also have additional sugar added. According to the U.S. Department of Agriculture, a quarter-cup serving of sweetened dried cranberries contains around 29 grams of sugar—an amount that easily surpasses many candies and confectionery snacks.

This high sugar content can cause a rapid blood glucose spike, making sweetened cranberries unsuitable for people with diabetes or those aiming to moderate their sugar intake. To reduce the glycemic impact, shoppers should look for unsweetened or reduced-sugar varieties, which are now more widely available. Reading labels carefully and measuring out small portions—such as one to two tablespoons—can also help keep sugar in check. Alternatively, try mixing a small number of dried cranberries with nuts or seeds to balance their impact. By making mindful choices, you can enjoy the tart flavor of cranberries without overwhelming your daily sugar budget.

41. Blueberries (overripe)

Blueberries are often celebrated for their antioxidant properties and relatively low sugar content compared to many other fruits. However, as blueberries become overripe, the concentration of simple sugars such as glucose and fructose increases, making them significantly sweeter. According to the U.S. Department of Agriculture, one cup of fresh blueberries contains about 15 grams of sugar, but the sugar content can be even higher in overripe berries. This rise in sugar is comparable to the sweetness found in some fruit snacks or chewy fruit-flavored candies, particularly when overripe blueberries are eaten in large amounts.

For individuals managing their blood sugar or carbohydrate intake, it’s important to monitor portions of overripe blueberries. Experts suggest limiting servings to half a cup and combining blueberries with sources of protein or fiber, such as Greek yogurt or oats, to slow sugar absorption and reduce the risk of blood glucose spikes. Choosing berries that are just ripe, rather than overly soft or shriveled, can help keep their sugar content in check. By practicing portion control and mindful pairing, you can enjoy the health benefits of blueberries while minimizing the impact on blood sugar levels.

42. Kiwi (golden)

Golden kiwi, also known as yellow kiwi, is a popular fruit variety that stands out for its smooth skin and vibrant golden flesh. Unlike the more common green kiwi, golden kiwi is notably sweeter due to its higher concentration of natural sugars. According to the U.S. Department of Agriculture, one medium golden kiwi contains about 13 grams of sugar, which is higher than the sugar content found in green kiwi. The rapid absorption of these sugars can lead to a swift rise in blood glucose, particularly for individuals with diabetes or those sensitive to carbohydrate intake.

The appealing sweetness of golden kiwi makes it easy to overconsume, whether eaten fresh, added to fruit salads, or blended into smoothies. To moderate its glycemic impact, experts recommend limiting servings to one medium fruit at a time. Pairing golden kiwi with higher-fiber foods, such as chia pudding or whole grain cereal, or with a source of protein like cottage cheese, can help slow sugar absorption and blunt glucose spikes. By being mindful of portion sizes and food pairings, you can enjoy the unique flavor and nutritional benefits of golden kiwi without risking rapid elevations in blood sugar.

43. Plums (ripe)

Ripe plums are known for their juicy sweetness and vibrant color, but their sugar content rises noticeably as they reach peak ripeness. According to the U.S. Department of Agriculture, one medium ripe plum contains about 7 grams of sugar, with this level increasing in very ripe or larger fruit. When several plums are consumed in one sitting, the total sugar load can be comparable to that found in fruit leathers or chewy fruit snacks—products that are often considered high-sugar treats.

Because plums are easy to overeat, especially when sliced into salads or desserts, those managing blood sugar should keep a close eye on portion sizes. Health experts recommend enjoying one or two plums at a time and pairing them with fiber-rich foods, such as whole grain crackers or a handful of raw nuts. The additional fiber slows the absorption of the plums’ natural sugars, helping to prevent sudden spikes in blood glucose. By being mindful of serving sizes and making thoughtful food combinations, you can enjoy the seasonal sweetness of ripe plums while supporting stable blood sugar levels and overall metabolic health.

44. Peaches (canned in syrup)

Canned peaches packed in syrup are a convenient and popular snack, but they come with a significant downside: added sugar. According to the U.S. Department of Agriculture, one cup of canned peaches in heavy syrup can contain more than 39 grams of sugar—far exceeding the sugar found in a comparable serving of fresh peaches. This high sugar content is similar to that of syrupy desserts or sweetened fruit cocktails, making canned peaches in syrup a potent source of rapid blood glucose spikes.

For individuals concerned with managing blood sugar or reducing their intake of added sugars, it’s best to avoid peaches canned in syrup altogether. Instead, opt for fresh peaches or choose canned varieties packed in water or their own juice with no added sugar. When using canned peaches, drain and rinse them to remove as much syrup as possible. Pairing peaches with high-fiber foods such as oatmeal or with a protein source like cottage cheese can further blunt their glycemic impact. By making these simple swaps, you can enjoy the flavor and nutrients of peaches without the blood sugar risks associated with syrup-packed varieties.

45. Apricots (dried)

Dried apricots are a convenient and flavorful snack, but the dehydration process significantly concentrates their natural sugars. According to the U.S. Department of Agriculture, just five dried apricot halves contain about 11 grams of sugar. This sugar density is comparable to that of chewy fruit candies or gummies, and because dried apricots are small and easy to eat, it’s simple to consume a large sugar load without realizing it.

For individuals who need to monitor their glucose or limit carbohydrate intake, dried apricots should be eaten in moderation. Experts recommend treating them more like a sweet treat than a staple fruit, keeping portions to just two or three halves per snack. Pairing dried apricots with nuts or seeds—such as almonds or pumpkin seeds—adds protein and healthy fats, which can help slow sugar absorption and minimize blood sugar spikes. Opting for unsweetened dried apricots, rather than those with added sugar, further reduces their glycemic impact. By practicing portion control and mindful pairing, you can enjoy the tangy-sweet flavor of dried apricots while supporting healthy blood sugar management.

46. Tamarind

Tamarind is a tropical fruit known for its unique sweet-tart flavor, frequently used in cuisines around the world to enhance both desserts and savory dishes. This distinctive taste is due in part to its notable sugar content; according to the U.S. Department of Agriculture, one cup of raw tamarind pulp contains about 69 grams of sugar—a concentration that can rival the sweetness of many candies. The sugars in tamarind, including glucose and fructose, are rapidly absorbed and can trigger a substantial spike in blood glucose, particularly if consumed in large amounts or as a sweetened paste.

Tamarind is often found in chutneys, sauces, candies, and drinks, which may further increase its sugar content. For individuals concerned with blood sugar management, it’s best to limit tamarind-based sweets and instead use small quantities of tamarind pulp to add flavor to savory dishes like stews, soups, or marinades. Pairing tamarind with high-fiber foods, legumes, or whole grains can help blunt its glycemic effect. With mindful use and portion control, tamarind can contribute a complex, tangy note to meals without posing significant risks to blood glucose stability.

47. Gooseberries (ripe)

Ripe gooseberries are small, juicy fruits that offer a burst of tart-sweet flavor. As gooseberries ripen, their sugar content increases, which can make them as sweet as some jelly candies. According to the U.S. Department of Agriculture, one cup of ripe gooseberries contains about 9 grams of sugar, mainly glucose and fructose. While this is lower than some tropical fruits, the sugars in gooseberries are quickly absorbed, especially when the fruit is fully ripe, leading to a noticeable rise in blood glucose levels.

Gooseberries are often used in jams, jellies, and desserts, which can further amplify their sugar load and overall glycemic effect. For individuals monitoring their blood sugar, it’s best to enjoy gooseberries fresh and in moderation. Experts suggest limiting servings to a small handful—about half a cup—and pairing them with high-fiber or protein-rich foods such as Greek yogurt or oatmeal to slow sugar absorption. Opting for less sweet, slightly underripe gooseberries can also help reduce their glycemic impact. By practicing portion control and thoughtful pairing, you can savor the tangy-sweet taste of gooseberries without risking rapid blood sugar spikes.

48. Clementines

Clementines are a type of mandarin orange beloved for their seedless, easy-to-peel sections and bright, sweet flavor. This convenience, combined with their natural sweetness, often leads people to enjoy multiple clementines in one sitting. According to the U.S. Department of Agriculture, a single clementine contains about 7 grams of sugar, mostly in the form of quickly absorbed glucose and fructose. Eating two or three clementines can deliver a sugar load comparable to a handful of fruit chews or gummy candies, especially when consumed rapidly as a snack.

For individuals managing their blood sugar, it’s important to be mindful of clementine portion sizes. Experts recommend enjoying one clementine at a time and pairing it with a source of protein or healthy fat, such as a handful of almonds or a piece of cheese, to help slow sugar absorption and minimize the risk of glucose spikes. Including clementines as part of a larger, balanced meal rather than as an isolated snack can also help blunt their glycemic impact. With thoughtful portion control, you can savor the bright, juicy flavor of clementines while supporting steady blood sugar levels.

49. Honeydew Melon

Honeydew melon is a refreshing fruit, popular for its pale green flesh and subtle sweetness, especially during the summer months. Despite its high water content, honeydew has a relatively high glycemic index (GI), typically ranking between 62 and 72 according to the University of Sydney’s Glycemic Index Database. This means that honeydew’s sugars—mainly glucose and fructose—are rapidly absorbed, causing a swift spike in blood sugar that can rival the effect of drinking sweetened beverages like lemonade or soda.

Because honeydew is easy to overconsume, especially when cut into bite-sized cubes, individuals concerned with blood glucose should pay careful attention to portion size. Experts recommend limiting servings to about one cup of diced melon at a time and pairing it with a source of protein, such as cottage cheese, or a handful of nuts to help slow sugar absorption and blunt the glycemic response. Avoid eating honeydew as a standalone snack, especially in the morning or when fasting, as this can amplify its blood sugar impact. By practicing mindful portion control, you can enjoy the hydrating, sweet flavor of honeydew without risking sudden glucose surges.

50. Bartlett Pears (very ripe)

Bartlett pears are a popular fruit known for their juicy texture and sweet flavor, which intensifies significantly as the fruit ripens. During the ripening process, the natural starches in Bartlett pears convert to simple sugars like glucose and fructose, resulting in a higher sugar concentration. According to the U.S. Department of Agriculture, a medium ripe Bartlett pear can contain about 17 grams of sugar, but this amount increases as the pear becomes very ripe and soft. The heightened sugar content and rapid absorption can make overripe Bartlett pears comparable to fruit gummies in terms of their effect on blood glucose.

For individuals monitoring their blood sugar, it’s best to consume Bartlett pears while they are just ripe—firm to the touch and not overly soft—to keep sugar intake in check. Limiting servings to half a pear at a time and pairing it with high-fiber or protein-rich foods, such as walnuts or Greek yogurt, can help blunt the glycemic response. Timing consumption after exercise or as part of a balanced meal may also help the body utilize the sugars more efficiently. Through portion control and smart timing, you can enjoy Bartlett pears’ sweetness without risking sharp glucose spikes.

Conclusion

With diabetes and metabolic disorders on the rise, monitoring fruit intake—especially of high-sugar, high-glycemic varieties—has never been more urgent. While fruits offer essential nutrients, many can spike blood sugar even more than candy, posing risks for those with or at risk for glucose intolerance. Being informed about which fruits have the greatest impact is a crucial step in proactive health management. Regular glucose screenings and consultations with a registered dietitian are recommended for at-risk individuals, as suggested by the Centers for Disease Control and Prevention, to tailor dietary choices and ensure optimal blood sugar control.

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