Fruit foods rated for diabetes
Fruit is not off-limits in diabetes. Whole fruit in a measured portion, eaten after protein rather than alone, is well tolerated by most people.
Fruit: 11 foods rated
| Food | Verdict | GI | Why |
|---|---|---|---|
| Apple | Yes | ≈ 36 (Low) | Low GI, high soluble fibre, widely available. |
| Banana | Yes, with changes | ≈ 51 (Low) | GI rises sharply as it ripens - a spotted banana is a different food. |
| Chikoo | Limit | ≈ 70 (High) | One of the highest-sugar fruits commonly eaten in India. |
| Coconut | Yes | — | Fat and fibre, very little sugar. |
| Dates | Yes, with changes | ≈ 62 (Medium) | Concentrated sugar but with fibre and minerals intact. |
| Grapes | Yes, with changes | ≈ 59 (Medium) | Easy to eat a very large quantity without noticing. |
| Guava | Yes | ≈ 33 (Low) | One of the best fruits available in India for blood sugar. |
| Mango | Yes, with changes | ≈ 51 (Low) | Moderate GI but very high glycemic load because nobody eats just one slice. |
| Papaya | Yes | ≈ 60 (Medium) | Moderate GI but low glycemic load per serving. |
| Pomegranate | Yes | ≈ 53 (Low) | Low GI, high antioxidant. |
| Watermelon | Yes, with changes | ≈ 72 (High) | High GI but mostly water, so the actual load per bowl is modest. |
More Type 2 Diabetes categories
Medical disclaimer
This is general dietary information, not medical advice. If you take insulin or a sulfonylurea (glimepiride, glipizide, gliclazide), reducing your carbohydrate intake — or adding foods like bitter gourd or fenugreek that lower glucose on their own — can cause hypoglycemia. Talk to your doctor before making changes, and monitor your glucose while you do.
Plate.Fit provides diet recommendations and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified medical practitioner before starting a new diet, especially if you are pregnant, nursing, taking medication, or have a chronic health condition.