You don’t have to stop eating the foods you adore to keep your diabetes in check. You need to keep certain substances (like excessive amounts of sugar) and certain types of unhealthy foods (like highly processed ones and those high in trans fats) out of your diet. On any given day, you’re leading a diabetes-friendly lifestyle if you eat the kinds of nourishing foods that 80-90% of us can eat (and if you indulge only occasionally). Here are the top 10 low-glycemic fruits that satisfy your sweet tooth and won’t skyrocket your blood sugar when you eat them.

Understanding the Glycemic Index

The glycemic index (GI) was created to help people with diabetes eat more healthfully and manage their blood sugar levels more precisely. It’s a tool that scores foods based on their carbohydrate content and how they act in your body after you eat them. If you want to grasp GI values truly and understand how they relate to you—diabetic or not—you need to know how your body works with carbs.

We divide the nutrients in our food into four main groups: carbohydrates, fats, proteins, and vitamins and minerals. Carbohydrates account for 40–60% of the nutrients you eat.  When you eat a food that contains carbohydrates, your body starts breaking it down before it even gets to your stomach. In your mouth, an enzyme in your saliva begins the carb-digesting job. Your stomach and small intestine carry out the remaining work. When prioritizing what to break down first, your body targets any carbs you consume. Your body breaks down and uses only sugar and starch, out of the three types of carbs—sugars, starches, and fiber—for energy. Of those two, starch takes the lead in providing the fuel your body runs on. Your body does not digest fiber in the same way.

Foods that have a low GI increase your blood sugar at a slow rate. This is the most crucial thing regarding diabetes management, especially with type 2. It’s such a good practice to count your carb intake and eat for nutrition that it can be hard to switch to a “whole meal” view in decision-making around food. However, viewing your meal as a whole is crucial for ongoing health and making the next-level decisions when you have diabetes.

A food or meal’s GI can be influenced by several distinct factors. A significant one is the type of sugar the food contains. The processing of fruit sugar differs significantly from that of artificial sugars. So be sure you know what sugar you’re using when determining GI. The structure of a particular starch affects how well your body can metabolize it. Some foods are high in starch but also contain a lot of amylose, a very digestively resistant form of starch. Foods with a lot of amylose tend to have a low GI. Conversely, if you make your pancake from highly processed flour, it will have a high GI. Finally, adding protein or healthy fat to a meal helps you feel full and can lower the meal’s GI.

What is a glycemic diet?

In a low-glycemic diet, most foods have a GI of about 1–55. While this might seem hard, the minor differences in foods make a huge difference. For instance, the GI of white wheat flour is significantly higher than that of whole wheat flour, yet both are suitable for use in bread products or baking. Keep in mind that the GI values are subject to certain limitations, necessitating consideration of the glycemic load (GL). The GL indicates how much a particular food will change your blood glucose levels, and looking at both the GI and the GL can change the appearance of a diet.

Some of the finest low-glycemic foods include green vegetables, raw carrots, kidney beans, lentils, chickpeas, and many other fruits. Foods that have a higher glycemic index are white rice, potatoes, and white bread. For good, healthy meals, try these delicious, diabetes-friendly recipes.

Foods with a low glycemic index can assist you in sustaining a healthy weight; they enable better regulation of blood glucose levels and elevation of low-density lipoprotein (LDL) cholesterol and triglycerides; they also offer you healthier control over your appetite.

10 Low-Glycemic Fruits to Eat for Diabetes Management

Fruits provide a fantastic method for satisfying your penchant for sweetness, and they do it healthfully—especially for the teeth! Though many fruits sport a low glycemic index, several are particularly beneficial for low blood sugar. Here are some of the best fruit choices for the sweet side of life when managing diabetes.

1. Strawberries

Berries, in general, are beneficial for individuals with diabetes due to their reduced sugar content compared to other fruits and their high fiber content. Strawberries, for instance, possess a glycemic index (GI) of 41 and provide more vitamin C than an orange. You can enjoy strawberries in a variety of ways, such as on their own, in smoothies, on salads, or as the main ingredient in a dessert. And children can’t possibly dislike strawberries. They are bomb desserts. Strawberries are rich in antioxidants; you could feasibly grow them in a garden.

2. Plums

With a GI of 40, plums are an excellent source of potassium, copper, magnesium, and vitamins A, C, and K. They are filled with antioxidants but can be difficult to find in ripe conditions or without bruises. When fresh plums are out of season, you can alternate prunes for the same properties, but remember to watch your portion sizes.

3. Pears

With a GI of 38 and over 20% of your suggested daily fiber, pears are delicate or, as a baked, tasty dessert.

4. Peaches

Peaches are rich in vitamin C and A, iron, and potassium, not to mention their delicious taste. Peaches are an easy-to-eat fruit that tastes even better when cooked or baked, making them a high-summer treat you shouldn’t miss. If you’re going the canned route, read the labels. Know your peaches.

5. Oranges

Vitamin C, which contributes significantly to a healthy immune system, is the nutrient that most readily comes to mind when considering oranges. Yet, besides being an excellent source of this vitamin, oranges are also filled with antioxidants. Oranges contain over 170 phytochemicals and over 60 flavonoids, potent anti-inflammatory agents that act similarly to aspirin and ibuprofen to relieve inflammation and pain. Oranges also have a glycemic index of 40 and are an excellent mid-afternoon snack.

6. Grapes

Grapes, due to their thick skin, have a low glycemic index and are high in fiber. Their glycemic index is 53, and they are a superlative source of vitamin B-6, which is necessary for healthy brain function and mood stabilization.

7. Grapefruit

Grapefruit, a perfect breakfast for on-the-go, packs high amounts of vitamin C and is a good source of fiber. Both nutrients are vital for keeping your body in top condition. Vitamin C is an antioxidant that helps protect cells from damage in the everyday bombardment they face. It also plays several key roles in keeping your cells, tissues, and organs healthy. Fiber promotes digestive health and helps maintain a healthy weight. Despite its small size, the grapefruit contains a significant amount of fiber—just 1 gram less than an apple. Unquestionably, these fruity benefits are actual. But how about their breakfast’s feasibility? Grapefruit makes for a perfect on-the-go breakfast.

8. Dried Apricots

Avoid overindulging in dried fruit due to its high carbohydrate content. On the other hand, eaten in moderation, dried apricots are a wonderful option, with a glycemic index (GI) of only 32. If you can find fresh apricots, they’re a perfect alternative, and a portion will likely fill you up more. Apricots are essential vitamin and mineral powerhouses—copper, vitamins A and E, and more—making them sweet additions to salads and trail mix. If you can imagine cooking anything with pork, adding this otherwise underappreciated stone fruit seems like a perfect fit.

9. Cherries

A GI of 20 and a GL of about 6 mean that cherries are loaded with sweetness but not with blood sugar-spiking carbs. Indeed, they’re more like nature’s candy than a health food. “Cherries are a great antioxidant-packed, vitamin-filled snack,” The downside? Fresh cherries have a short season, so to enjoy their benefits all year round, stock up on tart cherries packed in water or juice. Avoid cherries in syrup, as they are likely to contain more sugar and less nutritional value.

10. Apples

The apple is one of the most favored fruits, and there’s a beneficial reason. They have fiber that will keep you full yet allow you to satisfy your desire for sweetness. Apples also have properties that make them exceptionally good for your gut, with a GI score of 39.

Diabetes is a complex, chronic condition affecting people all over the world. Suppose you’re one of the millions living with diabetes. In that case, your body has more difficulty processing the sugars and starchy foods that most of us enjoy, so your blood sugar levels can swing in dangerous, unhealthy directions. To counteract that problem, try to fill your plate and your life with these more diabetes-friendly, low-glycemic, and high-protein foods.

People with diabetes can enjoy delicious foods, too. But delicious does not necessarily mean diabetes-friendly. So, if you’d like to keep your blood sugar in check and your taste buds happy, here are some recommendations for what to nosh on.