🍎 Fruits Ranked for Type 2 Diabetes

Rank	Fruit (1 cup / medium piece)	Carbs (g)	Fiber (g)	GI	GL	Notes	Season
🥇 1	Strawberries	12	3	41	3	Very low carb & GL, excellent choice.	Mid-April – Early June
🥈 2	Blackberries	14	7	25	4	High fiber, very blood sugar friendly.	June – August
🥉 3	Raspberries	15	8	32	4	Excellent fiber-to-carb ratio.	June – August
4	Blueberries	21	4	53	6	Moderate carbs but low GL; rich in antioxidants.	May – July
5	Cranberries	12	14	45	2	Very low sugar; tart flavor; excellent antioxidant source.	October – December
6	Apples	25	4	36	6	Low GI, high fiber, good daily option.	Late August – November
7	Cherries	24	3	20	6	Low GI & GL, anthocyanins support insulin sensitivity.	Late May – June
8	Figs	24	3	35	7	Naturally sweet but low GI; contain potassium, calcium, and antioxidants.	July – October
9	Pears	28	6	38	7	High fiber, moderate impact.	August – October/November
10	Oranges	15	3	43	5	Citrus is low GL, rich in vitamin C.	November – May
11	Peaches	15	2	42	4	Sweet but gentle on blood sugar.	June – September
12	Kiwi	26	5	50	7	Good fiber, vitamin C boost.	October – May
13	Plums	16	2	40	5	Low-moderate GL; watch portion.	June – September
14	Banana	27	3	51	13	Higher GL; better if underripe & paired with protein/fat.	Year-round
15	Grapes	27	1.5	59	16	Higher GI & GL; best eaten sparingly.	August – October
16	Watermelon	11	1	76	5	High GI but low GL due to water content; watch portion.	June – August
17	Pineapple	22	2	59	10	Moderate GL; spikes sugar more than berries/citrus.	March – July
18	Mango	25	3	51	12	Tropical fruit, higher GL—limit servings.	May – September
19	Prunes (dried)	25	3	29	10	Low GI, but high in natural sugar and carbs, so GL rises quickly.	Year-round
20	Dried fruit	115	6	64	43	Very high sugar density, avoid or use sparingly.	Year-round

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🔎 Key Insights

• Best fruits (Rank 1–6): Berries, apples, cherries → low GI & GL, fiber-rich.
• Good/moderate choices (7–11): Figs, pears, citrus, peaches, kiwi, plums.
• Limit (12–17): Bananas, grapes, watermelon, pineapple, mango, dried fruit → higher GL, can spike sugar quickly.

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🍏 Diabetes-Friendly Fruit Cheat Sheet

✅ Eat More (Best Choices)

(Low GI/GL, fiber-rich, least impact on blood sugar)

• Berries: Strawberries, Blackberries, Raspberries, Blueberries
• Cranberries (cooked w/ sugar substitute)
• Apples
• Cherries

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⚖️ Eat Moderately

(Good nutrients, but watch portions — moderate impact)

• Figs
• Pears
• Oranges & other citrus
• Peaches
• Kiwi
• Plums
• Watermelon (low GL but high GI — small servings best)

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🚫 Limit

(Higher glycemic load, spikes sugar more easily)

• Bananas
• Grapes
• Pineapple
• Mango
• Prunes (dried plums)
• Dried fruit (raisins, dates, etc.)

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👉 Tips for Type 2 Diabetes:

• Keep fruit servings to about ½–1 cup or 1 medium piece.
• Pair fruit with protein or healthy fat (e.g., nuts, cheese, Greek yogurt) to slow absorption.
• Fresh or frozen fruit is best; avoid canned in syrup or sweetened dried fruit.

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Strawberries

Blackberries

Raspberries

Blueberries

Cranberries (cooked w/ sugar substitute)

Apples

Cherries

Figs

Pears

Oranges

Peaches

Kiwi

Plums

Bananas

Grapes

Watermelon

Pineapple

Mango

Prunes (dried plums)

Dried fruit (raisins, dates, etc.)