Summer Fruits with Low Glycaemic Index for Diabetes Management

Managing blood sugar levels during the hot Indian summer can be challenging with so many tempting fruits available. However, choosing fruits with a low glycaemic index (GI) can help prevent sudden spikes in blood glucose and support overall diabetes management.

This article highlights popular low-GI summer fruits in India that can be enjoyed safely as part of a balanced diabetic diet.

What is Glycaemic Index and Why Does It Matter?

The glycaemic index ranks carbohydrate-containing foods based on how quickly they raise blood glucose levels after consumption. Low GI foods (55 or less) cause a slower, gradual rise in blood sugar, which is beneficial for diabetes control.

Low GI Summer Fruits Suitable for People with Diabetes

  1. Guava (Amrood)

Guava has a low GI of about 24 and is rich in dietary fibre and vitamin C, making it excellent for blood sugar regulation.

Tip: Eat raw with skin for maximum fibre benefit.

  1. Jamun (Indian Blackberry)

Jamun has a GI of approximately 35 and contains compounds that mimic insulin action.

How to consume: Fresh jamun or jamun seed powder can be taken under guidance.

  1. Apple (Seb)

Apples have a GI between 30 and 40, depending on the variety. They provide fibre and antioxidants.

  1. Pear (Nashpati)

Pears have a GI around 38 and are high in fibre and water content.

  1. Orange (Santra)

Oranges have a GI of 40 and provide vitamin C, fibre and antioxidants.

  1. Strawberries

While not a traditional Indian summer fruit, strawberries are available in some regions and have a low GI (~40).

Fruits to Consume in Moderation or Avoid

  • Watermelon: High GI (~72) — can cause rapid blood sugar rise
  • Ripe mango: Moderate to high GI depending on ripeness — limit quantity
  • Pineapple: Moderate to high GI — consume carefully

Portion Control and Pairing

Even low GI fruits can raise blood sugar if consumed in large amounts. Limit portions to:

  • 1 small fruit or
  • ½ cup chopped fruit per serving

Pair fruits with protein or healthy fats (like nuts) to slow sugar absorption.

Practical Tips

  • Always choose whole fruits over fruit juices
  • Avoid adding sugar or syrups
  • Monitor blood sugar to understand your body’s response to different fruits

Conclusion

Including low glycaemic index fruits in your summer diet can help maintain better blood sugar control without sacrificing flavour or nutrition. Make smart choices based on seasonality and portion size for optimal health.

For personalised dietary advice and more about fruits suitable for diabetes, visit:
https://www.drmohans.com/diabetes-nutrition