Aug 19, 2025
Mangoes are rich in vitamins but high in natural sugar. One medium mango has 45g of sugar, which can significantly elevate blood glucose.
Source: journal of nutrition and food sciences/ unsplash
Grapes are concentrated in glucose and fructose. Even a handful can cause sugar spikes due to their medium to high GI (59).
Source: Harvard Health/ unsplash
Ripe bananas convert starch into free sugars (glucose and fructose), leading to a higher GI (62 for ripe). Overripe bananas are especially risky for sugar spikes.
Source: National Library of Medicine/ unsplash
While packed with antioxidants, sweet cherries are high in sugar (17–20g per cup) and can raise glucose levels quickly.
Source: USDA Food Data Central/ unsplash
Pineapple has a GI of 66 and causes rapid glucose absorption post meal, raising blood sugar levels quickly.
Source: healthline diabetes nutrition guide/ unsplash
Despite being hydrating, watermelon has a high GI of 72, making it one of the fastest blood sugar spiking fruits.
Source: Harvard Medical School/ unsplash
Lychees are rich in vitamin C but also high in sugar (29g per cup). This sugar density makes them unsuitable for blood sugar management.
Source: healthline/ unsplash
Dates are nutrient dense but extremely high in natural sugar (18g per piece). Even a small portion can be equivalent to a dessert in sugar impact.
Source: journal of nutritional science/ unsplash
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