Understanding glycaemic load: a new perspective on fruit choices for people with diabetes

Delhi AIIMS endocrinology professor Dr Rajesh Khadagavat highlights that for those with diabetes, managing glycaemic load is crucial when choosing fruits, with some options requiring moderation to keep blood sugar levels stable.

For people living with diabetes, fruit often becomes a source of confusion rather than comfort. Questions about sweetness, portion size and whether certain fruits should be avoided altogether are common, and Delhi AIIMS endocrinology professor Dr Rajesh Khadagavat has pointed out that the real issue is not simply taste. What matters more, he says, is the glycaemic load: a measure of how quickly and how much a food is likely to raise blood sugar after eating. That means two fruits that seem equally sweet can have very different effects on glucose levels.

In practice, that distinction is important because some fruits can push blood sugar up more sharply than others, particularly if they are eaten in larger amounts. Dr Khadagavat said mangoes, lychees and grapes are among the fruits with a higher glycaemic load, so they may need to be limited if blood sugar is already difficult to control. That does not mean they are permanently off the menu, but people with diabetes are generally advised to treat them as occasional choices rather than everyday staples.

By contrast, lower-glycaemic fruits are usually considered a safer bet. Apples and guavas were singled out as better options because they tend to affect blood sugar more gradually, while also offering fibre. Independent guidance from Healthline, WebMD and GoodRx broadly supports that advice, listing fruits such as apples, pears, citrus fruits, berries, peaches and plums among the better choices for people with diabetes. These fruits are generally preferred because whole fruit provides fibre, water and micronutrients, which can help blunt sharper glucose rises.

The broader dietary message is one of moderation rather than prohibition. Diabetes nutrition guidance commonly stresses portion control, since even lower-glycaemic fruit can affect blood sugar if eaten in excess. It also notes that dried fruit and fruit juice are usually more concentrated and can raise glucose more quickly than whole fruit. Dr Khadagavat added that pairing fruit with milk or yoghurt can be a sensible way to eat it, suggesting that context and quantity matter as much as the fruit itself.