Best Fruits for Diabetes: 100 foods — 100 rated diabetes-friendly. The average glycemic load per 100g is 2. Use this page to find options that fit your blood sugar goals. Click any food for its full GL breakdown, portion size comparison, and nutrition facts.
Start with the 100 foods rated Low GL — they have a glycemic load of ≤10 per 100g, meaning minimal blood sugar impact. Of the 100 foods listed here, 100 meet that standard. Within those, choose the ones with more fiber and less saturated fat for the best overall metabolic profile.
Does portion size really make that much difference?
The standard serving determines the GL you see on this page. But half-portions cut the GL in half — a simple and powerful strategy. For any food rated Moderate or Limit, try eating half the standard serving and filling the rest of your plate with non-starchy vegetables and lean protein.
Are there even better options outside this list?
Each food page includes a Better Alternatives grid — 4 lower-GL foods in the same category. Use those to discover swaps you may not have considered. Sometimes the difference between two similar foods is 10+ GL points.
What if I eat these at a restaurant?
Restaurant portions are often 2-3x the standard serving shown on this page. If you eat out, mentally halve the portion or ask for a box at the start of the meal. The GL doubles with double the portion — awareness is your best tool.
Dietary reference — not medical advice. Information provided for educational purposes. Individual glycemic responses vary. Consult your healthcare provider for personalized guidance.