Affinity Health, a leading provider of high-quality health cover, highlights the hidden sugar traps in some of our favourite fruits and why they can spell trouble for people living with diabetes.
Diabetes is a chronic condition that affects how the body processes blood glucose (sugar). People with diabetes either do not produce enough insulin, or their bodies cannot effectively use the insulin they make. This results in elevated blood sugar levels, which, if left unmanaged, can lead to complications such as heart disease, kidney damage, nerve damage, and vision loss.
While most people associate sugar with sodas, sweets, and baked goods, even fruits, despite their health benefits, can raise blood sugar levels due to their natural fructose content.
Natural Doesn’t Always Mean Safe
Fructose, a naturally occurring sugar in fruit, may seem healthier than refined sugar, but the body still converts it into glucose. For people with diabetes, consuming high-sugar fruits—especially in large quantities or without balancing foods—can result in sharp blood sugar spikes.
7 Fruits Diabetics Should Limit
- Bananas
A medium banana contains about 15g of natural sugar. Overripe bananas convert starch into more sugar, increasing their glycemic load. People with diabetes should consider smaller or greener bananas and pair them with protein or fat to slow sugar absorption.
- Grapes
A cup of grapes contains nearly 23g of natural sugar and only about 1g of fibre, making them easy to overeat. With a moderate glycaemic index of around 53, grapes can still raise blood sugar—especially when eaten in large portions. For people with diabetes, grapes are best enjoyed in small amounts and paired with a source of protein or healthy fat, such as cheese or nuts, to help slow sugar absorption and stabilise glucose levels.
- Mangoes
A single mango can contain over 45g of sugar—more than three teaspoons. While rich in nutrients, mangoes should be consumed in small portions and avoided in their dried form, as this concentrates sugars further.
- Cherries
Cherries are rich in antioxidants and may help fight inflammation and support heart health—an important benefit for people with diabetes. A cup of sweet cherries contains around 18g of natural sugar, but they have a low glycaemic index (GI of about 20), which means they raise blood sugar slower than high-GI fruits. While fibre content is moderate, portion control still matters. Fresh cherries are the best option, as canned varieties often contain added sugars or syrup that can spike blood glucose levels.
- Pineapple
A single thick slice of fresh pineapple (approximately 100g) contains around 10.6g of sugar and 1.2g of fibre. Its glycaemic index ranges from 51 to 66, placing it in the moderate GI category. This means it can cause a mild rise in blood glucose levels. For individuals managing diabetes, it’s advisable to consume pineapple in moderation and pair it with a source of protein or healthy fat, such as Greek yoghurt or nuts, to help slow sugar absorption and minimise blood sugar spikes. Opting for fresh pineapple over canned varieties, especially those in syrup, is recommended to avoid added sugars that can further elevate blood glucose levels.
- Litchis
100g of litchis contains about 15g of sugar with little fibre. Their sweet flavour and low satiety make it easy to overindulge. Enjoy occasionally and in small amounts.
- Dried Fruits (Raisins, Dates, Figs)
Drying fruit removes water, concentrating natural sugars and making it easy to overeat. A small handful of raisins (about 30g) contains over 20g of sugar. While dried fruits do offer fibre and have a low to moderate glycemic index, portion control is key. Choose unsweetened versions and pair them with protein or fat to help manage blood sugar levels. Fresh fruit is generally a safer option for those with diabetes.
Smarter Fruit Swaps
Not all fruit is off-limits. Some lower-sugar fruits, especially those high in fibre, digest more slowly and have a gentler effect on blood glucose levels. Safer choices include:
- Berries (e.g., strawberries, blueberries, raspberries): Low sugar, high fibre, and antioxidant-rich.
- Apples and Pears (with the skin): Fibre helps slow the release of sugar.
- Avocados: Technically a fruit, extremely low in sugar and rich in healthy fats.
- Guavas: High in fibre and vitamin C, with moderate sugar.
- Kiwis: Nutrient-dense, with a low to moderate sugar load.
Tips for Safer Fruit Consumption
To enjoy fruit while managing diabetes, it’s essential to be mindful of portion sizes and pairings. Choose smaller servings, like half a banana or a handful of berries. Combine fruit with protein or healthy fat (e.g., yoghurt, nuts) to reduce spikes in blood sugar. Avoid fruit juices, which lack fibre and deliver concentrated sugar. Eat fruit as part of a full meal rather than alone, and monitor how your blood sugar reacts to different types of fruit, as each person’s response is unique.
Conclusion
Managing diabetes doesn’t mean giving up fruit, but it does mean making smarter choices. With the proper portions, timing, and food pairings, fruit can still be part of a healthy diet. Affinity Health’s Diabetes Management Programme provides practical support, including GP consultations, chronic medication management, blood glucose testing, telehealth services, and lifestyle guidance—empowering individuals to take control of their health with confidence.
About Affinity Health
Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.