Which Fruits Raise Blood Sugar? Bananas, Dates, Grapes and More

By Tina Chagoury, Clinical Dietitian · 7 min read · 2026-09-27

All fruit raises blood sugar a little. Here is a plain answer for bananas, dates, oranges, apples, grapes, figs, lentils and milk, and how to eat them without the spike.

Every woman who starts paying attention to her blood sugar eventually asks me the same thing: can I still eat fruit? Then come the specifics. Is a banana too much? Are dates off limits now? What about grapes, figs, even milk?

Here is the short answer. All fruit raises blood sugar to some degree, because fruit contains natural sugar. The useful questions are how much, how fast, and what you eat it with. Whole fruit brings fibre, water, vitamins and plant compounds your body needs. For most women, including women with insulin resistance, whole fruit belongs in the diet. Portion, form and pairing make the difference.

Two terms worth knowing

Glycaemic index describes how quickly a food raises blood sugar compared with pure glucose.

Glycaemic load also takes the portion into account. It is the more useful idea in real life, because nobody eats a laboratory portion. Two dates and a bowl of dates have the same glycaemic index and a very different effect.

One important note before the list. If you have diabetes, or take insulin or any medicine that lowers blood sugar, follow your own care plan and talk to your doctor or dietitian before changing how much fruit you eat.

Do bananas raise blood sugar?

Yes, somewhat more than many fruits, and ripeness matters. A banana that is still slightly green contains more resistant starch, which is digested slowly. As it ripens, that starch turns into sugar, so a very ripe, spotted banana raises blood sugar faster than a firmer one.

How to eat it: choose a smaller, less ripe banana, and pair it with protein or fat, such as plain yoghurt, a handful of nuts or a spoon of nut butter.

Do dates raise blood sugar?

Dates deserve their own section, because in the Gulf they are eaten every day: with Arabic coffee, to break the fast, as a gift, as a snack at work.

Dates are naturally rich in sugar, and because they are small and dense, several in a row add up quickly. They also bring fibre, potassium and magnesium, and their effect on blood sugar varies between varieties. In practice, the portion matters far more than the variety.

How to eat them: a small, counted portion instead of eating from the box, alongside something that slows them down, such as nuts, tahini or laban, or after a meal rather than on an empty stomach. When breaking a fast, follow your dates with water, then protein and vegetables, instead of going straight to sweets and juice.

Do oranges raise blood sugar?

A whole orange has a modest effect for most women, thanks to its fibre and water. Orange juice is a different food. Juicing removes most of the fibre and puts the sugar of several oranges into one glass, which raises blood sugar quickly.

How to eat it: eat the orange, and leave the juice.

Do apples raise blood sugar?

Apples are among the gentler fruits. They are rich in fibre, including pectin, and a good share of their sugar is fructose, which raises blood glucose less directly than glucose itself.

How to eat it: whole, with the skin. Apple slices with a spoon of nut butter or a piece of cheese is one of the steadiest snacks there is.

Do grapes raise blood sugar?

Grapes are easy to overeat. They are small, sweet, and eaten by the handful straight from the bunch, which is where the problem usually lies.

How to eat them: a measured small bowl on a plate, with some nuts or cheese, is very different from grazing through a whole bunch while you cook.

Do figs raise blood sugar?

Fresh figs are high in fibre, and a normal portion has a moderate effect. Dried figs, like all dried fruit, are concentrated: the water is gone, so there is much more sugar in every bite.

How to eat them: enjoy fresh figs in season. Treat dried figs like dates, as a small counted portion with protein or fat.

Do lentils raise blood sugar?

Lentils are not fruit, but they come up in every conversation about blood sugar, so they belong here. They do contain carbohydrate, but they are also rich in fibre and protein, which slow digestion. They raise blood sugar gently and are one of the best carbohydrate choices for women with insulin resistance.

How to eat them: lentil soup and lentil salads are excellent. Mujaddara is fine too, with a smaller share of rice and a large salad alongside.

Does milk raise blood sugar?

Milk contains lactose, a natural sugar, so it does raise blood sugar, though modestly for most people, because milk also brings protein and some fat. I cover the wider question in is dairy bad for your hormones.

How to drink it: plain milk, laban and plain yoghurt are generally fine. The real culprits are the sweetened versions: flavoured milk, fruit yoghurts, and coffee drinks with syrup.

How to eat fruit without the spike

• Whole, not juiced. Juice, fruit heavy smoothies and dried fruit all concentrate the sugar and remove some or all of the fibre and chewing.
• Pair it. Eat fruit with protein or fat, such as yoghurt, nuts, seeds, cheese or eggs, or eat it after a meal. The order you eat your food changes what it does to your blood sugar.
• Watch the portion. One piece of fruit, or one small bowl of berries or grapes, at a time.
• Favour fibre rich fruit. Berries, apples, pears, oranges and kiwi, more often than very ripe bananas and dried fruit.
• Spread it out. Two portions at different times of day are gentler than one large fruit platter.
• Walk after eating. A short walk helps your muscles take glucose out of the blood.
• Learn your own response. Women respond differently to the same food. If your doctor recommends home glucose testing, it will show you your own pattern.

When to talk to your doctor

Constant thirst, passing urine often, blurred vision or weight loss you cannot explain can be signs of high blood sugar and need a doctor soon. If you already have diabetes, your fruit plan should be individual and agreed with your care team. Fruit is rarely the whole story.

This article is nutrition education, not medical advice. If you have diabetes or take medicine that lowers blood sugar, follow your doctor's guidance.

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About the author. Tina Chagoury is a licensed clinical dietitian specialising in women's hormonal health, inflammation and gut health, and the creator of the Hormone Reset Method™. Learn more about the Hormone Reset Method.

Frequently asked questions

Which fruits raise blood sugar the most?

Dried fruit, including dates and dried figs, very ripe bananas, large amounts of grapes, and every kind of fruit juice. Portion and pairing change the effect considerably.

Which fruits are best for insulin resistance?

Berries, apples, pears, oranges and kiwi, eaten whole and paired with protein or fat.

How many dates can I eat a day?

It depends on your blood sugar, your activity and the rest of your diet. For most women with insulin resistance, a small counted portion with protein or fat works better than eating freely. If you have diabetes, ask your doctor or dietitian.

Is fresh fruit juice healthy?

Not for your blood sugar. Juice removes most of the fibre and concentrates the sugar. Eat the fruit instead.

Should I stop eating fruit if I have insulin resistance?

No. Whole fruit brings fibre and nutrients you need. Choose fibre rich fruit, keep portions sensible and pair it with protein or fat.

Related reading

• 7 Signs Your Blood Sugar Is Not Stable (Without a Blood Test)
• How to Actually Stop Afternoon Sugar Cravings
• Not Everyone With Insulin Resistance Needs Medication