Zespri SunGold™ kiwis are juicy, sweet, and have a low glycemic index of just 38. That means they raise your blood sugar slowly, making them a good choice if you’re managing diabetes. One of our golden yellow kiwi fruits delivers over 100% of your daily vitamin C, which supports your immune system and may help reduce oxidative stress.

The Genius Move: SunGold doesn't just have a low GI—it actually slows down how fast your body absorbs sugar from other foods you eat with it. It's like the friend who makes everyone else behave better at the party. That unique fiber creates a gel-like shield in your digestive system, giving your body time to process everything smoothly.

Slice one open and watch that sunshine-yellow flesh practically glow. One spoonful delivers creamy-sweet tropical notes while secretly providing 260mg of vitamin C—that's more than triple what you need all day.

The Berry Brigade: Big Nutrition in a Small Bite

GI: 25-40 | Antioxidant powerhouses

Blueberries, strawberries, and raspberries are rich in antioxidants, vitamin C, and fiber. They’re also naturally low in sugar and have a low glycemic index. This means they won’t cause a rapid spike in blood sugar like some other fruits or sweet snacks might.

The fiber in berries helps slow down how fast your body breaks down food and absorbs sugar. That slower digestion gives you a more gradual rise in blood glucose, making your levels easier to manage after meals.

Berries also contain compounds called polyphenols. This may help improve insulin sensitivity and reduce inflammation, both of which are important for diabetes care.

Crisp Apples: Easy, Filling & Blood Sugar-Friendly

GI: 36-39 | Portable perfection

Having reliable, grab-and-go snacks helps diabetics by making snacking simple. And apples are one of the best options around. They’re easy to carry, widely available, and full of both soluble and insoluble fiber. That satisfying crunch? It's the sound of 4+ grams of fiber going to work for you. Keep the skin on—that's where the magic lives.

Soluble fiber (like pectin found in apples) forms a gel-like substance in your digestive system. This helps regulate how quickly sugar enters your bloodstream. Insoluble fiber adds bulk, supporting healthy digestion and keeping you fuller longer, which can help reduce snacking on higher-carb or sugary foods later.

Apples also contain antioxidants like quercetin. This can support insulin sensitivity, which is a bonus for anyone watching their blood sugar.

Cherries: Naturally Sweet with Added Benefits

GI: 20-22 | Anti-inflammatory champions

With the lowest GI on our list, cherries are proof that nature loves a good surprise. These ruby gems pack anti-inflammatory compounds that support your whole body, not just blood sugar.

Rich in antioxidants, cherries may help reduce inflammation and improve how your body uses insulin. That can lead to better blood sugar control over time, which is helpful for people with diabetes.

They’re a great snack on their own or tossed into yogurt, smoothies, or a summer salad. But be mindful of added sugar if you’re buying them canned or dried.

Citrus Fruits: Tangy & Juicy Vitamin C Crew

Grapefruit GI: 25 | Oranges GI: 40-43

Oranges, grapefruits, lemons, and limes all deliver a refreshing burst of flavor along with key nutrients that support overall health. For people with diabetes, their biggest benefit is the balance of vitamin C and hydration with soluble fiber.

What makes citrus fruits good for diabetics? Soluble fiber found in the membranes and pulp of citrus helps slow the absorption of sugar in the bloodstream, which can prevent sudden spikes in blood glucose. Citrus fruits also have a low glycemic index depending on the type, meaning they have a gentler effect on blood sugar levels.

Stick to whole citrus fruits instead of juice. Juice strips away most of the fiber and concentrates the sugars, which can lead to faster blood sugar rises. Eating an orange or adding lemon to your water is a safer, more blood-sugar-friendly option than reaching for a glass of juice.

The Friendship Formula: Brilliant Fruit Combinations

Stop thinking "portion control" and start thinking "flavor friends." Here's how to create combinations that taste incredible while keeping energy steady:

The Sunrise Bowl:

• 1 sliced SunGold kiwifruit
• ½ cup mixed berries
• Greek yogurt swirl
• Why it works: Protein + fiber + vitamin C = steady energy all morning

The Tropical Pause:

• SunGold halves as "bowls"
• Fill with cottage cheese
• Top with crushed almonds
• The surprise: The kiwi's balanced fibers actually help digest the protein. Mix with Zespri Green kiwi for even more protein-busting power!

The 3pm Comeback:

• Apple slices
• SunGold rounds
• Almond butter drizzle
• The genius: Triple fiber sources keep you satisfied until dinner

Your Daily Discovery Challenge

Tomorrow morning, try this: eat your usual breakfast, but add one SunGold kiwifruit. Notice how you feel at 10am. Still energized? Not hunting for snacks? That's the SunGold effect—sweetness that sustains instead of spikes.

Pro tip: Eat kiwifruit with the skin on (yes, really—just give it a rinse first). You'll triple the fiber and discover a tangy-sweet flavor combo that changes everything. Start with green kiwi if you're feeling adventurous.

The 15-Gram Guide (Because Balance Is Beautiful)

Each of these equals about 15 grams of carbs—the sweet spot for steady energy:

• 1 medium kiwifruit (either variety)
• 1¼ cups whole strawberries
• ¾ cup blueberries
• 12 sweet cherries
• 1 small apple

Mix and match throughout your day. No complicated math, just delicious combinations.

The SunGolden Truth

We're not here to tell you to avoid sweetness. Life's too short for that. We're here to share an obsession: fruits that taste like joy and treat your body with respect. SunGold kiwifruit just happens to be really, really good at both.

Because when you find something this good—naturally sweet, nutritionally brilliant, and genuinely delicious—you don't keep it to yourself. You share it. Because everyone deserves to know the SunGolden Truth: you can have the sweet and the steady. 

Ready to join the sweet rebellion? Your SunGold discovery moment is waiting in the produce aisle.

FAQs

Can diabetics eat kiwi fruit?

Absolutely—and SunGold kiwifruit is especially brilliant for blood sugar management. With a glycemic index of just 48 and fiber that actively slows glucose absorption, it's the sweet treat that actually supports steady energy. Plus, that massive vitamin C boost (260mg per serving) supports overall health. The golden rule: whole fruit, not juice.

What are the best low GI fruits for diabetes?

The top 5 best fruits for diabetics are Zespri Green (GI: 39) and SunGold™kiwifruit (GI: 38), cherries (GI: 20-22), berries (GI: 25-40), apples (GI: 36-39), and citrus fruits (GI: 25-43). Each brings unique benefits—from kiwi's dual-action fiber to berries' insulin-supporting anthocyanins. Mix and match for variety.

Is kiwi fruit good for diabetics compared to other tropical fruits?

Here's the plot twist: SunGold kiwifruit tastes tropical but acts responsible. While mango and pineapple can spike blood sugar, SunGold's GI of 38 keeps things steady. You get that honey-sweet tropical flavor plus 3x the vitamin C of an orange—without the glucose rollercoaster.

How many kiwis can a diabetic eat per day?

Two SunGold kiwis (or 162g) make a perfect serving—that's about 26 grams of carbs with maximum nutrition. Some people enjoy one with breakfast and another as an afternoon snack. The fiber helps manage blood sugar throughout the day, not just at meal time.

Do I need to avoid sweet fruits if I have diabetes?

Not at all! The key is choosing fruits that are naturally sweet AND gentle on blood sugar—like everything on our top 5 list. These fruits deliver sweetness with built-in blood sugar protection (hello, fiber!). Life's too short to skip nature's candy when you can choose the ones that love you back.

What fruits should I avoid if I have diabetes?

It can't all be SunGold and sunshine. Fruits that are high in sugar content spike the blood sugar level, hence should be avoided in diabetes. Some of such avoidable fruits in diabetes are watermelons, overly ripe bananas, pineapples, mangoes, lychee, figs, raisins, canned fruit and others. As always, consult your doctor before incorporating or banning any fruits from your diet due to diabetes or any other condition.