The chart
| Fruit | Tamil / Malayalam | GI (range) | Band | Sensible portion |
|---|---|---|---|---|
| Amla | நெல்லிக்காய் / നെല്ലിക്ക | very low* | Low | 1–2 fruits |
| Guava | கொய்யா / പേരയ്ക്ക | ~29–33 | Low | 1 fruit, with skin |
| Apple | ஆப்பிள் | ~36–40 | Low | 1 medium, with skin |
| Pomegranate | மாதுளை / മാതളം | ~35–53 | Low | ½ cup arils |
| Orange / mosambi | ஆரஞ்சு / ഓറഞ്ച് | ~40–45 | Low | 1 medium, segments |
| Pear | பேரிக்காய் | ~33–42 | Low | 1 medium |
| Banana, just ripe | வாழைப்பழம் / വാഴപ്പഴം | ~48–55 | Low–Med | 1 small — full answer |
| Grapes | திராட்சை / മുന്തിരി | ~43–59 | Low–Med | small measured bowl |
| Mango, ripe | மாம்பழம் / മാമ്പഴം | ~51–60 | Medium | ½ medium fruit |
| Jackfruit, ripe | பலாப்பழம் / ചക്ക | ~50–60 | Medium | 2–3 bulbs — full answer |
| Papaya | பப்பாளி / പപ്പായ | ~56–60 | Medium | 2 small slices — full answer |
| Pineapple | அன்னாசி / കൈതച്ചക്ക | ~59–66 | Medium | 2 rings |
| Chikoo / sapota | சப்போட்டா / സപ്പോട്ട | high-sugar* | Med–High | 1 small, occasional |
| Banana, very ripe / nendran | நேந்திரம் / ഏത്തപ്പഴം | rises with ripeness | Med–High | ½ fruit — full answer |
| Jamun (naval) | நாவல் பழம் / ഞാവൽ | ~25–55* | Low–Med | 10–15 fruits — full answer |
| Nungu (ice apple) | நுங்கு / നൊങ്ക് | low load* | Low | 2–3 seeds — full answer |
| Watermelon | தர்பூசணி / തണ്ണിമത്തൻ | ~72–76 | High (low load) | 1 slice |
| Dates | பேரீச்சம்பழம் / ഈത്തപ്പഴം | ~42–62 by type | varies | 2–3 dates |
| Raisins / dried fruit | உலர் திராட்சை | ~54–64 | Med (dense) | 1 small spoon |
* limited published data (amla, sapota) — treated by sugar content and clinical experience rather than an invented number.
How to use fruit well with diabetes
The chart chooses between fruits; four habits decide the outcome. Whole, never juiced — juicing strips fibre and concentrates several fruits into one fast glass; this single rule outweighs every value above. One serving at a time — a medium fruit or about a cup, not a mixed bowl that quietly holds four servings. With or after meals — protein and fat already on the plate slow the fruit’s sugar. Season-proof your habits — mango and jackfruit season is when measured portions collapse into daily excess; the best-and-worst fruits guide covers the seasonal strategy in full.
Special situations
Kidney disease changes fruit advice more than diabetes does — banana, orange, chikoo and dates are potassium-rich, and reduced kidney function may require limiting them; ask before fixing a daily habit. Insulin and sulfonylurea users should keep fruit intake consistent day to day so doses match, and should treat a genuine low-sugar episode with plain sugar or glucose, not fruit. Pregnancy carries tighter targets — fruit stays in the plan, portions are set with your doctor.