Should I avoid fruits if I have Gestational Diabetes?

Managing Gestational Diabetes? Dietitian Explains What You Need to Know About Fruit and Blood Sugar

By Benjamin David, Accredited Practising Dietitian APD

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If you’ve recently been diagnosed with Gestational Diabetes (GDM), you might be wondering to yourself: Is fruit still on the menu?

The short answer? Absolutely, however a little knowledge about Glycaemic Index (GI) can go a long way in helping you feel confident about your choices.

What is Glycaemic index?

Glycaemic Index, or GI, is a ranking system that measures how quickly a carbohydrate-containing food raises your blood glucose levels after eating. Foods are ranked on a scale from 0 to 100:

• Low GI (55 or below): Digested and absorbed slowly, causing a gradual rise in blood glucose

• Medium GI (56–69): A moderate effect on blood glucose

• High GI (70 and above): Digested quickly, causing a rapid spike in blood glucose

For women with gestational diabetes, choosing more low GI foods (including fruit) can help keep blood sugar levels stable throughout the day.

Lower GI and Higher GI Fruits

Fruit contains natural sugars, fibre, vitamins and antioxidants that are important during pregnancy. The key is choosing the right fruits and keeping an eye on portion sizes.

Lower GI Fruits

These fruits are digested more slowly and provide steadier blood glucose levels:

• Apple, Pear

• Banana (lightly ripe; the riper the banana, the higher the GI)

• Nectarine, Peach

• Apricot, Plum

• Orange, Mandarin, Grapefruit

• Any berries- particularly low in carbohydrate and have less effect on blood glucose.

• Kiwi fruit

• Grapes

• Pineapple

• Pawpaw, Mango

• Figs

These are great everyday choices to include as part of a balanced GDM-friendly diet.

Higher GI Fruits

These fruits are digested more quickly and may cause a faster rise in blood glucose levels:

• Cantaloupe

• Watermelon

• Lychee (especially canned in syrup)

Fresh, Canned, Dried or Juiced: Does It Make a Difference?

Fresh fruit: Always the best option

Canned fruit: Choose lower GI fruits canned in natural juice, and drain the excess juice

Dried fruit: High in concentrated sugar; enjoy only small amounts occasionally

Fruit juice: If you have it, keep it to less than 150ml and opt for whole fruit when you can

Portion Size Matters

Even with lower GI fruits, how much you eat makes a difference. A good rule of thumb:

1 serve of fruit = roughly the size of your fist, or 1 cup of chopped fruit

The Australian Guide to Healthy Eating recommends 2 serves of fruit per day, so aiming to space these out (for example, one serve at morning tea and one at afternoon tea) is a practical and balanced approach.

Need personalised nutrition support during your pregnancy?

Managing gestational diabetes through food doesn't have to feel restrictive or overwhelming. With the right guidance, you can still enjoy a varied, nourishing diet that supports both you and your baby. If you'd like personalised support from an Accredited Practising Dietitian, I'd love to help.

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Ben is an Accredited Practising Dietitian (APD) with experience supporting women with gestational diabetes to manage their blood glucose levels through practical, realistic and enjoyable eating strategies. He understands that a GDM diagnosis can feel overwhelming and is here to help you feel confident and informed every step of the way.

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