Which Fresh Fruit Juices Are Safe for Diabetics? A New Study Explains

For those living with diabetes, monitoring sugar intake is essential, including the natural sugars found in fruits. However, it’s hard to ignore the valuable nutrients fruits provide. The solution? Moderation and making informed choices. But what about fresh fruit juices? Are they suitable for diabetics, or should they be avoided?

In a recent study, a research team from Alassane Ouattara University in Côte d’Ivoire aimed to identify the best fresh fruit juice options for people with diabetes.

Fruits are naturally high in sugar but also rich in fiber, vitamins, and minerals that help prevent chronic diseases. While fresh juices lack the fiber content of whole fruits, they remain an excellent source of vitamins and minerals.

The research team analyzed juices made from commonly consumed fruits among diabetic patients—mangoes, apples, papayas, and oranges—to assess their glycemic index (GI) and glycemic load (GL) and safety for people with diabetes.

For those unfamiliar with the term, the glycemic index (GI) measures how quickly a particular food raises blood sugar levels. Pure glucose serves as the benchmark at 100.

The glycemic load (GL) provides a more comprehensive perspective by factoring in the quantity of carbohydrates consumed. It is calculated by multiplying the glycemic index by the amount of carbohydrates consumed and dividing the result by 100.

The study involved 16 participants with normal fasting blood sugar levels and no obesity. After fasting for 12 hours, participants consumed different juices, each serving containing precisely 50g of carbohydrates. Blood samples were collected at 15, 30, 45, 60, 90, and 120-minute intervals.

The study revealed that mango juice had the highest glycemic index (GI), at 56.41, followed by papaya, at 49.67, orange, at 42.97, and apple, at 31.50.

According to glycemic index classifications, values above 70 are categorized as “high,” 55–69 as “medium,” and below 55 as “low.” Among the tested juices, mango juice was the only one classified as ” medium,” while the others were categorized as “low.”

For glycemic load, mango juice again ranked the highest at 7.46, followed by papaya (5.06), orange (3.91), and apple (2.56). All juices were categorized as “low” in glycemic load (below 10).

The research team noted that fresh fruit juices typically have a low glycemic load, making them suitable for people with diabetes. However, they cautioned that mango juice should only be consumed occasionally due to its higher glycemic index and load.

The complete study will be published in the March 2025 issue of the International Journal of Nutrition and Food Science.