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Raisins (Kishmish, dried)

किशमिश · ఎండు ద్రాక్ష

Dried grapes that are concentrated in natural sugars, giving them a high glycemic load despite a moderate GI. Best eaten in small amounts.

64
GI · Medium GI
0Low (55)Med (69)110+
64
Glycemic Index
19
Glycemic Load
40g
Serving Size
120
Calories
Per serving: 1 small handful (2 tbsp)

Nutrition per Serving

30g
Carbs
1.2g
Protein
0.2g
Fat
1.5g
Fiber
🍎FruitsNorth IndianSouth Indianvegan

Tips to Manage Blood Sugar

Diabetics should strictly limit portions; soak overnight and eat with nuts to blunt the sugar spike.

GI Source: University of Sydney GI Database

Lower-GI Alternatives

Try these instead for better blood sugar control

Grapes (Angoor)

अंगूर · ద్రాక్ష

Small, sweet fruit available in green and black varieties. Medium GI — portion control is important as they are easy to overeat.

North IndianSouth IndianMaharashtrian
GL 982 kcal1 small bowl (~20 grapes)

Jamun (Java Plum)

जामुन · నేరేడు పండు

Purple fruit traditionally used in Ayurveda for diabetes management. Very low GI and believed to help regulate blood sugar.

North IndianSouth Indian
GL 360 kcal10-12 jamuns