GI Score

66

GL/Serving

6

Net Carbs

19.3g

Diabetes Rating:
⭐⭐⭐☆☆

Pineapple

Quick Answer:

Pineapple is a tropical fruit with a medium glycemic index of 66 that requires careful portion control for diabetics. While it provides beneficial nutrients like vitamin C and bromelain, its natural sugar content can cause unpredictable blood sugar spikes, making individual testing and strategic pairing essential for safe consumption.

Last updated: 7/29/2025
Fresh pineapple

Nutritional Profile

Nutrition Facts

Serving Size: 1 cup chunks (165g)

Servings per Container: Varies

Calories
82 4% DV
Total Carbohydrates
21.6 g 7% DV
Net Carbs
19.3 g
Dietary Fiber
2.3 g 9% DV
Sugars
16.3 g
Protein
0.9 g 2% DV
Total Fat
0.2 g 0

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Glycemic Information

Glycemic Index 66 (Medium)
Low (≤55) Med (56-69) High (70+)
Glycemic Load 6
Low (≤10) Med (11-19) High (20+)

For Diabetics

Net Carbs per Serving: 19.3g
Fiber: 2.3g
Diabetic Rating:
⭐⭐⭐☆☆

Risks & Considerations

  • ⚠ Individual blood sugar response varies dramatically
  • ⚠ Always pair with protein or healthy fats
  • ⚠ Fresh form preferred over juice or canned
  • ⚠ Avoid eating on empty stomach

Preparation Tips

  • 💡 Choose fresh pineapple over processed forms
  • 💡 Pair with Greek yogurt or cottage cheese
  • 💡 Limit portion to 1/2 cup per serving
  • 💡 Consume as part of balanced meal

Serving Recommendations

  • 🍽 Avoid: Pineapple juice of any kind
  • 🍽 Avoid: Canned pineapple in syrup
  • 🍽 Avoid: Large portions over 1/2 cup
  • 🍽 Avoid: Eating alone on empty stomach

Healthier Alternatives

Strawberries (coming soon)

GI 40 (Low)

Lower glycemic index (40)

Why it's better: Low glycemic impact
🥗
Coming Soon
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
40

Grapefruit (coming soon)

GI 25 (Low)

Lower glycemic index (25)

Why it's better: Low glycemic impact
🥗
Coming Soon
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
25

Kiwi (coming soon)

GI 50 (Low)

Lower glycemic index (50)

Why it's better: Low glycemic impact
🥗
Coming Soon
Glycemic Index Comparison Lower is better for diabetics
Original
Baseline
Alternative
50

Pineapple Variations & Blood Sugar Impact

Choose the right option to minimize blood sugar spikes

Fresh pineapple

Best choice with fiber intact and moderate blood sugar impact

66

Glycemic Index

Medium GI

Check with healthcare provider

Taste:

Best choice with fiber intact and moderate blood sugar impact

Pineapple juice

Rapid absorption without fiber causes fastest, strongest spikes

46

Glycemic Index

Low GI

Check with healthcare provider

Taste:

Rapid absorption without fiber causes fastest, strongest spikes

Canned in syrup

Added sugars significantly increase blood sugar impact

78

Glycemic Index

High GI

Check with healthcare provider

Taste:

Added sugars significantly increase blood sugar impact

Dried pineapple

Concentrated sugars with minimal fiber create pronounced spikes

85

Glycemic Index

High GI

Check with healthcare provider

Taste:

Concentrated sugars with minimal fiber create pronounced spikes

💡 Smart Selection Tips

For Blood Sugar Control:

  • • Choose high-quality products
  • • Check for freshness indicators
  • • Store properly to maintain quality
  • • Follow recommended preparation methods

Portion Guidelines:

  • • Monitor your individual response
⚠️

Important Note

Individual responses to pineapple vary significantly. Some diabetics may experience blood sugar spikes even with the lowest glycemic options. Always test your personal response and consult with your healthcare provider.

Smart Food Pairings

Smart Pineapple Pairing Strategies

Reduce blood sugar spikes with these proven food combinations

Greek yogurt (3/4 cup plain)

3/4 cup plain

Slows gastric emptying, reduces spike by 40%

Nutritional Contribution:

Protein: 0.9g Fat: 0.2g Carbs: 21.6g

How It Works:

Protein and fat delay glucose absorption while probiotics may help metabolism

Best Timing:

Eat together with pineapple

"A couple chunks with Greek yogurt works for me"

— Community Member

Scientific Basis: Protein and fat delay glucose absorption while probiotics may help metabolism

Cottage cheese (1/2 cup low-fat)

1/2 cup low-fat

High protein content controls blood sugar rise

Nutritional Contribution:

Protein: 0.9g Fat: 0.2g Carbs: 21.6g

How It Works:

Protein stimulates incretin hormones that slow digestion

Best Timing:

Eat together with pineapple

"Breakfast staple that keeps me stable"

— Community Member

Scientific Basis: Protein stimulates incretin hormones that slow digestion

Mixed nuts (7-10 pieces)

1 serving

Healthy fats significantly delay carbohydrate absorption

Nutritional Contribution:

Protein: 0.9g Fat: 0.2g Carbs: 21.6g

How It Works:

Monounsaturated fats slow gastric emptying and glucose release

Best Timing:

Eat together with pineapple

"No crash after when I add walnuts"

— Community Member

Scientific Basis: Monounsaturated fats slow gastric emptying and glucose release

Chia seeds (1 tablespoon)

1 serving

Fiber and omega-3s blunt glucose spikes

Nutritional Contribution:

Protein: 0.9g Fat: 0.2g Carbs: 21.6g

How It Works:

Soluble fiber forms gel that slows sugar absorption

Best Timing:

Eat together with pineapple

"Mix into yogurt - game changer for smoothies"

— Community Member

Scientific Basis: Soluble fiber forms gel that slows sugar absorption

The Perfect Pairing Formula

1 cup chunks (165g)

Choose fresh pineapple over processed forms

Protein or Healthy Fat

Choose any pairing above

Reduced Blood Sugar Spike

Up to 40% improvement

⏰ Optimal Timing Strategies

Best Times:

  • ✓ Post-workout: Better glucose uptake
  • ✓ With meals: Not as standalone snack
  • ✓ After protein: Improved response

Avoid These Times:

  • ✗ When sedentary: Poor glucose uptake
  • ✗ Late evening: May affect sleep
  • ✗ Without protein: Higher glucose spikes

Monitor Your Response

Track your blood sugar at 30, 60, 90, and 120 minutes after eating to find your optimal pairing. Individual responses vary significantly, so what works for others may need adjustment for you.

Troubleshooting High Blood Sugar

Troubleshooting High Blood Sugar

Common challenges and proven solutions from the diabetic community

Still Having Issues?

Individual responses to this food vary significantly. If these solutions don't work for you:

  • • Consider avoiding this food entirely and choosing lower GI alternatives
  • • Test different preparation methods systematically
  • • Keep a detailed food and blood sugar log
  • • Consult with a registered dietitian who specializes in diabetes

Frequently Asked Questions about Pineapple

Common questions about Pineapple and diabetes

Is Pineapple good for diabetics?

Pineapple has a glycemic index of 66, making it a medium GI food. It should be consumed carefully with portion control.

How much Pineapple can diabetics eat?

A typical serving size is 1 cup chunks (165g), which contains 21.6g of carbs. Monitor your blood sugar response and adjust portions accordingly.

What is the glycemic index of Pineapple?

Pineapple has a glycemic index of 66, which is considered medium. The glycemic load per serving is 6.

When is the best time to eat Pineapple?

Pineapple is best consumed before or after physical activity, or combined with protein and fiber to reduce blood sugar spikes.