6 foods that can quickly raise low blood sugar

Medically reviewed by Karina Tolentino, RD

Key Takeaways

• Eating fruit with at least 15 grams of carbohydrates, such as bananas or grapes, can quickly raise blood sugar.
• Foods high on the glycemic index, such as pineapples or dates, are also effective for bringing blood sugar levels back up.
• Applesauce and watermelon are gentle, hydrating options that provide natural sugars to help manage low blood sugar.

Low blood sugar (hypoglycemia) can cause dizziness, shakiness, sweating, or heart palpitations. Eating foods that contains at least 15 grams (g) of carbohydrates, such as bananas or grapes, or naturally higher-sugar foods like pineapple can help bring your blood sugar back up.

1. Bananas

Serving size: 1 medium banana

Carbs: 25 g

Bananas are a great whole-food choice when your blood sugar dips because of their fast-acting carbohydrate (carb) content. One medium banana provides 25 g of carbs, 18 g of which are natural sugars, such as glucose, fructose, and sucrose.

Bananas contain a small amount of fiber, around 2 g. This means they're more quickly digested than other higher-fiber options and can get glucose into your cells and tissues faster.

Plus, bananas are convenient, making them an easy snack for boosting blood sugar on the go.

2. Pineapple

Serving size: 1 cup

Carbs: 22 g

Pineapple is a juicy tropical fruit with a high glycemic index (GI)—a measurement that ranks how quickly carbohydrate-containing foods raise blood sugar on a scale of 1 (slow) to 100 (fast). The GI of pineapple is around 82, making it an excellent choice for quickly increasing glucose levels.

One cup of pineapple chunks provides around 22 g of carbs, 16 g of which are natural sugars and 2 g of fiber. 

Keep precut pineapple in your fridge or freezer for a ready-to-go whole-food fix.

3. Medjool Dates

Serving size: 1 date

Carbs: 18 g

Dates are naturally sweet and chewy with a caramel-like flavor. They're a concentrated source of carbs, and one date provides 18 g, 16 g of which are natural sugars (mostly from glucose and fructose).

Dates are small, easy to chew, and don't require refrigeration, making them ideal for stashing in your bag, desk, or car. You can eat dates alone or stuffed with nut butter or cream cheese. Just be sure to remove the pits.

4. Grapes

Serving size: ½ cup of grapes

Carbs: 15 g

Grapes are high in natural sugars and digested quickly, helping to raise blood sugar when it dips. Just one half-cup of grapes provides around 15 g of carbs.

Whether you prefer red, purple, or green varieties, grapes are a portable and tasty way to help address low blood sugar.

5. Applesauce

Serving size: ½ cup of applesauce

Carbs: 15 g

Applesauce can be a gentle and hydrating way to get some natural sugars into your system when you feel low blood sugar symptoms. One half-cup serving of unsweetened applesauce contains about 15 g of carbs, 12 of which are natural sugars.

The smooth texture of applesauce makes it easy on the stomach, which is helpful if you're experiencing nausea. You can buy applesauce pouches (often marketed for children) as a portable snack for blood sugar emergencies.

6. Watermelon

Serving size: 1 cup of diced watermelon

Carbs: 11.5 g

Watermelon has a high water content and is a great source of natural sugars that can help raise low blood glucose. One cup of diced watermelon provides 11.5 g of carbs, 9.5 g of which are glucose and fructose.

Plus, it's easy to digest and soothing if you feel overheated, sweaty, or nauseated during a blood sugar crash.

Other Foods That Spike Blood Sugar

Though experts warn against basing your diet on foods that constantly spike your blood sugar, having a list of effective options is helpful when your glucose levels are low.

Here are some ideas that can increase blood sugar quickly because they are high on the glycemic index and low in fiber, fat, and protein:

• Glucose tablets or gel: These are specifically formulated for rapid absorption in urgent hypoglycemia situations.
• Fruit juice: Juices like orange, apple, grapefruit, or cranberry provide liquid sugars that hit your bloodstream fast.
• Regular (non-diet) soda: As little as half a can of soda can provide a quick sugar boost.
• White bread or crackers: Refined carbs break down into glucose quickly because they contain little to no fiber.
• Honey or maple syrup: These are simple sugars that are easy to swallow and digest. Even a spoonful can be effective when your blood sugar is low.
• Dried fruits: In addition to dates, you can have raisins, dried pineapple, or dried cranberries because they provide concentrated natural sugars in small servings.

Again, these are great options for when you need something fast. However, due to their low nutritional value, they should be limited in your overall diet pattern or reserved for these situations.

Tips to Keep Blood Sugar Stable

Preventing blood sugar spikes and crashes in the first place is best, but that's not always possible. Keeping your blood glucose stable requires everyday habits related to nutrition, exercise, and hydration choices.

Here are some tips:

• Eat balanced meals regularly: Learning to put together meals that include a mix of complex carbs, protein, and healthy unsaturated fats is essential for slowing sugar absorption and sustaining your energy.
• Don't skip meals: Long gaps between eating can cause dips in blood sugar, especially if you're active or take specific medications. If you're especially sensitive to meal timing, aim to eat a balanced snack every two to four hours.
• Snack smart: Choose snacks that contain protein and fiber to avoid dramatic blood sugar spikes and crashes. Some examples include apple slices with peanut butter or hummus with whole-grain crackers.
• Limit sugary drinks and ultra-processed carbs: Sugar-sweetened sodas, fruit juices, energy drinks, and specialty coffee beverages, as well as snacks like potato chips, cookies, donuts, and even some granola bars, can cause rapid spikes followed by crashes.
• Stay hydrated: Dehydration can affect how your body regulates blood sugar. Opt for water first, whether it's plain, unsweetened seltzer, or naturally flavored with foods like lemon, cucumber, or raspberries.
• Get regular physical activity: Movement helps your body use glucose more efficiently, but be mindful of your needs before and after workouts. Have a snack first to sustain you throughout your workout and replenish yourself afterward.
• Monitor your blood sugar: If applicable—for example, if you have diabetes or reactive hypoglycemia—track your numbers to spot patterns and adjust your routine. Work with a trusted healthcare provider for personalized guidance.

If you regularly experience dips in your blood sugar that are difficult to manage, you should seek medical guidance.

Read the original article on Verywell Health