● Food Intelligence · Fruit
Across 3,305 single-item logs of grapes eaten alone, Signos members averaged a +38.2 mg/dL glucose peak — 60% of responses topped +30 mg/dL. Add cottage cheese and that peak drops to ~31.9 mg/dL; load the meal to ≥60g total carbs and it climbs 44% higher.
Tap any ingredient below to swap it for a glucose-friendlier alternative. Your Signos Glucose Score, predicted curve, and nutrition update in real-time. Every swap is data-backed by real CGM response measurements.
Yes — across 3,305 logged meals where grapes were eaten alone, the average glucose peak was +38.2 mg/dL, with 60% of responses exceeding the +30 mg/dL threshold. In our single-item cohort of 3,305 grape logs from 2,045 unique members, the median peak was +36 mg/dL and more than half of all responses landed in the high-spike tier. Grapes outspike their fruit-family peers — apple averages +31.5 mg/dL, nearly 7 mg/dL lower. Three levers dominate the outcome: total sugar content at the meal (≥20g sugar drove a 51.7% higher response across 7,852 matched logs), total carb load (≥60g carbs pushes peaks 44.1% higher), and protein pairings, where cottage cheese delivered the single largest discount at −5 mg/dL (n=648). The IQR spans 30 mg/dL (p25: +22, p75: +52), confirming wide individual variability. These are observational, not causal findings.
Some members spike +31.7 mg/dL. Others spike +50.2. The only way to know how you'll spike is to measure with a Signos CGM.
Grapes produce a mean peak of +38.2 mg/dL across 3,305 single-item logs — placing them at the higher end of the fruit tier, nearly matching banana (+38.8 mg/dL) and outpacing apple (+31.5 mg/dL) by a meaningful margin. The IQR spans 30 mg/dL (p25: +22, p75: +52), and 60% of single-item logs exceeded +30 mg/dL. Three drivers explain most of that range. Total sugar content is the dominant modifier: meals with ≥20g sugar drove a 51.7% higher peak response across 7,852 matched logs (p<0.001). Total carb load compounds this: meals at ≥60g carbs spiked 44.1% above the low-carb baseline (n=3,512). On the mitigation side, protein and fat pairings offer a reliable 3–5 mg/dL brake — cottage cheese (n=648) and cheese (n=5,902) are the cohort's best-validated options. These effects are observational from matched-pair analysis, not controlled trials.
This page is grounded in three nested cuts of the Signos production PPGR cohort collected between March 2025 and April 2026. The page-primary number — cited in all headline surfaces — comes from the single-item cohort: 3,305 logs where grapes were eaten alone, from 2,045 unique members, with a mean peak of +38.2 mg/dL, a median of +36 mg/dL, and an IQR of p25 +22 to p75 +52 mg/dL. The broader cohort (20,574 meals containing grapes in any form, 6,727 unique members, mean +35.7 mg/dL) is cited only in this methodology section. The swap calculator's matched-pair table draws on a slightly broader filter powering the per-option Ns shown in the modifier slots. Data was filtered to meals with a measured glucose rise between 0 and 100 mg/dL (ppgr_case='regular'). Statistical comparisons use Welch's t-test on matched pairs; all modifier effects with p<0.05 minimum are reported, with dominant modifiers reaching p<0.001. Grape logs were identified via regex matching on the canonical food name and common sub-forms; wine, grape juice, grape jelly, grape nuts, and grapeseed oil were explicitly excluded. A minimum of 100 matched meals was required for any pairing to appear in the recipe builder; the charcuterie/frozen-grapes slots did not meet this threshold.