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Fruits for Diabetes

Best & Worst

Fresh or frozen fruits that are low on the glycemic index should be your go-to, as they’re full of fiber and other nutrients

Fragrant, fuzzy peaches. Juicy, sweet watermelon. Tart and tangy berries. There’s nothing like fresh-picked fruits available at farmers markets or produce stands near you.

But is fruit bad for people with diabetes? If you have diabetes, you might be a little wary of nature’s candy and the sugars they hold.

Can you eat fruit if you have diabetes?

Yes! While fruit contains carbohydrates that your body processes into sugars, you need healthy carbs found in fruit to help fuel your brain and red blood cells. And though fruit contains natural sugars, its high fiber content balances the sugars.

Fiber slows down digestion, That helps us feel full longer and prevents spikes in blood sugar.

Plus, fruit is packed with vitamins, minerals, fiber and antioxidants that may help lower your risk of cancer and heart disease

Reduced risk for cardiovascular disease. If you have diabetes, your risk for a heart attack or stroke is twice that of the average person. You also have an increased risk of developing these conditions at a younger age than someone who doesn’t have diabetes. The nutrients in fruits help guard against heart attacks, strokes, and other forms of cardiovascular disease by protecting blood vessels, lowering cholesterol and blood pressure, and making blood less likely to clot, among other benefits.

Better control of blood sugar and weight. The fiber in fruits not only helps prevent blood sugar spikes by slowing digestion but also makes you feel fuller, which can help you keep a healthy weight. Also, if you don’t have diabetes, including frequent servings of fruit in your daily meal plan can help keep the condition at bay, research suggests. One study that included more than 200,000 people found that eating at least five servings of fruits rich in a chemical called anthocyanin (such as blueberries, apples, and pears) each week reduced the risk for type 2 diabetes by 23%.

Better overall health. The fiber in fruits aids digestion in another way, by helping ensure that you have regular bowel movements. And since water makes up much of the content of fruit, it helps you stay hydrated, too.

Best fruits for diabetes

All fruits are good for you, even if you have diabetes. But consider using the glycemic index — a way to classify foods that contain carbohydrates and how quickly they may raise your blood sugar — to help you make the best choices.

The glycemic index is based on a scale of 0 (zero) to 100. Low-glycemic foods have an index number of 50 or less.

Low-glycemic fruits, which won’t cause major swings in your blood sugar, include:

Fruit	GI Score	Calories	Carbohydrates (grams)	Fiber (grams)
Blackberries (1 cup)	25	64	14	7.6
Tomatoes (1 cup, sliced or chopped)	30	32	7	2
Cherries (1 cup)	22	86.9	22.1	2.9
Nectarine (1, sliced)	43	61	15	2.4
Orange (1 medium)	47	77	18.2	3.4
Peach (1 cup, sliced)	35	69	15.2	2.3
Pear (1 medium)	38	101	27.1	5.52
Pomegranate (1 whole)	35	105	26	1
Strawberries (1 cup)	40	52.5	11.4	2.7
Apricots (1 medium)	34	16.8	3.9	0.7
Apples (1 medium)	36	94.6	25.1	4.8
Plum (1 medium)	35	30.4	7.5	0.9
Prunes (1 medium)	40	22.8	6.1	0.6

The best fruit for people with diabetes, and everyone is fresh fruit. Whole fresh or frozen fruits should be your go-to, as they’re full of fiber and other nutrients.

Are grapefruits good for people with diabetes?

Grapefruit has many health benefits. It contains phytochemicals that fight heart disease, reduce inflammation, and strengthen the immune system. Grapefruit is a good choice if you have diabetes since it has a GI of 26. That’s low, which means eating a serving of grapefruit won’t cause a steep spike in your blood sugar.

Healthy Ways to Eat Fruits

Small steps can make a big difference in your blood sugar levels. Be sure to:

Watch your portion sizes, especially with dried fruit. For example, two tablespoons of raisins have the same amount of carbs as a small apple.

Choose fresh or frozen fruit when you can. Processed fruits such as applesauce and canned fruit in syrup or juice often have more carbs and can raise your blood sugar higher than fresh fruits.

When you eat dried or processed fruit, check the label. Many have added sugar, and serving sizes can be very small.

Go easy on the fruit juice. It’s high in carbs (8 ounces of apple juice has 29 grams of carbs). And it doesn’t have fiber to slow digestion and prevent blood sugar spikes such as whole fruit does. Research even links drinking lots of fruit juice to a higher risk of type 2 diabetes.

Spread your fruit out over the day. Instead of two servings for breakfast, have one at breakfast and another at lunch or as a snack.

Combine fruit with other foods that contain fat and protein. Like fiber, these macronutrients help keep blood sugar from spiking when you eat carbs. Try spreading peanut butter on apple slices or eat berries with yogurt. The protein and fat will also help you feel full sooner, so you’ll eat less.

Fruits to avoid with diabetes

There aren’t any fruits that are considered bad. But some fruits are high on the glycemic index, meaning they can cause a quick rise in your blood sugar and have an index number of over 70.

While you don’t need to avoid these high-glycemic fruits, you should limit or eat them in moderation:

Bananas: While bananas offer potassium and other nutrients, they are also high in carbohydrates. This means that they can have a significant impact on blood sugar levels, especially if consumed in large quantities. It’s not to say that you should eliminate bananas from your diet, but it’s crucial to consume them in moderation and consider factors like portion size and timing.

Mangoes: Mangoes are undeniably delicious and packed with nutrients, but they have a high glycemic index. This means that they can cause a rapid increase in blood sugar levels. If you have diabetes, it’s important to be cautious when consuming mangoes and consider portion control. Including them as part of a balanced meal that contains protein and fiber can help slow down the absorption of sugar and minimize the impact on blood glucose levels.

Pineapple: Pineapple is a tropical fruit that brings a burst of flavor to any dish, but it contains natural sugars that can affect blood sugar levels. While it’s not necessary to eliminate pineapple from your diet, it’s advisable to consume it in moderation and pair it with other foods that can help balance its impact on blood glucose levels. Additionally, opting for fresh pineapple rather than canned varieties can be a healthier choice as canned pineapple often contains added sugars.

Grapes: Grapes are naturally sweet and can be quite tempting, but they can raise blood sugar levels due to their high sugar content. The small size of grapes can also make it easy to consume a large quantity without realizing it, which can further contribute to blood sugar fluctuations. If you do choose to enjoy grapes, it’s advisable to do so in small portions and pair them with a source of protein or healthy fat to help mitigate their impact on blood sugar levels.

Cherries: Cherries are known for their vibrant color and sweet taste, but they also have a high sugar content. While cherries can be enjoyed as an occasional treat, it’s advisable to consume them sparingly if you have diabetes. Pairing cherries with a source of protein or fiber can help mitigate their impact on blood sugar levels.

Dates: Dates are a popular dried fruit known for their natural sweetness. However, they can cause a sharp rise in blood sugar levels due to their high sugar content. If you have diabetes, it’s best to avoid consuming dates or limit your intake to very small portions on rare occasions.

Watermelon: Watermelon is a refreshing and hydrating fruit, especially during hot summer months. However, it’s important to note that watermelon is high in sugar and can elevate blood glucose levels. If you choose to enjoy watermelon, it’s recommended to do so in small portions and consider pairing it with a source of protein or healthy fat to help slow down the absorption of sugar.

It’s best for people with diabetes to focus on eating mostly fresh or frozen fruit instead of canned fruit, dried fruit, and fruit juices. If you do consume those options, here are some things to consider when it comes to each kind of fruit product:

Canned fruit is OK, but be sure to read the ingredient label. Canned fruits sometimes contain added sugars like cane sugar or high-fructose corn syrup. Look for “no added sugar,” “unsweetened,” or “packed in its own juices” on the front of the food label.

Eat dried fruits in smaller portions. Even though dried fruits like raisins and craisins contain fiber, they’re higher in carbohydrates per serving. This can lead to bigger blood-sugar spikes compared to eating whole fruits.

Minimize fruit juice. Fruit juice lacks fiber and can cause your blood sugar to increase quickly.

How much fruit should you eat?

Dietary guidelines recommend five servings of fruits and vegetables every day. That’s true whether or not you have diabetes.

As fruits have more calories and sugar than veggies, try to strike a balance, breaking up your five servings into three veggie servings and two fruit servings.

Also, try to space out your fruit throughout the day. (In other words, don’t eat an entire bag of grapes in one sitting.)

In general, one serving is a small to medium, sized piece of whole fruit (about the size of a tennis ball), or 3/4 to 1 cup of fruit like melon or berries.

One serving of fruit has 15 grams of carbs. But the serving size can be very different depending on the type of fruit. For example, you get 15 grams of carbs from:

1/2 medium apple or banana

1 cup blackberries or raspberries

3/4 cup blueberries

1 1/4 cup whole strawberries

1 cup cubed honeydew melon

1/8 cup raisins

	Age	Recommended amount of fruit per day
Children	2–3 years old	1 cup
	4–8 years old	1–1.5 cups
	9–13 years	1.5 cups
Girls	14–18 years	1.5 cups
Boys	14–18 years	2 cups
Women	19–30 years	2 cups
Women	over 30 years	1.5 cups
Men	over 19 years	2 cups

Takeaways

People who have diabetes are often under the impression that they should avoid fruits, as they contain sugar. However, just the opposite is true — enjoying these sweet, nutritious foods can help you lower your risk for many chronic diseases, without interfering with good control of your blood sugar. If you choose wisely and keep portion size in mind, you can include several servings of fruit in your daily meal plan.

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