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 nutrientsFragrant, 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.
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:
- Apples
- Cherries
- Peaches
- Raspberries
- Apricots
- Pears
- Grapes
- Oranges
- Strawberries
- Blueberries
- Grapefruit
- Pomegranates
- Figs
- Nectarines
- Kiwifruit
- Avocados
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.
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
- Mangoes
- Pineapple
- Raisins
- Watermelon
Processed fruits like applesauce and canned fruits aren’t as good for people with diabetes, as they have less fiber and might have added sugar, and, therefore, can increase blood sugar more quickly.Choose canned fruit packed in juice instead of syrup and natural applesauce without added sugar. Dried fruits can also be healthy, but watch your portion size and choose types without added sugar.
For example, two tablespoons of raisins contain as many grams of carbohydrates as a small apple.
Also, fruit juice has a lot of concentrated sugars without any fiber, so it can increase blood sugars quickly
If you’re really craving juice, limit your portion to a half-cup serving.
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.
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