Best Fruits For A Diabetic To Eat


Best fruits for a diabetic to eat can be hard to find, but there are a few that will fulfill your love for fruity desserts. Below you’ll find the five best diabetic fruits. Not only will they satisfy your sweet tooth, but they’re also helpful for reducing glucose levels. Diabetes is a serious disease which has no cure. Diabetics have to monitor their blood sugar level regularly and intake the required amount of insulin so as to keep their blood sugar level in the normal range. The best fruits for diabetics contain vitamins, minerals and fibers that maintain the glucose level and protect from many other diseases.

8 Best Fruits for a Diabetes To Eat

Unwanted fruit? No, not if you choose wisely. These favorites are suitable for your diabetes diet plan because they are low in carbs and have a low glycemic index.

Look no further than the produce drawer in your refrigerator or the fruit bowl on your kitchen table when you’re looking for a treat that won’t raise your blood sugar above a healthy level.

Unbelievably, the idea that fruit is dangerous when you need to check your A1C is a common diabetes myth that has been repeatedly disproven. Even higher intakes of fresh fruit were linked to a lower chance of developing diabetes as well as fewer problems for those who already had the disease, according to a study that appeared in PLoS One in April 2017. A study published in the October 2021 Journal of Clinical Endocrinology & Metabolism suggests that those who consume a diet high in whole fruits may be less likely to initially develop type 2 diabetes.

According to the Harvard T.H. Chan School of Public Health and the American Diabetes Association (ADA), numerous fruit varieties are rich in fiber, a potent food that can control blood sugar levels and lower your chance of developing type 2 diabetes.

According to the Mayo Clinic, fiber, which is also present in whole grains and some of the best veggies for diabetes, can improve your health by encouraging feelings of fullness and reducing cravings and overeating. According to the Centers for Disease Control and Prevention, maintaining a healthy weight helps with diabetes control and supports insulin sensitivity (CDC).

What then is the best way to choose fruits for diabetes? Fruit juice in particular might be harmful for diabetics. For instance, prior studies revealed that while consuming fruit juice was actually connected with a higher risk of developing diabetes, consuming whole fruits was related with a lower risk.

According to the ADA, whole fruits like berries, citrus, apricots, and yes, even apples, can be a nutritious way to sate your sweet appetite while supplying vital vitamins and minerals.

However, you must be wise about counting carbohydrates and keeping track of what you eat, just like with any other meal in your diabetes diet. Portion size is important: One serving of fruit shouldn’t include more than 15 grams (g) of carbohydrates, according to the Mayo Clinic.

According to the Cleveland Clinic, fruit should be eaten whole and in its natural state. Fruit in syrups and other processed fruits with added sugar should be avoided because they have a propensity to raise blood sugar levels. Keep to the freezer aisle and the vegetable department in your grocery shop. According to the ADA, most whole fruits are an excellent choice whether you’re using the glycemic index (GI) or glycemic load to guide your dietary choices because they typically rate low on these lists. The glycemic index, according to Harvard Health Publishing, is a scale used to estimate how rapidly a food can elevate your blood sugar levels. According to the University of Sydney, glycemic load provides a more exact sense of how a particular portion size may affect blood sugar by taking into consideration both the glycemic index and the amount of carbohydrates in each serving. Glycemic load is useful in the case of fruit because greater amounts can in fact raise blood sugar levels.

With this knowledge, you can consume fresh, whole fruit and maintain healthy blood sugar levels, reducing your risk of developing diabetes complications like neuropathy or nerve damage, kidney disease, eye problems like glaucoma, cataracts, and diabetic retinopathy, as well as potentially fatal conditions like heart disease and stroke.

The next time you have a sweet tooth, try one of these naturally sweet and juicy goodies from Mother Nature. You can either slice some up at home and add them to your breakfast bowl, or you can keep it easy and just throw a piece in your bag for when you’re on the road.

Berries Are a Refreshing Treat With Disease-Fighting Antioxidants

Whether you enjoy strawberries, blueberries, or any other berry, you are free to indulge, according to experts. They are a diabetes superfood, according to the ADA, since they are loaded with fiber and antioxidants. According to the U.S. Department of Agriculture, a cup of fresh blueberries includes 84 calories and 21 grams (g) of carbs (USDA). Try berries in a parfait, alternating layers of fruit with plain nonfat yogurt, if you can resist the impulse to just pop them into your mouth. It makes a terrific dessert or breakfast for people with diabetes.

Tart Cherries Tackle Inflammation

According to the USDA, a cup of tart cherries with pits contains 52 calories and 12.6 g of carbohydrates. And because of their antioxidants, which have been demonstrated to combat heart disease, cancer, and other disorders, according to a review from the March 2018 Nutrients, these fruits may be especially effective against inflammation. You can get tart cherries fresh, canned, frozen, or dried. However, Cleveland Clinic advises consumers to read the labels carefully because many canned fruits include added sugar, which can cause blood sugar levels to rise. According to the ADA, dried cherries without added sugar are a healthy alternative. However, you shouldn’t eat them until you’re full because dried fruit is less satisfying than whole fruit but higher in calories and carbs (think 2 tablespoons).

Sweet, Juicy Peaches Pack Electrolyte-Boosting Potassium

You can incorporate fresh, fragrant peaches as a summertime treat in your diabetes-friendly diet. The USDA estimates that a medium peach has 59 calories and 14 grams of carbs. Additionally, it has 285 mg of potassium and 10 mg of vitamin C, making it a rich source of both nutrients. It also contains 285 mg of potassium.

According to the Mayo Clinic, vitamin C helps your body do everything from create blood vessels and cartilage to speed up the healing process. In contrast, potassium functions as an electrolyte and aids in maintaining proper fluid levels in our cells, according to Harvard T.H. Chan School of Public Health.

Peaches are delicious on their own, but you may also want to add some to some unsweetened iced tea. Make a quick smoothie with peach slices pureed with low-fat buttermilk, crushed ice, and a dash of cinnamon or ginger if you want a simple diabetes-friendly snack.

Apricots Are Scrumptious, Fiber-Rich Little Bites

A delicious staple of the summer, apricots are a great addition to any diabetes diet plan. According to the USDA, an apricot only has 17 calories and 4 g of carbs. Four of the little fresh fruits make up an excellent supply of vitamin A, providing 134 micrograms (mcg) of your daily requirement. According to the National Institutes of Health, vitamin A has a number of nutritional purposes including being crucial for your vision and immune system (NIH).

With 3 g for that same set of four, these delicious gems are also a good source of fiber. Toss some diced fresh apricots in a salad or add them to hot or cold cereal.

Apples Offer a Quick, Fibrous, Vitamin C–Filled Snack

Perhaps an apple a day keeps the doctor away. If you’re on the road, throw one in your bag or purse. According to the USDA, a medium-sized apple has 95 calories and 25 grams of carbohydrates, making it an excellent fruit option. Enjoy half if you’re aiming for less than 15 g of carbohydrates per serve.

Apples are rich in fiber (approximately 4 g per medium fruit, making them a healthy source), and one medium apple has 8.37 mg of vitamin C. Don’t peel your apples, though; the Harvard T.H. Chan School of Public Health advises against doing so because the skins are packed with antioxidants and fiber that are good for your heart.

Oranges Are a Juicy, Refreshing Source of Vitamin C

You can obtain almost all the vitamin C you require for the day by eating one medium orange (63 mg, making it an excellent source). According to the USDA, this delectable option contains 65 calories and 16 g of carbs. One medium orange also has folate (24 mcg), which aids in the formation of red blood cells, according to the Mayo Clinic, and potassium (238 mg), which the American Heart Association claims may help stabilize blood pressure. Don’t forget other citrus fruits, including grapefruit, which are also fantastic options for people with diabetes while you’re enjoying this juicy delight.

Choose Pears for Easy Snacking, Plus Ample Fiber

Pears are a good addition to your diabetes meal plan since they are a great source of fiber, with one medium pear having roughly 5.5 g, according to the USDA. Additionally, after being plucked, they really have a better texture and flavor than most fruits. According to USA Pears, keep your pears at room temperature until they are mature and ready to eat (at which point they can be kept in the refrigerator). Voici a nice notion: Add a sliced pear to your upcoming spinach salad.

Zesty Green Kiwis Bring Potassium, Fiber, and Vitamin C

As you are likely aware, a kiwi’s fuzzy brown peel conceals a fruit with a zesty brilliant green color. The USDA claims that one tasty, potent kiwi is a fantastic source of vitamin C and also provides some potassium and fiber. A kiwi is a wise addition to your diabetes-friendly diet because it also contains roughly 48 calories and 11 g of carbohydrates per serving. According to Zespri Kiwifruit, kiwis are available all year long and keep up to seven days in the refrigerator.

The 10 Best Fruits To Eat If You Have Diabetes

If you have diabetes, you’ve probably received kind advise from someone to keep particular fruits off-limits. This is because fruits include carbs, which digest more quickly than fats and proteins and have a greater impact on blood sugar levels. But here’s some even friendlier advice: Fruits don’t necessarily have to be allowed in your diet.

According to Eleana Kaidanian, a licensed dietician and the head of Long Island Nutritionist, a private online business with headquarters in New York, eating fruit as a diabetic comes down to two main considerations. All items, including fruits, are technically permissible and can be included in a healthy, balanced diet when portion control and food quality are taken into account, according to the expert.

Particularly fruits are brimming with vital nutrients that your body requires for everything from battling inflammation to lowering your risk of developing other chronic illnesses like cancer. Fruit pulp and peel that can be eaten are both excellent sources of fiber. Fruits can also help you meet your hydration goals if you struggle to drink enough water (guilty).

It is preferable for diabetics to eat the fruit whole, without any alterations. Therefore, no dehydrating, no juicing, little baking, etc. In spite of the fact that there are no additives listed on the ingredient list of certain organic applesauce, Kaidanian advises diabetics to choose a fresh apple instead.

Fruit is typically flash-frozen as soon as it is picked, so both fresh and frozen are equally as excellent. According to Kaidanian, this indicates that its nutritious profile endures for a very long time. (That apple in the back of your refrigerator for weeks may still be edible, but some of its nutrients have been gone.)

Dried fruit can be consumed on occasion, and that is also acceptable. You only need to make sure it’s free of additives and preservatives, and you’ll want to eat it less frequently and in smaller portions.

Speaking about portion control, Kaidanian advises that one tiny fruit, such as a small apple, banana, or orange, is an accurate measurement of one single serving. One serving, if you can cut the fruit up or measure it, is equal to half a cup. Kaidanian generally suggests two portions of fruit each day.

However, certain fruits are better for diabetics than others since they have a lower glycemic index. Here are the fruits that Kaidanian believes are the greatest for diabetics in case you’re intrigued about some of them.




Fruits with edible skins and peels, like pears, are great sources of fiber. Fiber can help with blood sugar management and regulation and can leave you feeling satisfied, Kaidanian points out.

Per serving: 102 calories, 0.2 g fat (0 g saturated), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 0.6 g protein



apples red

There are many types of apples that have various benefits. Some might offer more hydration; others might have a better texture.

In general, though, there are no apples that are better or worse for a diabetic. “Apples that you would find in the supermarket or are widely available are fine. Just try to choose smaller ones,” Kaidanian says.

Per serving: 95 calories, 0.3 g fat (0.1 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4.4 g fiber, 0.5 g protein



peach in basket

Like pears and apples, peaches have an edible skin that provides fiber. Another benefit is that they’re convenient (not to mention delicious).

“They’re very grab and go. You don’t have to cut them and peel them,” Kaidanian says about apples, pears, and peaches. “You just wash it and then take it with you, and you can bite right into it. So that makes it very user-friendly, and that’s important.”

Per serving: 68 calories, 0.4 g fat (0 g saturated), 17 g carbs, 15 g sugar, 0 mg sodium, 2.6 g fiber, 1.6 g protein




Apricots are incredibly rich in antioxidants, which reduce oxidative stress by scavenging free radicals, or dangerous substances that destroy your cells. Heart disease and diabetes are two chronic illnesses that have been linked to oxidative stress.

Like apples, pears, and peaches, apricots, according to Kaidanian, have a peel that offers fiber and can help control blood sugar levels.

Per serving: 79 calories, 0.6 g fat (0 g saturated), 18 g carbs, 15 g sugar, 2 mg sodium, 3.3 g fiber, 2.3 g protein



fresh berries in a basket on rustic wooden background

A good generalization is that fruits are healthier for you if they are more colorful. And that applies to everyone; it’s not only for diabetics.

Berries are excellent for diabetics because they are often smaller and eaten whole. They’re beneficial since it’s simple to exercise portion control and because they have a low glycemic index, according to Kaidanian. “Berries often have a higher volume per serving of carbohydrates than other fruits. For instance, half of a medium banana counts as one serving of carbohydrates. But depending on the variety of fruit, most portions of berries call for a cup or a cup and a half to provide for more volume in your serving while still maintaining within the limits of your daily carbohydrate allotment.”

Per serving: 85 calories, 0.5 g fat (0 g saturated), 21 g carbs, 15 g sugar, 1 mg sodium, 3.6 g fiber, 1.1 g protein



tart cherries

According to Kaidanian, cherries contain high levels of antioxidants that can be used to combat inflammation. Cherries have a low glycemic index, similar to berries, so you can include more of them in your diet. It brings up the issue of convenience again. Cherries are consumed whole, including the fiber they contain.

Per serving: 77 calories, 0.5 g fat (0.1 g saturated), 19 g carbs, 13 g sugar, 5 mg sodium, 2.5 g fiber, 1.6 g protein





Vitamin C, which helps to heal wounds and promote immunity, is a well-known component of citrus fruits. The segments (the slices) aid with portion control, while the pulp adds additional fiber.

Oranges are a great source of water, which is a benefit of eating all fruit. In addition to providing electrolytes, they supply you with ingestible hydration to assist you achieve your daily fluid requirements beyond simply water, according to Kaidanian. Electrolytes can support proper muscular function and blood pressure regulation.

Per serving: 45 calories, 0.1 g fat (0 g saturated), 11 g carbs, 9 g sugar, 0 mg sodium, 2.3 g fiber, 0.9 g protein



whole 30 approved foods

Grapefruits are a good source of water and vitamin C, just like oranges. But according to Kaidanian, the grapefruit presents a challenge in terms of portion control.

It will be more challenging to locate ones on the smaller end than with the orange. She claims that in this situation, half of a medium-sized grapefruit will do.

Per serving: 52 calories, 0.2 g fat (0 g saturated), 13 g carbs, 8 g sugar, 0 mg sodium, 2 g fiber, 0.9 g protein



sliced kiwi

Kiwis share some of the same health advantages as berries and are just as convenient as apples and peaches. Kiwis, like berries, have seeds that are still whole, offering the essential fiber for controlling blood sugar.

You don’t need to peel your kiwis if you’ve done it your entire life. The skin of the kiwi is also thin. In contemporary civilization and Western culture, most individuals do peel it. However, if you [wash] it, it becomes edible, claims Kaidanian.

Per serving: 42 calories, 0.4 g fat (0 g saturated), 10 g carbs, 6 g sugar, 2 mg sodium, 2.1 g fiber, 0.8 g protein



grape nutrition

According to Kaidanian, grapes are advantageous since they offer you a strong nutritional profile. They contain a lot of copper, which aids in generating energy, and a lot of vitamin K. That encourages blood clotting, which aids in bone health and the healing of wounds.

Grapes also have seeds and skin on them. You should be aware by this point that I’m going to say they come with intact fiber.

Per serving: 62 calories, 0.3 g fat (0.1 g saturated), 16 g carbs, 15 g sugar, 2 mg sodium, 0.8 g fiber, 0.6 g protein

What You Should Know About Fruit for a Diabetes Diet

You understand how crucial it is to monitor your carbohydrate intake if you have type 2 diabetes. Your body converts carbohydrates you eat into sugar, which has an immediate effect on your blood sugar levels.

Does fruit have a place in a diabetes eating plan given that it is frequently high in carbs, particularly simple sugars like glucose and fructose?

According to the American Diabetes Association, fruit is a great method to fulfill your sweet desire and gain nourishment (ADA). The ADA recommends including fruit as a carbohydrate in your meal plan.

What are the best fruit choices?

According to the ADA, fresh fruit is the best option. They also suggest canned or frozen fruit without extra sugars. Look for added sugar on food labels, and be aware that there are numerous names for sugar there. This contains high fructose corn syrup, dextran, corn sweetener, invert sugar, and cane sugar.

According to a 2013 study that was reported in the British Medical Journal, eating whole fruits, apples, blueberries, and grapes is strongly linked to a lower risk of type 2 diabetes.

What is the correct portion size?

The Mayo Clinic indicates that a serving size depends on the fruit’s carb content. One serving of fruit contains about 15 grams of carbs.

Fruit servings that have about 15 grams of carbs include:

  • 1 small piece of fresh fruit (4 ounces)
  • ½ cup of canned or frozen fruit (no sugar added)
  • 2 teaspoons of dry fruit such as dried cherries or raisins

Other serving sizes that have about 15 grams of carbs include:

  • ½ medium apple
  • 1 small banana
  • 1 cup cubed cantaloupe or honeydew melon
  • 1 cup blackberries
  • ¾ cup blueberries
  • 17 small grapes
  • 1 cup raspberries
  • 1¼ cup whole strawberries

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