Best Fruits for Diabetes

Fragrant, fuzzy peaches. Juicy watermelon. Tart berries. There’s nothing like fresh-picked fruits available at a farmers market or produce stand 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.

“But don’t be scared of fruit,” says registered dietitian Kate Patton, MEd, RD, CSSD, LD.

Patton shares which fruits are best to eat if you have diabetes and how to make fruits part of your healthy diet.

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 fuel your brain and red blood cells. And though fruit contains natural sugars, its high fiber content balances the sugars.

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

Plus, fruit is packed with vitamins, minerals, fiber and antioxidants that may 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 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.

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

“Eat the rainbow. Different colors of fruits and vegetables have different vitamins, minerals and antioxidants,” says Patton. “To get all the good stuff, look for a ROYGBIV of fruits and veggies — from red strawberries to deep purple blackberries and all the colors in between.”

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.

Another tip? Processed fruits like applesauce and canned fruits are not as good for people with diabetes since 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, Patton says, 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,” says Patton.

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, Patton says.

Since fruits have more calories and sugar than veggies, try to strike a balance. Patton recommends 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,” explains Patton.

Bottom line?

It’s a common misconception that fruit is bad for people with diabetes. But fruit is part of a healthy diet and can be enjoyed in moderation.

Remember: education is key. If you have questions about what fruit to eat and how much, it’s always smart to get guidance from nutrition experts before you dive into that bowl of watermelon.

“Check in with a diabetes educator or a registered dietitian to develop a healthy meal plan,” Patton advises.