Author: Shifa Fatima, MSc.
Medically Reviewed by: Dr. Apoorva T, MHM.
Reviewed: April 5, 2022
Category: Nutrition
A common myth about diabetes is that people with the disease should not eat fruits. If you have diabetes, someone would have advised you to avoid fruits. The reason is that fruits have carbohydrates and fructose (natural sugar) and can impact your blood sugar levels.
But here is something people do not know. All fruits are rich sources of vitamins, minerals, and phytochemicals (powerful plant compounds). People with diabetes are at higher risks of chronic diseases. These nutrients help your body fight inflammation and reduce the risk of chronic diseases like heart diseases, stroke, etc. Some fruits also have high fiber content. Fiber slows down digestion and helps manage blood sugar levels.
Of course, it does not mean a person with diabetes can have all kinds of fruits and as much as they want. So the question remains, which fruits are good for diabetes? This article covers everything about the best fruits for diabetes and has a list of diabetes fruit to eat.
Best fruit for diabetes - Taking carbohydrate content and GI value of fruits into consideration and consuming them in the recommended portion make all fruits good for diabetes. However, some fruits are better than others. Here is a list of best fruit for diabetics.
Apples can make for a healthy snack that can aid digestion and promote overall health when consumed between 1 pm-4 pm.
It has to be consumed between 1 pm-4 pm.
1 apple that is medium in size.
No, as it spikes blood sugar levels.
| Nutrient | Value |
|---|---|
| Water | 86% |
| Protein | 0.3 grams |
| Carbs | 13.8 grams |
| Sugar | 10.4 grams |
| Fiber | 2.4 grams |
| Fat | 0.2 grams |
Stays between 34 to 38 (for a medium-sized one).
Apricots are a fruit that can be consumed at any time (in moderation), paired with protein and fiber-rich foods.
There is no specific time of day to consume apricots for diabetes.
Two fresh apricots are a good choice.
Yes, this can be added in moderation due to its low glycemic index.
| Nutrient | Value |
|---|---|
| Carbs | 11 g |
| Total Sugar | 9.2 g |
| Fats | 0.4 g |
| Protein | 1.5 g |
| Fiber | 2 g |
| Vitamin C | 10 mg |
| Vitamin E | 4.3 mg |
It's 34 for fresh apricots.
Avocado is a nutrient-dense food that you can consume whenever you like (however, in small amounts), as a source of healthy fats.
Any time.
Half a medium avocado is fine.
Yes, this can be added in moderation due to its high fiber content.
| Nutrient | Value |
|---|---|
| Carbs | 13 g |
| Sugar | 1.5g |
| Fats | 34 g |
| Protein | 4.6 g |
| Fiber | 15 g |
| Iron | 1.3 mg |
| Calcium | 28 mg |
It's around 40.
Berries are delicious and nutritious fruit that can be enjoyed at any time of day.
Any time.
1¼-cup is okay.
No. It has to be avoided.
| Nutrient | Value |
|---|---|
| Carbs | 7.98g |
| Sugar | 4.87g |
| Fats | 0.3g |
| Protein | 0.68g |
| Fiber | 2.1 g |
| Iron | 0.42 mg |
| Calcium | 16 mg |
It's between 28-40.
You can eat Black Jamuns, also known as black or Java plums whenever you like.
Black Jamuns can be consumed at any time of day, fresh or frozen.
4-6 Black Jamuns can be consumed.
Yes, 1 glass is fine for a diabetic during breakfast hours.
| Nutrient | Value |
|---|---|
| Carbohydrates | 15.56 g |
| Fat | 0.23 g |
| Protein | 0.72 g |
| Water | 83.13 g |
| Vitamin A | 3 IU |
Its GI is 25.
Blackberries are a low-sugar fruit that can be consumed at any time of day, fresh or frozen.
You can eat it whenever you wish.
3/4 cup is okay.
Yes.
| Nutrient | Value |
|---|---|
| Carbohydrates | 9.61g |
| Fat | 0.49g |
| Protein | 1.39g |
| Fibre | 5.3 g |
| Vitamin A | 11 mcg |
It's 25.
Blueberries are versatile fruit that can be consumed at any time of day.
You can eat it whenever you wish, in moderation, paired with protein and healthy fats.
Half a cup of blueberries is a healthy option.
Yes. It can be added due to low glycemic index and high antioxidants.
| Nutrient | Value |
|---|---|
| Protein | 0.7 grams |
| Carbs | 14.5 grams |
| Sugar | 10 grams |
| Fiber | 2.4 grams |
| Fat | 0.3 grams |
It's 53.
Cherries are a tasty fruit that can be enjoyed at any time of day, but they are best consumed when in season during the summer months.
You can eat it whenever you wish, in moderation, paired with protein and healthy fats.
One cup of cherries is a reasonable serving.
Yes. It can be added in moderation due to its low glycemic index.
| Nutrient | Value |
|---|---|
| Protein | 2 grams |
| Carbs | 25 grams |
| Fiber | 3 grams |
| Vitamin C | 18% |
| Potassium | 10% of the DV |
| Copper | 5% of the DV |
| Manganese | 5% of the DV |
It's 20.
Dragon fruit is a unique and exotic fruit that can be enjoyed anytime.
You can consume it whenever you wish, however, in moderation.
One cup of diced dragon fruit is enough.
Yes. It can be added due to low glycemic index and high fiber content.
| Nutrient | Value |
|---|---|
| Protein | 1.2 grams |
| Fat | 0 grams |
| Carbs | 13 grams |
| Fiber | 3 grams |
| Vitamin C | 3% of the RDI |
| Iron | 4% of the RDI |
| Magnesium | 10% of the RDI |
It's between 48-52.
Grapefruit is a citrus fruit that can be enjoyed at any time but is best consumed in the morning before breakfast.
Before a meal to help lower blood sugar levels.
Half a medium grapefruit is a good choice.
Yes. It can be added due to low glycemic index and high fiber content.
| Nutrient | Value |
|---|---|
| Carbs | 13 grams |
| Protein | 1 gram |
| Fiber | 2 grams |
| Vitamin C | 64% of the RDI |
| Vitamin A | 28% of the RDI |
| Potassium | 5% of the RDI |
| Thiamine | 4% of the RDI |
| Folate | 4% of the RDI |
| Magnesium | 3% of the RDI |
It's 25.
Grapes are a sweet and refreshing fruit that can be consumed at any time of day, fresh or frozen.
Anytime, in moderation, paired with protein and fiber-rich foods.
One cup of grapes is a reasonable serving.
Yes. It can be added due to low glycemic index and high antioxidants.
| Nutrient | Value |
|---|---|
| Carbs | 27 grams |
| Protein | 1 gram |
| Fat | 0.2 grams |
| Fiber | 1.4 grams |
| Copper | 21% of the DV |
| Vitamin K | 18% of the DV |
| Thiamine (vitamin B1) | 9% of the DV |
| Riboflavin (vitamin B2) | 8% of the DV |
| Vitamin B6 | 8% of the DV |
| Potassium | 6% of the DV |
| Vitamin C | 5% of the DV |
| Manganese | 5% of the DV |
| Vitamin E | 2% of the DV |
It's 53.
Guavas are a tropical fruit that can be enjoyed anytime but are best consumed in the morning.
Anytime, in limited amounts, paired with protein and healthy fats.
One small guava is a healthy option.
Yes. It can be added due to low glycemic index and high fiber.
| Nutrient | Value |
|---|---|
| Total Carbohydrate | 14g |
| Sugar | 9 g |
| Fiber | 5 g |
| Protein | 2.6g |
| Fat | 1g |
| Saturated fat | 0.3g |
| Sodium | 2mg |
| Potassium | 417mg |
| Vitamin C | 228.3mg |
| Vitamin B6 | 5% of RDA |
| Vitamin B9 | 12% of RDA |
It's between 12-24.
Jackfruit is a tropical fruit that is best consumed during its peak season in the summer months.
However, anytime in the summer season is in small amounts, paired with protein and fiber-rich foods.
One cup of diced jackfruit is a reasonable serving.
No, they should be avoided due to their high sugar content.
| Nutrient | Value |
|---|---|
| Carbs | 40 grams |
| Fiber | 3 grams |
| Protein | 3 grams |
| Vitamin A | 10% of the RDI |
| Vitamin C | 18% of the RDI |
| Riboflavin | 11% of the RDI |
| Magnesium | 15% of the RDI |
| Potassium | 14% of the RDI |
| Copper | 15% of the RDI |
| Manganese | 16% of the RDI |
It's between 50-60.
Kiwi is a small, tart fruit that can be consumed (with salads, yogurt or oatmeal, etc.) at any time of day.
There isn't if you have diabetes.
1-2 Kiwis daily.
Yes. However, be mindful of portion sizes.
| Nutrient | Value |
|---|---|
| Carbohydrate | 15 g |
| Potassium | 312 mg |
| Dietary fiber | 3 g |
| Sugar | 9 g |
It's relatively low (around 53).
Oranges are a juicy and refreshing fruit that can be enjoyed at any time of day, but they are best consumed in the morning.
Best used in the morning hours, however, best consumed in whole fruit form, not as juice.
Limit to 1 medium fruit. Oranges are a good source of vitamin C and fiber, but their high sugar content means they should be consumed in moderation.
No, they should be avoided due to their high sugar content.
| Nutrient | Value |
|---|---|
| Protein | 1.3 grams |
| Carbs | 14.8 grams |
| Sugar | 12 grams |
| Fiber | 2.8 grams |
| Fat | 0.2 grams |
| Vitamin C | 92% of the DV |
| Folate | 9% of the DV |
| Calcium | 5% of the DV |
| Potassium | 5% of the DV |
It's 40.
Papaya is a tropical fruit best consumed in the morning or afternoon as a healthy snack.
Best used in the morning till afternoon.
High in fiber and antioxidants; limit to 1 cup diced.
Yes, papaya juice is an excellent addition to a diabetic diet as it is low in sugar and fiber.
| Nutrient | Value |
|---|---|
| Carbohydrates | 15 grams |
| Fiber | 3 grams |
| Protein | 1 gram |
| Vitamin C | 157% of the RDI |
| Vitamin A | 33% of the RDI |
| Folate (vitamin B9) | 14% of the RDI |
| Potassium | 11% of the RDI |
It's 60.
Peaches are a delicious and juicy fruit best consumed during their peak season in the summer months. Fresh peaches are a good option but avoid canned or syrupy versions.
At any time of the day in summer.
1 peach (medium-sized) is fine.
Yes.
| Nutrient | Value |
|---|---|
| Protein | 1 gram |
| Fat | less than 1 gram |
| Carbs | 14 grams |
| Fiber | 2 grams |
| Vitamin C | 17% of the DV |
| Vitamin A | 10% of the DV |
| Potassium | 8% of the DV |
| Niacin | 6% of the DV |
| Vitamin E | 5% of the DV |
| Vitamin K | 5% of the DV |
| Copper | 5% of the DV |
| Manganese | 5% of the DV |
It's 42.
Pears are a sweet and juicy fruit that can be enjoyed at any time of day.
Eat in moderation at any time of the day, and choose ripe but firm fruits.
Low glycemic index; limit to 1 medium fruit.
Yes. They are a healthy addition.
| Nutrient | Value |
|---|---|
| Protein | 1 gram (g) |
| Carbs | 27 g |
| Fiber | 6 g |
| Vitamin C | 9% of the DV |
| Vitamin K | 7% of DV |
| Potassium | 4% of the DV |
| Copper | 16% of DV |
It's about 38.
Pineapples are tropical fruit best consumed in moderation after a meal by those with diabetes due to their high natural sugar content.
After a meal. They are high in natural sugars, so limit portions and pair them with protein.
Contains bromelain, which aids digestion; limit to 1 cup diced.
Yes. They are a healthy addition.
| Nutrient | Value |
|---|---|
| Fat | 1.7 grams |
| Protein | 1 gram |
| Carbs | 21.6 grams |
| Fiber | 2.3 grams |
| Vitamin C | 88% of the DV |
| Manganese | 109% of the DV |
| Vitamin B6 | 11% of the DV |
| Copper | 20% of the DV |
| Thiamine | 11% of the DV |
| Folate | 7% of the DV |
| Potassium | 4% of the DV |
| Magnesium | 5% of the DV |
| Niacin | 5% of the DV |
| Pantothenic acid | 7% of the DV |
| Riboflavin | 4% of the DV |
| Iron | 3% of the DV |
It's between 51 and 73.
Plums can be enjoyed anytime and are a popular choice for breakfast or as a snack.
Any time. But eat in moderation, and choose fresh fruits over canned or dried.
2 Plums.
Yes.
| Nutrient | Value |
|---|---|
| Carbs | 8 grams |
| Fiber | 1 gram |
| Sugars | 7 grams |
| Vitamin A | 5% of the RDI |
| Vitamin C | 10% of the RDI |
| Vitamin K | 5% of the RDI |
| Potassium | 3% of the RDI |
| Copper | 2% of the RDI |
| Manganese | 2% of the RDI |
It's 40.
Pomegranates can be enjoyed anytime and are a popular breakfast choice or snack.
Any time.
1 cup.
Yes. 125 ml is okay.
| Nutrient | Value |
|---|---|
| Protein | 4.7 grams |
| Fat | 3.3 grams |
| Carbohydrates | 52 grams |
| Sugar | 38.6 grams |
| Fiber | 11.3 grams |
| Calcium | 28.2 mg |
| Iron | 0.85 mg |
| Magnesium | 33.8 mg |
| Phosphorus | 102 mg |
| Potassium | 666 mg |
| Vitamin C | 28.8 mg |
| Folate (vitamin B9) | 107 mcg |
It's 53.
Raspberries can be enjoyed anytime and are a popular breakfast choice or snack.
At bedtime.
1 cup.
Yes.
| Nutrient | Value |
|---|---|
| Carbs | 14.7 grams |
| Fiber | 8 grams |
| Protein | 1.5 grams |
| Fat | 0.8 grams |
| Vitamin C | 54% of the RDI |
| Manganese | 41% of the RDI |
| Vitamin K | 12% of the RDI |
| Vitamin E | 5% of the RDI |
| B vitamins | 4–6% of the RDI |
| Iron | 5% of the RDI |
| Magnesium | 7% of the RDI |
| Phosphorus | 4% of the RDI |
| Potassium | 5% of the RDI |
| Copper | 6% of the RDI |
It's 32.
Star fruit or carambola can be enjoyed any time of day and is a popular choice for snacking or adding to salads.
Any time. But in the evening it's preferred.
1 cup.
Yes.
| Nutrient | Value |
|---|---|
| Fiber | 3 grams |
| Protein | 1 gram |
| Vitamin C | 52% of the RDI |
| Vitamin B5 | 4% of the RDI |
| Folate | 3% of the RDI |
| Copper | 6% of the RDI |
| Potassium | 3% of the RDI |
| Magnesium | 2% of the RDI |
It's 45.
Strawberries are a delicious and versatile fruit that can be enjoyed anytime and are a popular choice for breakfast or as a snack.
Any time
1¼-cup is okay.
Yes.
| Nutrient | Value |
|---|---|
| Protein | 0.7 grams |
| Carbs | 7.7 grams |
| Sugar | 4.9 grams |
| Fiber | 2 grams |
| Fat | 0.3 grams |
It's 41.
Watermelon can be enjoyed anytime. Still, it's best to consume it in the morning or midday when the body can better process the natural sugars in the fruit.
Any time.
150 grams is okay.
Yes.
| Nutrient | Value |
|---|---|
| Water | 91% |
| Protein | 0.6 grams |
| Carbs | 7.6 grams |
| Sugar | 6.2 grams |
| Fiber | 0.4 grams |
| Fat | 0.2 grams |
It's 72.
Fruits, by nature, have carbohydrates and fructose that are known to cause a spike in blood sugar levels. However, some fruits also have other nutrients and fiber. As a result of the combination, those fruits do not cause sudden glucose spikes and are healthy for diabetes.
Carbs are not the only factor to consider in fruits for diabetes. Glycemic index (GI) and glycemic load (GL) are equally important. They determine how quickly any food can raise blood sugar levels based on how fast it is digested and released into the bloodstream. Low Glycemic Index-GI and -GL fruits are the best fruits for diabetes patients.
With GI and GL, portion size is the key. With the right portion size, you can incorporate all fruits into a healthy and balanced diet. Dieticians recommend having two servings of fruits for diabetic patients. One serving refers to half a cup.
Healthily eating fruits is as essential as eating healthy fruits. When we eat fruits, we often miss out on the right way to eat them. Here are a few tips to healthily eat fruits for diabetic patients.
If you have diabetes, you should not entirely cut fruits from your diet. Fruits are nutrient-dense and are an excellent replacement for unhealthy, processed snacks like muffins, cookies, chips, etc. Since fruits are rich in fiber, minerals, vitamins, and carbs, you can eat whatever fruit you like. The only word of caution is to limit the intake. While eating fruits, ensure you don't cross the daily carbohydrate budget. As long as the budget is taken care of, you can enjoy any fruit of your choice. You can remove certain diabetes fruits from your diabetes diet chart if you are allergic to it.
If you count carbs regularly as part of your diet plan, you will notice fruits like apples contain significantly fewer carbohydrates. For example, a medium apple will have approximately 20 grams of carbs, while a chocolate muffin will have around 55 grams of carbs. A soda bottle of 500 milliliters contains approximately 54 grams of carbs. So if you're feeling hungry, having an apple instead of a muffin or consuming soda will be a better idea. If you are preparing your diabetes-friendly diet plan, you can consider including berries, plums, pears, grapefruit, and apples. These are probably the 5 best fruits for diabetics you can have in your diet.
People with diabetes must monitor their blood sugar levels. Many fruit cultivars have little or no sugar at all. We refer to these fruits as diabetes patient fruits or sugar patient fruit. Here is a list of sugarless fruits that naturally contain no sugar.
Can you eat fruit with diabetes? - People with diabetes must be mindful of their portions, even if they eat low sugar fruits. If you eat dried fruits or have fruit juice, you have to pay extra attention to counting the carbs intake. Half or 1/3rd of fruit juice contains approximately 15 grams of carbs, which is much smaller than an average drinking glass. If you have dried fruits assuming they are rich in fiber, also remember that they are high in carbs.
For example, 2 tablespoons of dried cherries or raisins contain 15 grams of carbs. You can get a similar amount of carbs from a small whole fruit or one-half cup of frozen or canned fruit. Talk to your nutritionist to determine the maximum carbs limit you should be following daily, and adjust your fruit consumption accordingly.
If you are wondering what foods to avoid with diabetes, we'd suggest limiting the consumption of high-GI fruits since they can influence your blood sugar levels. The best option is to replace high GI fruits with low GI fruits. To help you improve your diet plan, we have shared below a list of low-GI fruits that you can eat guilt free.
| Fruits | GI Range | GI Value |
|---|---|---|
| Apples | 55 or less (Low) | 32 |
| Grapefruit | 55 or less (Low) | 25 |
| Avocado | 55 or less (Low) | 40 |
| Pears | 55 or less (Low) | 37 |
| Peaches | 55 or less (Low) | 42 |
| Blackberries | 55 or less (Low) | 25 |
| Cherries | 55 or less (Low) | 22 |
| Plum | 55 or less (Low) | 40 |
Since all the fruits listed above have a low GI, they don't result in a blood glucose spike after consumption. You can consider them the best fruits for diabetics and include them in your diet plan.
Fruits with high GI have the potential to increase your blood sugar levels, but you should not stop eating them altogether. If you like some high-GI fruits, you can limit their consumption levels. Some top high-GI fruits you should be aware of are listed in the below table:
| Fruits | GI Range | GI Value |
|---|---|---|
| Watermelons | 70 and above (High) | 76 |
| Mangoes | 56 to 69 (Medium) | 60 |
| Pineapples | 56 to 69 (Medium) | 66 |
| Ripe Banana | 56 to 69 (Medium) | 62 |
| Dried Cranberries | 56 to 69 (Medium) | 64 |
| Grapes | 56 to 69 (Medium) | 59 |
| Raisins | 56 to 69 (Medium) | 64 |
Fruits are a great source of nutrients, minerals, antioxidants, and other plant compounds that are essential for healthy living. People with diabetes must not completely eliminate fruits from their diet. Rather, they should be mindful of portion control and consume whole fruits. While all fruits are good, fruits such as apples, peaches, plums, apricots, etc., have a low GI and are the best fruits for diabetics.
If you are worried about the low blood sugar levels in your body then this list of best fruits for diabetes is sure to help you. If you are struggling to raise your sugar levels then good fruit for diabetes like apples, apricots, blackberries, cherries, grapes, avocados, kiwi, papaya, mango, etc. should be included in your daily intake. According to research, consuming whole fruits can make you less prone to diabetes. Some of best fruits for diabetes are pineapples, raspberries, pears, etc. For a balanced sugar level intake of such fruits in proper proportion is essential.
The best low GI fruits that a diabetic person must consume include oranges, plums, peaches, cherries, strawberries, etc. It is important to consume low GI fruits as it will lessen the speed of rising blood sugar levels in your body. With a GI of fewer than 50, fruits like blackberries, avocados, and apples are best for consumption. Few other fruits that help are figs, grapes, kiwi, and under ripe bananas.
Commonly found in people, type 2 diabetes can be aided by consuming fiber-rich fruits which are also full of essential vitamins. Best fruits for diabetes control are some of the common fruits like berries that further consist of strawberries, blackberries, raspberries, citrus fruits like lemons, oranges, limes, grapefruits, and many more like Apricots, peaches, kiwi, apple, etc. These fruits reduce your cravings and make you feel full for a longer duration.
Fruits that are low in glycemic index and will not cause a spike in blood sugar levels are good for diabetes. Primarily, avoiding these 5 fruits, or having them infrequently in moderation would be best. Apart from – mango, chikoo, custard apple, grapes, and bananas, a person with diabetes can eat any other fruit. Check your blood sugars before and after to see how your body reacts to certain fruits.
Yes, peaches are good for diabetics. A peach has a GI of 42, which is considered low on the GI scale. Since they have a low glycemic index, they don't result in blood sugar spikes. Peaches also boast a strong nutrition profile, so you can enjoy plenty of health benefits while eating your favorite fruit, even if you have diabetes.
Yes, people with diabetes should limit their intake of fruit and other sweet foods, as they contain simple sugars that can cause a rapid rise in blood glucose levels. However, some fruits such as blueberries, apples, and oranges are nutritious sources of vitamins and minerals, so small amounts can be included in a balanced diet. It is important to speak with your doctor or healthcare team about the correct amount of fruit you should consume to manage your diabetes. Some fruits may contain added sugars or syrups, which should be avoided.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
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