Are Grapes Good for Diabetes?

Grapes are a sweet, refreshing fruit enjoyed by many, but if you have diabetes, you may wonder whether they belong in your diet. While grapes do contain natural sugars, they also offer fiber, antioxidants, and essential nutrients that may support overall health. So, does that mean grapes are good for diabetes management?

Here is everything you need to know about grapes and how to safely incorporate them into a balanced diet for people with diabetes.

Nutritional Breakdown of Grapes

Fruit consumption is essential for a healthy diet, regardless of whether you have diabetes or not. Here is the nutritional breakdown of 100 grams of Thompson seedless grapes, which are commonly found in grocery stores.

• Calories: 69
• Carbohydrates: 18 grams
• Potassium: 191 mg
• Fiber: 1 gram
• Protein: 1 gram
• Calcium: 10 mg
• Magnesium: 7 mg
• Phosphorus: 20 mg

Grapes are also a good source of vitamins and minerals, such as beta carotene, vitamin A, vitamin C, vitamin K, and choline.

Of course, all the different types of grapes are going to differ nutritionally, but you can use this breakdown as a general estimate when planning your meals.

4 Health Benefits of Eating Grapes

1. Grapes Are Packed With Antioxidants

Grapes are rich in natural antioxidants, which are compounds that help neutralize harmful free radicals and protect cells from oxidative damage. Resveratrol, anthocyanins, and quercetin are abundant in grape skins, seeds, and flesh. These polyphenols can help with inflammation, promote heart health, and assist in blood sugar regulation. Their concentrations vary by grape type, and red, purple, and black varieties typically deliver the highest polyphenol levels.

2. Grapes Assist With Blood Pressure Control

Grapes may support blood pressure regulation through nutrients and bioactive compounds. They’re a source of potassium, which helps balance sodium and promote vascular relaxation. As stated previously, grapes also house polyphenols that have been shown to improve nitric oxide availability, increasing blood vessel dilation and improving blood circulation. One study found that eating grapes daily led to a reduction in systolic blood pressure.

3. Grapes Can Lower Blood Sugar

Grapes may support blood sugar control, thanks to the beneficial nutrients found in them. Studies show eating whole grapes can significantly reduce insulin resistance as measured by HOMA‑IR, although effects on fasting glucose and A1C were not conclusive. Their glycemic index for whole grapes typically falls between 43 and 56, with a low glycemic load, which means they typically won’t cause blood sugar spikes when eaten in moderation. The polyphenols in grape skins may also improve insulin sensitivity and glucose metabolism, helping regulate blood sugar levels.

4. Grapes can Reduce Cholesterol

Red, purple, and black grapes can support healthier cholesterol levels. They are rich in polyphenols like resveratrol and flavonoids, which help the body manage cholesterol and improve blood vessel function. A human study using grape powder (the equivalent of about 1.5 cups of whole grapes daily) reported roughly a 6% decrease in total and LDL cholesterol, along with improved gut microbiome diversity.

Can Diabetics Eat Grapes?

Yes! Grapes are a great snack for people with diabetes. Just like other fresh fruits, eating grapes can be a good way to help moderate blood glucose levels, and they’re also a good source of other essential vitamins and minerals.

If you’re planning a diet for diabetes management, it can be helpful to plan to eat grapes alongside other high-fiber and high-protein foods to ensure that the natural sugar content of the grapes doesn’t affect your blood sugar. However, because they are a low-GI fruit and have a low overall glycemic load, grapes typically won’t cause blood sugar spikes unless they’re eaten in large quantities.

What Types of Grapes are Best for People With Diabetes?

Different grape varieties offer varying benefits for those managing diabetes. Green grapes tend to have a slightly lower glycemic index (GI), meaning they cause a more gradual rise in blood sugar and are often regarded as a gentle choice. Red grapes carry a slightly higher GI but are rich in resveratrol and polyphenols, which may improve insulin sensitivity and support cardiovascular health.

Meanwhile, black or purple grapes, with similar low-to-moderate GIs, have higher levels of anthocyanins and antioxidants, potentially offering extra anti‑inflammatory and blood sugar–beneficial effects.

Overall, the best grape is going to depend on your body and your needs. If you’re really trying to ensure you aren’t eating anything that will upset your blood sugar, green grapes may be the best bet. But, if you’re looking for antioxidants, red, purple, or black grapes may be a better choice.

Alternatives to Eating Grapes for People With Diabetes

When choosing alternatives to grapes, focus on fruits with low glycemic index and strong fiber or antioxidant content.

Berries, such as strawberries, raspberries, blueberries, and blackberries, offer fiber, vitamins, and anthocyanins that support blood sugar control. Apples are high in soluble fiber, especially with the skin, which helps slow glucose absorption. Pears and peaches also provide fiber and nutrients with lower glycemic impact. Cherries are rich in antioxidants, while citrus fruits like oranges support glycemic balance.

Enjoy eating Grapes With Diabetes

Grapes can absolutely be part of a healthy, diabetes-friendly lifestyle. With their antioxidants, fiber, and heart-protective benefits, grapes support your overall health when enjoyed in moderation. Whether you’re choosing green grapes for blood sugar balance or red and black varieties for antioxidant power, the key is portion control and smart pairing.

Need help building a personalized eating plan, or maybe just looking for tips on how to safely incorporate your favorite foods into your current diet? Talk to a registered dietitian at no cost to you! Get expert guidance tailored to your health goals, preferences, and lifestyle.

Grape-Flavored FAQ

Can People With Diabetes Drink Wine?

Yes, but it’s important to be careful. While studies have shown that drinking a glass of wine a day can improve heart health and blood glucose control, drinking alcohol can lead to dangerously low blood sugar, and it can potentially interfere with diabetes medications. For this reason, you should discuss drinking alcohol with your doctor to be sure it won’t negatively impact you.

Can People With Diabetes Eat Raisins?

Yes, people with diabetes can eat raisins. However, it’s important to choose raisins that have no added sugars to prevent blood sugar spikes, which is an important note for all types of dried fruit. Like normal grapes, raisins should also be eaten in moderation.

Can Grapes Help Prevent Heart Disease?

Yes, the polyphenols found in grapes combat oxidative stress, lower blood pressure, improve blood vessel function, reduce LDL oxidation, and curb inflammation, which are all helpful in preventing heart disease.

Can Grapes Help With Hydration and Digestion?

Yes, grapes are over 80% water and contain fiber, making them naturally hydrating and supportive of healthy digestion. Their water and fiber content can ease constipation, which is important for gut health.