What Fruit is Good for Diabetes? Options for a Healthy Diet

For many people with diabetes, the word “sugar” carries negative connotations. This leads to the misconception that all sugary foods, including fruit, are harmful. However, you don’t need to avoid fruit if you have or are at risk of diabetes. 

Enjoying the right fruits can be both delicious and beneficial to your health. In fact, research shows eating fruit reduces your risk of heart disease, which people with diabetes are more prone to. 

If you or someone you love has diabetes, it’s important to know what fruit is good for diabetes and how it fits into a balanced diet. This article provides a list of diabetes-friendly fruit options and tips on adding fruits to your eating plan.

Fruit gets a bad rep for its high sugar content. While certain fruits contain a lot of sugar, their other nutrients offset its effects.

When you eat fruit, your body absorbs its fructose and converts it into glucose, a form of blood sugar. This glucose is then released into your bloodstream, causing your blood sugar to rise—which is exactly what you want to avoid if you have diabetes.

However, fruit also contains fiber, which offsets this blood spike by slowing down the converted glucose as it enters your bloodstream. This makes fruits a healthier snack than other high-carb options that lack fiber, like soda, candy, or processed sweets.

That said, you still need to monitor your carbohydrate intake if you have diabetes to manage your health and keep your blood sugar in check.

If you have diabetes, your risk of experiencing a heart attack or stroke is double that of someone without the condition. Increasing your fruit intake can prevent this likelihood by lowering your cholesterol and blood pressure.

Moreover, the fiber in fruit can help maintain healthy blood sugar levels and even prevent diabetes in those without the condition. Studies show that daily fruit consumption reduces the risk of developing type 2 diabetes by 23%.

Other benefits include improved hydration, digestion, and regular bowel movements.

When it comes to what fruit is good for diabetes, you want to look for fresh, canned, or frozen fruit with no added sugars. Dried and 100% fruit juice are also good options, but you should be mindful of portion size, as they may not be as filling.

If you’re buying canned fruit, keep an eye out for phrases like “unsweetened,” “packed in its own juices,” or “no added sugar.” Fruits like apples, berries, oranges, and pears are especially good choices for those managing diabetes.

Apples are an easy, practical choice for managing diabetes. One medium apple contains roughly 4 grams of fiber which can aid the digestion of carbs and keep your blood sugar levels steady. You can enjoy apples on their own, add slices to your salads, or incorporate them into your breakfast.

Berries, like strawberries, blueberries, and raspberries naturally contain less sugar than other fruits. Their low glycemic index ensures they’ll have a minimal impact on your blood sugar. You can add berries to yogurt, blend them into a smoothie, or eat them as is for a healthy snack.

Oranges are a versatile, nutrient-rich option for those with diabetes. One orange contains about 2 grams of fiber which can help stabilize blood sugar levels. However, orange juice doesn’t have fiber, so it can cause your blood sugar to spike.

Pears are rich in fiber and low on the glycemic index, which makes them an excellent choice for managing diabetes. Naturally sweet, they’re also a great way to satisfy a sweet tooth. You can add pears to oatmeal and yogurt or pair them with cheese.