For many people with diabetes, the word “sugar” carries negative connotations. The American Diabetes Association provides dietary recommendations for individuals with diabetes, emphasizing the importance of basing advice on evidence, particularly concerning the glycemic index of fruits. 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. If you’re looking for the best fruits for diabetics to eat without spiking your blood sugar, check out the snacks below for the best low sugar fruits you can try.
Key Takeaways: Discover the Best Fruits for Diabetics
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How Does Fruit Affect Blood Sugar and Glycemic Index?
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 sugars 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.
Additionally, considering the glycemic load of fruits can provide a more accurate assessment of their impact on blood sugar levels, especially for those managing conditions like insulin resistance or prediabetes.
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.
Benefits of Eating Fruits for Diabetes
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. Citrus fruits, for example, offer numerous health benefits due to their vitamins and nutrients, including fiber, folate, and potassium.
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%. Incorporating dark green leafy vegetables, such as spinach, collards, and kale, into your diet is also important due to their nutrient density and low carbohydrate content.
Other benefits include improved hydration, digestion, and regular bowel movements. The overall health benefits of consuming a variety of fruits and vegetables are significant, contributing positively to overall wellbeing and potentially preventing diseases.
Best Low Glycemic Fruits for Diabetes
When it comes to what fruit is good for diabetes, you want to look for fresh fruit, as it is high in fiber and has a low glycemic index, making it a preferable choice for maintaining stable blood sugar levels. Canned or frozen fruit with no added sugars are also good options. Dried and 100% fruit juice are also good options, but you should be mindful of portion size, as they may not be as filling.
Low glycemic fruits, such as apples, berries, and pears, are especially beneficial for individuals managing diabetes due to their glycemic index values below 55, which help in maintaining stable blood sugar levels.
If you’re buying canned fruit, keep an eye out for phrases like “unsweetened,” “packed in its own juices,” or “no added sugar.” However, be cautious with dried fruits, as they tend to have medium to high GI values and can cause blood sugar spikes, particularly in people with diabetes, so moderation and portion control are important.
Processed fruits, such as applesauce and canned fruits, often contain less fiber and may have added sugars, which can lead to quicker increases in blood sugar, so it is advisable to consume them in moderation.
Apples
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
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, diabetic-friendly snack on the go.
Oranges
If you’re wondering if oranges are good for diabetes, wonder no more. Oranges are a versatile, nutrient-rich option that provides sweetness while minimizing blood sugar spikes. One orange contains about 2 grams of fiber which can help stabilize blood sugar levels. However, orange juice doesn’t have fiber, so tread with caution if enjoying a glass of OJ.
Pears
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.
Tips to Add More Fruits to Your Diet
Maintaining a healthy diet with diabetes can be challenging. With so much information to juggle, it can be hard to know where to start. Here are some tips on adding fruit to your diabetes eating plan.
Consider Portion Sizes
If you count carbs, it’s important to know that portions can vary widely.
For example, one fruit serving (about one whole fruit or ½ cup of frozen or canned fruit) contains about 15 grams of carbohydrates. However, you can get the same amount of carbohydrates from just ⅓ to ½ cup of fruit juice. Moreover, just two tablespoons of dried fruit like raisins contains 15 grams of carbs. Being mindful of how you get your fruit intake can prevent blood sugar spikes.
Make Healthy Swaps
You can also swap fruit for other carbohydrate sources like grains, dairy, and starches in your meal plan.
Eating fruit as part of a healthy diet can help manage blood sugar levels due to their fiber content and low glycemic index, making them particularly beneficial for individuals with diabetes.
If you follow the diabetes plate method, you can have a piece of fruit or fruit salad for dessert to complement your starch, protein, and non-starchy vegetable choices.
Other helpful tips include:
- Opting for whole fruits instead of juices to take advantage of their fiber contents.
- Pairing fruits with a source of protein or healthy fat, like nuts or yogurt, to promote stable blood sugar levels.
- Pacing your fruit intake evenly throughout the day to prevent blood sugar spikes.
- Experimenting with seasonal and locally sourced fruits to add variety and freshness to your diet.
Glycemic Index of Popular Fruits
| Fruit | Glycemic Index (GI) | Glycemic Load (GL) | Category |
|---|---|---|---|
| Grapefruit (fresh) | 22 | 0.0 | Low |
| Blueberries (fresh) | 25 | 2.0 | Low |
| Cherry (sweet, fresh) | 25 | 4.0 | Low |
| Strawberries (fresh) | 25 | 1.9 | Low |
| Pear (fresh) | 30 | 4.7 | Low |
| Apple (fresh) | 36 | 5.0 | Low |
| Orange (fresh) | 35 | 4.1 | Low |
| Peach (fresh) | 35 | 4.0 | Low |
| Banana (ripe) | 60 | 13.1 | Medium |
| Mango (fresh) | 56 | 8.4 | Medium |
| Pineapple (fresh) | 66 | 8.6 | Medium |
| Raisins (dried) | 65 | 51.5 | Medium |
| Watermelon (fresh) | 75 | 5.6 | High |
| Dates (fresh) | 70 | 48.4 | High |
Note: Glycemic Load (GL) takes into account both the GI and portion size, providing a more complete picture of a food’s impact on blood sugar. A GL of 10 or less is considered low, 11-19 medium, and 20+ high.
Curb Blood Sugar Spikes with a Remote Dietitian
Despite its high sugar content, you don’t need to avoid fruit if you have or are at risk of diabetes. Incorporating fruit into your diet can give you valuable nutrients and satisfy your sweet tooth without spiking your blood sugar.
If you’re struggling to manage diabetes, professional guidance can make all the difference. At Dietitian Live, our licensed dietitians can help you create a personalized eating plan that incorporates the right types of foods to help maintain steady blood sugar levels. Book an appointment today to simplify your eating plan and take control of your health.
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