According to the American Diabetes Association 2015 report, 30 million Americans have diabetes with 1.5 million new cases added to the list every year.[1]
Diabetes causes high blood sugar (glucose) levels due to lack of insulin production or function. It is mainly classified as either Type 1, in which the body fails to produce insulin, or Type 2, in which the body is not able to properly use the insulin it produces.[2]
It is essential to control diabetes because it can lead to a host of health complications, including kidney failure, nerve damage, blindness, heart attack, stroke, poor blood circulation, hearing loss, and many more.[3]
A healthy lifestyle that includes a proper diet, exercise, proper sleep, less stress, and so on plays a major role in controlling blood glucose levels. A diabetes diet plan should include foods that are high in nutrients, low in fat, moderate in calories, and low in sugar.
As fruits are generally sweet, people often think that sugar patients should avoid eating them. However, there are several fruits that are particularly effective at managing blood sugar. Packed with vitamins, minerals, antioxidants, and phytonutrients, fruits are a healthy addition to any diet.[4]
Some fruits are better than others for people with diabetes who need to consider factors like glycemic index and glycemic load which indicate how different foods affect blood sugar and insulin levels.
Low glycemic index foods are believed to have a beneficial effect on blood glucose control as they do not significantly impact blood sugar levels. Usually, foods with a glycemic index score of 55 and below are classified as low glycemic index foods. Those with a glycemic index score of 70 and above are considered high-glycemic-index foods.[5]
Contents
Best Fruits for Controlling Diabetes
Here are 10 ideal fruits that can be enjoyed by people with diabetes.
1. Apples
The crunchy, juicy, and sweet apples may offer protection against diabetes. Apples are high in soluble fiber, vitamin C, and antioxidants. They also contain pectin that helps detoxify the body and remove harmful waste products as well as lowers the insulin requirements of diabetes patients.[6]
Plus, apples help prevent heart attacks, reduce the risk of cancer and ward off eye diseases, all of which are an imminent threat for diabetes patients.
Glycemic index: ranges from 30 to 50 [7]
Suggested serving size: One small to medium-sized apple daily is recommended.
2. Cherries
Cherries have one of the lowest ratings of any fruit on the glycemic index at 22.[8] On top of that, cherries are replete with antioxidants, beta-carotene, vitamin C, potassium, magnesium, iron, fiber and folate.[9]
Plus, cherries contain anthocyanins that are known to help lower blood sugar by increasing insulin production by up to 50 percent. They also help fight heart disease, cancer and other diseases that are common among people with diabetes.[10]
Suggested serving size: Cherries can be eaten fresh, canned, frozen or dried. One-half cup of cherries a day is a good option.
3. Black Plums
Black plums, also known as jambul or jamun, can help a lot in controlling blood sugar. The presence of anthocyanins, ellagic acid, and hydrolysable tannins in black plums makes this fruit extremely beneficial for people with diabetes.[11]
The fruit helps control the conversion of carbohydrates into blood sugar. The excessive thirst and frequent urination problems common among people with diabetes can also be controlled by this fruit. Along with the fruit, the leaves, berry, and seeds of the black plum tree can be used to control blood sugar level.
Suggested serving size: One-half cup of black plums daily is recommended, when the fruit is available in the market. You can also make a powder of dried seeds and eat 1 teaspoon of the powder followed by water twice a day.
4. Guava
Guava has a high concentration of lycopene, a high amount of dietary fiber, and a good amount of vitamin C and potassium. All these nutrients are helpful in maintaining the blood sugar level.[12]
Those who are at a risk of developing diabetes can help prevent it by drinking guava leaf tea.[13]
- Dry the guava leaves and crush them.
- Boil one tablespoon of crushed guava leaves in hot water.
- Let it steep for five minutes, and then strain it.
- Drink this tea once daily.
Suggested serving size: Eat one whole or sliced guava without the peel daily. Alternatively, you can drink a small glass of guava juice.
5. Grapefruit
Grapefruit is one of American Diabetes Association’s recommended fruit for people with diabetes, given it is high in soluble fiber and vitamin C[14] while figuring low in the glycemic index at 25.[8]
Plus, grapefruit contains the flavonoid known as naringenin that increases the body’s sensitivity to insulin and also helps you maintain a healthy weight, which is an important factor in preventing and controlling diabetes.[15]
Suggested serving size: Half of a large grapefruit (about three-quarters of a cup) daily will help manage your blood sugar level. Eating the fruit, rather than drinking the juice, provides the most benefits related to diabetes.
6. Avocado
Because of its high fiber and healthy monounsaturated fat content, avocado helps steady your blood sugar levels.
According to the Academy of Nutrition and Dietetics, monounsaturated fats are conducive to cardiovascular health in type 2 diabetics as these healthy fats improve the cholesterol and triglyceride levels as well as adequately maintain glycemic control.[16]
That said, it is important to bear in mind that only a select quantity of avocado must be included in your diet to capitalize on its anti-diabetic and anti-obesity effects, as is the case with any other natural components or food function.
Diabetic people are at an increased risk for heart disease and stroke. Plus, avocado contains a good amount of potassium, a mineral that helps prevent diabetic neuropathy.[17]
Suggested serving size: One medium-sized avocado daily is good for diabetics. You can include avocados in salads and sandwiches, or make a salad dressing by pureeing it with a little lemon juice, garlic and olive oil.
7. Strawberries
Strawberries are packed with antioxidants, vitamins and fiber that can help control your blood sugar level. In fact, the antioxidants in strawberries help lower the risk of heart disease by reducing LDL (bad) cholesterol, maintaining or improving HDL (good) cholesterol, and lowering blood pressure.[18]
Plus, strawberries are low in carbohydrates and have a low glycemic index at 40. When you eat strawberries, they help you to feel full for longer, keep your blood sugar level steady and increase your energy level.[8]
Suggested serving size: Three-quarters of a cup of strawberries daily is considered good for diabetic people.
You can add fresh strawberries to cereals or salads, eat them as a healthy snack and use them to make low-sugar desserts.
8. Oranges
Oranges are one of the healthiest fruits that can be included in a regular diet for diabetes. Oranges are not very high in natural sugar and contain high amounts of fiber, vitamin C, and other minerals like thiamin that help manage blood sugar levels.[19]
Plus, oranges are also categorized as a low glycemic index food that helps to slowly release glucose into the blood. Also, oranges can help control or reduce weight, one of the risk factors for diabetes.
Glycemic index: ranges from 31 to 51 [7]
Suggested serving size: A small orange a day can help keep your diabetes and blood sugar level under control.
Devoid of its fiber content, orange juice is not an adequate substitute for a whole orange and is unlikely to offer the same benefits.
9. Pears
Pears are rich in vitamins A, B1, B2, C, and E and fiber, which help regulate blood sugar levels, lower cholesterol, boost the immune system, and improve digestive health.[20] Plus, pears are low in carbohydrates and calories, and have a rating of 38 on the glycemic index.
Pears are particularly beneficial for people who have Type 2 diabetes because they help improve insulin sensitivity.[21]
Suggested serving size: When craving something sweet, diabetics can eat a small- or medium-sized pear. You can enjoy a pear for dessert or as a sweet snack.
10. Kiwi
A positive correlation has been found between kiwi consumption and lowering blood sugar levels. Kiwi contains vitamins C, E, and A; flavonoids; potassium; and high amounts of beta-carotene that offer protection from free radicals and thereby improve overall health.[22]
Plus, kiwi is high in fiber and low in carbohydrates, which aids in controlling blood sugar levels and lowering cholesterol.[23]
Glycemic index: ranges from 47 to 58 [8]
Suggested serving size: Eating one kiwi daily will help control blood glucose levels and provide a healthy alternative to snacking on high-fat or high-sugar foods.
Eat these fruits in moderation to manage your blood sugar level as well as to satisfy your sweet tooth!
Expert Answers (Q&A)
Answered by Ms. Jill Weisenberger (Registered Dietitian Nutritionist)
What fruits should be avoided by people with diabetes?
People with diabetes don’t need to avoid any fruit at all. While it’s true that fruit contains sugar, it’s not true that fruit is especially harmful to people with diabetes or prediabetes. In fact, fruit is nutrient-dense and contains a variety of fiber types.
Some fibers lower cholesterol and blood sugar levels; some help in the bathroom, while others feed our gut bacteria. When we eliminate foods, we are more likely to miss out on important nutrients and phytonutrients that are certified health boosters.
Fruits also provide potassium, an under-consumed nutrient which is essential for blood pressure regulation. People with diabetes have at least double the risk of having a heart attack, so cholesterol and blood pressure control are critical and eating fruits will help you in this regard.
What level of blood sugar is considered dangerously high?
Target blood sugar ranges are specific to each person with diabetes and depend on various factors such as age, medications, length of time with diabetes, other health conditions, life expectancy and more.
In general, however, the American Diabetes Association advises one’s target level to be 180 mg/dl or less 1-2 hours after beginning a meal. But again, this is individualized, and sometimes the targets are higher or lower.
Is it ok to eat pineapple and watermelon if you have diabetes?
Yes, these fruits generally have higher glycemic index scores compared to other fruits, but that is not a reason to avoid them. Like any carb-rich food, fruits should be eaten in the context of a health-boosting, nutrient-dense diet within the individual’s carb counting goals.
What are some healthy breakfast options for people with diabetes?
Here are some delicious yet healthy breakfast opyions for people with diabetes:
- Cottage cheese or Greek yogurt with fruit and nuts
- English muffin with peanut butter
- Egg, vegetables and salsa wrapped into a tortilla
In general, healthy foods for people with diabetes are the same as healthful foods for anyone else. The only caveat is that the person with diabetes must control the amount of carbohydrate in each meal and snack.
Can exercise after a meal help lower blood sugar?
Yes, taking a 20-minute walk after eating is typically good for post-meal blood sugar numbers.
How suitable is honey as a sugar alternative for people with diabetes?
A tablespoon of honey actually has more carbohydrates than a tablespoon of sugar. Both should be minimized by all people, including people with diabetes.
What do you give people with low blood sugar for an instant energy boost?
I usually recommended following the rule of 15. Please see this link.
I prefer glucose tabs or glucose gel, but other handy items might be jelly beans, fruit juice, honey or table sugar. It is not for an energy boost, but to raise dangerously low blood sugar levels.
Please provide our readers with some additional dietary tips to help with their diabetes problem.
See a registered dietitian nutritionist who is also a certified diabetes educator to help you create your own best diet. You do not need special foods, but you do need a wholesome diet.
About Jill Weisenberger MS, RDN, CDE, CHWC, FAND: Jill is an internationally recognized nutrition and diabetes expert, who has authored four books including the best-selling Diabetes Weight Loss – Week by Week and the new Prediabetes: A Complete Guide.
Jill works as a freelance writer and runs a private practice in Newport News, VA. Besides being a consultant and spokesperson to the food industry, she is also a panelist for the US News & World Report Best Diet Rankings.
Resources:
- Statistics About Diabetes. American Diabetes Association. http://www.diabetes.org/diabetes-basics/statistics/. Published March 22, 2018.
- What is Diabetes? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes. Published November 1, 2016.
- Diabetes complications. International Diabetes Federation. https://www.idf.org/aboutdiabetes/what-is-diabetes/complications.html.
- Fruit and diabetes. Diabetes UK. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/food-groups/fruit-and-diabetes.
- Glycemic Index and Diabetes. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html. Published May 14, 2014.
- Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutrition Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/. Published May 12, 2014.
- Glycemic index for 60 foods. Harvard Health Publishing. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods. Published February 2015.
- Powell KF-, Holt SHA, Miller JCB-. International table of glycemic index and glycemic load values: 2002. Oxford University Press Sign In Register The American Journal of Clinical Nutrition. https://academic.oup.com/ajcn/article/76/1/5/4689459. Published July 1, 2002.
- Basic Report: 09063, Cherries, sour, red, raw . USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/2177. Published April 2018.
- Kelley DS, Adkins Y, Laugero KD. A Review of the Health Benefits of Cherries. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/. Published March 17, 2018.
- Mahindrakar K. Antidiabetic and Hypoglycemic Effects of Syzygium cumini (Black Plum. Bioactive Food as Dietary Interventions for Diabetes. http://www.academia.edu/11625767/Antidiabetic_and_Hypoglycemic_Effects_of_Syzygium_cumini_Black_Plum. Published 2013.
- Basic Report: 09003, Apples, raw, with skin (Includes foods for USDA’s Food Distribution Program). USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/09003. Published April 2018.
- Deguchi Y, Miyazaki K. Anti-hyperglycemic and anti-hyperlipidemic effects of guava leaf extract. Journal of Nutrition and Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831039/. Published February 2, 2010.
- Basic Report: 09112, Grapefruit, raw, pink and red, all areas . USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/09112. Published April 2018.
- Fujioka K, Greenway F, Sheard J, Ying Y. The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome. Journal of Medicinal Food. https://www.ncbi.nlm.nih.gov/pubmed/16579728. Published 2006.
- Choose Healthy Fats. Eat Right. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats. Published March 6, 2017.
- Devalaraja S, Jain S, Yadav H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity and Metabolic Syndrome. Food Research International. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156450/. Published August 1, 2011.
- Pinto Mda S, Carvalho JEde, Shetty K. Evaluation of Antiproliferative, Anti-Type 2 Diabetes, and Antihypertension Potentials of Ellagitannins from Strawberries (Fragaria × ananassa Duch.) Using In Vitro Models. Journal of Medicinal Food. https://www.liebertpub.com/doi/10.1089/jmf.2009.0257. Published October 1, 2010.
- Basic Report: 09203, Oranges, raw, Florida . USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/09203. Published April 2018.
- Basic Report: 09252, Pears, raw . USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/09252. Published April 2018.
- Reiland H, Slavin J. Systematic Review of Pears and Health. Nutrition Today. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657810/. Published November 23, 2015.
- Basic Report: 09148, Kiwifruit, green, raw . USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/foods/show/09148. Published April 2018.
- Kiwifruit and Health Benefits – Zespri Kiwifruit. Kiwifruit Symposium. http://www.kiwifruitsymposium.org/2016/04/12/health-benefits-of-zespri-kiwifruit/. Published June 27, 2016.
Very good approach.Diabetes causes so many complications like heart attack or with medicinal intake high pottasium then what kind of fruits r recommended
With my experience , I can say Jamun or Jambul helps in controlling blood sugar , however one should be careful that the Jamun juice should be taken after the meal. If its taken empty stomach , it can lead hypoglycemia.
USEFUL INFORMATION. THANKS FOR SHARING.
[BUT WHO WILL BUY & OFFER THESE FRUITS TO ME ? ;))))) ]
GOPU Mama
Slit and add 2 lady finger (vegetable) in a glass of water at night and drink the water in the morning. Helps regulate sugar in your body.
what is a “ladyfinger”? I have never heard of a vegetable by that name.
Another name of ladyfingers is Okra.
Okhra
That’s cool never knew they were called that. Thanks
Okra
okra… soak them in water overnight…. keep refrigerated. the next day drink the water.
Thanks very much, I am going to try it.
Nice article on fruits that have a great impact on diabetics health.
Another name of ladyfinger is okra bhendi bhindi gumbo bamia etc.
Its true am try to do.am proudly so happy nd thanks u.
very nice Information
i am diabetic and i need these fruits. thank you.
Useful information.Thanx for sharing…..
This article is very useful
I thank you for this wonderful information.I have tried to eat some of these fruits but seems am continously getting broken up.which other step now.
Thank you for the useful information
very useful information for anybody who is looking for good health
Very goodinformation
I need help desprately with my blood sugar it is very high
Do not eat any more sugary foods stay away from salt . Squeeze a Limon in a cup of mineral water and drink it .while you eat a piece of raw garlic I do this all the time it lowers your sugar and your blood pressure and your cholesterol. Eat a lot of greens, raw vegetables, stay away from white bread and flower eat more fibers eat fish and chicken grill your meats use pure olive oil
Useful information
thanks for the fruitful information i tried with Lady finger my sugar level reduced thanks again
thanks for sharing this useful information
Very helpful tips. Thank yoi
A very very useful information for Diabetic paitents….Hearty Thanks for helping mankind.
Thnk u . vry helpful to me.
GOOD SUGGESTIONS ALWAYS WORKS BECAUSE GOD FAVOURS GOOOD BY HIMSELF AND SUFFERS HIMSELF FOR SHOWING GOOD WAYS TO HIS DECIPILS. THANKS
Thought diabetes detest fruits, now am highly enlightened, am calling my mum immediately cos she is also. Great information. Bless u.
Thnx for the info. Regards
Thank you so much for sharing useful information.Previously I was scared of eating sweet fruits like grapes ,kiwi .
Nice recently suger is found in fasting it is 134
Very nice information
green smoothie:
bitter gourd
green apple
cucumber
kiwi
ginger
lime with skin
place all of this in a blender with bit of water , blitz it then drink it every day!
optional: mix table spoon of chia seeds 1 table spoon of flaxseed. very good as a meal
my blood sugar reading improved dramatically!
very healthy option even for non diabetics
Thank you
Cinamon powder is the best Aruvedic treatment for blood sugar,cholesterol & High BP.
Where do I get cinnamon power how much per day or how do you used it?
Thanks for the info. Very educative.
Graper fruit is one of the best
Very useful information , thanks
Thanks top 10 really very useful information
Very informative but the challenge is their availability.
I like this article and i have learnt alot
thank u for the tips
Thank you very much for your information
Bertha – I am on steroids right now for itching and since that time I have been very tired and sleepy. I checked my blood sugar this afternoon and it was 568. This information I just read is great information
Thank-you very much for sharing such a precious information because i m diabetic. I hope all these fruits help to decrease blood sugar level. Pradeep tejiyan, Delhi
Thank u very much for your information. .because my brother diabetic ..I hope all these fruits help to decrese blood suger level…
Good and useful information
Thank you very much for your useful information
Ladyfinger also known as Okra has interactions with Metformin (Glucophage). If you’re taking Metformin for diabetes ask your doctor before drinking Okra extract.
Thx for the tip about okra & metformin interaction!
What great education ,thanks
VERY Useful information to Control Diabetes
thanks great insight because the impression is that all fruits arent good for diabetics.
useful information about fruits exclusively required for diabetic patient
Thank-you very much for sharing such a precious information because i m diabetic. I hope all these fruits help to decrease blood sugar level. I am going to try it from now.
Comment:my mom is suffering from diabetes from last 7 years I m very much panic regarding there health..Thanks oll for giving the best suggestions
hope u give another information regarding diabetes
Comment: thnks top ten
As with everything else …everything in moderation. You can eat grapes but definitely not 1 cup. apples not a huge delious, bananas not a large. Let your diabetes food chart be your guide as to size and amount
Useful information