Fruit makes a healthy option both as a snack and as part of a balanced meal. It contains many important nutrients, such as fiber. However, some fruits have a high sugar content, which can cause blood sugar to spike.
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The National Institute of Diabetes and Digestive and Kidney Diseases recommend that people with diabetes include fruits as part of a balanced diet.
Eating fruits and vegetables may put a person at lower risk of developing heart disease and cancer. Fruit is also an important source of vitamins, minerals, and fiber.
However, fruit can also be high in sugar. People with diabetes must keep a watchful eye on their sugar intake to avoid blood sugar spikes.
That said, there is a difference between the type of sugar in fruit and the type of sugar in other foods, such as chocolate and baked goods.
This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes.
In general, a person should not have to exclude fruit from their diet. In fact, one 2017 study suggests that eating fruit can actually help prevent diabetes.
However, it may be worth people who already have diabetes limiting their intake of the following fruits.
Fruits high in sugar
The glycemic index (GI) shows how much a certain food can raise a person’s blood sugar after they have eaten it.
If a food has a GI score of between 70 and 100, it is high in sugar. Some fruits with a score in this range include:
- watermelons
- overly ripe bananas
These fruits are still safe for a person with diabetes to eat. However, they should do so in moderation. Consuming larger portions of fruits that have lower GI scores may be more suitable for a person with diabetes.
Most other fruits have a low-to-medium GI score. Learn more about low and medium GI foods here.
The sugar myth
Many people believe that since fruit is often high in sugar, people with diabetes should avoid it.
However, the sugars in fresh fruit are not “free” sugars. Free sugars are added sugars and those present in honey, syrups, nectars, and unsweetened fruit and vegetable juices. The sugar in fresh fruit is fructose, which does not have much of an effect on a person’s blood sugar or insulin levels, according to one 2017 article.
Foods such as chocolate, baked goods, and some sodas have high levels of free sugars, which do cause spikes in blood sugar.
Fruits high in carbohydrates
According to Diabetes UK, the amount of carbs a person eats has the most impact on their blood sugar levels.
If a person is following a low carb diet, they should identify which carbs they are eating that are low in nutrients or unhealthy in other ways and cut those out first. Fresh fruit carries many health benefits, so it may not be first on the list.
This table outlines the carb content in several fruits compared with other high carb foods:
The Centers for Disease Control and Prevention (CDC) state that drinking fruit juice during a meal or on its own quickly raises a person’s blood sugar levels.
However, the combination of fiber and simple sugars in fruit slows the absorption of sugar into the blood when a person eats whole fruits.
A 2013 research paper looked at how fruit consumption affects the likelihood that a person will develop type 2 diabetes.
The results showed that people who consumed more whole fruit were less likely to develop the condition. People who drank larger amounts of fruit juice were more likely to develop the condition.
A 2017 study had similar results. The researchers found that fresh fruit consumption reduced a person’s risk of developing type 2 diabetes. They also found that people with diabetes who ate fresh fruit regularly had a lower risk of developing cardiovascular conditions or dying.
Learn more about carb counting with diabetes here.
A person can also include dried fruit in their diet, as long as it was not dried with added sugar.
In a 2017 study, researchers found a positive correlation between eating nuts and dried fruit and the prevention of type 2 diabetes.
The American Diabetes Association (ADA) confirm that dried fruit can be a good option for people with diabetes, but they should be mindful of the fact that portion sizes can be small.
The ADA suggest that people watch out for certain phrases on product labels. For example, they should opt for products with labels that say:
- packed in its own juices
- unsweetened
- no added sugar
One way of replacing processed fruit in the diet is to freeze fresh fruits, such as banana slices. According to Diabetes UK, a person can mash this frozen fruit after a couple of hours to make healthy ice cream.
A person with diabetes should aim to eat at least 5 servings of fruits and vegetables every day.
According to Diabetes UK, the following amounts of fruit constitute one portion:
In various diets
The ADA also recommend including fresh, frozen, or canned fruit no matter what diet a person follows.
They recommend the following amounts of fruit based on three different diet types:
- The plate method: This diet involves one small whole fruit or half a cup of fruit salad, among the other foods it allows.
- Carb counting: One small whole fruit or half a cup of canned or frozen fruit has about 15 g of carbs. A person can substitute the fruit for another serving of carbs during a meal or day.
- GI: Most fruits have a low GI score due to their high fiber content, so they can feature in the diet of someone who follows the glycemic guide.
The ADA list several common fruits that people with diabetes may have in their diet. These include:
- apples
- apricots
- avocados
- bananas
- blackberries
- blueberries
- cantaloupes
- cherries
- grapefruits
- grapes
- honeydew melons
- kiwis
- mangos
- nectarines
- oranges
- papayas
- peaches
- pears
- pineapples
- plums
- raspberries
- strawberries
- tangerines
Fruit consumption is an important part of a person’s diet. Though fruits have a large amount of sugar, fresh fruit does not contain free sugars, which are what can affect a person’s blood sugar.
Fruits also have a high amount of fiber, which slows the absorption of sugar into the bloodstream.
Several studies have shown that consuming whole fruits can help lower the risk of developing diabetes.
Therefore, a person should look to cut other carbs from their diet and leave fruit as part of their normal dietary routine.
Read this article in Spanish.
Eating fruit can be a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.
The American Diabetes Association reports that any fruit is fine for a person with diabetes, so long as that person is not allergic to that type of fruit.
In fact, studies such as one from 2017 have found that a higher fruit intake is significantly associated with a lower risk of type 2 diabetes.
However, not all fruits are equally healthy. Fresh or frozen fruits, or fruits packed in their own juice, are better than processed fruits straight from a can or jar, such as applesauce and canned fruit. This is because fruits in cans, jars, or plastic cups may contain added sugar. And added sugar can cause a person’s blood sugar to spike.
This article recommends which fruits to eat and avoid for a person with diabetes. It also explores the relationship between fruit and blood sugar.
A person with diabetes should not avoid fruit in general, since it is an important part of a balanced diet. Some research shows, for example, that eating fruit may actually help prevent diabetes.
However, a person with diabetes can make smart choices about which fruits they eat.
High sugar fruits
Although fruits that score highly on the GI are safe for people with diabetes, a person should monitor their intake. Most fruits do not score highly, but those that do include:
- very ripe bananas
- dried dates
- watermelons
- pineapples
High carb fruits
Some people with diabetes follow a low carb diet to reduce the impact of carbohydrates on their blood sugar levels.
It is worth noting that high carb fruits still may have fewer carbohydrates than other, less nutrient-dense snacks. For example, one large banana contains about 30 grams (g) of carbohydrates, while a chocolate muffin contains around 55 g.
A person should, therefore, focus on limiting their intake of other high-carb foods before cutting out fruits.
Learn more about fruits that a person with diabetes should avoid.
Most guidelines recommend that adults and children eat 5 servings of fruits and vegetables each day. This is still true for people with diabetes.
Other guidelines recommend making sure that half of the plate at each meal contains fruits, vegetables, or both.
For a person with diabetes, half of each meal should be nonstarchy vegetables, rather than fruit. The remaining half should be sources of protein and high fiber starches, such as beans or whole grains. Many experts also recommend including healthy fat at each meal to encourage a feeling of fullness and enhance absorption of antioxidants and vitamins.
One serving is a medium-sized fruit, or a serving the size of a baseball. The serving size of smaller fruits, such as berries, is 1 cup.
For processed fruits, such as applesauce and fruit juice, the serving size is half a cup. And for dried fruits such as raisins and cherries, it is 2 tablespoons.
As with vegetables, focusing on variety can be a great way to absorb the right nutrients and enjoy a range of flavors.
Eating enough fiber plays an important role in managing diabetes.
A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially when a person eats the skin or pulp. The high fiber and water contents of many fruits makes them filling.
Diets that contain enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has links to type 2 diabetes.
Because fruits are high in fiber and nutrients, they are a good choice when a person is planning meals. But consider limiting the amount of processed fruits on the menu, such as applesauce and fruit juices, because these have had their fiber removed.
Other health benefits of fruit
People with diabetes should have a balanced diet that provides enough energy and helps them maintain a healthy weight. Some fruits, such as watermelon, are high in sugar but can be part of a healthy diet in moderate amounts.
Opting for fruit can also prevent a person with a sweet tooth from reaching for candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients that other foods do not.
Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits, such as oranges and grapefruits, are rich in vitamins A and C, which are powerful antioxidants.
To reach the recommended 5 servings of fruits and vegetables per day, aim to have fruits and vegetables throughout the day.
Here are a few ideas to help with menu planning:
Citrus fruits
Citrus fruits are versatile and easy to add to meals. Add lemon and lime to seafood, sauces, or glasses of iced tea. People can make their own fruit water by adding citrus slices to a pitcher of water and letting it sit overnight.
Berries
Berries are tasty raw. A person might also make a compote to spoon into oatmeal or meat dishes.
Put whole, fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook this on medium or low heat until the berries have broken down into a thick sauce. One serving is half a cup.
Apples
Apples are a popular fruit. They are delicious raw for a snack or dessert. When cooked, apples have a deeper flavor, making them a favorite in desserts spiced with cinnamon or ginger.
A person could try marinating apples in a small amount of honey and spices, then grilling them. To finish, roll the apples in crushed walnuts or pecans. While this dessert contains some honey, it is a healthier alternative to many apple-based baked goods.
Avocados
Avocados are high in fat, but they contain monounsaturated fat, the type that is beneficial for the body.
A person can slice them or mash them and mix in herbs and vegetables to make a dip, such as guacamole. A person might also add lime or lemon for a citrus boost.
Some fruits, including very ripe bananas, have high GI scores, and a person with diabetes should avoid these or consume them in moderation. It is also a good idea to limit the intake of processed, canned, or dried fruits with added sugar.
However, fruit remains a crucial part of a healthy diet, and it contributes key nutrients. A person should cut down on other types of sugary foods before reducing the amount of fruit that they eat.
Read the article in Spanish.