10 Best Fruits For Diabetics, According To A Registered Dietitian

1

Pears

Getty Images

Fruits with edible skins and peels, like pears, are great sources of fiber. Fiber can help with blood sugar management and regulation and can leave you feeling satisfied, Kaidanian points out.

Per serving: 102 calories, 0.2 g fat (0 g saturated), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 0.6 g protein

Advertisement – Continue Reading Below

2

Apples

Getty Images

There are many types of apples that have various benefits. Some might offer more hydration; others might have a better texture.

In general, though, there are no apples that are better or worse for a diabetic. “Apples that you would find in the supermarket or are widely available are fine. Just try to choose smaller ones,” Kaidanian says.

Per serving: 95 calories, 0.3 g fat (0.1 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4.4 g fiber, 0.5 g protein

Advertisement – Continue Reading Below

3

Peaches

ULTRA. F//Getty Images

Like pears and apples, peaches have an edible skin that provides fiber. Another benefit is that they’re convenient (not to mention delicious).

“They’re very grab and go. You don’t have to cut them and peel them,” Kaidanian says about apples, pears, and peaches. “You just wash it and then take it with you, and you can bite right into it. So that makes it very user-friendly, and that’s important.”

Per serving: 68 calories, 0.4 g fat (0 g saturated), 17 g carbs, 15 g sugar, 0 mg sodium, 2.6 g fiber, 1.6 g protein

Advertisement – Continue Reading Below

4

Apricots

Getty Images

Apricots are extremely high in antioxidants that neutralize free radicals, or harmful compounds that damage your cells, in turn lowering your oxidative stress. Oxidative stress has been linked to several chronic conditions, including heart disease and diabetes.

Similar to apples, pears, and peaches, Kaidanian says apricots also have a skin that provides fiber and can help manage blood sugar levels.

Per serving: 79 calories, 0.6 g fat (0 g saturated), 18 g carbs, 15 g sugar, 2 mg sodium, 3.3 g fiber, 2.3 g protein

Advertisement – Continue Reading Below

5

Berries

RomarioIen//Getty Images

Here’s a good rule of thumb: The more colorful the fruits are, the better they are for you. And that isn’t just for diabetics; it’s a good guideline for everyone.

Because berries tend to be smaller and are eaten intact, they’re great for people with diabetes. “They’re also good because it’s easy to practice portion control, and because they’re low on the glycemic index,” Kaidanian says. “One carb serving of berries typically has more volume than other fruits. For instance, one carb serving of a banana is half a medium banana. [But] most berries allot for a cup or a cup and a half depending on the type of berry to allow more volume in your portion, while still staying within range of your carbohydrate allowance.”

Per serving: 85 calories, 0.5 g fat (0 g saturated), 21 g carbs, 15 g sugar, 1 mg sodium, 3. 6 g fiber, 1.1 g protein

Advertisement – Continue Reading Below

6

Cherries

Getty Images

Cherries have potent antioxidant levels that can be used to fight inflammation, Kaidanian says. Similar to berries, cherries are low on the glycemic index, which means you can incorporate more of them into your diet. It goes back to that convenience factor, as well. Cherries are eaten intact with all of their nutritious fiber.

Per serving: 77 calories, 0.5 g fat (0.1 g saturated), 19 g carbs, 13 g sugar, 5 mg sodium, 2.5 g fiber, 1.6 g protein

Advertisement – Continue Reading Below

7

Oranges

,

Citrus fruits are known for their vitamin C, which boosts immunity and helps heal wounds. The pulp provides extra fiber, and the segments (the slices) help with portion control.

Oranges also provide a lot of hydration, which is a benefit to eating all types of fruit. “They give you edible hydration to help you meet your daily fluid requirements beyond just water to not only satisfy your thirst, but also provide electrolytes,” Kaidanian says. Electrolytes can help regulate blood pressure and aid in muscle function.

Per serving: 45 calories, 0.1 g fat (0 g saturated), 11 g carbs, 9 g sugar, 0 mg sodium, 2.3 g fiber, 0.9 g protein

Advertisement – Continue Reading Below

8

Grapefruit

Getty Images//Getty Images

Like oranges, grapefruits are also a good source of hydration and vitamin C. What’s tricky about the grapefruit though, Kaidanian says, is maintaining good portion control.

Unlike with the orange, it’s going to be more difficult to find ones on the smaller end. In this case, half of a medium-sized grapefruit is sufficient, she says.

Per serving: 52 calories, 0.2 g fat (0 g saturated), 13 g carbs, 8 g sugar, 0 mg sodium, 2 g fiber, 0.9 g protein

Advertisement – Continue Reading Below

9

Kiwi

Photo by Cathy Scola//Getty Images

Kiwis offer some of the same nutritional benefits as berries, and the same convenience as an apple or peach. Like berries, kiwis have seeds that remain intact, providing that necessary fiber for blood sugar regulation.

If you’ve gone through life peeling your kiwis, you don’t have to do that. “The kiwi also has a thin skin. Most people in our society, in our Western culture, do peel it. But if you [wash] it, it’s edible,” Kaidanian says.

Per serving: 42 calories, 0.4 g fat (0 g saturated), 10 g carbs, 6 g sugar, 2 mg sodium, 2.1 g fiber, 0.8 g protein

Advertisement – Continue Reading Below

10

Grapes

Getty Images

Grapes are beneficial because they provide you with a robust nutritional profile, Kaidanian says. They’re high in copper, which helps with energy production, and they also have a good amount of vitamin K. That promotes blood clotting (aka helps heal wounds) and aids in maintaining healthy bones.

Grapes come with skin and seeds, as well. By now, you should know what that I’m going to say—yup, they come with intact fiber.

Per serving: 62 calories, 0.3 g fat (0.1 g saturated), 16 g carbs, 15 g sugar, 2 mg sodium, 0.8 g fiber, 0.6 g protein

Can I eat fruit, ones to avoid, and how much?

Eating fruit can be a good way to satisfy hunger and meet daily nutritional needs, but most fruits contain sugar. People with diabetes can eat fruit, but they need to be mindful of how they eat it.

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, there are some things to consider when choosing the best fruit options. Fresh fruit and frozen fruit without added sugar as well as canned fruit can all be good options. It is important to read the nutrition label and choose those options with the least added sugar. Fruit contains carbohydrate so it should be counted in your meal plan.

This article recommends which fruits to eat and which ones you may need to limit with diabetes. It also explores the relationship between fruit and blood sugar

Fruits and the glycemic index

For a person with diabetes, one way to determine carbohydrate levels in foods is to check their values on the glycemic index (GI).

The GI (glycemic index) is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food may raise blood sugar levels. In general, the body absorbs high GI foods faster than medium or low GI foods.

The ADA reports that fruit is a good choice for people tracking GI scores in their diet. Most fruits actually have a low GI score because they contain fructose and plenty of fiber. A few have medium GI values, such as pineapple, melon, and certain dried fruits.

Based on research, it is not clear whether GI is a useful tool to guide food choices for people with diabetes. A 2019 ADA report suggests studies on GI and diabetes have shown mixed outcomes. Some researchers argue that GI scores show no relationship with diabetes risk or managing the condition.

Also, eating different foods together changes the meaning of GI scores. For example, pairing an apple with cheese or peanut butter — both good sources of fat and protein — lowers the GI of the apple.

Whether or not a person considers GI when planning meals, fruit is considered a good choice for those with diabetes.

Low GI foods may be less likely to cause blood sugar to rise quickly after eating. Most fruits have a low GI score.

Was this helpful?

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.

People with diabetes can eat any fruit they choose, as long as it fits within the carbohydrate “budget” in their daily food plan and they do not have an allergy to the fruit.

Fruits are nutrient-rich

Fruits contain vitamins, minerals, and fiber, as well as carbs. This makes fruits an excellent substitute for processed snacks such as cookies, chips, and muffins that offer little nutritional value.

Some people count carbs as part of a diabetes eating plan. While a medium apple contains around 20 grams (g) of carbohydrates, a chocolate muffin contains much more, around 55 g. A 500 milliliter (17 ounce) bottle of soda also contains about 54 g of carbs.

In addition to carbs, an apple also contains about 11-14% of an adult’s daily fiber needs and 10% of a person’s daily vitamin C needs. These qualities make an apple a great choice for a quick snack when compared with other, less nutrient-dense foods.

A person should, therefore, focus on limiting their intake of processed snacks rather than cutting out fruits.

Choosing a variety of different fruits can be a great way to absorb the right nutrients and enjoy a range of flavors.

Portions matter

Some fruit products have a small recommended serving size. This means it can be easy to consume more than the recommended amount.

Foods to watch include 100% fruit juice and dried fruits. For people counting carbohydrates, about one-third to one-half cup (80-120 ml) of 100% fruit juice typically contains about 15 g of carbs. This portion is much smaller than the average drinking glass.

Dried fruits are often rich in fiber, but also come with a small portion size. About 2 tablespoons of raisins or dried cherries contains 15 g of carbs.

To get the same amount of carbs, you could also eat a small whole fruit or about one-half cup of canned or frozen fruit.

Learn more about including fruit in your diabetes eating plan.

The amount of fruit a person should eat depends on factors including body size and activity level. In general, the USDA suggests that female adults need 1.5-2 cups of fruit daily, while male adults need 2-2.5 cups.

Those with diabetes should ask their doctor or dietitian if these amounts are appropriate for their individual eating plan.

The ADA‘s diabetes plate method is one tool that shows a basic diabetes eating plan.

Using the plate method, half of each meal should be nonstarchy vegetables. One-quarter of the meal should be a source of protein, and the remaining quarter should be carbohydrate foods, such as grains or fruit. Including healthy fat at each meal can encourage a feeling of fullness and enhance absorption of antioxidants and vitamins.

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 100% fruit juice on the menu, because it is low in fiber. The recommended serving size for 100% fruit juice is small, about one-third to one-half cup (80-120 ml).

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.

When it comes to fruits and vegetables, most people in the United States consume far less than the USDA-recommended amounts. Aim to increase the number of fruit and vegetable servings you eat daily.

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.

Pairing sliced apples with peanut butter or a piece of cheese can make a simple fruit feel like a treat. The added protein and fat make for a healthy, filling snack.

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.

Fruit is a crucial part of a healthy diet, and it contributes key nutrients. Replacing sugary or processed snacks with fruit is a great way to increase fiber, vitamins, and minerals in the diet.

A person should aim to eat fruit every day, and choose a variety of different fruits.

If a person with diabetes has questions about their eating plan, they should talk with a doctor or dietitian.

Read the article in Spanish.

Fruits for Type 2 Diabetes

To effectively fight diabetes, you need to eat right. We often explain what diabetics can eat and what to avoid. The diet of people with diabetes and healthy people who want to live a healthy lifestyle and control their shape is almost the same. But there are still a few differences.

What can not be eaten with diabetes?

The main difference is the restriction of the amount of simple carbohydrates. Simple carbohydrates are different types of sugar. Their use causes a sharp increase in blood glucose levels.

Foods high in simple carbohydrates: sweets, white bread, juices, sugary drinks, pastries and fruits. So are fruits bad for diabetics? What fruits can be with diabetes? Let’s figure it out.

Fruits are an important source of vitamins, trace elements, antioxidants and dietary fiber. Therefore, they cannot be completely abandoned. But you should use them, adhering to some rules.

You can read more about the benefits of fruits in our article.

Watch the amount

Fruits with high sugar can be dangerous. It is advisable to limit their use to a portion of 150 g per day. This amount will not greatly affect blood glucose levels.

Better before lunch

Simple carbohydrates are best consumed in the morning. Fruit should be a snack on its own. Then the probability of exceeding the norm of carbohydrates drops significantly.

Cooking

Uncooked fruit is the best choice. But sometimes raw fruits can have a bad effect on the functioning of the gastrointestinal tract. Therefore, if a gastroenterologist recommends baking apples, listen to his advice.

Not every fruit is equally useful

If you ask a doctor the question “What fruits are not suitable for diabetes?”, most likely he will answer that there are none. But some fruits for type 2 diabetes should be limited. These fruits contain too much sugar, even in 150 g. These are banana, grapes, persimmons, figs and dates. They are allowed to be consumed only in very limited quantities, constantly monitoring the level of glucose. It is desirable that these fruits be part of a fruit salad and make up no more than 10% of the dish. If there is no way to control sugar, it is better to exclude them from the diet. What fruits can diabetics eat? Almost everything, including apples, pears, plums, berries and many more.

Choose right

Give preference to seasonal fruits and berries – they contain the most vitamins. Eat a variety of foods, so your body gets more useful. The more different colors you have on your plate, the more micronutrients you need.

Juices contain almost no dietary fiber. At the same time, it is the fibers that improve digestion and slow down the absorption of sugar from food. Therefore, a whole fruit is always better. And if you still want to drink something fruity, make yourself a smoothie on the water.

Dried fruits are not the best choice

Fruits in this form are the most high-calorie and sweetest. In addition, in the manufacture of dried fruits, sugar syrup is often added. Therefore, dried fruits for diabetes are a bad option.

If you remember these rules, you can avoid a significant increase in blood sugar and get all the useful substances.

Remember that fruits in diabetes must be included in the diet.

Enjoy them, but be careful.

What fruits and vegetables can be eaten with diabetes

One of the main questions in nutrition in diabetes is whether vegetables and fruits can be consumed, and if so, which ones. The good news is that it’s not just possible, it’s even necessary. Unlike type 1 diabetes, where insulin is only supplied by medication, in type 2 diabetes, blood sugar levels are controlled through diet and exercise.

The amount of fruits and vegetables recommended by nutritionists per day does not change for people who have this condition. The daily norm, according to the WHO recommendation, is 400 g of vegetables and 200-300 g of fruit. From them we get a huge amount of nutrients, including vitamins, minerals, antioxidants, fiber, vegetable proteins and fats, amino acids and much more. These nutrients help maintain the health of all vital body systems, provide energy, help maintain weight, and regulate sugar levels. One of the most important among them is fiber. Firstly, it generally has a positive effect on the functioning of the gastrointestinal tract: it improves digestion, serves as food for beneficial bacteria, saturates well and allows you not to feel hungry for a long time. And secondly, fiber slows down the absorption of carbohydrates, which means that the process of glucose entering the bloodstream also becomes smoother, which prevents sudden spikes in sugar.

However, not all fruits with diabetes can be consumed in the diet on an ongoing basis. When compiling a menu, it is necessary to take into account both the glycemic index and the glycemic load of products, as well as their compatibility. The first indicator (GI) measures the rate at which carbohydrates increase sugar, the second (GL) measures the amount of carbohydrates in one serving. Almost everything, although there are nevertheless exceptions, vegetables for diabetes are allowed because they have a glycemic index below 55. Like any diet, the diet should be varied and balanced, it is better if it is determined by a specialist, but the main recommendations – including vegetables and fruits for diabetes – you can see on the website of Rospotrebnadzor .

What fruits can be eaten with diabetes?

In principle, there is an opinion among nutritionists that the best fruits are vegetables. The safest way to eat fruit with diabetes is to include it as part of a meal, such as in a salad or side dish, rather than eating it on its own, especially if you are not sure about the glycemic index. In general, fruits are best consumed after the main meal, so that the rise in blood sugar is the most smooth and minimal.

It is also necessary to remember that a variety of the same fruit may have a different glycemic index, just like the same fruit, but grown in different regions may differ in this indicator. Therefore, if you eat even a familiar fruit of a new variety or brought from a new place, it is better to eat a little and check how the sugar level has changed.

Is it possible to eat dried fruits with diabetes?

Dried fruits, like fruits, contain many useful substances in their composition. Although, unlike fruits, they often have a higher glycemic index – which should be taken into account when organizing the menu. Meanwhile, dried fruits can, if consumed in small quantities, be an excellent substitute for sugar or desserts in diabetes.

It is important to choose dried fruits that have been dried naturally and not coated in sugar or syrup before being dried.

What vegetables can be eaten with diabetes?

Basically, all vegetables belong to products with either a low or medium glycemic index, so there are much fewer restrictions on their use. However, in the case of vegetables, it is worth checking the change in the indicator depending on the way the vegetables are cooked.

To make, as nutritionists advise, food more varied, use vegetable mixtures in cooking. For example, the Summer Duet vegetable mix contains broccoli and cauliflower – you can cook a biscuit with it, which can even replace bread, or cream soup.

A mixture of “Breakfast” with tomatoes will allow you to include vegetables in your morning meal. Try starting your day with tomato and mozzarella toast or a boiled egg sandwich.

Which fruits and vegetables should be avoided?

These are foods with a high glycemic index – from 70 and above, they include, for example, turnips and boiled corn, pumpkin, zucchini, potatoes, grapes, dates. Jerusalem artichoke syrup and fructose are also not recommended, and it is better to refuse fruit juices in principle, as they cause a sharp jump in sugar levels. It is also natural that any fruit, if sugar or syrup is added to them, immediately becomes categorically contraindicated in diabetes.

Watermelon and melon can be eaten as part of salads or after the main meal, but by themselves they also increase the amount of glucose, especially if they are eaten as a snack.