Most people think that fruits for diabetes are not a good combination as they contain sugar. However, fruits are also rich in antioxidants, fiber, and phytochemicals which can benefit your health. So if you have a sweet tooth, fruits can be just the thing to satisfy your craving while also giving you a boost of important nutrients.

Whole Fruit Is Better Than Juicing It

In fact, one large study looked at the link between the consumption of fruits and diabetes risk and found that certain whole fruits – grapes, blueberries, and apples – were associated with a significantly lower risk of type 2 diabetes. Three servings per week of these fruits were considered in the study. However, the study also found that fruit juice consumption was linked to an increased risk for type 2 diabetes. This might be because the process of juicing removes fiber from whole fruits.^[1]Muraki, Isao, Fumiaki Imamura, JoAnn E. Manson, Frank B. Hu, Walter C. Willett, Rob M. van Dam, and Qi Sun. “Fruit consumption and risk of type 2 diabetes: results from three prospective … Continue reading Meanwhile, another study found that not only was the consumption of fresh fruit linked to a lower risk for diabetes but that it also benefited people who were already diabetic.

People with diabetes who consumed fresh fruit more than 3 days a week had a 17% lower chance of dying from any cause and a 13 to 28% lower risk of developing complications related to diabetes such as stroke, coronary heart disease, kidney disease, neuropathy etc. when compared to those who had fruits less than one day per week.^[2]Du, Huaidong, Liming Li, Derrick Bennett, Yu Guo, Iain Turnbull, Ling Yang, Fiona Bragg et al. “Fresh fruit consumption in relation to incident diabetes and diabetic vascular complications: a … Continue reading

Why Portion Size Is Important?

Fruits should ideally be included as a part of a healthy balanced diet if you’re diabetic. However, fruits for diabetes are rich in carbohydrates, and they do need to be included in the carb count of your meal plan. Here are a few pointers to keep in mind when you add fruits to your diet:

• You should try to get around half your daily calories from carbohydrates if you’re diabetic – and carbs from fruits need to be included in this count. It’s also a good idea to eat approximately the same quantity of carbs at each meal, as this can help you maintain steady blood sugar levels throughout the day. ^[3][Carb Counting].Centers for Disease Control and Prevention.
• One serving of fruits should contain 15 grams of carbohydrates. The carbohydrate content of the fruit you’re having will determine the size of the serving.^[4][Diabetes diet: Should I avoid sweet fruits?].Mayo Clinic. So how many servings of fruits should you have in a day? According to experts, everybody should have 5 servings of fruits and vegetables in a day; this holds true for people with diabetes as well. You can break this up into 2 or 3 servings of fruits with veggies making up the rest of your 5 a day quota.^[5][Fruit and Vegetables].NHS.

What Fruits Should Diabetics Include In Their Diet?

Let’s take a look at a few fruits for diabetics to include in their diet:

1. Blueberries

One study found that supplementation with blueberry extract or powder for a period of 8 to 12 weeks improved glucose control in people with type 2 diabetes. Though the mechanism through which they work is not definite, studies have shown that compounds known as anthocyanins which are present in blueberries, can act against insulin resistance, making it one of the potent fruits for diabetics.^[6]Rocha, Daniela Mayumi Usuda Prado, Ana Paula Silva Caldas, Bárbara Pereira da Silva, Helen Hermana Miranda Hermsdorff, and Rita de Cássia Gonçalves Alfenas. “Effects of blueberry and … Continue reading ^[7]Belwal, Tarun, Seyed Fazel Nabavi, Seyed Mohammad Nabavi, and Solomon Habtemariam. “Dietary anthocyanins and insulin resistance: When food becomes a medicine.” Nutrients 9, no. 10 (2017): … Continue reading

1 cup of blueberries (148g) will give you 21g of carbohydrates.^[8][Blueberry Nutrition Facts and Health Benefits].Verywell Fit.

2. Jamun (Malabar or Java Plum)

Jamun or Indian blackberry has been traditionally used in ayurveda as one of its remedy fruits for diabetes. Studies indicate jamun can reduce blood sugar and improve insulin levels.^[9]Raza, Ahmad, Masood Sadiq Butt, and Hafiz Ansar Rasul Suleria. “Jamun (Syzygium cumini) seed and fruit extract attenuate hyperglycemia in diabetic rats.” Asian pacific journal of tropical … Continue reading

1 jamun will give you 1.4 g of carbs.^[10][Java-plum, (jambolan), raw, 1 fruit].University of Rochester Medical Center.

3. Apple

Turns out that old saying may be true – an apple a day is one of the best fruits for diabetics and may actually keep the doctor away! According to a large study, those who had 2 to 6 apples a week had a 27% lower risk of type 2 diabetes compared to those who didn’t consume apples while those who had an apple a day had a 28% lower risk. The researchers suggest that catechins or other polyphenolic compounds present in apples may account for this beneficial effect.^[11]Hyson, Dianne A. “A comprehensive review of apples and apple components and their relationship to human health.” Advances in nutrition 2, no. 5 (2011): 408-420.

1 large apple (242 g) will give you 34 grams of carbs.^[12][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

4. Peach

Peaches are a sweet juicy stone fruit. And these fuzzy fruits for diabetes may be beneficial if you’re trying to keep your blood sugar under control. Research has shown that peach extracts can improve insulin sensitivity and increase glucose uptake by cells.^[13]Fukai, Y., T. Matsuzawa, and K. Sekiya. “The study on the prophylactic effects of agricultural products on lifestyle related diseases, 1: Adipocyte functions and the insulin sensitivity of … Continue reading

1 medium peach (147 g) will give you 15g of carbs.^[14][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

5. Apricot

Research indicates that apricots can help lower blood sugar and the risk of diabetic complications in people with type 2 diabetes. One study observed that having 18 grams of dried apricots effectively reduced blood sugar. Beneficial compounds present in these super fruits for diabetes, such as anthocyanin, carotenoids, and procyanidin, are thought to be responsible for its hypoglycemic activity.^[15]Al Rawi, Bilal JM, Louwy MA Al Ani, and Ali K. Alywee. “Study of Dried Apricot Effect on Type 2 Diabetic Patients as a Hypoglycemic Material.” IRAQI JOURNALOF COMMUNITY MEDICINE 25, no. 1 … Continue reading

1 fresh apricot (35g) will give you around 3.9 grams of carbohydrates.^[16][Apricot Nutrition Facts and Health Benefits].Verywell Fit.

6. Pear

Juicy pears can be another ally in your fight against diabetes and one of the fruits for diabetics. Research indicates that consuming these fruits for diabetes is associated with a lower risk of type 2 diabetes. According to experts, anthocyanins present in pears could account for this effect.^[17]Wedick, Nicole M., An Pan, Aedín Cassidy, Eric B. Rimm, Laura Sampson, Bernard Rosner, Walter Willett, Frank B. Hu, Qi Sun, and Rob M. van Dam. “Dietary flavonoid intakes and risk of type 2 … Continue reading

1 medium pear (166 g) will give you 26 grams of carbohydrate.^[18][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

7. Kiwi

Kiwi fruits have a low glycemic index (a measure of how much a food can raise your blood sugar), making them one of the most ideal fruits for diabetics.^[19][Glycemic index diet: What’s behind the claims].Mayo Clinic. They provide a good dose of nutrients like vitamin C, vitamin K, potassium, vitamin E, and folate. They’re rich in fiber too. So this nutrient-dense fruit can make a good addition to the fruits for diabetes.^[20]Richardson, David P., Juliet Ansell, and Lynley N. Drummond. “The nutritional and health attributes of kiwifruit: a review.” European journal of nutrition 57, no. 8 (2018): 2659-2676. ^[21][Kiwi Nutrition Facts and Health Benefits].Verywell Fit.

2 medium kiwifruits (148 g) will give you 20g of carbs.^[22][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

8. Papaya

Experts suggest that including papayas in your diet can also be helpful if you have diabetes. Though they have not been proven to reduce blood sugar, several constituents of these fruits for diabetes, such as vitamin C, saponins, fiber, and flavonoids, have been found to lower blood sugar. They also contain antioxidants and can help tackle oxidative stress which plays a significant role in developing diabetic complications.^[23]Ismawanti, Zuhria, Joseph Benedictus Suparyatmo, and Budiyanti Wiboworini. “The Effects of Papaya Fruit as Anti Diabetes: A Review.” International Journal of Nutrition Sciences 4, no. 2 … Continue reading

1 cup of papaya slices (145 g) will give you 16 g of carbs.^[24][Papaya Nutrition Facts and Health Benefits].Verywell Fit.

9. Dates

One animal study looked at the effect of date extracts on rats with type 2 diabetes. It was found that treatment with date extracts resulted in significant improvement in hyperglycemia (high blood sugar) in comparison to the untreated group. They were also found to protect kidneys from diabetic nephropathy. Research also indicates that dates can improve liver functions in diabetic rats. Flavonoids and phenolic compounds present in dates, as well as its antioxidant properties, are thought to contribute to these beneficial effects making them one of the most easily accessible fruits for diabetics.^[25]El-Mousalamy, Amani MD, Abdel Aziz M. Hussein, Seham A. Mahmoud, Azza Abdelaziz, and Gehan Shaker. “Aqueous and methanolic extracts of palm date seeds and fruits (Phoenix dactylifera) protects … Continue reading ^[26]Hussein, Abdelaziz M., Amani MD El-Mousalamy, Sahar AM Hussein, and Seham A. Mahmoud. “Effects of palm dates (Phoenix dactylifera L.) extracts on hepatic dysfunctions in Type 2 diabetic rat … Continue reading

1 date (8g) will give you 6 grams of carbohydrates.^[27][Date Nutrition Facts and Health Benefits].Verywell Fit.

10. Mango

Delicious mangoes can also be one of the yummiest fruits for diabetics. One study looked at the effect of having 10 g of ground freeze-dried mango pulp per day for 12 weeks on obese individuals. And they found that it significantly lowered fasting blood glucose. A bioactive compound called mangiferin is thought to be primarily responsible for its blood sugar lowering properties.^[28]Evans, Shirley F., Maureen Meister, Maryam Mahmood, Heba Eldoumi, Sandra Peterson, Penelope Perkins-Veazie, Stephen L. Clarke, Mark Payton, Brenda J. Smith, and Edralin A. Lucas. “Mango … Continue reading

1 cup of mango pieces (165g) will give you 25g of carbohydrates.^[29][ Mango Nutrition Facts and Health Benefits].Verywell Fit.

11. Watermelon

One study looked at the effect of administering watermelon juice on diabetic rats and found that it significantly reduced the fasting blood glucose levels. Watermelon has been found to inhibit α-glucosidase and α-amylase. These are enzymes involved in the breakdown of carbohydrates. Carbohydrates are normally broken down into simple sugars and released into the bloodstream by your body. By inhibiting the breakdown of carbohydrates, you can reduce the amount of sugar released into the bloodstream. These properties make watermelon one of the juiciest fruits for diabetics. In fact, α-glucosidase inhibitors are used as oral antidiabetic medicines for people with type 2 diabetes.^[30]Ajiboye, Basiru Olaitan, Moturayo Tawakalt Shonibare, and Babatunji Emmanuel Oyinloye. “Antidiabetic activity of watermelon (Citrullus lanatus) juice in alloxan-induced diabetic rats.” … Continue reading ^[31]Nair, Sindhu S., Vaibhavi Kavrekar, and Anshu Mishra. “In vitro studies on alpha amylase and alpha glucosidase inhibitory activities of selected plant extracts.” European Journal of … Continue reading

2 cups of diced watermelon (280 g) will give you 21 g of carbs.^[32][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

12. Grapes

Grapes contain many beneficial compounds such as resveratrol, quercetin, catechins, and anthocyanins which have anti-diabetic effects. Experts suggest that they, particularly the darkly colored varieties, may help regulate insulin and glucose metabolism. They can also help tackle oxidative stress. Add grapes to your list of fruits for diabetes^[33]Zunino, Susan J. “Type 2 diabetes and glycemic response to grapes or grape products.” The Journal of nutrition 139, no. 9 (2009): 1794S-1800S.

3/4 of a cup of grapes (126 g) will give you 23 grams of carbs.^[34][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

13. Oranges

One study found that both oranges as well as orange juice were effective at significantly reducing HOMA-IR in people without diabetes. HOMA-IR is an index that measures insulin resistance.^[35]Papandreou, Dimitrios, Emmanouella Magriplis, Myriam Abboud, Zainab Taha, Eleftheria Karavolia, Christos Karavolias, and Antonis Zampelas. “Consumption of Raw Orange, 100% Fresh Orange Juice, … Continue reading Insulin resistance can eventually lead to type 2 diabetes and also increase your risk of cardiovascular disease and conditions like stroke. Antioxidants and phytochemicals present in oranges may be partly responsible for their beneficial effects, making them one of the best fruits for diabetes. Having oranges instead of orange juice means that you also get the benefits of fiber.

1 medium orange (154 g) will give you 19 g of carbs.^[36][Raw Fruits Poster (Text Version / Accessible Version)].FDA.

14. Pomegranate

Pomegranates are another fruit with proven anti-diabetic effects. Research indicates that it can reduce insulin resistance and fasting serum glucose levels. Organic acids present in pomegranates such as ellagic, gallic, oleanolic, ursolic, and uallic acids are thought to contribute to these beneficial effects.^[37]Banihani, S. A., S. M. Makahleh, Z. El-Akawi, R. A. Al-Fashtaki, O. F. Khabour, M. Y. Gharibeh, N. A. Saadah, F. H. Al-Hashimi, and N. J. Al-Khasieb. “Fresh pomegranate juice ameliorates … Continue reading Ayurveda also advocates pomegranate as one of the potent fruits for diabetics.^[38]Pk, Prajapati. “Diet and lifestyle guidelines for diabetes: Evidence based ayurvedic perspective.” Romanian Journal of Diabetes Nutrition and Metabolic Diseases 21, no. 4 (2014): 335-346.

100 grams of pomegranates will give you 18.7 g of carbs.^[39][Pomegranates, raw].USDA.

How to consume

• Eat it whole, avoid juices: Whole fruits are your best option when it comes to including fruits in your diet. Research shows that while the consumption of whole fruits is linked to a lower risk for diabetes having fruit juices can actually increase your risk.^[40]Muraki, Isao, Fumiaki Imamura, JoAnn E. Manson, Frank B. Hu, Walter C. Willett, Rob M. van Dam, and Qi Sun. “Fruit consumption and risk of type 2 diabetes: results from three prospective … Continue reading

Precautions

• Fruits are typically safe in amounts that are normally consumed as food. However, if you have any food allergies or intolerances, consider them while including them in your diet.

What Are The Fruits For Diabetics To Avoid?

If taken in moderation, most fruits for diabetes are good for consumption. But, there are certain fruits for diabetics to avoid like litchi, cherries, figs, raisins, and pineapple.