Fruits for people with diabetes
Medically reviewed by Natalie Butler, R.D., L.D. — Written by Caroline Leopold — Updated on December 2, 2020
Eating fruit is 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.
Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.
Is fruit dangerous for people with diabetes? This article will suggest fruits to eat and avoid if you have diabetes, as well as examining the relationship between fruit and blood sugar.
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List of fruits for diabetes
Share on PinterestPeople with diabetes can eat fruit.
Below is a list of fruits divided by GI index, as reportedTrusted Source by the U.S. Department of Agriculture (USDA).
Low GI and GL fruits
Some fruits have a GI of under 55 and a GL under 10, including.
apples
avocados
berries
cherries
grapefruit
grapes
kiwi fruit
nectarines
orange
peaches
pears
plums
strawberries
Medium-GI fruits (GI of 56 to 69)
A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listed below still have GL levels under 10.
honeydew melon
figs
pineapples
High-GI fruits
Fruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While these are safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.
dates (high GL)
watermelon (low GL)
Fruit and diabetes
The American Diabetes Association (ADA) advises that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.
A meta-analysisTrusted Source published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.
The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit. Processed fruits also include dried fruit and fruit juices.
People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.
The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.
Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.