Diabetes and Fruit

Because fruits have carbohydrates, they will raise your blood sugar. If you have type 2 diabetes, you know how important it is to pay attention to your carbohydrate consumption. When you eat, the carbohydrates in your fruit are broken down into individual sugar molecules that end up in your bloodstream, directly impacting your blood sugar levels.

Diabetes patients’ meal plans can still include fruit. Because they are packed with vitamins, minerals, fiber, and powerful plant compounds. Thanks to plant compounds called phytochemicals, eating fruit may lower your risk of heart disease, cancer, and stroke and improve your overall health. That’s important because diabetes is linked to a higher risk of heart disease and other problems.

Which form of fruit should we choose?

According to the American Diabetes Association (ADA), the best choice is fresh fruit. The ADA also recommends frozen or canned fruit that does not have added sugar. You should check the food labels for added sugar, and be aware that sugar has many different names on the labels.

• If choosing canned fruit, look for words like “packed in its own juice,” “unsweetened” or “no added sugar.”

• Dried fruit and 100% fruit juice are also nutritious choices, but the portion sizes are small, so they may not be as filling as other choices.

Additionally, freeze-dried fruits are also recommended by food experts. Freeze drying removes the moisture from foods, decreasing their volume and weight while preserving their nutritional value. Sublimation is used to remove water from a low energy system during freeze-drying. Because no additional energy is added, there will be no additional reactions altering the nutritional content of the fruit.

The American Institute for Cancer Research supports using freeze-dried fruits as a method of ensuring that you get anti-oxidants and phytochemicals. Keep in mind that freeze-dried fruit is concentrated, so it will have more calories than a handful of fresh fruit.

Diabetes and fruit juice?

The ADA recommends only drinking juice in small portions. It is also recommended by the ADA to check the label to be able to be sure that the juice you will consume is 100% fruit juice with no added sugar.

Eating whole fruit with dietary fiber is recommended over juice in general. Fibre is made up of indigestible plant parts or compounds, primarily carbohydrates. They pass relatively unchanged through our stomachs and intestines. The main role of fibre is to keep the digestive system healthy.

The fiber in fruit delays digestion. This delay will not only help you feel full, but it will also not spike your blood sugar levels as quickly as if you had consumed the fruit in juice form.

The fruits that are good for diabetics

If you have Type 2 diabetes, you may be wondering whether you can eat fruit. The answer to this question is, thankfully, “yes”.

The recommended fresh fruits are:

• Apples

• Apricots

• Avocado

• Banana

• Blackberries

• Blueberries

• Cantaloupe

• Cherries

• Grapefruit

• Grapes

• Honeydew melon

• Kiwi

• Mango

• Nectarine

• Orange

• Papaya

• Peaches

• Pears

• Pineapple

• Plums

• Raspberries

• Strawberries

• Tangerines

• Watermelon

The recommended dried fruits are:

The American Diabetes Association (ADA) confirms 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.

• Cherries

• Cranberries

• Dates

• Figs

• Prunes

• Raisins


Although fruits have a large amount of sugar, fresh fruit does not contain free sugar, which is what can affect a person’s blood sugar. Fruits are high in fiber content that helps prevent spikes in blood sugar.

Several studies have shown that consuming whole fruits can help lower the risk of developing diabetes.

Because fruits are loaded with fiber and nutritious vitamins, minerals and natural plant chemicals, they are an important part of a healthy diet for people with diabetes.


The American Diabetes Association


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