List of fruits for diabetics to eat

A common myth about diabetes is that people with the disease should not eat fruits. If you have diabetes, someone would have advised you to avoid fruits. The reason is that fruits have carbohydrates and fructose (natural sugar) and can impact your blood sugar levels. 

But here is something people do not know. All fruits are rich sources of vitamins, minerals, and phytochemicals (powerful plant compounds). What is the best fruit for diabetics to eat People with diabetes are at higher risks of chronic diseases. These nutrients help your body fight inflammation and reduce the risk of chronic diseases like heart diseases, stroke, etc. Some fruits also have high fiber content. Fiber slows down digestion and helps manage blood sugar levels.

Of course, it does not mean a person with diabetes can have all kinds of fruits and as much as they want. So the question remains, which fruits are good for diabetes? This article covers everything about the best fruits for diabetes and has a list of diabetes fruit to eat. Read more to know about diet for diabetes.

Before talking about which fruit is good for diabetes, let us understand the effect of fruits on blood sugar.

What fruits can diabetics eat ?

25 Best Fruits for Diabetics

1. Apple
2. Apricots
3. Avocado
4. Berries
5. Black Jamuns
6. Blackberries
7. Blueberries
8. Cherries
9. Dragon  fruit
10. Grapefruits
11. Grapes
12. Guavas
13. Jackfruits
14. Kiwi
15. Oranges
16. Papaya
17. Peaches
18. Pears
19. Pineapples
20. Plum
21. Pomegranates
22. Raspberries
23. Starfruits
24. Strawberries
25. Watermelon

What fruits are good for diabetics?

Best fruit for diabetes - Taking carbohydrate content and GI value of fruits into consideration and consuming them in the recommended portion make all fruits good for diabetes. However, some fruits are better than others. What are the best fruits for diabetics? - Here is a list of best fruit for diabetics.

1. Apple

Apples can make for a healthy snack that can aid digestion and promote overall health when consumed between 1 pm-4 pm.

Benefits of Eating Apples for Diabetics 

• The high content of fiber
• Help in reversing insulin resistance
• Slowly digested and hence, sugar levels get maintained better.
• They contain antioxidants.

Best Time to eat Apples, if you have diabetes

It has to be consumed between 1 pm-4 pm.

How many Apples can a diabetic Eat in a Day? 

1 apple that is medium in size.

Can Apple Juice be added to the Diabetic Diet Chart? 

No, as it spikes blood sugar levels.

Nutritional value of Apples per 100 grams

• Water - 86%
• Protein - 0.3 grams
• Carbs - 13.8 grams
• Sugar - 10.4 grams
• Fiber - 2.4 grams
• Fat - 0.2 grams

Glycemic Index of Apples

Stays between 34 to 38 (for a medium-sized one).

2. Apricots

Apricots are a fruit that can be consumed at any time (in moderation), paired with protein and fiber-rich foods.

Benefits of Eating Apricots for Diabetics 

• Rich in vitamin A, which promotes healthy skin and eyes
• Good source of fiber which aids digestion
• Reduces cancer risk
• Contains potassium which helps regulate blood pressure

Best Time to eat Apricots, if you have diabetes

There is no specific time of day to consume apricots for diabetes. 

How many Apricots can a diabetic Eat in a Day? 

Two fresh apricots are a good choice.

Can Apricots Juice be added to the Diabetic Diet Chart? 

Yes, this can be added in moderation due to its low glycemic index.

Nutritional value of Apricots per 100 grams

• Carbs - 11 g
• Total Sugar - 9.2 g
• Fats - 0.4 g
• Protein - 1.5 g
• Fiber - 2 g
• Apricot Vitamin C - 10 mg
• Vitamin E - 4.3 mg

Glycemic Index of Apricots

It's 34 for fresh apricots.

3. Avocado

Avocado is a nutrient-dense food that you can consume whenever you like (however, in small amounts), as a source of healthy fats.

Benefits of Eating an Avocado for Diabetics 

• High in heart-healthy monounsaturated fats
• May help lower cholesterol levels
• Rich in fiber which aids digestion
• Rich in potassium that regulates your BP.

Best Time to eat Avocados, if you have diabetes

Any time.

How many Avocados can a diabetic Eat in a Day? 

 Half a medium avocado is fine.

Can Avocado Juice be added to the Diabetic Diet Chart? 

Yes, this can be added in moderation due to its high fiber content.

Nutritional value of Avocado per 100 grams

• Carbs - 13 g
• Sugar - 1.5g
• Fats - 34 g
• Protein - 4.6 g
• Fiber - 15 g
• Iron - 1.3 mg
• Calcium - 28 mg

Glycemic Index of Avocado

It's around 40.

4. Berries

Berries are delicious and nutritious fruit that can be enjoyed at any time of day.

Benefits of Eating Berries for Diabetics 

• Filled with antioxidants that prevent cell damage
• Low in calories and high in fiber
• May have anti-inflammatory properties

Best Time to eat Berries, if you have diabetes

Any time.

How many Berries can a diabetic Eat in a Day? 

1¼-cup is okay.

Can Berries Juice be added to the Diabetic Diet Chart? 

No. It has to be avoided.

Nutritional value of Berries per 100 grams

• Carbs - 7.98g
• Sugar - 4.87g
• Fats - 0.3g
• Protein - 0.68g
• Fiber - 2.1 g
• Iron - 0.42 mg
• Calcium - 16 mg

Glycemic Index of Berries

It's between 28-40.

5. Black Jamuns

You can eat Black Jamuns, also known as black or Java plums whenever you like.

Benefits of Eating Black Jamuns for Diabetics 

• May help control blood sugar levels
• Rich in vitamin C, which boosts immunity
• Contains iron which helps prevent anemia
• May have anti-inflammatory properties

Best Time to eat Black Jamuns, if you have diabetes

Black Jamuns can be consumed at any time of day, fresh or frozen.

How many Black Jamuns can a diabetic Eat in a Day? 

 4-6 Black Jamuns can be consumed.

Can Black Jamuns Juice be added to the Diabetic Diet Chart? 

Yes, 1 glass is fine for a diabetic during breakfast hours.

Nutritional value of Black Jamuns per 100 grams

• Carbohydrates - 15.56 g
• Fat - 0.23 g
• Protein - 0.72 g
• Water - 83.13 g
• Vitamin A - 3 IU

Glycemic Index of Black Jamuns

Its GI is 25.

6. Blackberries

Blackberries are a low-sugar fruit that can be consumed at any time of day, fresh or frozen.

Benefits of Eating Blackberries for Diabetics 

• Filled with antioxidants that prevent cell damage
• Low in calories and high in fiber
• May have anti-inflammatory properties

Best Time to eat Blackberries, if you have diabetes

You can eat it whenever you wish.

How many Blackberries can a diabetic Eat in a Day? 

3/4 cup is okay.

Can Blackberry juice be added to the Diabetic Diet Chart? 

Yes.

Nutritional value of Blackberries per 100 grams

• Carbohydrates - 9.61g
• Fat - 0.49g
• Protein - 1.39g
• Fibre - 5.3 g
• Vitamin A - 11 mcg

Glycemic Index of Blackberries

It's 25.

7. Blueberries

Blueberries are versatile fruit that can be consumed at any time of day.

Benefits of Eating Blueberries for Diabetics 

• Filled with antioxidants that prevent cell damage
• May help improve brain function and memory
• Reduction in heart disease risk or stroke
• May improve insulin sensitivity

Best Time to eat Blueberries, if you have diabetes

You can eat it whenever you wish, in moderation, paired with protein and healthy fats.

How many Blueberries can a diabetic Eat in a Day? 

Half a cup of blueberries is a healthy option.

Can Blueberry juice be added to the Diabetic Diet Chart? 

Yes. It can be added due to low glycemic index and high antioxidants.

Nutritional value of Blueberries per 100 grams

• Protein - 0.7 grams
• Carbs - 14.5 grams
• Sugar - 10 grams
• Fiber - 2.4 grams
• Fat - 0.3 grams

Glycemic Index of Blueberries

It's 53.

8. Cherries

Cherries are a tasty fruit that can be enjoyed at any time of day, but they are best consumed when in season during the summer months.

Benefits of Eating Cherries for Diabetics 

• May help reduce inflammation and pain
• May help improve sleep quality
• May lower the risk of gout attacks
• Contains melatonin which may help regulate sleep-wake cycles
• May help reduce muscle soreness after exercise

Best Time to eat Cherries, if you have diabetes

You can eat it whenever you wish, in moderation, paired with protein and healthy fats.

How many Cherries can a diabetic Eat in a Day? 

One cup of cherries is a reasonable serving.

Can Cherries juice be added to the Diabetic Diet Chart? 

Yes. It can be added in moderation due to its low glycemic index.

Nutritional value of Cherries per 100 grams

• Protein - 2 grams
• Carbs - 25 grams
• Fiber -3 grams
• Vitamin C - 18% 
• Potassium - 10% of the DV
• Copper - 5% of the DV
• Manganese - 5% of the DV

Glycemic Index of Cherries

It's 20.

9. Dragon Fruit

Dragon fruit is a unique and exotic fruit that can be enjoyed anytime.

Benefits of Eating Dragon Fruit for Diabetics 

• Antioxidants prevent cell damage
• May help improve insulin sensitivity
• Contains prebiotic fiber, which promotes gut health
• Low-calorie fruit with enough vitamin C

Best Time to eat Dragon Fruit, if you have diabetes

You can consume it whenever you wish, however, in moderation.

How many Dragon Fruits can a diabetic Eat in a Day? 

One cup of diced dragon fruit is enough.

Can Dragon Fruit juice be added to the Diabetic Diet Chart? 

Yes. It can be added due to low glycemic index and high fiber content.

Nutritional value per 100 grms of Dragon Fruit

• Protein - 1.2 grams
• Fat - 0 grams
• Carbs - 13 grams
• Fiber - 3 grams
• Vitamin C - 3% of the RDI
• Iron - 4% of the RDI
• Magnesium -10% of the RDI

Glycemic Index of Dragon Fruit 

It's between 48-52

10. Grapefruits

Grapefruit is a citrus fruit that can be enjoyed at any time but is best consumed in the morning before breakfast.

Benefits of Eating Grapefruits for Diabetics 

• May help lower cholesterol levels
• Prevents cancer to some extent
• Might help improve insulin sensitivity
• Might aid in weight loss

Best Time to eat Grapefruits, if you have diabetes

Before a meal to help lower blood sugar levels.

How many Grapefruits can a diabetic Eat in a Day? 

Half a medium grapefruit is a good choice.

Can Grapefruit juice be added to the Diabetic Diet Chart? 

Yes. It can be added due to low glycemic index and high fiber content.

Nutritional value of Grapefruits per 100 grams

• Carbs - 13 grams
• Protein - 1 gram
• Fiber - 2 grams
• Vitamin C - 64% of the recommended dietary intake (RDI)
• Vitamin A - 28% of the RDI
• Potassium - 5% of the RDI
• Thiamine - 4% of the RDI
• Folate - 4% of the RDI
• Magnesium - 3% of the RDI

Glycemic Index of Grapefruits 

It's 25.

11. Grapes

Grapes are a sweet and refreshing fruit that can be consumed at any time of day, fresh or frozen.

Benefits of Eating Grapes for Diabetics 

• Antioxidants prevent cell damage
• May help lower blood pressure
• May have anti-inflammatory properties
• Contains resveratrol which may help prevent heart disease

Best Time to eat Grapes, if you have diabetes

Anytime, in moderation, paired with protein and fiber-rich foods.

How many Grapes can a diabetic Eat in a Day? 

One cup of grapes is a reasonable serving.

Can Grapes juice be added to the Diabetic Diet Chart? 

Yes. It can be added due to low glycemic index and high antioxidants.

Nutritional value of Grapes per 100 grams

• Carbs - 27 grams
• Protein - 1 gram
• Fat - 0.2 grams
• Fiber - 1.4 grams
• Copper - 21% of the daily value (DV)
• Vitamin K - 18% of the DV
• Thiamine (vitamin B1) - 9% of the DV
• Riboflavin (vitamin B2) - 8% of the DV
• Vitamin B6 - 8% of the DV
• Potassium - 6% of the DV
• Vitamin C - 5% of the DV
• Manganese - 5% of the DV
• Vitamin E - 2% of the DV

Glycemic Index of Grapes

It's 53.

12. Guavas

 Guavas are a tropical fruit that can be enjoyed anytime but are best consumed in the morning.

Benefits of Eating Guavas for Diabetics 

• High in vitamin C, which boosts immunity
• May reduce cancer risks
• Contains potassium which helps regulate blood pressure
• May have anti-inflammatory properties

Best Time to eat Guavas, if you have diabetes

Anytime, in limited amounts, paired with protein and healthy fats.

How many Guavas can a diabetic Eat in a Day? 

One small guava is a healthy option.

Can Guavas juice be added to the Diabetic Diet Chart? 

Yes. It can be added due to low glycemic index and high fiber.

Nutritional value of Guavas per 100 grams

• Total Carbohydrate: 14g
• Sugar: 9 g
• Fiber: 5 g
• Protein: 2.6g
• Fat: 1g
• Saturated fat: 0.3g
• Sodium: 2mg
• Potassium: 417mg
• Vitamin C: 228.3mg
• Vitamin B6: 5% of RDA
• Vitamin B9: 12% of RDA

Glycemic Index of Guavas

It's between 12-24.

13. Jackfruits

Jackfruit is a tropical fruit that is best consumed during its peak season in the summer months.

Benefits of Eating Jackfruits for Diabetics 

• High in fiber which aids digestion
• May have anti-inflammatory properties
• Rich in vitamin C, which boosts immunity
• May help regulate blood sugar levels

Best Time to eat Jackfruits, if you have diabetes

However, anytime in the summer season is in small amounts, paired with protein and fiber-rich foods.

How many Jackfruits can a diabetic Eat in a Day? 

One cup of diced jackfruit is a reasonable serving.

Can Jackfruit juice be added to the Diabetic Diet Chart? 

 No, they should be avoided due to their high sugar content.

Nutritional value of Jackfruits per 100 grams

• Carbs: 40 grams
• Fiber: 3 grams
• Protein: 3 grams
• Vitamin A: 10% of the RDI
• Vitamin C: 18% of the RDI
• Riboflavin: 11% of the RDI
• Magnesium: 15% of the RDI
• Potassium: 14% of the RDI
• Copper: 15% of the RDI
• Manganese: 16% of the RDI

Glycemic Index of Jackfruits

It's between 50-60.

14. Kiwi

Kiwi is a small, tart fruit that can be consumed (with salads, yogurt or oatmeal, etc.) at any time of day.

Benefits of Eating Kiwi for Diabetics 

• High in fiber
• Low glycemic index
• Rich in vitamins and minerals
• Antioxidant properties
• Assists weight management
• Improves digestion

Best Time to eat Kiwi, if you have diabetes

There isn't if you have diabetes.

How many Kiwis can a diabetic Eat in a Day? 

1-2 Kiwis daily. 

Is Kiwi Juice can be added to the Diabetic Diet Chart? 

Yes. However, be mindful of portion sizes.

Nutritional value of Kiwi per 100 grams

• Carbohydrate 15 g
• Potassium 312 mg
• Dietary fiber 3 g
• Sugar 9 g

Glycemic Index of Kiwi 

It's relatively low (around 53).

15. Oranges

Oranges are a juicy and refreshing fruit that can be enjoyed at any time of day, but they are best consumed in the morning.

Benefits of Eating Oranges for Diabetics 

• High in fiber which aids digestion
• May have anti-inflammatory properties
• Rich in vitamin C, which boosts immunity
• May help regulate blood sugar levels

Best Time to eat Oranges, if you have diabetes

Best used in the morning hours, however, best consumed in whole fruit form, not as juice.

How many Oranges can a diabetic Eat in a Day? 

Limit to 1 medium fruit. Oranges are a good source of vitamin C and fiber, but their high sugar content means they should be consumed in moderation.

Can Orange juice be added to the Diabetic Diet Chart? 

No, they should be avoided due to their high sugar content.

Nutritional value of Oranges per 100 grams

• Protein: 1.3 grams
• Carbs: 14.8 grams
• Sugar: 12 grams
• Fiber: 2.8 grams
• Fat: 0.2 grams
• Vitamin C: 92% of the Daily Value (DV)
• Folate: 9% of the DV
• Calcium: 5% of the DV
• Potassium: 5% of the DV

Glycemic Index of Oranges

It's 40.

16. Papaya

Papaya is a tropical fruit best consumed in the morning or afternoon as a healthy snack.

Benefits of Eating Papaya for Diabetics 

• High in vitamin C, which boosts immunity
• May improve digestion
• May reduce cancer risks
• May improve skin health

Best Time to eat Papaya, if you have diabetes

Best used in the morning till afternoon.

How much Papaya can a diabetic Eat in a Day? 

High in fiber and antioxidants; limit to 1 cup diced.

Can Papaya juice be added to the Diabetic Diet Chart? 

Yes, papaya juice is an excellent addition to a diabetic diet as it is low in sugar and fiber.

Nutritional value of Papaya per 100 grams

• Carbohydrates: 15 grams
• Fiber: 3 grams
• Protein: 1 gram
• Vitamin C: 157% of the RDI
• Vitamin A: 33% of the RDI
• Folate (vitamin B9): 14% of the RDI
• Potassium: 11% of the RDI

Glycemic Index of Papaya

It's 60.

17. Peaches

Peaches are a delicious and juicy fruit best consumed during their peak season in the summer months. Fresh peaches are a good option but avoid canned or syrupy versions.

Benefits of Eating Peaches for Diabetics 

• High in fiber and low in calories.
• Contains vitamins A, C, and K.
• May improve digestion and boost the immune system.
• Helps regulate blood sugar levels due to its low glycemic index.

Best Time to eat Peaches, if you have diabetes

At any time of the day in summer.

How many Peaches can a diabetic Eat in a Day? 

1 peach (medium-sized) is fine.

Can Peach juice be added to the Diabetic Diet Chart? 

Yes.

Nutritional value of Peaches per 100 grams

• Protein: 1 gram
• Fat: less than 1 gram
• Carbs: 14 grams
• Fiber: 2 grams
• Vitamin C: 17% of the Daily Value (DV)
• Vitamin A: 10% of the DV
• Potassium: 8% of the DV
• Niacin: 6% of the DV
• Vitamin E: 5% of the DV
• Vitamin K:5% of the DV
• Copper: 5% of the DV
• Manganese: 5% of the DV

Glycemic Index of Peaches

It's 42.

18. Pears

 Pears are a sweet and juicy fruit that can be enjoyed at any time of day.

Benefits of Eating Pears for Diabetics 

• Rich in fiber and antioxidants.
• Contains vitamins C and K.
• May help lower inflammation in the body.

Best Time to eat Pears, if you have diabetes

Eat in moderation at any time of the day, and choose ripe but firm fruits.

How many Pears can a diabetic Eat in a Day? 

Low glycemic index; limit to 1 medium fruit.

Can Pears juice be added to the Diabetic Diet Chart? 

Yes. They are a healthy addition.

Nutritional value of Pears per 100 grams

• Protein: 1 gram (g)
• Carbs: 27 g
• Fiber: 6 g
• Vitamin C: 9% of the Daily Value (DV)
• Vitamin K: 7% of DV
• Potassium: 4% of the DV
• Copper: 16% of DV

Glycemic Index of Pears

It's about 38.

19. Pineapples

Pineapples are tropical fruit best consumed in moderation after a meal by those with diabetes due to their high natural sugar content.

Benefits of Eating Pineapples for Diabetics 

• Contains bromelain, an enzyme that aids in digestion and reduces inflammation.
• Rich in vitamin C and manganese.
• May boost the immune system and improve gut health.

Best Time to eat Pineapples, if you have diabetes

After a meal. They are high in natural sugars, so limit portions and pair them with protein.

How many Pineapples can a diabetic Eat in a Day? 

Contains bromelain, which aids digestion; limit to 1 cup diced.

Can Pineapple juice be added to the Diabetic Diet Chart? 

Yes. They are a healthy addition.

Nutritional value of Pineapples per 100 grams

• Fat - 1.7 grams
• Protein - 1 gram
• Carbs - 21.6 grams
• Fiber - 2.3 grams
• Vitamin C - 88% of the Daily Value (DV)
• Manganese - 109% of the DV
• Vitamin B6 - 11% of the DV
• Copper - 20% of the DV
• Thiamine - 11% of the DV
• Folate - 7% of the DV
• Potassium - 4% of the DV
• Magnesium - 5% of the DV
• Niacin - 5% of the DV
• Pantothenic acid - 7% of the DV
• Riboflavin - 4% of the DV
• Iron - 3% of the DV

Glycemic Index of Pineapples

It's between 51 and 73.

20. Plum

Plums can be enjoyed anytime and are a popular choice for breakfast or as a snack. 

Benefits of Eating Plum for Diabetics 

• Rich in fiber and antioxidants.
• Contains vitamins A and C.
• May help improve digestion and prevent constipation.

Best Time to eat Plum, if you have diabetes

Any time. But eat in moderation, and choose fresh fruits over canned or dried.

How many plums can a diabetic Eat in a Day? 

2 Plums.

Can Plum juice be added to the Diabetic Diet Chart? 

Yes.

Nutritional value of Plum per 100 grams

• Carbs - 8 grams
• Fiber - 1 gram
• Sugars - 7 grams
• Vitamin A - 5% of the RDI
• Vitamin C - 10% of the RDI
• Vitamin K - 5% of the RDI
• Potassium - 3% of the RDI
• Copper - 2% of the RDI
• Manganese - 2% of the RDI

Glycemic Index of Plum

It's 40.

21. Pomegranates

Pomegranates can be enjoyed anytime and are a popular breakfast choice or snack.

Benefits of Eating Pomegranates for Diabetics 

• Rich in antioxidants, including punicalagin and anthocyanins.
• Reduces inflammation
• May help improve cognitive function and memory.

Best Time to eat Pomegranates, if you have diabetes

Any time. 

How many Pomegranates can a diabetic Eat in a Day? 

1 cup.

Can Pomegranates juice be added to the Diabetic Diet Chart? 

Yes. 125 ml is okay.

Nutritional value of Pomegranates per 100 grams

• Protein - 4.7 grams
• Fat - 3.3 grams
• Carbohydrates - 52 grams
• Sugar - 38.6 grams
• Fiber - 11.3 grams
• Calcium - 28.2 mg
• Iron - 0.85 mg
• Magnesium - 33.8 mg
• Phosphorus - 102 mg
• Potassium - 666 mg
• Vitamin C - 28.8 mg
• Folate (vitamin B9) - 107 mcg

Glycemic Index of Pomegranates

It's 53.

22. Raspberries

Raspberries can be enjoyed anytime and are a popular breakfast choice or snack.  

Benefits of Eating Raspberries for Diabetics 

• High in fiber and antioxidants.
• Contains vitamin C.
• May help reduce inflammation in the body.

Best Time to eat Raspberries, if you have diabetes

At bedtime.

How many Raspberries can a diabetic Eat in a Day? 

1 cup.

Can Raspberries juice be added to the Diabetic Diet Chart? 

Yes. 

Nutritional value of Raspberries per 100 grams

• Carbs - 14.7 grams
• Fiber - 8 grams
• Protein -1.5 grams
• Fat - 0.8 grams
• Vitamin C - 54% of the RDI
• Manganese - 41% of the RDI
• Vitamin K -12% of the RDI
• Vitamin E - 5% of the RDI
• B vitamins - 4–6% of the RDI
• Iron - 5% of the RDI
• Magnesium - 7% of the RDI
• Phosphorus - 4% of the RDI
• Potassium - 5% of the RDI
• Copper - 6% of the RDI

Glycemic Index of Raspberries

It's 32.

23. Starfruits

Star fruit or carambola can be enjoyed any time of day and is a popular choice for snacking or adding to salads.

Benefits of Eating Star Fruits for Diabetics 

• Contains vitamin C and antioxidants.
• May help improve digestion and prevent constipation.
• May help reduce inflammation in the body.

Best Time to eat Starfruits, if you have diabetes

Any time. But in the evening it's preferred.

How many Starfruits can a diabetic Eat in a Day? 

1 cup.

Can Starfruits juice be added to the Diabetic Diet Chart? 

Yes. 

Nutritional value of Star Fruits per 100 grams

• Fiber - 3 grams
• Protein - 1 gram
• Vitamin C - 52% of the RDI
• Vitamin B5 - 4% of the RDI
• Folate - 3% of the RDI
• Copper - 6% of the RDI
• Potassium - 3% of the RDI
• Magnesium - 2% of the RDI

Glycemic Index of Star Fruits

It's 45.

24. Strawberries

Strawberries are a delicious and versatile fruit that can be enjoyed anytime and are a popular choice for breakfast or as a snack.

Benefits of Eating Strawberries for Diabetics 

• Rich in antioxidants, including anthocyanins and ellagic acid.
• Contains vitamin C and manganese.
• Reduces inflammation.

Best Time to eat Strawberries, if you have diabetes

Any time

How many Strawberries can a diabetic Eat in a Day? 

1¼-cup is okay.

Can Strawberries juice be added to the Diabetic Diet Chart? 

Yes. 

Nutritional value of Strawberries per 100 grams

• Protein - 0.7 grams
• Carbs -7.7 grams
• Sugar -4.9 grams
• Fiber -2 grams
• Fat -0.3 grams

Glycemic Index of Strawberries

It's 41.

25. Watermelon

Watermelon can be enjoyed anytime. Still, it's best to consume it in the morning or midday when the body can better process the natural sugars in the fruit.

Benefits of Eating Watermelon for Diabetics 

• Low calorie fruit.
• Contains vitamins A and C.
• May help improve hydration and lower inflammation.

Best Time to eat Watermelon, if you have diabetes

Any time.

How many Watermelons can a diabetic Eat in a Day? 

150 grams is okay.

Can Watermelon juice be added to the Diabetic Diet Chart? 

Yes. 

Nutritional value of Watermelon per 100 grams

• Water -91%
• Protein -0.6 grams
• Carbs -7.6 grams
• Sugar -6.2 grams
• Fiber -0.4 grams
• Fat -0.2 grams

Glycemic Index of Watermelon

It's 72.

Best fruits for diabetics type 2

1. Apple
2. Strawberry
3. Cherry
4. Oranges
5. Kiwi
6. Grapes
7. Mango
8. Apricot
9. Grapefruit
10. Peaches
11. Pineapple
12. Blackberry
13. Pears
14. Berry
15. Papaya
16. Guava

How Does Fruit Affect Blood Sugar?

Fruits, by nature, have carbohydrates and fructose that are known to cause a spike in blood sugar levels. However, some fruits also have other nutrients and fiber. As a result of the combination, those fruits do not cause sudden glucose spikes and are healthy for diabetes.

Carbs are not the only factor to consider in fruits for diabetes. Glycemic index (GI) and glycemic load (GL) are equally important. They determine how quickly any food can raise blood sugar levels based on how fast it is digested and released into the bloodstream. Low Glycemic Index-GI and -GL fruits are the best fruits for diabetes patients.

With GI and GL, portion size is the key. With the right portion size, you can incorporate all fruits into a healthy and balanced diet. Dieticians recommend having two servings of fruits for diabetic patients. One serving refers to half a cup.

Healthy Ways to Eat Fruit for Diabetes

Healthily eating fruits is as essential as eating healthy fruits. When we eat fruits, we often miss out on the right way to eat them. Here are a few tips to healthily eat fruits for diabetic patients.

• Eat fresh fruits and not canned fruits: Instead of picking up canned fruits that contain sugar syrup, opt for fresh or frozen fruits. They have maximum nutrients intact and no added sugars. Also, have fruits with edible skin like apples, peers, etc., without peeling the skin.
• Watch your portion size: Have small or medium-sized fruits or a maximum of two-three servings of fruits during the day.
• Watch your portion size, especially with dried fruits: Dried fruits like raisins have high carbs and sugar. Individuals with diabetes must be mindful and eat no more than two tablespoons a day.
• Be careful with fruit juices and smoothies: In addition to reducing the fiber content of fruits, fruit juices and smoothies contain added sugars. It is best to have whole fruits instead of juices and smoothies for people with diabetes.
• Distribute fruits throughout the day: Instead of having two servings of fruits for breakfast, you can have one serving in breakfast and another in the afternoon as snacks.

List of Fruits That Raise Blood Sugar - Diabetics should avoid these Fruits.

If you have diabetes, you should not entirely cut fruits from your diet. Fruits are nutrient-dense and are an excellent replacement for unhealthy, processed snacks like muffins, cookies, chips, etc. Since fruits are rich in fiber, minerals, vitamins, and carbs, you can eat whatever fruit you like. The only word of caution is to limit the intake. While eating fruits, ensure you don’t cross the daily carbohydrate budget. As long as the budget is taken care of, you can enjoy any fruit of your choice. You can remove certain diabetes fruits from your diabetes diet chart if you are allergic to it.

If you count carbs regularly as part of your diet plan, you will notice fruits like apples contain significantly fewer carbohydrates. For example, a medium apple will have approximately 20 grams of carbs, while a chocolate muffin will have around 55 grams of carbs. A soda bottle of 500 milliliters contains approximately 54 grams of carbs. So if you’re feeling hungry, having an apple instead of a muffin or consuming soda will be a better idea. If you are preparing your diabetes-friendly diet plan, you can consider including berries, plums, pears, grapefruit, and apples. These are probably the 5 best fruits for diabetics you can have in your diet.

Sugar Free Fruits

People with diabetes must monitor their blood sugar levels. Many fruit cultivars have little or no sugar at all. We refer to these fruits as diabetes patient fruits or sugar patient fruit. Here is a list of sugarless fruits that naturally contain no sugar.

1) Papaya

2) Cucumber

3) Lemons

4) Guavas

5) Watermelon

6) Avocado

7) Grapefruit

How Many Fruits Should I Eat?

Can you eat fruit with diabetes? - People with diabetes must be mindful of their portions, even if they eat low sugar fruits. If you eat dried fruits or have fruit juice, you have to pay extra attention to counting the carbs intake. Half or 1/3^rd of fruit juice contains approximately 15 grams of carbs, which is much smaller than an average drinking glass. If you have dried fruits assuming they are rich in fiber, also remember that they are high in carbs.

For example, 2 tablespoons of dried cherries or raisins contain 15 grams of carbs. You can get a similar amount of carbs from a small whole fruit or one-half cup of frozen or canned fruit. Talk to your nutritionist to determine the maximum carbs limit you should be following daily, and adjust your fruit consumption accordingly.

Low-GI Fruits

Low-GI Fruits

If you are wondering what foods to avoid with diabetes, we’d suggest limiting the consumption of high-GI fruits since they can influence your blood sugar levels. The best option is to replace high GI fruits with low GI fruits. To help you improve your diet plan, we have shared below a list of low-GI fruits that you can eat guilt free.

Since all the fruits listed above have a low GI, they don’t result in a blood glucose spike after consumption. You can consider them the best fruits for diabetics and include them in your diet plan.

High-GI Fruits

Fruits with high GI have the potential to increase your blood sugar levels, but you should not stop eating them altogether. If you like some high-GI fruits, you can limit their consumption levels. Some top high-GI fruits you should be aware of are listed in the below table:

Bottomline

Fruits are a great source of nutrients, minerals, antioxidants, and other plant compounds that are essential for healthy living. People with diabetes must not completely eliminate fruits from their diet. Rather, they should be mindful of portion control and consume whole fruits. While all fruits are good, fruits such as apples, peaches, plums, apricots, etc., have a low GI and are the best fruits for diabetics.

FAQs

List of fruits that raise blood sugar?

If you are worried about the low blood sugar levels in your body then this list of best fruits for diabetes is sure to help you. If you are struggling to raise your sugar levels then good fruit for diabetes like apples, apricots, blackberries, cherries, grapes, avocados, kiwi, papaya, mango, etc. should be included in your daily intake. According to research, consuming whole fruits can make you less prone to diabetes. Some of best fruits for diabetes are pineapples, raspberries, pears, etc. For a balanced sugar level intake of such fruits in proper proportion is essential. Read more about are grapes good for diabetes

Best low GI fruits?

The best low GI fruits that a diabetic person must consume include oranges, plums, peaches, cherries, strawberries, etc. It is important to consume low GI fruits as it will lessen the speed of rising blood sugar levels in your body. With a GI of fewer than 50, fruits like blackberries, avocados, and apples are best for consumption. Few other fruits that help are figs, grapes, kiwi, and under ripe bananas.

What fruits are best for type 2 diabetes?

Commonly found in people, type 2 diabetes can be aided by consuming fiber-rich fruits which are also full of essential vitamins. Best fruits for diabetes control are some of the common fruits like berries that further consist of strawberries, blackberries, raspberries, citrus fruits like lemons, oranges, limes, grapefruits, and many more like Apricots, peaches, kiwi, apple, etc. These fruits reduce your cravings and make you feel full for a longer duration.

Which fruits are good for diabetes?

Fruits that are low in glycemic index and will not cause a spike in blood sugar levels are good for diabetes. Primarily, avoiding these 5 fruits, or having them infrequently in moderation would be best. Apart from – mango, chikoo, custard apple, grapes, and bananas, a person with diabetes can eat any other fruit. Check your blood sugars before and after to see how your body reacts to certain fruits.

Are Peaches Good for Diabetics?

Yes, peaches are good for diabetics. A peach has a GI of 42, which is considered low on the GI scale. Since they have a low glycemic index, they don’t result in blood sugar spikes. Peaches also boast a strong nutrition profile, so you can enjoy plenty of health benefits while eating your favorite fruit, even if you have diabetes.

Is fruit sugar bad for diabetics?

Yes, people with diabetes should limit their intake of fruit and other sweet foods, as they contain simple sugars that can cause a rapid rise in blood glucose levels. However, some fruits such as blueberries, apples, and oranges are nutritious sources of vitamins and minerals, so small amounts can be included in a balanced diet. It is important to speak with your doctor or healthcare team about the correct amount of fruit you should consume to manage your diabetes. Some fruits may contain added sugars or syrups, which should be avoided.