24 Best Fruits for Diabetes: Your Guide to Healthy Snacking

Many people believe that people with diabetes should avoid all sugars, including those in fruits. This is because fruits contain carbs, which digest more quickly than fats and proteins and have a greater impact on blood sugar levels. However, fruits can be a healthy and nourishing addition to any diet, whether you have diabetes or not.

Fruits are high in vitamins, minerals, and other nutrients that can help regulate your glucose levels, combat inflammation, lower your blood pressure, and promote weight loss – all of which can help alleviate diabetes symptoms. 

However, certain fruits are better for people with diabetes since they have a lower glycemic index and are nutrient-dense. This article discusses the best 24 fruits people with diabetes can consume without spiking their sugar levels.

24 Best Fruits for Diabetes

Any fruit is safe for someone with diabetes as long as they are not allergic to it. According to studies, eating more fruit is linked to a considerably reduced risk of type 2 diabetes. Here are the 24 best fruits for diabetes.

#1 Cherries

Cherries are a healthy fruit that can help regulate your glucose levels. They contain anthocyanins, antioxidants that may help lower insulin resistance and reduce inflammation in the body.

Research suggests that fresh sour cherries, in particular, can help reduce the complications of type 2 diabetes and regulate blood sugar levels.

Cherries also contain fiber, which is essential for good digestion. Fiber helps prevent constipation and lowers sugar levels after eating.

#2 Apples

Apples are a great source of fiber, which helps reduce the risk of diabetes. Fiber is important for controlling blood glucose levels, as it slows down the digestion of carbs. Fiber also helps prevent constipation.

Apples contain pectin, an insoluble fiber that delays gastric emptying time (the process by which food moves from the stomach to the intestine). This helps slow down the absorption of carbohydrates into the bloodstream, reducing spikes in blood glucose levels. 

This can help manage diabetes symptoms like increased hunger, headaches, or fatigue after meals.

#3 Kiwi

Kiwi fruit is good for diabetes. Kiwi fruit is a good source of vitamin C and fiber due to its intact seeds, which can help lower your blood sugar levels and promote healthy digestion. Kiwi also has high potassium levels, which helps balance sodium and fluid levels in your body.

Kiwi’s high fiber content can aid in easing constipation symptoms like headaches, nausea, and severe stomach pain.

#4 Grapes

Grapes are a low-glycemic fruit and can help you manage your diabetes. They can be consumed as part of a healthy diet, especially if you’re trying to lose weight or manage type 2 diabetes. 

Grapes also contain flavonoids and resveratrol, which have antioxidant properties that may help prevent heart disease, cancer, and increase insulin sensitivity.

#5 Strawberries

Strawberries are good for diabetes. This is because they are high in fiber, which helps slow down the release of glucose into the bloodstream after a meal. They also contain flavonoids, which help boost the immune system, strengthen the immune response, and reduce inflammation. 

The antioxidants in strawberries can also help prevent oxidative damage to cells in the body, which can cause diabetes complications.

#6 Blueberries 

Blueberries are one of the super fruits for people with diabetes because they are a rich source of vitamins and minerals. They also contain antioxidants that may help reduce the risk of heart disease. 

Their high fiber content makes them an excellent fruit to help regulate blood sugar levels and prevent diabetes-related complications.

#7 Dragon fruit

Dragon fruit is rich in antioxidants and has been shown to lower glucose levels. Dragon fruit is high in fiber, which can help reduce your body’s absorption of sugar from the foods you eat. It also contains protein and vitamins, including B6 and C, which may help support healthy skin and hair.

#8 Lemons

Lemon fruit is among the best citrus fruits for people with diabetes due to its high vitamin C content. Vitamin C helps boost your immune system and protects against infections.

Lemons also contain fiber, which can help lower sugar levels by slowing the rate at which food is absorbed into the bloodstream. Fiber also helps stabilize blood sugar and prevents spikes after meals.

Lemons are also high in folate and potassium, which are important nutrients for people with diabetes.

#9 Watermelon

Watermelon is rich in vitamin C and other nutrients that help lower your risk of developing diabetes. It’s also an excellent fiber source, which helps keep your digestive system moving smoothly and reduces cholesterol levels.

Watermelon is a fruit high in water and low in calories, making it an excellent choice if you’re trying to lose weight. Watermelon is also rich in lycopene, a powerful antioxidant that can help lower your heart disease and cancer risk.

#10 Pomegranate

Pomegranate is a fruit that has been used for centuries in traditional medicine. It’s a rich source of antioxidants, which fight free radicals and help to prevent diseases.

Pomegranate seeds can help improve insulin sensitivity and blood sugar control. The fiber in pomegranate can also improve insulin sensitivity by reducing glucose absorption from the gut.

#11 Oranges

Orange is a sweet, juicy fruit good for people with diabetes. The fruit delivers a healthy dose of vitamin C and the antioxidant flavonoid. These nutrients can help prevent the development of diabetes and its complications.

Orange also contains fiber and calcium, which have been shown to help control blood sugar levels in people with diabetes. Fiber-rich foods help slow down digestion and thus lower glucose absorption from food in the gut, while calcium helps maintain blood sugar stability and increases insulin sensitivity.

#12 Mango

Mango has many health benefits, and it’s a great fruit to eat when you have diabetes.

Mangoes are considered a good source of dietary fiber that can help keep you feeling full longer and help lower sugar levels after eating. Fiber-rich foods also slow down digestion, which can help reduce cravings for high-calorie foods later on.

It also contains vitamin C and B6, which help with insulin production and control. Mango also contains potassium and antioxidants, which helps lower blood pressure levels and reduce inflammation in the body. 

#13 Papaya 

Papaya is one of the best fruits with many health benefits for people with diabetes. It contains lots of fiber, which helps to keep your glucose level under control.

Also, the fruit contains several nutrients that can help prevent diabetes and other complications. Papayas are rich in vitamin A, which helps improve eyesight and immunity.

Papayas are also low in calories, so they are a good option for people who want to lose weight. They also contain antioxidants, which help prevent cell damage caused by free radicals in the body.

Consuming papayas has also been shown to help lower cholesterol levels and improve overall health conditions by reducing inflammation levels in the body.

#14 Pears

Pears are a great fruit to keep in your diet if you have diabetes. They are low in calories and contain many nutrients that can help with blood sugar control.

Just like other fruits, pears are rich in fiber, which helps slow the absorption of sugars into the bloodstream. About 6g of fiber is included in a small-sized pear. That amounts to 20% of the daily recommended fiber.

Besides being a rich source of fiber, they’re also rich in vitamins K and C, antioxidants, and potassium. They’re also particularly beneficial for gut health, and they may keep you regular, as well.

#15 Plums

Not only can individuals with diabetes eat plums, but this sweet fruit has a low-glycemic index, meaning consuming them cannot spike your blood glucose levels.

Plums contain vitamins A and C, folate, magnesium, and potassium. They also contain anthocyanins that have anti-inflammatory properties.

Like all the best fruits for diabetes, plums also contain high levels of fiber. Research suggests that high amounts of fiber, such as in plums, can help improve insulin sensitivity, which is beneficial to persons with diabetes.

#16 Peaches

Whether you have diabetes or not, peaches are a great choice. Peaches have a glycemic load of 3 and a glycemic index of 28. These numbers are both very low and secure.

Peaches are high in insoluble fibers, which give stool bulk and facilitate easy bowel movements. Consequently, peaches can aid in the relief of constipation, a typical complaint among people with diabetes.

Additionally, peaches have a ton of bioactive substances that speed up metabolism. Peaches are also low in fat, which makes them excellent for controlling diabetes and weight.

#17 Grapefruits

Grapefruit, like a jackfruit, is a rich source of vitamin C. Vitamin C can help keep your blood pressure low, reduce inflammation, and boost immunity. 

Grapefruits also contain antioxidant properties that may help prevent heart disease, stroke, and some cancers.

#18 Blackberries

Blackberries are among the few fruits with numerous health benefits for individuals with diabetes without increasing their sugar levels.

Like other berries, blackberries contain anthocyanins, potent anti-inflammatory compounds that may help reduce blood sugar spikes in people with type 2 diabetes.

Blackberries are also rich in fiber, which helps keep your digestive system moving and absorb more nutrients from food. Fiber also keeps sugar levels stable. 

#19 Apricots

Apricots are rich in antioxidants, which may help fight against oxidative stress associated with diabetes complications.

Apricots are a good source of vitamin A, which helps protect against eye problems and infections. Vitamin A is also important for proper cell growth and development, which may benefit persons with diabetes.

Apricots also contain a significant amount of potassium, a mineral that helps control blood pressure.

#20 Avocado

Avocados are full of fiber. One-half of avocado contains 6.7g of fiber. Fiber helps in controlling blood glucose levels. It has also been shown to help reduce A1c and fasting blood sugar levels in people with type 2 diabetes.

Avocados are a good source of monounsaturated fat, which helps reduce LDL cholesterol levels, making them a good choice for people with diabetes. Monounsaturated fats are not as processed as other types of fat and may result in less risk of heart disease.

The healthy fats in avocados might also prolong your feeling of fullness. You are less likely to snack and consume extra calories if you feel satiated for longer after meals. This can lead to weight loss. Even a slight weight loss can improve your insulin sensitivity and lower your risk of severe problems.

#21 Bananas

Consuming bananas in moderation is safe for individuals with diabetes. Bananas are high in potassium, which reduces blood pressure by controlling how fluids enter and exit cells.

Research suggests that serving 250–500g of bananas to people with type 2 diabetes can help reduce fasting blood glucose.

The fruit also contains a type of carbohydrate called resistant starch, which is broken down differently by the body than other types of carbohydrates.

For people with diabetes, resistant starch may help improve blood sugar control and insulin sensitivity. It also may help keep your blood glucose levels steady during the day, preventing swings that can contribute to excess insulin production and rapid rises in blood sugar after meals.

#22 Passion fruit

Passion fruit is a delicious fruit with a high nutritional value that can be enjoyed by individuals with diabetes and can be used as a snack or meal. The fruit’s high water content makes it ideal for everyone. Passion fruit is also rich in fiber, which helps prevent constipation.

Passion fruit seeds contain a compound known as pectin, essential in improving the body’s insulin sensitivity. 

Passion fruit is also rich in antioxidants, which may have an anti-aging effect, improve the blood flow to the nervous system and the brain, and help reduce stress and inflammation.

#23 Figs

Figs are a good source of fiber and potassium. They also contain copper, magnesium, and manganese, all important nutrients for diabetes management. 

The high fiber content of figs can help control blood sugar by keeping you full and satisfied longer between meals, while potassium can help lower blood pressure and reduce swelling in people with diabetes.

#24 Raspberries

Raspberry is a fruit that persons with diabetes can consume since it helps control blood sugar levels and improves insulin sensitivity. The compounds found in raspberries are called anthocyanins, which are responsible for their bright red color. Anthocyanins have been shown to lower blood glucose, blood pressure, and cholesterol levels.

Raspberries are also high in fiber content, keeping you feeling fuller for longer and promoting weight management.

Conclusion

Many individuals with diabetes may benefit from eating fruit as part of a healthy diet and satisfy their sweet tooth. That’s because fruits contain fiber, which helps control insulin levels in the body by slowing down the digestion of food into glucose (sugar). A diet high in fiber can help lower blood sugar levels by making it easier for insulin to do its job.

Fruits contain antioxidants and other vitamins and minerals, which are helpful for the body.

Fruits are also an important part of a healthy lifestyle because they help you stay fit by lowering cholesterol levels and reducing your risk of cancer.

Canned fruits and processed fruit juice may contain added sugar that may worsen your diabetes. If you want to have dried fruits, check their labels to ensure they’re additive-free.

Also, if you have trouble following a diabetes-friendly diet or a list of low glycemic/carbohydrate foods, we would recommend checking the best diabetes management apps.