Medically Reviewed by Kelly Kennedy, RD
Last Updated:
What Fruit Is Good for High Blood Sugar?
When you're looking for a diabetes-friendly treat that can help keep your blood sugar within a healthy range, look no farther than the produce drawer of your refrigerator or the fruit basket on your kitchen table.
Believe it or not, the notion that fruit is not safe when you need to watch your A1C is a popular diabetes myth that has been debunked again and again. Indeed, according to the American Diabetes Association (ADA), many types of fruit are loaded with good-for-you vitamins and minerals, as well as fiber — a powerful nutrient that can help regulate blood sugar levels and decrease your risk of developing type 2 diabetes, according to the Harvard T.H. Chan School of Public Health.
Fiber — which can also be found in some of the best vegetables for diabetes, as well as whole grains — can further benefit your health because it promotes feelings of fullness, curbing unhealthy cravings and overeating, research shows. Healthy weight maintenance can increase your insulin sensitivity and help in your diabetes management.
So, how do you pick the best fruit for diabetes? While some forms of fruit, like juice, can be bad for diabetes, whole fruits like berries, citrus, apricots, and yes, even apples — can be good for your A1C and overall health, fighting inflammation, normalizing your blood pressure, and more.
But as with any food in your diabetes diet, you have to be smart about counting carbohydrates and tracking what you eat. Portion size is key.
Consume fruit in its whole, natural form, and avoid syrups or any processed fruits with added sugar, which have the tendency to spike your blood sugar. Stick to the produce aisle and the freezer section of your grocery store. If you're using the glycemic index (GI) or glycemic load — measures of how foods affect your blood sugar levels — to make dietary decisions, most whole fruits are a good choice because they tend to lie low on these rankings.
When you have diabetes, these steps will help keep your blood sugar within a healthy range, thereby lowering your risk of certain diabetes complications, including diabetic retinopathy, or nerve damage; kidney disease; eyesight issues like glaucoma or cataracts; and serious life-threatening illnesses like heart disease and stroke.
The next time you have a hankering for something sweet, consider reaching for one of the following naturally sweet and juicy treats, courtesy of Mother Nature — you can whip one into a diabetes-friendly smoothie or keep it simple and throw it into your bag to munch on while you're on the go.
Berries for Refreshing, Disease-Fighting Antioxidants
Whether you love blueberries, strawberries, or any other type of berry, you have the go-ahead to indulge. According to the ADA, berries are a diabetes superfood because they're packed with antioxidants, vitamins, and fiber — plus, they're low-GI. Three quarters of a cup of fresh blueberries has 62 calories and 16 grams (g) of carbohydrates. If you can resist the urge to just pop them into your mouth, try berries in a parfait, alternating layers of fruit with plain nonfat yogurt — it makes a great dessert or breakfast for diabetes.
Tart Cherries to Help Fight Inflammation
Tart cherries are a low-GI choice and a smart addition to a diabetes-friendly diet. One cup has 78 calories and 19 g of carbs, and they may be especially good at fighting inflammation. Tart cherries are also packed with antioxidants, which may help fight heart disease, cancer, and other diseases. These fruits can be purchased fresh, canned, frozen, or dried. But since many canned and dried fruits contain added sugar, which can spike your blood sugar, be sure to check the labels.
Sweet, Juicy Peaches for Metabolism-Boosting Potassium
Fragrant, juicy peaches are a warm-weather treat and can also be included in your diabetes-friendly diet. Peaches contain vitamins A and C, potassium, and fiber, and are delicious on their own or tossed into iced tea for a fruity twist. When you want an easy diabetes-friendly snack, whip up a quick smoothie by pureeing peach slices with low-fat buttermilk, crushed ice, and a touch of cinnamon or ginger.
Apricots for a Scrumptious, Fiber-Rich Bite
Apricots are a sweet summer-fruit staple and a wonderful addition to your diabetes meal plan. One apricot has just 17 calories and 4 g of carbohydrates. Four fresh apricots equal one serving and provide more than 50 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fiber. Try mixing some diced fresh apricots into hot or cold cereal, or toss some in a salad.
Apples for a Quick Fibrous and Vitamin C–Rich Snack
An apple a day really might keep the doctor away. Toss one in your purse or tote bag if you're on the go; a small apple is a great fruit choice, with just 77 calories and 21 g of carbs. Apples are also loaded with fiber and are a good source of vitamin C. Don't peel your apples, though — the skins are the most nutritious part, full of antioxidants.
Oranges for a Juicy, Refreshing Source of Vitamin C
Eat one orange and you've gotten all the vitamin C you need in a day. This low-GI choice comes in at only 15 g of carbohydrates and 62 calories. Oranges also contain folate and potassium, which may help normalize blood pressure. And while you're enjoying this juicy treat, don't forget that other citrus fruits, like grapefruit, are also great choices.
Pears for Easy Snacking, Plus Vitamin K and Fiber
Because pears are an excellent source of fiber and a good source of vitamin K, they make a wise addition to your diabetes meal plan. Plus, unlike most fruit, they actually improve in texture and flavor after they're picked. Store your pears at room temperature until they're ripe and perfect for eating (they can then be stowed in the refrigerator). Here's a tasty treat: Slice up a pear and toss it into your next spinach salad.
Zesty Green Kiwi for Potassium, Fiber, and Vitamin C
If you've never tried a kiwi, you may not know that its brown fuzzy peel hides a zesty bright green fruit. Delicious kiwi is a good source of potassium, fiber, and vitamin C. One large kiwi has about 56 calories and 13 g of carbohydrates, so it's a smart addition to your diabetes-friendly diet. Kiwis are available year-round and will last in the refrigerator for up to three weeks.
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