Health & Life

8 Top Fruits for Diabetics

These fruits offer a plethora of vitamins, minerals to fortify your well-being without spiking your blood sugar.

21 April, 2024

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According to the International Diabetes Federation (IDF), a healthy diet for diabetics should include up to three servings of fruit per day (about 30% of total daily food intake). Diabetics can use the glycemic index (GI) and glycemic load of fruits to determine which fruits they can and cannot eat. For diabetics, fruits with a GI of over 70 are considered high and should be avoided. GI between 55-70 is moderate, and GI below 55 is low (and can be consumed).

Grapefruit

Grapefruit is one of the best fruits for diabetics. It has a GI of 25 and is 91% water. It is also a good source of soluble fiber and vitamin C. Notably, grapefruit contains naringenin, a naturally occurring bitter flavonoid that has been shown to increase insulin sensitivity and improve insulin resistance in people with type 2 diabetes.

Oranges

Oranges are 87% water and a good source of fiber, vitamin B1, vitamin C, and very little sugar. Adding oranges to your regular diet can boost your immune system, improve your resistance, and control blood sugar. Oranges have a GI of 44.

Apples

Apples are a good source of fiber, vitamins, minerals, and water. Studies have shown that the pectin in apples can help eliminate toxins from the body and reduce insulin requirements in diabetics by up to 35%. The GI of apples is 38, making them a good choice for diabetics, especially those with type 1 diabetes.

Pears

Pears have the same GI as apples (GI=38). They are high in water, fiber, vitamins, and minerals, which can help increase insulin sensitivity and manage diabetes.

Plums

Plums are a popular summer fruit. They are low in calories and have a sweet and tart flavor. They also have a very low GI of only 24. Plums are a good source of fiber, making them beneficial for people with heart disease and diabetes. Eating plums can also help improve digestion and constipation in diabetics.

Peaches

Peaches are a sweet and juicy fruit with a low GI of 28. They are a good source of fiber, antioxidants, and vitamins. Fresh peaches are a good choice for diabetics (avoid canned peaches, as they are packed in sugary syrup and contain preservatives that are not good for your health).

Guavas

Guavas are high in fiber, potassium, vitamin C, and antioxidants. They are a low-GI fruit that is good for digestion and helps control blood sugar in diabetics.

Avocados

Avocados are low in carbohydrates and high in fiber. They have a very low GI of only 15 and do not significantly affect blood sugar levels after eating. Therefore, avocados are a good choice for diabetics (as long as they are not consumed with sweeteners like sugar or condensed milk).

Which fruits should diabetics avoid?

Diabetics should limit their intake of fruits with a high GI, such as ripe mangoes, pineapples, papayas, watermelons, and kiwis. If you like these fruits, you can still eat them, but you should control the amount you eat and limit yourself to no more than 100 grams per day.

Bananas, raisins, longans, and dates are fruits with a very high sugar content and GI, so diabetics should avoid them.

Frequently asked questions

Diabetics should aim for fruits with a GI of 55 or lower. Fruits with a GI between 55-70 are considered moderate, while a GI above 70 is high and should be avoided.

Grapefruit, oranges, apples, pears, plums, peaches, guavas, and avocados are excellent choices for diabetics. These fruits have a low GI, are rich in water, fiber, vitamins, and minerals, and offer various health benefits such as improved insulin sensitivity, better digestion, and reduced insulin requirements.

Diabetics should limit or avoid fruits with a high GI, such as ripe mangoes, pineapples, papayas, watermelons, and kiwis. Fruits with a very high sugar content and GI, including bananas, raisins, longans, and dates, should also be avoided.