Best Fruits for Type 2 Diabetes: What to Eat and Avoid

Managing type 2 diabetes can be challenging, especially when it comes to understanding how different foods impact your blood sugar. Fruits are incredibly nutritious and packed with vitamins, minerals, antioxidants, and fiber. However, they also contain carbohydrates and natural sugars, like fructose, which can raise blood sugar levels.

Not all fruits affect blood sugar in the same way. Some fruits are lower in sugar and higher in fiber, which slows digestion and has a more gentle impact on blood sugar. Others contain more simple sugars, leading to a more significant spike in blood sugar. In this article, you’ll learn how fruit affects your blood sugar, the best fruits for type 2 diabetes, and which fruits you may want to eat mindfully to help manage your blood sugar more effectively.

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How Does Fruit Affect Blood Sugar?

Fruits are a natural source of carbohydrates, including fiber, starch, and fructose. Your body breaks starch and fructose down into glucose to use for energy, which increases your blood sugar. However, not all sugars have the same impact on blood sugar levels. We can look at the glycemic index (GI) and glycemic load (GL) to estimate how different fruits affect your blood sugar. 

The glycemic index measures how quickly a food raises blood sugar levels after eating it. Foods with a high GI cause a rapid spike in blood sugar, while those with a low GI lead to a slower, more gradual rise. The glycemic index ranges from 0 to 100, with 100 causing the highest spike in blood sugar. 

• Low GI: 0 to 55
• Intermedia GI: 56 to 69
• High GI: 70 to 100

The glycemic load takes this a step further by considering the portion size of the food, giving you a more accurate picture of how it will impact your blood sugar.¹

• Low GL: 0-10
• Intermediate GL: 11 to 19
• High GL: over 20

When it comes to fruit, those with higher amounts of sugar and lower fiber content tend to have a higher GI and GL, leading to more significant blood sugar spikes. On the other hand, fruits that are higher in fiber and have a lower sugar content are digested more slowly, resulting in a more gradual increase in blood sugar. Understanding these factors can help you choose fruits that align with your blood sugar management goals.

While these numbers are useful, they don’t tell the whole picture. When eating a meal or snack, pairing high-GI fruit with foods high in fiber, protein, and fat will help slow down digestion for a lower rise in blood sugar.²

Top 8 Fruits for People with Diabetes

When managing diabetes, it’s important to choose fruits that satisfy your sweet tooth and help keep your blood sugar levels stable. Fruits that have a lower amount of sugar per serving and more fiber, especially soluble fiber, have less of an effect on your blood sugar than fruits with more sugar or less fiber. 

Here’s a list of some of the top fruits to regularly include in your diet:

1. Apples

Apples are rich in fiber, particularly pectin, which helps slow down digestion and promotes stable blood sugar levels. In one small study, eating an apple before a high glycemic meal of white rice helped slow the postprandial blood sugar rise in people with impaired glucose tolerance compared to eating white rice without an apple. Apple skins are also rich in antioxidants like quercetin, which may reduce inflammation and support heart health.^{3, 4}

2. Berries

Berries like strawberries, blueberries, raspberries, and blackberries are packed with fiber and antioxidants, which help improve insulin sensitivity and reduce inflammation. Just one cup of raspberries has 8 grams of dietary fiber (30% of the daily value!) and only 15 grams of total carbs. Their low GI and GL make them excellent choices for steady blood sugar levels.^{5, 6}

3. Kiwi

Kiwi is a low-calorie fruit that provides 2 grams of fiber and 71% of your daily vitamin C needs, with just 10 grams of carbohydrates. A small study found that eating two kiwis daily significantly improved vitamin C levels in people with prediabetes without negatively impacting blood sugar or HbA1C. This suggests kiwi can be a beneficial fruit for people with diabetes.⁷

4. Citrus Fruits

Citrus fruits like oranges, clementines, tangerines, lemons, and limes are high in vitamin C and fiber, particularly soluble fiber, which helps regulate blood sugar. They’re also hydrating and rich in polyphenols, which may help protect against type 2 diabetes when eaten regularly.⁸

5. Avocados

Technically a fruit, avocados are low in carbohydrates and high in fiber and healthy fats, making them ideal for managing blood sugar. With 13 grams of fiber and 21 percent DV of potassium in each fruit, adding a few slices of avocado to your meals can help you feel fuller for longer and support a healthy heart.⁹ 

6. Apricots

Fresh apricots are a good source of vitamin C and beta-carotene, both of which may help protect against type 2 diabetes by reducing insulin resistance.¹⁰

7. Peaches

Peaches are low in calories and high in vitamins A and C. A whole peach (with the skin) has just 51 calories, with 2 grams of fiber and 12 grams of total carbohydrates. Their high fiber content helps manage blood sugar, while their natural sweetness is perfect for satisfying sugar cravings.¹¹ 

8. Cherries

Cherries are high in fiber; if you choose sour cherries over sweet, they’re also lower in sugar. While nutritionally, cherries are a good choice for people with diabetes, they’re also one of the richest sources of anthocyanins, an antioxidant associated with a lower risk of lifestyle-related diseases like cancer, diabetes, and heart disease.¹²

<div class="pro-tip"><strong>Also Read: </strong><a href=best-fruits-for-weight-loss>Best Fruits for Weight Loss That Will Keep You Healthy</a></a>.</div>

What Fruits You Should Avoid With Diabetes?

First, let’s clarify that even though you have diabetes, you don’t have to avoid any fruits– you can eat them all! That said, there are some fruits you may want to limit the portion size of and be mindful of what foods you pair them with while managing your blood sugar. Fruits that are higher in sugar and starch with less fiber tend to fall into this list. 

Here are some fruits that have a higher glycemic index or glycemic load, which can have a bigger effect on blood sugar, especially if eaten alone or in a larger portion. 

1. Watermelon

Watermelon is tricky because it has a high glycemic index, but its glycemic load is relatively low due to its high water content. So, while eating a large amount of watermelon may lead to a rise in blood sugar, a smaller portion paired with lean protein or healthy fats will have a smaller impact. 

2. Pineapple

Pineapple contains many natural sugars that can cause a significant blood sugar spike, especially if eaten in large quantities. Enjoy it in small portions, and consider pairing it with a source of protein or fiber to slow down the absorption of sugars. To enjoy it as a diabetes-friendly snack, pair half a cup with low-fat plain Greek yogurt or cottage cheese. 

3. Bananas

Bananas that still have a greenish tint are high in resistant starch, which helps slow digestion and improve insulin sensitivity, but as they become ripe, the starch converts to sugar. Stick to bananas that are not quite ripe or enjoy yellow bananas in small portions with high-protein foods and healthy fats.¹³ 

4. Canned Fruit

Canned fruit is notorious for including a lot of added sugars, which cause a spike in your blood sugar, even if the fruit is low GI.  If you’re enjoying canned fruit, stick to a small portion and buy options that say no-added sugars or canned in 100% fruit juice to reduce sugar intake. 

5. Dried Fruit

When fruit is dried, the sugars become much more concentrated, so a small portion packs a lot more sugar. This makes it easy to eat more than you realize, leading to a bigger spike in blood sugar. For example, one cup of grapes has about 15 grams of carbohydrates, but one cup of raisins contains a whopping 115 grams.¹⁴

6. Fruit Juice

Fruit juice is notorious for having added sugars, but even if you’re drinking no-added-sugar fruit juice, it will still lead to a larger spike in blood sugar. When whole fruit is juiced, fiber is removed, increasing the rate at which you digest and absorb the sugars. If you do drink fruit juice, stick to a half-cup serving and pair it with a balanced meal high in protein and healthy fats. 

Final Thoughts

Managing your blood sugar levels with type 2 diabetes doesn't mean you have to give up on fruits. Eating the right fresh fruits can help manage your blood sugar and provide essential vitamins, minerals, and antioxidants that support overall health. By focusing on fruits with a lower glycemic index and glycemic load, such as apples, berries, and kiwi, you can enjoy the natural sweetness of fruit while keeping your blood sugar levels stable.

Don’t restrict yourself from the higher-glycemic fruits you love, either. Watermelon, pineapple, and bananas can still fit into a diabetes-friendly diet; just be mindful of the portions and pair them with protein, fiber, and fat to minimize their effect on your blood sugar. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Including fruit in your diet is a tasty way to increase your intake of essential nutrients like fiber, vitamins, and minerals. Since fruit is a complex carbohydrate, it breaks down more slowly, leading to a steadier impact on your blood sugar levels.

With a Signos continuous glucose monitor (CGM), you can keep track of how different fruits affect your blood sugar, making it easier to manage your health and build healthier eating habits.

Explore how the foods you love impact your blood sugar on the Signos blog and take the quick quiz to find out if Signos is the right fit for you.

<div class="pro-tip"><strong>Learn More: </strong><a href=10-best-fruits-metabolic-health>13 Fruits That Boost Your Metabolism</a>.</div>