When you’re managing diabetes, the foods that you eat play a major role in keeping your blood sugar (glucose) stable. One of the areas many people get confused about is fruits – are they good for diabetics? And if so, which ones?
The reality is that not all fruits are created equal. Some can help your body regulate your blood sugar levels, while others can cause unwanted blood sugar spikes. This is because different fruits have different amounts (and different types) of protein, fats and carbohydrates. All of these macronutrients affect your body’s blood sugar levels differently.
For instance, fruits high in fiber (a type of complex carbohydrate) are digested more slowly, which is better for blood sugar control. Fruits high in glucose sugar (a type of simple carb) can cause a rapid rise in blood sugar because of how quickly the sugar gets absorbed into your bloodstream.
Two metrics - the glycemic index (GI) and glycemic load (GL) - can help you choose the best fruits for your glucose levels. In this blog post, we'll break down the best fruits to incorporate into your diabetes diet, along with their GI, GL and other nutritional benefits.
Glycemic index (GI) and glycemic load (GL)
When you’re choosing fruits for diabetes management, it's important to understand two terms: glycemic index (GI) and glycemic load (GL).
The GI measures how quickly a food causes your blood sugar to rise. Foods with a high GI can cause rapid spikes in blood sugar. Foods with a low GI are digested more slowly, causing a more gradual rise in blood sugar levels.If you have diabetes, foods with a lower GI (1 to 55) are considered a better food choice than foods with a medium GI (56 to 69) or a high GI (70 and higher).
A food’s GL is measured by looking at two things: GI and the number of carbs in a serving. It can help to predict how a particular food will affect blood sugar levels. A GL of 10 or less is low, which is better for those with diabetes. A GL of 11 to 19 is considered medium, and a GL of 20 or more is high.
GI and GL are important considerations for both Type 1 and Type 2 diabetics.
Top fruits for diabetics
1. Apples
According to the American Diabetes Association (ADA), the GI of an apple ranges from 32 to 38 (low). The GL of an apple is about 4.7 (low). Along with their low GI and GL, apples also have high fiber content. The fiber in apples helps slow down how quickly your body absorbs the sugar from the apple, which helps control blood sugar levels. Fiber is highest in the skin of an apple, so be sure to leave the peel on if you want to make the most of the fruit’s benefits!
Apples are also a good source of antioxidants like quercetin, which may help improve your cell’s response to insulin (insulin sensitivity). While moderation is key, as with any food when managing diabetes, incorporating apples into a balanced diet could offer several health advantages.
2. Berries
Berries - including blueberries, blackberries, raspberries and strawberries - have a GI range of 28-40 (low). The GL for a ½ cup can depend on the type of berry, but it’s typically between 2 to 7.2, which is categorized as a low glycemic load.
Berries are packed with antioxidants like anthocyanins and can help improve insulin sensitivity and lower blood sugar levels after meals. They are also low in carbohydrates, with about 21 grams of carbohydrates per cup.
3. Kiwi
These tart green fruits have a GI of 50 (low) and a GL of 7.7 (low), making them a suitable option for diabetics. It’s also an excellent source of vitamin C and fiber, both of which play a role in controlling blood sugar levels. Remember, portion size is important - one medium-sized kiwi is typically equal to a serving of fruit.
4. Citrus fruits
Citrus fruits like grapefruit and oranges offer numerous health benefits, including lowering blood pressure and cholesterol. Oranges have a GI of around 43 (low) and a GL of 4.4 (low), while grapefruit has an even lower GI (25) and a GL of 1.2 for a 1/2 cup of chopped grapefruit.
Citrus fruits are also rich in antioxidants, vitamin C, and flavonoids that are known for their potential cardiovascular benefits, including lowering blood pressure and improving overall heart health, which is crucial for people with diabetes who are at higher risk for heart disease.
However, talk with your healthcare provider before eating grapefruit if you're on medication – grapefruit can interact with certain drugs.
5. Avocados
Yes, you read that right! Not only are avocados a fruit, but they’re also low in carbs and rich in healthy fats. Because of this, avocados can help you maintain a balanced diet and healthy weight, which is crucial for diabetes management. They have a GI of about 40 (low) and a GL of 1 (low) for about ½ a cup.
Avocados also contain potassium and folate, nutrients that are beneficial for heart health. Avocados can be a wonderful addition to your diabetes meal plan when consumed in moderation.
6. Apricots
With a GI of 34 (low) and a GL of 3.8 (low), fresh apricots can be part of a diabetes-friendly diet. They’re also a great source of vitamin A, fiber and antioxidants. A single apricot contains about 4 grams of carbohydrates and has minimal impact on blood glucose levels when consumed as a whole fruit.
7. Peaches
The GI of a peach is about 28 (low) and the GL is around 3, making it a low-glycemic load fruit. Peaches are also a good source of dietary fiber, which helps regulate blood sugar by slowing down the absorption of sugar in the bloodstream.
Peaches are rich in vitamins and minerals such as vitamin A, vitamin C, and potassium, offering antioxidant benefits and supporting your overall health, too.
8. Nectarines
Nectarines are similar to peaches in terms of size, flavor, and glycemic load. With a GI of about 40 and a GL of 4 per 100g of fruit (around ¾ of a whole nectarine), these juicy fruits can be a great choice for diabetics.
9. Cherries
Depending on the serving size, the GI for cherries is about 22 (low), and it’s also considered a low glycemic load fruit, with a GI of about 2.7. They are also rich in antioxidants, like anthocyanins, which can help combat oxidative stress and inflammation, two factors often elevated in people with diabetes.
Additionally, cherries are a source of fiber, which aids in digestion and can contribute to improved blood sugar control. However, it's important to consume them in moderation and consult healthcare providers for personalized advice.
Fruits to be cautious of if you’re diabetic
There aren’t necessarily any “bad” fruits for people with diabetes. In fact, a review of studies published in the last 10 years studying fruit intake and diabetes found that eating 200g of fresh fruit per day (equivalent to about 1 ¼ cups of berries, an apple, or a banana) appears to prevent Type 2 diabetes and weight gain.
However, fruits with a higher glycemic index and glycemic load will cause your blood sugar to spike more rapidly. You don’t necessarily need to avoid any of the following fruits. However, eating them in moderation and pairing them with proteins and healthy fats (such as cheese, nuts, or plain yogurt) can help your body adjust to the increase in blood sugar.
1. Watermelon
Watermelon, while refreshing and hydrating, can pose challenges for people with diabetes due to its high GI of 72. Foods with a high GI are digested quickly and can cause rapid spikes in blood sugar levels, which is a concern for diabetes management.
2. Pineapple
Pineapple is a nutritious fruit that offers a range of vitamins and minerals. However, it is generally not recommended as a first-choice fruit for people with diabetes. This is because the GI of pineapple can range from moderate (59) to high (82) depending on the ripeness of the fruit, how it’s processed, and other factors.
3. Bananas
Bananas have a medium glycemic index (the GI for a ripe banana is 62). This means they can cause a quicker rise in blood sugar levels compared to other fruits with a lower glycemic index. Additionally, they are high in carbohydrates, with one medium-sized banana containing around 30 grams of carbs.
The amount of natural sugars in bananas – glucose, fructose and sucrose — can cause blood sugar levels to spike, especially when the banana is overripe. Though bananas can be consumed by people with diabetes in moderation and as part of a balanced diet, it is important to monitor their impact on glucose levels closely.
4. Canned fruits with added sugar
Canned fruits are often preserved in sugary syrups, and the canning process can also deplete the fruit of its natural fiber content. Both of these factors can be problematic for people with diabetes: added sugars can spike your blood glucose quickly, and fiber is essential for slowing down your body’s absorption of sugar.
For these reasons, opting for fruit that’s canned without added sugars can make for a healthier choice.
5. Dried fruit
Dried fruit can still be a healthy choice for people with diabetes. However, when fruits are dried, they lose most of their water content. This results in a more compact fruit that still retains all the natural sugar and calories of its larger, hydrated counterpart. In other words, dried fruit tends to have more concentrated sugar content and carbohydrate density than fresh fruit.
Don’t worry - you can still enjoy dried fruits! But you should reduce your portion size to make sure that you’re not ingesting too much sugar at once.
6. Fruit juice
Fruit juice can pose significant challenges for people managing diabetes because it often lacks the fiber found in whole fruit. Without any fiber to slow the absorption of sugar, fruit juice turns into a very concentrated source of sugar. This can result in rapid spikes in blood glucose levels.
Many fruit juices also contain added sugar. This makes their high glycemic index (GI) and glycemic load even higher.
How Sesame can help
If you're grappling with a recent diabetes diagnosis or struggling to manage your blood sugar, book an online diabetes consult on Sesame with a licensed clinician. They can provide guidance on how to manage your condition effectively, along with tips for healthy eating.
Managing diabetes requires careful planning, but it doesn't mean you have to eliminate fruits from your diet. By choosing options that are low on the glycemic index, rich in fiber, and packed with essential nutrients, you can enjoy fruit and all it has to offer!
