The 9 Best Fruits for Diabetics

When you have diabetes, it's important to choose foods that keep your blood sugar (glucose) stable. One of the areas many people get confused about is fruits. Do they have too much sugar? Are they good for diabetics? And if so, which ones?

The reality is that not all fruits are equal. Some can help your body regulate your blood sugar levels. Others can cause unwanted blood sugar spikes. This is because different fruits have varying amounts (and types) of protein, fats and carbohydrates. All of these nutrients affect your body’s blood sugar levels differently.

Two metrics—the glycemic index (GI) and glycemic load (GL)—can help you choose fruits for your blood sugar. In this blog post, we'll break down the best fruits for your diabetes diet, along with their GI and GL.

How does fruit impact blood sugar?

Fruit contains carbohydrates and naturally occurring sugars—fructose and glucose—that raise your blood sugar levels. Some fruits raise your blood glucose more and faster than others. This depends strongly on the type of fruit you eat, how much, and its form, as well as your baseline glucose management.

Unlike candy and refined sugars, fruit also contains fiber. Fiber slows down how fast your body absorbs fructose from fruit. It can also lower your fasting blood sugar if you have diabetes or prediabetes.

For people with these conditions, glycemic index (GI) and glycemic load (GL) describe how fruit affects blood sugar.

Glycemic index (GI). This measures how fast and high your blood sugar rises when you eat a carbohydrate food like fruit. It’s strongly influenced by how much fructose is in a fruit and its carbohydrate-to-fiber ratio.

Foods with a medium (56–69) or high GI (70+) tend to have higher fructose and carbohydrate-to-fiber ratios. These can cause fast spikes in blood sugar. Low-GI foods (1–55) tend to have more fiber relative to fructose, like apples and berries with an edible peel. High-fiber fruits are broken down more slowly, so they cause more gradual blood sugar rises.

Glycemic load (GL). GL factors in portion size (GI × grams of carbohydrate per serving ÷ 100). It ranges from low (1–10) to medium (11–19) to high (20+). GL shows how much a typical fruit serving is likely to raise your blood sugar.

When you’re managing diabetes, focus on two things: low-GI fruits and moderate portions.

Top 9 fruits for diabetics

1. Apples

Apples are one of the most researched fruits for diabetes. They're high in fiber and polyphenols. Eating one medium apple three times a week can reduce your type 2 diabetes risk.

2. Berries

Blueberries, strawberries, and raspberries are high in antioxidants. They support long-term blood sugar control and lower your type 2 diabetes risk. Pairing them with nuts or a healthy fat keeps your blood sugar steadier.

3. Kiwi

Kiwi is a practical breakfast swap when managing your glucose levels. Swapping half a serving of cereal for kiwi can cut sugar peaks by 35%. It also gives you up to 100% of your daily vitamin C.

4. Citrus fruits

Whole citrus fruits like grapefruit contain antioxidants that improve insulin sensitivity. Choose fresh fruit segments over pulp-free juice—they offer more fiber and keep you fuller for longer.

5. Avocados

Avocados are rich in healthy fats that help stabilize insulin. If you have prediabetes, eating avocados regularly can cut your type 2 diabetes risk by 32%.

6. Apricots

Fresh apricots have a modest glycemic impact and fit well into a diabetes-friendly diet. Fresh apricots have a lower GI than dried, and less sugar than canned. They’re also packed with healthy minerals and vitamins A, C, and E.

7. Peaches

Peaches are packed with essential vitamins and minerals. They have a lower GI than many tropical fruits. They're rich in polyphenols, which help avoid sharp blood glucose spikes after meals.

8. Nectarines

Nectarines are fiber-rich, especially when eaten with the skin. They have a similar nutritional profile to peaches and can reduce inflammation and support heart health.

9. Cherries

Cherries are rich in polyphenols, which are important for sugar control. Choose fresh cherries over canned—these often include added syrups that spike blood sugar fast.

Benefits of fruits for people with diabetes

When eaten in moderate amounts, whole fruits have several benefits for people with diabetes:

• Essential vitamins and minerals for overall health. Many fruits are rich in nutrients like vitamins A, C, and E. They also offer minerals like potassium, zinc, and magnesium. These support blood sugar control, immune function, and healthy digestion. Citrus fruits, berries, and tropical fruits are good examples.
• High in fiber. Unlike candy and other processed foods, fruit has fiber. This helps regulate blood sugar and aids digestion.
• Contain antioxidants. Fruits like grapes, blackberries, apples, and plums are rich in antioxidants like polyphenols. These encourage lower inflammation, more stable energy levels, and faster recovery from illnesses.
• Support heart health. Fruits high in fiber and antioxidants can reduce cholesterol and blood pressure. This is important for diabetics, who face higher heart risks.
• Lower gestational diabetes risk. Low-GI whole fruits are important during and after pregnancy. These help reduce your risk of gestational diabetes.

Fruits to be mindful of if you’re diabetic

There aren’t necessarily any “bad” fruits for people with diabetes. However, fruits with a higher GI and GL will cause your blood sugar to spike faster. Pairing them with proteins and healthy fats (like cheese, nuts, or yogurt) can help prevent blood sugar spikes.

In other words, you don’t need to avoid the fruits listed below. In fact, a review of studies focused on fruit intake and diabetes found that eating 200 g of fresh fruit per day (about 1 ¼ cups of berries, an apple, or a banana) appears to prevent type 2 diabetes and weight gain.

Instead, just try to eat high-GL and high-GI fruits in moderation.

1. Watermelon

People with diabetes can eat watermelon, but it’s important to watch portion size. Watermelon has a high GI of 74, which means it can spike blood sugar quickly. If you are eating it, be sure to monitor your glucose levels closely. This can help you get a sense of how your body responds to it.

2. Pineapple

Pineapple is a nutritious fruit that offers a range of vitamins and minerals. However, it's generally not recommended as a first-choice fruit for diabetics.

This is because pineapple's GI can range from moderate (59) to high (82) depending on its ripeness and how it’s processed.

3. Bananas

The GI for a ripe banana is 62 (medium). This means bananas can cause blood sugar to rise faster than low-GI fruits. Bananas are also high in natural sugars, especially if they're overripe.

Bananas can still be enjoyed in moderation if you have diabetes. However, it's important to monitor their impact on glucose levels closely.

4. Canned fruits with added sugar

Canned fruits are often preserved in sugary syrup. The canning process can also deplete a fruit's natural fiber content.

Both of these factors can be problematic for people with diabetes. Added sugars can spike your blood glucose, and fiber is essential for slowing down sugar absorption.

For these reasons, canned fruit without added sugars can make for a healthier choice, or better yet, fresh or frozen fruit.

5. Dried fruit

Dried fruit can still be a healthy choice for people with diabetes. However, when fruits are dried, they lose a lot of water content but retain all of their sugar and calories. This means that dried fruits are smaller, but have just as much sugar and carbs as fresh fruit.

Don’t worry, you can still enjoy dried fruits! But you should reduce your portion size so you’re not ingesting too much sugar at once.

6. Fruit juice

Fruit juice can be a challenge for people with diabetes because it usually doesn’t have the fiber that whole fruits have. Without fiber to slow the absorption of sugar, fruit juice can cause rapid blood sugar spikes.

Many fruit juices also contain added sugar, which can increase both GL and GI. If you choose to have fruit juice, opt for 100% juice with no added sugars, and limit the portion size.

Tips for eating fruit as a diabetic

If you’re managing diabetes, it’s best to choose low-GI fruit most of the time. Because small choices affect your sugar levels, it’s worth keeping a few tips in mind:

• Choose whole fruits over juice or canned and dried fruit. Juices often contain less peel, skin, and fiber, so you absorb sugar faster. Choose dried fruits carefully—they often contain added sugars that trigger fast blood sugar spikes.
• Watch portion sizes. Dried fruit is easy to overeat and has more carbohydrates per serving than fresh fruit. One study found that fresh mango improves blood sugar control and keeps you fuller for longer than dried mango.
• Pair your fruit with protein or healthy fats. This helps blunt sugar spikes. Nuts, yogurt, or avocado all work well. Adding 30 grams of almonds to a meal with dried fruit reduces blood sugar response compared to eating the fruit alone.
• Spread your fruit intake throughout the day. This helps keep your sugar levels more stable than eating two portions at once. One serving at breakfast with protein is better than two at once when you’re managing your glucose.
• Avoid canned fruits in syrup. Canned fruits like jelly, applesauce, or fruit cocktail often contain added sugars that aren’t obvious to spot. Check the ingredients for syrups, concentrates, and added sweeteners.

How Sesame can help with diabetes management

Managing your blood sugar or newly diagnosed? Book a virtual diabetes consultation with a licensed MD, DO, or other clinician on Sesame for personal guidance on healthy eating.

You may need to plan your diet carefully if you’re managing diabetes, but you don’t need to stop eating fruits entirely. Whole fruits in the right portions play a big part in managing diabetes.

Fruit for diabetics FAQs

What is the best fruit for a diabetic?

There’s no single “best fruit” when you’re managing diabetes. Research suggests that variety matters most —berries, apples, and citrus can all contribute to lower fasting blood glucose. Experts recommend whole fruits and portion control over avoiding specific fruits.

Are oranges good for a diabetic?

Yes, whole oranges and other citrus fruits are healthy sources of vitamin C. They also offer antioxidants that improve insulin sensitivity. Research shows oranges and 100% juice don't negatively affect blood sugar control. Whole fruit has more fiber, which means slower blood sugar rises.

What fruit does not spike blood sugar?

While all fruits raise blood glucose to some degree, low-GI options like apples, berries, and pears cause smaller sugar spikes. Choosing whole fruit over juice slows your blood sugar absorption thanks to its higher fiber content.