5 Best Fruits for Diabetes

Although it has been repeatedly refuted, a common diabetes myth that persists is the idea that fruit consumption should be avoided when you need to monitor your A1C. The majority of the time, people with diabetes are advised to control their blood sugar levels by avoiding sugary foods. Fruits, on the other hand, are sweet and have natural sugar in them and are one of the most nutrient-dense food groups. Does that imply that it is harmful to those who have diabetes? Absolutely, NO! In fact, a study published in the October 2021 Journal of Clinical Endocrinology & Metabolism suggests that those who consume a diet high in whole fruits may be less likely to initially develop type 2 diabetes.

So, if next time you have a sweet tooth, try one of these naturally sweet and juicy treats from Mother Nature. You can either slice some up at home and add them to your breakfast bowl, or you can keep it easy and just put a piece in your bag for when you’re on the road.



The proverb “an apple a day keeps the doctor away” may have contributed to apples’ popularity as one of the most consumed fruits worldwide. Nevertheless, this statement has a meaning. The abundance of soluble fibre, vitamin C, and other nutrients makes apples very nutrient-dense foods. The fruit also contains antioxidant qualities that make it a fantastic addition to a diabetes diet. Apples include carbohydrates that may raise blood sugar levels, but the fruit’s fibre content helps to keep those levels stable.


Oranges are considered a member of the citrus fruit family and are regarded as one of the diabetes superfoods. The fruit is rich in potassium, folate, fibre, and vitamin C. Oranges also contain a lot of fibre, which delays the conversion of sugar after ingestion. One can obtain almost all the vitamin C required for the day by eating one medium orange (63 mg, making it an excellent source). According to the USDA, this delicious option contains 65 calories and 16 g of carbs. The American Heart Association claims that one medium orange has folate (24 mcg), and potassium (238 mg) which aids in the formation of red blood cells and helps stabilise blood pressure. The best method to eat oranges is to consume them uncooked, not in liquid form.

  1. KIWIS

Kiwis are high-fibre fruits that aid with sugar control because they have a low glycemic index. A kiwi has a GI of 49, which indicates that it takes time for the fruit to enter the bloodstream and does not quickly break down into glucose. The USDA claims that a kiwi is a fantastic source of vitamin C and also provides some potassium and fibre. It is a wise addition to your diabetes-friendly diet because it also contains roughly 48 calories and 11 g of carbohydrates per serving. Additionally, studies have demonstrated that having fruit for breakfast considerably reduces the blood’s absorption of sugar. The main cause of this is that kiwis have a high fibre content and can hold a lot of water.


Strawberries, raspberries, blueberries, and blackberries are all low-carb fruits that are suitable for a diabetes diet. Berries are high in antioxidants, and their minerals and phytonutrients aid to reduce glucose absorption when consumed. In addition, they are anti-inflammatory due to the inclusion of fibre and vitamin C. They are considered ‘super food’ by the ADA because of their abundance of fibre and antioxidants. The U.S. Department of Agriculture estimates that one cup of fresh blueberries contains 84 calories and 21 grammes (g) of carbs (USDA).


Jamun sometimes referred to as Indian blackberry or black plum, is one of the finest fruits for diabetes. The fruit has a low sugar content and is 82% water and 14.5% carbs. The fruit’s jambosine and jamboline content delays the transformation of starch into sugar. This aids in preventing unexpected rises in the body’s blood sugar levels. Additionally, eating Jamun has been demonstrated to boost insulin secretion. Diabetes type 2 symptoms like thirst and frequent urination can be treated with Jamun. Its low glycemic index helps to maintain regular blood sugar levels. It can also delay the onset of type 2 diabetes, a disease brought on by a sedentary lifestyle.


It is advisable to always look at the fruit’s glycemic index and nutritional profile before adding it to your diabetes diet. One should also consider the serving size as well.

QUICK SUGGESTION: A combination of fruits along with foods that also contain fat and protein will significantly help in the prevention of blood sugar spikes. For example:  include an apple with peanut butter or berries with natural yoghurt.

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