5 best fruits for diabetics, and how much to eat

Key takeaways

• Low-GI fruits are a good fit: Apples, pears, berries, cherries and citrus all score 55 or under on the glycemic index.
  
• Portions matter as much as the fruit: One serving is about 15 grams of carbs, which works out to a small apple or ¾ cup of blackberries.
  
• Whole fruit is the everyday choice: Juice and dried fruit pack more sugar into a smaller amount, so save them for small portions.
  
• Check your medicines first: Grapefruit can change how some common prescriptions work

Fresh fruits can be an ideal choice for a diabetic menu, keeping in mind some fruits may have greater benefits than others. When choosing fruit, you’ll want to consider the sugar content and what’s called the glycemic index (GI). This measurement defines foods on a scale—those that cause blood sugar to rise (high on the scale) versus those that cause a slow rise in blood sugar (low on the scale).

Fruits are ranked from high to low, with a lower GI being the best choice for a diabetic.

• Low GI: 1-55
  
• Medium GI: 56-69
  
• High GI: 70 and up

With any fruit, it’s important to limit the size of the portions and think about mixing fruit with high-protein foods to balance the sugar intake.

To get started, here are the 5 best fruits for diabetics to put on the plate.

• Apples – The old adage, “An apple a day keeps the doctor away”, may prove true in this case. With a low GI measurement, apples make an ideal snack when eaten alone or paired with cheese or peanut butter.
  
• Berries – Blackberries and cherries have a GI index in the mid to low 20s. While not quite as low at 47, strawberries are still a good choice for breakfast or a light summer dessert.
  
• Grapefruits and oranges – A source of vitamin C, both grapefruits and oranges are another excellent choice for diabetics. However, check with your healthcare provider before eating grapefruit, as it can interfere with some medications.
  
• Tomatoes – A versatile food, tomatoes can be eaten fresh or added to sauces or stews. A cup of tomatoes has only 32 calories and 7 grams of carbohydrates. Add a slice to a sandwich or mix in a salad for variety.
  
• Bananas – While higher on the GI scale, bananas can be included in moderation. Less ripe bananas are a better choice because riper bananas have more sugar. High in potassium and easy to eat, bananas are inexpensive and can be found during any season.

Glycemic index chart: fruits and serving sizes

Use this chart to compare common fruits at a glance. The GI numbers come from published lab testing¹, and each serving holds about 15 grams of carbohydrates, the amount the American Diabetes Association uses as one fruit serving.²

GI values are averages. Your own blood sugar may respond a little differently, so a meter reading 1 to 2 hours after eating is the best way to learn what works for you.

Fruits to enjoy in smaller amounts

You don't have to give up a fruit you love. Some just call for a smaller portion or a little planning.

• Watermelon and pineapple: Both rank higher on the GI scale, but a measured serving with a meal is usually fine. Eating them with protein slows the rise in blood sugar.
  
• Dried fruit: Two tablespoons of raisins have about the same carbs as a small apple.² A handful goes further than it looks, so measure it out.
  
• Canned fruit: Skip fruit packed in syrup. Look for labels that say "packed in its own juice," "unsweetened" or "no added sugar."²
  
• Fruit juice: Without the fiber, juice raises blood sugar faster than whole fruit. Most people with diabetes do better saving it for a low blood sugar (more on that below).

Simple ways to add fruit to your day

• Pair it with protein or a healthy fat: apple slices with peanut butter, berries in plain Greek yogurt or an orange with a few almonds.
  
• Spread your servings across the day instead of eating several at once.
  
• Leave the skin on apples and pears for extra fiber.
  
• Let fruit be dessert. The American Diabetes Association's Diabetes Plate Method suggests a small whole fruit or ½ cup of fruit salad.²
  
• Keep unsweetened frozen berries on hand. They're often cheaper out of season and keep for months in the freezer.

What older adults should keep in mind

Fruit advice written for younger adults doesn't always fit after 65. Here are a few things worth talking through with your doctor.

Choose fruit that's easy to chew

If dentures or sensitive teeth make crunchy fruit hard to eat, try ripe pears, berries, peeled orange sections, canned peaches in juice or the baked apples below. Soft fruit gives you the same benefits.

Watch potassium if you have kidney disease

Bananas, oranges and orange juice are high in potassium. For most people that's a plus. If you have kidney disease, though, your body may have trouble clearing extra potassium, so ask your doctor how much is right for you before adding more.

Know when juice is the right choice

Juice works fast, and that's exactly why it helps during a low. The American Diabetes Association's 15-15 rule says that if your blood sugar drops below 70 mg/dL, have 15 grams of fast-acting carbs, such as ½ cup of juice, then check again in 15 minutes. If you take insulin or a sulfonylurea, keep a small juice box nearby.

Grapefruit and your medicines

The U.S. Food and Drug Administration puts it plainly: "Grapefruit juice and grapefruit can affect the way your medicines work."³ That includes some statins for cholesterol, some blood pressure medicines and some heart rhythm medicines. Seville oranges, pomelos and tangelos may have the same effect.³ Not every medicine is affected, so bring your medication list to your next visit and ask.

Easy recipe ideas

If you’re looking for more ways to include fruits in your diet, here are easy recipes that take little time or effort to make.

Fruit compote

Even those fruits that may be higher on the GI scale, like pineapple or watermelon, can still be used in moderation. A fresh bowl of mixed, chopped fruits can be added to cottage cheese, cereals, yogurts, or can be eaten alone.

Baked apples

Baked apples with a touch of butter or cinnamon can be eaten for breakfast or as a dessert. Slice apples and arrange in a shallow dish. Dot with butter and cinnamon. Bake at 350 degrees for 20-30 minutes until soft.

Caprese salad

This super simple salad can add variety when lettuce salads become routine. Slice ripe tomatoes and fresh mozzarella cheese. Place the cheese on a plate and top with the tomato. Chop fresh basil and mix with enough olive oil to coat the tomatoes and cheese. Sprinkle lightly with salt. This salad pairs perfectly with a small steak or piece of salmon, or as an appetizer.

Frequently asked questions

• Can people with diabetes eat bananas? Yes. A ripe banana has a GI of about 51, which is still in the low range. Bananas have more carbs than berries or apples, though, so stick to half a large banana or one small one. A slightly green banana raises blood sugar more slowly than a very ripe one.
  
• What fruit is lowest in sugar? Berries are among the lowest-carb fruits. With strawberries, raspberries and blackberries, you can eat a generous portion, often ¾ cup or more, for about 15 grams of carbs. Cherries and grapefruit are also very low on the glycemic index.
  
• Is fruit juice OK if I have diabetes? Juice raises blood sugar faster than whole fruit because the fiber is gone, and it's easy to drink a lot of it. Choose whole fruit most of the time. Juice does have one job: if your blood sugar runs low, ½ cup can bring it back up quickly.
  
• How much fruit should I eat a day? The Dietary Guidelines for Americans suggest about 1½ cups of fruit a day for women over 50 and 2 cups for men. If you have diabetes, spread that across the day and count it as part of your carbs. Your doctor can help you find the right amount.
  
• Is dried fruit good for diabetics? Dried fruit is nutritious but very concentrated. Just 2 tablespoons of raisins has about the same carbs as a small apple. If you enjoy it, measure your portion and pair it with nuts or yogurt.
  
• Can I eat grapefruit if I take medicine? It depends on the medicine. Grapefruit can change how some statins, blood pressure medicines and other prescriptions work. Ask your doctor or pharmacist before adding grapefruit or grapefruit juice to your routine.

How Conviva supports your health journey

Managing diabetes is easier when your doctor knows you. At Conviva, doctors spend up to 50% more one-on-one time with patients, so there's room to talk through your meals, your medicines and what's working. Same-day appointments and 24/7 on-call provider access mean you have support when something changes.

Find a Conviva center near you or become a patient to start a care plan built around you.