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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

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. 

Related articles: 

10 Ways to Cut Back on Sugar During the Holidays