10 Recommended Fruits for People with Diabetes and Which Ones Should Be Eaten in Moderation
Living with diabetes, prediabetes, or difficulty controlling blood sugar doesn’t mean giving up fruit. In fact, fruit can and should be part of a healthy diet, as long as the right choices are made and appropriate portions are respected.
The real problem isn’t fruit itself, but rather not understanding how it impacts blood sugar. To understand this, it’s essential to grasp two key concepts:
The Two Indicators That Make the Difference
Glycemic Index (GI)
Indicates how quickly the sugar in a food enters the bloodstream.
Low GI (less than 55): slow and controlled rise in blood glucose.
High GI (more than 70): rapid and sharp rise.
Glycemic Load (GL)
Measures how much actual sugar enters the body in a typical serving.
Low GL (less than 10): safe.
High GL (more than 20): high risk.
The golden rule is clear: prioritize fruits with a low GI and low GL, evaluated in standard 120-gram servings.
The 10 most recommended fruits for people with diabetes
10. Pear
Sweet, filling, and safe.
Low GI and very low GL. Ideal for curbing cravings without glucose spikes.
9. Apple
Eat with the peel, it provides soluble fiber (pectin), which helps control cholesterol and slows sugar absorption.
8. Passion fruit
In addition to its low glycemic impact, it promotes rest, a key factor in stabilizing glucose.
7. Whole orange
The whole fruit is an excellent option.
Juice, on the other hand, removes the fiber and concentrates the sugar. Eating the orange is healthy; drinking the juice is not.
6. Kiwi
Helps control glucose and provides antioxidants that contribute to blood pressure control.
5. Strawberry
Minimal impact on glucose and great cardiovascular benefit thanks to its antioxidants.
4. Guava
One of the most complete fruits: very low glycemic index, rich in fiber, and completely safe when consumed fresh.
3. Avocado
Hardly raises blood sugar. Provides healthy fats that protect the heart.
Important: It is high in calories, so half to one avocado per day is recommended.
2. Peach
Safe at all stages of glucose metabolism disorder. Versatile and easy to incorporate into your diet.
1. Fresh Cherry
The champion. Low glycemic index, moderate glycemic load, and a great anti-inflammatory effect.
Note: Only fresh cherries, not those preserved in syrup.
The 5 Fruits That Require More Control
These fruits aren’t forbidden, but they should be consumed in moderation.
5. Mango
Very tasty, but high in sugar. The fiber doesn’t compensate for its high carbohydrate content.
4. Pineapple
Its acidic flavor can be deceiving. It raises blood sugar more than you might think.
3. Banana
It provides potassium, but also has a high glycemic load.
If consumed, it should be in small portions and preferably not too ripe.
2. Papaya
It aids digestion, but can raise blood sugar if consumed in excess.
1. Grapes
Small, sweet, and easy to eat without restraint. The problem isn’t a single grape, but the entire bunch.
Two Important Warnings Many Ignore
Dried and Dehydrated Fruits
Raisins, dried apricots, candied fruits, and jams concentrate sugar by removing water. For someone with diabetes, they function like candy, not fruit.
Ripeness level: The riper a fruit is, the more starch it converts to sugar. It’s always best to eat it when it’s just ripe or slightly underripe.
What about watermelon?
The special case: Watermelon has a high glycemic index (GI), but a very low glycemic load (GL) because it contains a lot of water. The real problem is the quantity: it’s difficult to eat just a small portion. If you have self-control, you can eat it; otherwise, it’s best to avoid it.
Tips and recommendations:
Always prioritize whole fruit, never juice.
Respect portion sizes, even with “safe” fruits.
Avoid overripe fruit.
Don’t use seeds as an excuse to eat excessive amounts of sweet fruit.
Start making changes at breakfast: protein + low-GI fruit is an excellent combination.
Don’t try to change everything at once; small, steady progress is more effective than drastic changes.
Managing diabetes isn’t about prohibitions, but about smart, conscious choices. Choosing the right fruits, respecting portion sizes, and taking things one step at a time can make a real and lasting difference to your health. A small change today can become a big benefit tomorrow.