Eating fruit is a delicious way to satisfy hunger and meet daily nutritional needs. However, most fruits contain sugar. This has raised questions about whether fruits are suitable for people who have diabetes.

Diabetes is a chronic but manageable condition in which the body struggles to control the levels of blood sugar.

Is fruit dangerous for people with diabetes? This article will suggest fruits to eat and avoid if you have diabetes, as well as examining the interaction between fruit & blood sugar.

Fruits and diabetes
People with diabetes can eat fruit.

The American Diabetes Association (ADA) recommends that any fruit is fine to eat for a person with diabetes, so long as that person is not allergic to a particular fruit.

A meta-analysis published in 2014 in the British Medical Journal found higher fruit intake was significantly associated with a lower risk of type 2 diabetes.

The preparation of fruit, however, can affect blood sugar. Fresh or frozen fruits are better than processed fruits straight from a can or jar, such as applesauce and canned fruit. Processed fruits also include dried fruit and fruit juices.

People with diabetes should eat processed foods sparingly or avoid them completely. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.

The National Institute of Diabetic and Digestive and Kidney Diseases (NIDDK) recommends that people with diabetes should avoid fruit juices or canned fruits with added sugar.

Fruit blends like smoothies also have high sugar content and are more rapidly absorbed leading to higher spikes in blood sugar.

What is the glycemic index?

For a person with diabetes, one way to select safe and suitable fruits and other high-carbohydrate foods are to check the glycemic index (GI).

GI is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food item may raise blood sugar levels.

High GI foods are absorbed faster than medium or low GI foods.

Glycemic load (GL) takes into account the GI of food plus the number of carbohydrates in a serving. GL may be a more accurate way of assessing how food affects blood sugar management over time. Low-GI and low-GL foods are better for helping control blood sugar levels.

People may be surprised to learn that many fruits have a low glycemic index. People digest starchy vegetables, such as potatoes and grains, more rapidly, so these have a higher GI index.

The longer a carbohydrate-rich food is cooked, the higher the GI value. Fat, fiber content, and cooling carbohydrates after they have been transformed into resistant starches via cooking can all dramatically lower GI values.

List of fruits for diabetes

Below is a list of fruits divided by the GI index, as reported by the U.S. Department of Agriculture (USDA).

 

Low GI and GL fruits

Some fruits have a GI of under 55 and a GL under 10, including.

  • apples
  • avocados
  • bananas
  • berries
  • cherries
  • grapefruit
  • grapes
  • kiwi fruit
  • nectarines
  • orange
  • peaches
  • pears
  • plums
  • strawberries

Medium-GI fruits (GI of 56 to 69)

A fruit with a GI of between 56 and 69 is considered to be a medium-GI food. All fruits listed below still have GL levels under 10.

  • honeydew melon
  • figs
  • papayas
  • pineapples

High-GI fruits

Fruits with a GI higher than 70 are high-GI and a GL of greater than 20 is high GL. While these are safe to eat with diabetes, it is important to eat larger quantities of lower-GI fruits instead.

  • dates (high GL)
  • watermelon (low GL)
Benefits for diabetes
lemon eyes
Fruit plays a key role in helping people with diabetes feel full and absorb sugar slowly.

Eating enough fiber plays an important role in managing diabetes.

A diet high in soluble fiber can slow the absorption of sugar and control its levels in the blood. Many fruits are high in fiber, especially those with the skin or pulp included.

Many fruits are filling because of their high fiber and water content.

Diets containing enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has been linked to type 2 diabetes.

Fruits are high in fiber and nutrients, so they are a good choice in meal planning. Fruits that have been processed such as applesauce and fruit juices have had their fiber removed and should be limited.