Best Fruits for Diabetics: What to Eat and What Not to Eat?
Fruits are a great source of vitamins, minerals, and fiber, but diabetics need to be careful when choosing fruits. Some fruits raise blood sugar levels quickly, while others have a more gentle effect. Below are some fruits that are beneficial and harmful for diabetics:
Fruits that are beneficial for diabetics (low GI):
These fruits raise blood sugar slowly and are rich in fiber and antioxidants:
Berries (raspberries, strawberries, blueberries):
Low glycemic index (GI) (20-40)
Rich in fiber and antioxidants
Control inflammation and improve insulin sensitivity
Apples (with skin):
GI about 36
Good source of fiber and vitamin C
Helps regulate blood sugar
Cherries:
GI about 20
Contains anthocyanins that help control blood sugar.
Pears:
GI around 38
Source of fiber and vitamin K
Oranges and grapefruit (not juice):
GI around 40-50
Rich in vitamin C and potassium
Kiwi:
GI around 50
Contains vitamin C and fiber
Plums and prunes:
GI around 24
Controls cravings and improves digestion
Peaches:
GI around 42
Rich in fiber, vitamins A and C
Pomegranates:
GI around 53
Contains powerful antioxidants and anti-inflammatory compounds
Fruits to be consumed with caution (moderate GI):
Ripe bananas:
GI around 51-60
It is better to consume unripe or green bananas, which have a lower GI.
Grapes:
GI around 53
Consume in moderation and in small quantities.
Cantaloupe and melon:
GI around 65
They should be consumed in small quantities due to their high sugar content.
Mango:
GI around 60
Limit consumption because they are high in sugar.
Fruits to avoid or consume in very limited quantities (high GI):
Watermelon:
GI around 72
Raises blood sugar quickly.
Dates:
GI around 103
Very sugary and high in calories.
Pineapple:
GI around 66
High sugar and relatively low fiber.
Dried figs:
GI around 65
Dried fruits usually have a more concentrated sugar content.
Important tips for consuming fruit for diabetics:
Control portion size: Even fruits with a low GI can raise blood sugar if consumed in large quantities.
Eat fruit with the skin: It has more fiber and reduces sugar absorption.
Combine with protein or healthy fat: Eating fruit with nuts or yogurt can prevent sudden spikes in blood sugar.
Avoid processed fruit juices: They often contain added sugars and are low in fiber.
Choose fresh fruit over dried fruit: Dried fruit has a more concentrated sugar content and has a greater impact on blood sugar.
Conclusion:
People with diabetes can enjoy low-glycemic fruits such as berries, apples, pears, and oranges in moderation. However, they should avoid or consume very small amounts of high-GI fruits such as watermelon, dates, and pineapple.
Guide to choosing and consuming fruits for diabetics
1. Choosing fruits based on the glycemic index (GI):
The glycemic index is a number that shows how quickly a food increases blood sugar. For diabetics, consuming foods with a low (below 55) or medium (55-69) GI is recommended.
Low GI: apples, cherries, plums, pears, oranges, raspberries
Medium GI: ripe bananas, grapes, cantaloupe, mango
High GI: watermelon, dates, pineapple, dried figs
2. The best time to consume fruits for diabetics:
Breakfast: fruits such as apples, pears or grapefruit with a source of protein such as low-fat yogurt or nuts.
Snack: berries or cherries with some almonds or walnuts.
After training: an unripe banana or a handful of grapes to provide energy and restore glycogen.
Before bed: A plum or some kiwi to regulate blood sugar at night.
3. Combine fruits with other nutrients:
Combining fruits with proteins and healthy fats can slow down the absorption of sugar and prevent sharp fluctuations in blood sugar. Examples:
Apples + peanut butter: The fiber of apples with the beneficial fat of peanut butter helps regulate blood sugar.
Strawberries + Greek yogurt: Berries have fiber and antioxidants, and Greek yogurt is high in protein and healthy fat.
Grapes + low-fat cheese: A combination of carbohydrates and protein to keep blood sugar levels stable.
4. Dried fruits and juices; are they suitable for diabetics?
Dried fruits: Their natural sugar is usually more concentrated.
Dates, dried figs, raisins, and apricot leaves are very high in sugar.
If consumed, it is best to consume them in very small amounts and with protein or fiber.
Juices:
Natural fruit juices are also high in sugar and have less fiber than whole fruit.
Instead of juice, it is better to consume fresh fruit or dilute the juice with water.
5. The best fruits for long-term blood sugar control:
Some fruits can be effective in regulating blood sugar due to their specific compounds such as polyphenols, soluble fiber, and certain vitamins:
Berries: Anthocyanin in berries increases insulin sensitivity.
Cherries: Contains melatonin and polyphenols to reduce inflammation and regulate blood sugar.
Plums: Rich in soluble fiber and blood sugar-regulating compounds.
Pears: High in fiber and has a lowering effect on blood sugar.
Kiwi: High in vitamin C and fiber, which helps lower blood sugar.
6. Key points in consuming fruit for diabetics:
Eat whole fruits:
Whole fruits have more fiber and their sugar absorption is slower.
Avoid canned fruits:
They often have syrup or added sugar that quickly increases blood sugar.
Opt for low-sugar fruits:
Such as berries, plums, apples and pears.
Be aware of serving sizes:
Instead of a large banana, consume half a banana or instead of a cup of grapes, consume half a cup.
Pay attention to fiber content:
Fiber-rich fruits such as apples with skin, berries and pears are better choices for blood sugar control.
Sample fruit-focused meal plan for diabetics:
Breakfast:
A medium apple + a tablespoon of peanut butter
Green tea or unsweetened coffee
Snack:
A handful of blueberries + a few almonds
Lunch:
A vegetable salad (lettuce, cucumber, tomato, red cabbage) + a piece of grilled chicken
Half an orange as dessert
Evening snack:
A pear + a boiled egg
Dinner:
Vegetable soup + a piece of grilled fish
A slice of plum or a kiwi
Before bed:
A cup of chamomile tea + a few strawberries
Conclusion:
Diabetics should be careful in choosing fruits and use fruits with a low glycemic index and high fiber. Balanced consumption, combining with protein and healthy fats, and awareness of portion sizes can help control blood sugar.
Additional tips for consuming fruit in diabetes
7. Glycemic load index (GL); a more accurate measure than GI:
In addition to the glycemic index (GI), glycemic load (GL) should also be considered.
GL indicates the actual effect of a food on blood sugar and takes into account not only the type of carbohydrate, but also its amount.
GL less than 10: low
GL between 11 and 19: medium
GL more than 20: high
Example:
Watermelon with GI = 72 and 6 grams of carbohydrates per 100 grams:
GL = (72 × 6) / 100 = 4.3 (low)
Dates with GI = 103 and 75 grams of carbohydrates:
GL = (103 × 75) / 100 = 77.25 (very high)
Therefore, some fruits with a high GI (such as watermelon) have a low GL when consumed in small amounts. However, fruits with a high sugar content such as dates have a high GL even when consumed in small amounts.
8. Fiber; Diabetic Friendly:
The fiber in fruits helps slow down the absorption of sugar and prevents sudden spikes in blood sugar.
Fibers are divided into two categories:
Soluble fiber: absorbs water and turns into a gel. (such as apples, berries, citrus fruits)
Insoluble fiber: helps with bowel movements. (Such as apple skin, pear)
The best fruits rich in fiber for diabetics:
Apples (with skin): 4 grams of fiber per 100 grams
Pears: 5.5 grams of fiber per 100 grams
Strawberries: 2.9 grams of fiber per 100 grams
Plums: 7 grams of fiber per 100 grams
9. Fruits suitable for preventing blood sugar fluctuations:
Low-calorie and high-water fruits:
Cucumbers, watermelon, strawberries
These fruits have a lot of water and help with hydration, without significantly increasing blood sugar.
Fruits with a high antioxidant index:
Blueberries, cherries, pomegranates
In addition to regulating blood sugar, these fruits also help reduce inflammation caused by diabetes.
10. Anti-inflammatory fruits for diabetics:
Type 2 diabetes is often associated with chronic inflammation. Some fruits can help reduce this inflammation by having anti-inflammatory compounds:
Cherries: Contain anthocyanins that have anti-inflammatory properties.
Pomegranates: Rich in polyphenols and flavonoids.
Blueberries: Contain resveratrol that helps reduce inflammation.
Papaya: Contains the enzyme papain that helps with digestion and reduces inflammation.
11. Fruits containing vitamin C; Diabetes-friendly:
Vitamin C helps control blood sugar and reduce the risk of diabetes complications. Fruits rich in vitamin C:
Orange: 53.2 mg per 100 g
Kiwi: 92.7 mg per 100 g
Strawberries: 58.8 mg per 100 g
Papaya: 60 mg per 100 g
12. Blood pressure regulating fruits:
Many diabetics also face blood pressure problems. Fruits rich in potassium help regulate blood pressure:
Banana (medium): 422 mg potassium
Avocado (medium): 975 mg potassium
Orange: 237 mg potassium
Kiwi: 312 mg potassium
13. Fruits containing magnesium; Improve insulin sensitivity:
Magnesium helps improve insulin function and reduce insulin resistance. Good sources:
Avocado: 29 mg per 100 g
Banana: 27 mg per 100 g
Fig: 17 mg per 100 g
Dates: 43 mg per 100 g
14. Fruits suitable for preventing hypoglycemia:
In case of low blood sugar, some fruits can help restore sugar levels:
Ripe bananas: quickly absorbed and raise blood sugar.
Dates: high sugar and quickly absorbed.
Natural orange juice: quickly absorbed and contains vitamin C.
Warning: If a diabetic experiences low blood sugar, they should use high-sugar fruits, but after that they should definitely consume a source of protein or fiber to prevent a drop again.
Conclusion:
Diabetics should consume low-glycemic, high-fiber fruits such as berries, apples, pears, and kiwi. Also, moderate consumption of high-sugar fruits such as dates, ripe bananas, and pineapple should be controlled.
Combining fruits with protein and healthy fats helps prevent blood sugar fluctuations.
Choosing anti-inflammatory, fiber-rich, and vitamin C-rich fruits can help improve the overall health of diabetics.
15. Weekly Fruit-Based Meal Plan for Diabetics
This weekly plan focuses on consuming fruits that are low in glycemic index, high in fiber, and rich in vitamins and minerals. Each meal includes a combination of fruits with sources of protein and healthy fats to prevent blood sugar swings.
Day 1
Breakfast:
A medium apple (with skin) + 1 tablespoon peanut butter
Green tea or unsweetened coffee
Snack:
Half a cup of strawberries + 5 almonds
Lunch:
Vegetable salad (lettuce, cucumber, tomato) + 1 boiled egg
Half an orange
Dinner:
A pear + 1 tablespoon of Greek yogurt
Dinner:
Lentil and spinach soup + half an avocado
A kiwi
Before bed:
A fresh or dried plum (in case of low blood sugar)
Day 2
Breakfast:
1 cup of rolled oats with 5 raspberries and 1 teaspoon of flaxseed
Dark coffee or green tea
Snack:
10 cherries + 1 walnut
Lunch:
Chicken stew with zucchini and bell pepper
A slice of pineapple Small (max 50g)
Afternoon:
1 medium peach + 1 tbsp Greek yogurt
Dinner:
Grilled salmon + steamed vegetables
Half a cup of strawberries
Before bed:
1 prune + 1 cup of chamomile tea
Day 3
Breakfast:
1 kiwi + 1 boiled egg
Green tea
Snack:
Half a green banana (unripe) + 1 tbsp of peanuts
Lunch:
Barley soup + cucumber and tomato salad
Half an orange
Afternoon:
1 cup of low-fat yogurt + 5 strawberries
Dinner:
Pineapple meal + half an avocado
A small apple
Before bed:
1 small date in case of low blood sugar
Day 4
Breakfast:
1 pear + 1 tbsp of low-fat cheese
Coffee Bitter
Snack:
Half a cup of blueberries + 5 almonds
Lunch:
Grilled chicken + brown rice + vegetables
1 kiwi
Dinner:
1 peach + 1 teaspoon of chia seeds
Dinner:
Pumpkin soup + vegetable salad
Half a cup of strawberries
Before bed:
1 cup of chamomile tea + 1 plum
Day 5
Breakfast:
1 medium apple + 1 teaspoon of cinnamon
Green tea
Snack:
1 date + 1 tablespoon of peanuts
Lunch:
Fish dish with lemon and vegetables
Half a cup of pomegranate
Dinner:
1 pear + 1 teaspoon of chia seeds
Dinner:
Oatmeal and lentil soup + vegetable salad
Half an orange
Before bed:
1 prune + 1 cup of tea Mint
Day 6
Breakfast:
1 kiwi + 1 cup Greek yogurt
Cinnamon tea
Snack:
Half a cup of strawberries + 5 almonds
Lunch:
Chicken and broccoli meal
Half a cup of blueberries
Dinner:
1 pear + 1 tablespoon of chia seeds
Dinner:
Vegetable soup + 1 boiled egg
Half a cup of watermelon (if blood sugar is controlled)
Before bed:
1 small date if you need to increase blood sugar
Day 7
Breakfast:
1 cup of rolled oats with 1 unripe banana
Green tea
Snack:
Half a cup of blueberries + 1 teaspoon of flaxseeds
Lunch:
Black bean meal + lettuce and tomato salad
1 peach
Dinner:
1 apple + 1 tablespoon Peanuts
Dinner:
Mushroom and celery soup + grilled vegetables
Half an orange
Before bed:
1 dried plum + 1 cup of chamomile tea
Additional tips:
Choose fruits according to season: Seasonal fruits are fresher, more nutritious and cheaper.
Pay attention to the volume of consumption: Each serving of fruit should be equivalent to one unit of carbohydrate. (For example, 1 small apple or half a cup of strawberries)
Combine fruits with protein: This helps stabilize blood sugar.
Fruit juices and nuts: They are used in a controlled and limited manner in this program to prevent blood sugar fluctuations.