In the vibrant fruits era, no one can resist taking them as they bring joy and a juicy journey filled with flavors and nourishment. But being a person with diabetes is hard to enjoy every fruit without a guide. Now with me, get ready to explore the fruits for diabetics and know the juicy secrets nature offers you!
For people with diabetes, choosing the right fruits can be like picking precious gems from a fruity treasure basket. Let’s discuss the sweet details of fruits diabetics can enjoy without spikes in their blood sugar levels.
1. Apple:
An apple a day keeps the doctor away and brings a healthy twist to your diabetic journey!
Apple is a classic and crunchy fruit that gives approximately 95 calories per medium-sized.
Serving Limit and Best Time to Take:
You can have 1 to 2 medium-sized apples per day. You can eat apples in the morning or night without worrying about raising your blood sugar level, as apples have a low glycemic index and low glycemic load.
Pros:
An apple contains fiber and antioxidants that support stable blood sugar levels.
It is a healthy snack because of its satisfying crunch and natural sweetness.
Cons:
Remember that moderation is key; you must prevent excessive sugar intake with this key message for every fruit.
Here we have a detailed article on it: Can Diabetics Eat Apples?
2. Mango:
Mangoes can add the tropical temptation of flavors to your fruit basket. You can get 150 calories from one medium size mango; you have o limit them in your diet, and they have high sugar content.
Serving Limit and Best Time to Take:
During summer, you can have a 1/2 or medium size mango per day, but you must take them between meals and avoid the overripe mango. The best way to take them is with pairing, like adding other fruits, including kiwis or berries. It also lowers the glycemic index.
Pros:
Mango supports immune health and promotes glowing skin.
Enrich in vitamins A and C. Summer’s tropical sweetness adds a splash of sunshine to your meal palate.
Cons:
Mangoes have higher sugar content. That’s why only a moderate amount you can taste.
Here we have a detailed article on it: Can Diabetics Eat Mangoes?
3. Orange:
Be zesty and nutritious in your fruity journey with citrus sunshine, the Orange! You can get 62 calories from a medium-sized orange.
Serving Limit and Best Time to Take:
Oranges are the best choice to control blood sugar levels. You can eat them at any time of the day, but the key is moderation. Only prefer to eat 1 or half medium size orange per day.
Pros:
Oranges always support our immune system and digestion. We should be thankful for fiber, vitamins C, minerals, and antioxidants. The refreshing sweetness brings a ray of sunshine to your life.
Cons:
Oranges contain natural sugars, but only a moderate amount is suited for diabetics.
4. Banana:
You can enjoy the delicious treat of bananas with the potassium powerhouse. You can get 105 kcal per medium-sized banana.
Serving Limit and Best Time to Take:
Eating bananas is best to reduce blood sugar levels, and you can have medium size bananas twice or thrice per week.
Pros:
Banana benefits heart health and muscle function as they are rich in potassium.
The natural sweetness of bananas satisfies cravings without causing drastic blood sugar fluctuations.
Cons:
Bananas have higher carbohydrate content. Therefore taking them in small quantities is always beneficial.
Here we have a detailed article on it: Can Diabetics Have Bananas?
5. Kiwifruit:
Kiwifruit unlocks the zesty green gem, bringing a refreshing twist to your palate. Get 61 kcal from a medium-sized.
Serving Limit and Best Time to Take:
Enjoy 1 to 2 medium-sized kiwifruits daily; take it with a breakfast meal. It significantly reduces and slows down sugar levels from food and is also good for controlling blood sugar.
Pros:
Kiwifruit is a vitamin C powerhouse that improves immune function and collagen production.
Its unique tangy flavor adds a zesty twist to your fruity adventures.
Cons:
Keep check and balance on your sugar level and take it in moderation.
6. Grape:
You can relish the bite-sized burst of flavors and achieve health benefits with grapes, as 32 grapes give 52 kcal per cup.
Serving Limit and Best Time to Take:
You can enjoy ½ to 1 cup of grapes per day. People with diabetes can add them to their diet. Better to in the morning meal.
Pros:
Grapes are a major source of antioxidants, beneficial for heart health and overall well-being. Their bite-sized sweetness makes them a convenient and satisfying snack.
Cons:
Take grapes in moderation so that you can manage your sugar level.
7. Cherry:
Cherish every moment of your life with cherries as they bring sweetness and health! Also, get 87 calories per cup.
Serving Limit and Best Time to Take:
Take 1 cup of cherries daily; even you can enjoy them at night or as a post-dinner snack. These can reduce your sugar level.
Pros:
Cherries are a great source of antioxidants and anti-inflammatory agents. The sweet flavor satisfies your cravings and promotes stable blood sugar levels.
Cons:
Enjoy cherries in moderation to manage sugar intake.
8. Watermelon:
Stay cool with watermelon in summer. Enjoy your refreshing treat with 46 calories per cup.
Serving Limit and Best Time to Take:
½ to 1 cup per day, Right time to eat watermelon is in the morning or before noon. But dont take it with your meal.
Pros:
Watermelon is a hydrating delight that is low in calories and sugar. Its juicy freshness satisfies thirst and taste buds without affecting blood sugar levels.
Cons:
Eat in moderation and prevent excess sugar intake.
Here we have a detailed article on it: Can Diabetics Eat Watermelon?
9. Pineapple:
Add pineapple to your fruit mix, and embark on a tropical adventure of flavor and health. Gain 82 kcal per cup.
Serving Limit and Best Time to Take:
You can take 1 cup daily before your lunch and don’t add it to your meal plate. Otherwise, you can improve your sugar balance.
Pros:
Pineapple contains vitamin C and manganese that support immune health and bone strength. The tropical tanginess adds a burst of flavor to your fruit selection.
Cons:
Moderation is essential due to its higher natural sugar content.
10. Apricot:
Indulge your body and soul’s golden sweetness and nourishment with apricot and get 17 calories from small-sized apricot.
Serving Limit and Best Time to Take:
You can eat 2 to 3 small-sized apricots per day. You can enjoy them at any time of the day.
Pros:
Apricots are low in calories and high in vitamins A and C, which also benefit your eyes and skin.
The golden sweetness makes them a delectable and guilt-free treat.
Cons:
Avoid overloading the natural sugars they contain. Eat according to the serving limit.
11. Avocado:
Experience the creamy goodness of a superfood with avocados that nourishes both body and mind. You can gain approximately 234 calories per medium-sized avocado.
Serving Limit and Best Time to Take:
You can enjoy 1/4 to 1/2 medium-sized avocado per day, and better to take in the morning or afternoon.
Pros:
Avocado is a nutritional powerhouse packed with healthy monounsaturated fats and fiber.
Its creamy texture and mild flavor make it a versatile addition to various dishes.
Cons:
Portion control is essential as they have higher calorie content,
12. Papaya:
Add papaya to your fruit basket, and your taste buds will embark you on this tropical adventure! Get 119 kcal from medium-sized papaya.
Serving Limit and Best Time to Take:
1/2 to 1 medium-sized papaya per day and health experts recommend making papaya part of your snack in the evening or enjoying it in your midday.
Pros:
Papaya is a source of vitamin C, fiber, and digestive enzymes. Its tropical sweetness adds a refreshing twist to your fruit repertoire.
Cons:
Moderation is necessary due to its natural sugar content.
13. Grapefruit:
Relish the zesty goodness of grapefruit, the best citrus delight. Gain 52 calories from a medium-sized grapefruit.
Serving Limit and Best Time to Take:
Take 1/2 to 1 medium-sized grapefruit daily; it is best to take it before your morning meal. It helps to reduce your blood glucose level and improve insulin sensitivity.
Pros:
Grapefruit is low in calories and rich in vitamins A and C, which best support immune health.
Its tangy zing adds a refreshing touch to your fruit selection.
Cons:
Be cautious with grapefruit taking certain medications, as they can cause nutrient-drug interaction.
Here is a detailed article on it: Can Diabetics Eat Grape Fruit?
14. Lemon:
Zest up your life with lemons, the tangy and refreshing citrus kick. A single lemon gives 17 kcal energy.
Serving Limit and Best Time to Take:
You can use lemons as a flavor enhancer; no strict serving limit. Add lemon to your diet to reduce your blood sugar level.
Pros:
Lemon is a vitamin C powerhouse, adding a tangy twist to your drinks and dishes.
Its low-calorie content makes it a guilt-free flavor enhancer.
Cons:
Lemons are acidic, so consume in moderation if you have sensitive teeth.
15. Peach:
Experience the fuzzy delight of balanced sweetness with peaches. And get 59 kcal per medium-sized peach.
Serving Limit and Best Time to Take:
You can take 1 to 2 medium-sized peaches daily, but never take them as a meal or snack. Prefer to eat them between the meal.
Pros:
Peaches are rich in vitamins A and C, promoting healthy skin and immune function.
Their juicy sweetness satisfies your cravings without causing a sharp rise in blood glucose levels.
Cons:
Peaches contain natural sugars, so eat them in moderation.
Here we have a detailed article on it: Can Diabetics Eat Peaches?
16. Strawberry:
Strawberries are the sweetheart of berries and are heart-friendly. You’ll surely fall in love with them. They have 49 kcal per cup.
Serving Limit and Best Time to Take:
You can eat 1 to 2 cups of strawberries but try to eat within two hours of a meal.
Pros:
Strawberries are low in calories and antioxidants, may help reduce blood sugar levels and inflammation, and are best for heart health.
Cons:
You cannot take them in access amounts if you want to consume just do exercise and portion control amounts. It will help to manage your sugar intake.
Here we have a detailed article on it: Can Diabetics Eat Strawberries?
17. Pear:
Relish your every bite with the juicy elegance of pear. Your digestive tract will thank you! Get 102 kcal of energy from a medium-sized pear.
Serving Limit and Best Time to Take:
It’s a superfood, and you can eat 1 medium-sized pear daily. The right time to eat pear is at breakfast or lunch.
Pros:
Pears are enriched in fiber, which helps digestion and promotes steady blood sugar levels.
Their juicy elegance adds a refreshing touch to your fruit medley.
Cons:
Like other fruits, eat pears in moderation to manage sugar intake.
18. Pomegranate:
Your taste buds dance with delight in this jeweled wonder of pomegranate. With a, you can get 83 kcal.
Serving Limit and Best Time to Take:
Taking 1 cup per day or a measured quantity of juice is advised. You can manage the symptoms of diabetes by having it at breakfast or noon.
Pros:
Pomegranate is loaded with antioxidants, benefiting heart health and overall well-being.
Its vibrant seeds add a burst of color and flavor to your meals.
Cons:
Enjoy pomegranate in moderation to manage sugar intake.
19. Plum:
Plums are a purple powerhouse that nourishes your body. A medium-sized plum contains 46 kcal energy.
Serving Limit and Best Time to Take:
You can eat 2 to 3 medium-sized plums per day. Prefer to eat them between meals rather than as a standalone meal.
Pros:
Plums are the source of vitamins A and K, supporting bone health and vision.
Their delightful juiciness makes them a tasty and nutritious addition to your diet.
Cons:
Plums contain natural sugars. So take plums in moderation.
20. Blueberry:
Blueberries are a tiny marvel but mighty that can bring many health benefits. One cup contains 84 kcal energy.
Serving Limit and Best Time to Take:
A diabetic person can take 3/4 cup per day. They have low carb density, so that you can take them at night. It will maintain your sugar level.
Pros:
Blueberries are the best source of antioxidants and also support brain and memory.
Their tiny size makes them a convenient and delightful snack.
Cons:
Manage sugar intake; don’t take over the amount if you take them daily.
Here we have a detailed article on it: Can Diabetics Eat Blueberries?
21. Blackberry:
Blackberries are the superstar diabetic food. The dark delicacy of blackberries adds health and flavor. You can get 62 kcal per cup.
Serving Limit and Best Time to Take:
½ to 1 cup per day. Blackberries are the best to eat before bedtime. They have high fiber content that will help to reduce blood sugar.
Pros:
Blackberries are low in fiber and calories. Support digestion and blood sugar levels.
The dark appearance gives them an elegant touch to your fruit fiesta.
Cons:
Enjoy blackberries in moderation to keep checking your sugar level.
22. Fig:
Figs are the best to nourish your body and taste buds. Only medium-sized figs can give you 37 kcal.
Serving Limit and Best Time to Take:
You can eat 2 to 3 medium-sized figs per day. The best time to eat is morning. If you are obese and diabetic, consuming figs on an empty stomach leads to weight loss. You can adopt fresh figs as the best snack if you have them available.
Pros:
Figs are fiber-rich, beneficial for the digestive tract, and promote steady blood sugar levels. The unique taste and chewy texture make them a favorite delight.
Cons:
Figs contain natural sugar, which is the reason they should be enjoyed in a moderate amount.
23. Guava:
Guava is a nutrient-rich delight; your taste buds will surely relish the tropical tanginess. Get 38 kcal from small-sized guava.
Serving Limit and Best Time to Take:
You can eat small-sized guavas per day. Prefer to eat guava at night if it is soft. Do not eat hard guava, as it can cause bloating.
Pros:
Guava is enriched with vitamin C and dietary fiber, supporting digestion and immune health. Add it delightful twist to your fruit selection.
Cons:
Access amount is unhealthy, and exercise and focus on portion control to manage sugar intake.
24. Lime:
As a flavor enhancer, you can zest up your life with limes in your balanced diet. Get 30 kcal from a medium-sized lime.
Serving Limit and Best Time to Take:
There is no strict serving limit for lime; you can add it to your daily balance plate. Lime is a citrus fruit with a low glycemic index and regulates blood sugar levels.
Pros:
Lime is rich in vitamin C and adds a zesty twist to your drinks. Enhances the taste of your culinary dishes with the tangy flavor of lime.
Cons:
People should consume lime in moderation for sensitive teeth as their acidic nature can damage them.
Fruity Fun Facts:
- Do you know? Watermelon is a hydrating fruit and the cousin of pumpkins, cucumbers, and squash.
- Skin apples have more fiber and antioxidants than the flesh. Try to eat apples with skin and embrace the crunch.
- The kiwifruit was rebranded once by New Zealand farmers, and before, it was known as the “Chinese gooseberry.”
FAQs:
Which Fruit Increases Blood Sugar?
Fruits are naturally sweet and high in natural sugar levels. They can increase blood sugar levels due to high glycemic index. Fruits that increase blood sugar levels include watermelon, ripe banana, and pineapple. Taking them in moderation can be okay! But never try to eat them on consecutive days and in large quantities. So, enjoy fruits with portion control and moderation.
Can Type 2 Diabetics Eat Fruit?
Yes! Of course, Type 2 diabetic persons can enjoy their fruity life. Just be aware of portion control and time to eat them. Only choose those fruits that have low sugar content and low glycemic index. The following fruits are the best for; berries, cherries, and citrus fruits. Add these fruits to your balance diet; keep an eye on blood sugar levels to find the right balance that works for you.
Is Apple Good for Diabetes?
Yes! Apple is a diabetic-friendly fruit. And a good source of fiber lowers sugar absorption and helps maintain stable blood sugar levels. Apple also contains essential vitamins and antioxidants that help maintain health. Prefer to enjoy them with its skin for an extra boost of nutrients.
Final Words:
Never depress your fruity adventure after knowing that you are diabetic. Diabetes may be a part of your journey, but it doesn’t define the joy of indulging in the goodness of fruits. Let your fruity compass guide you, and savor each bite mindfully, relishing the natural sweetness. With humor and wisdom, let your fruity tale be one of balance, health, and delightful exploration. Happy fruiting!