What Fruits Can A Diabetic Eat?

Diabetics often ask whether it is safe for them to eat large quantities of fruit. Many diabetic patients avoid eating fruit because they are worried that the high sugar content found in most fruits will worsen their condition. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels, in fact certain fruits may actually improve glucose control and insulin sensitivity over time.

Good Fruits For Diabetics

Fiber rich foods are generally safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber delays the emptying of stomach contents into the small intestine which slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Fruits high in fiber include (fiber content in brackets): passion fruit (10.4%), raspberries (6.5%), apples (2.5%), pears (2.1%), apricots (2.1%), blueberries (2.7%), kiwifruit (2.1%), strawberries (2.0%), pomegranates (3.4%), and avocados (6.7%).

The avocado is not only high in fiber, but is also a rich source of monounsaturated fat. The American Diabetes Association (ADA) recommends a diet high in monounsaturated fat as it can help reduce the risk of cardiovascular disease which is more common in diabetics than the general population. There is also some evidence that a diet rich in monounsaturated fat can improve glycemic control.

Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by people with insulin resistance problems. Fructose also has a much lower glycemic index of 19 compared to glucose or sucrose (table sugar) which have GI values of 100 and 60 respectively. This means high fructose fruits will not spike blood sugar levels to the same extent as high glucose fruits. High fructose fruits include apples, pears, guavas, and mangoes – all of which have fructose to glucose ratios greater than 2. One study, published in 1993 in the Journal of Internal Medicine, looked at the effects of fructose on a group of diabetic patients. The researchers found that a diet where fructose made up 20% of carbohydrate calories resulted in a 34% improvement in insulin sensitivity compared to a diet containing no fructose.

It should be noted that beverages sweetened with high fructose corn syrup (HFCS) are not a substitute for fruits high in fructose. These heavily processed drinks tend to have an extremely high fructose content, far in excess of that found in fresh fruits and are devoid of any nutritional benefits. Chronic consumption of HFCS has been linked to increased rates of heart disease, obesity, and diabetes.

Along with high fiber and fructose levels, apples have additional benefits for people with diabetes. Raw apples contain high amounts of pectin which has been shown to improve glycemic control in diabetics, reducing insulin requirements by up to 50% in some cases. More information on controlling glucose levels with pectin can be found here.

Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.

Bad Fruits For Diabetics

Fruits with high amounts of glucose should be eaten only in small amounts as they can spike blood glucose levels however most can still be enjoyed as part of a healthy diabetic meal plan. High sugar fruits include bananas, dates, grapes, watermelon, pineapples, and oranges.

Likewise, fruit juices tend to be stripped of the pulpy fibrous parts of the fruit and therefore are very low in fiber and high in sugar. Many fruit juices manufacturers add additional sugar to their fruit juices to the extent that some fruit juices have higher sugar levels than carbonated sodas.

Dried fruits tend to have a significant effect on blood sugar levels due to their high sugar content. Canned fruit in syrup also tends to be high in sugar and therefore should be eaten in moderation or drained of the syrup before consuming. Many fruits can be purchased canned in their own juices rather than in syrup – these should be used when available.