And as delicious and healthy as it can be, not all fruit has healthy amounts for diabetics. “When it comes to diabetes, it is essential to consider the Glycemic Index (GI) of foods,” explains saysSilvia Carli, MS, RD, CSCS, registered dietitian with 1AND1 LIFE. “GI indicates how quickly that food will spike your blood sugar.” She adds that it’s important to consume whole fruits (instead of juicing or dehydrating them) because whole fruits contain fiber that can help slow down the absorption of sugar in the blood. “Dried fruits are acceptable but should be consumed in small portions and less frequently because they tend to have a high glycemic index,” says Carli. “A low glycemic index is considered between 0 and 55. The following fruits have a GI between 20 and 41, making them an excellent option for diabetics.” Here are 9 of the best fruits for diabetics.
Best Fruits for Diabetics
Cherries
“With a GI of 20, fresh cherries are rich in antioxidants to boost your immune system,” says Carli. “They are also known to boost exercise recovery.”
Blueberries
“Blueberries contain about 80 calories per cup, and over 3 grams of fiber per serving,” says Pankonin. “Blueberries also contain potassium, which is important for blood pressure control.”
Grapefruit
“With a GI of 25, this is a safe option for people with diabetes as long as they are not taking certain classes of blood pressure medications due to interaction,” says Carli.
Pears
“Pears contain about six grams of fiber per serving which is not only good for blood glucose control, but can also help with weight management and this is important for those living with diabetes,” says Pankonin.
Prunes
“With a GI of 29, this dried fruit is a healthful choice for people with diabetes,” says Carli. “Prunes have high fiber content, and they have also been scientifically proven to decrease bone loss.”
Mangoes
“In addition to containing fiber, mangoes also contain vitamin A,” says Pankonin. “In some studies, vitamin A has been linked to healthier beta-cells which produce insulin.”
Raspberries
“With a GI of 32, raspberries are one of the fruits with the highest fiber content (eight grams per serving),” says Carli. “The fiber slows down the absorption of sugar in the blood, making this fruit a good option for diabetics. For example, it can be used as a snack combined with Greek yogurt.” Adds Pankonin, “Raspberries are high in fiber but they also have been linked to improving insulin sensitivity.”
Apples
“With a GI of 39, apples are a good source of fiber and antioxidants and an excellent choice for diabetics,” says Carli. “A great snack idea is to pair apple slices with your favorite nut butter.”
Strawberries
“In combination with a GI of 41, strawberries boast a high vitamin C, fiber, and antioxidants content, making them an excellent option for diabetics that are looking to satisfy a sweet craving,” says Carli. Next up: Is Corn a Fruit, a Vegetable or a Grain?
Sources
Silvia Carli, MS, RD, CSCS, registered dietitian with 1AND1 LIFEAmber Pankonin, MS, RD, registered dietitian and owner of the Stirlist
