17+ Best fruits good for diabetes & What to Avoid

Fruits provide essential nutrients and fiber, but for people with diabetes, their impact on blood sugar requires careful consideration. Some fruits can cause rapid glucose spikes, while others help stabilize blood sugar due to their fiber content. Natural Health highlights 17+ fruits good for diabetes management, identifies those to limit, and offers practical advice for incorporating fruit into a balanced diabetic diet.

How Do Fruits Affect Blood Sugar?

When you consume fruit, your body absorbs a natural sugar known as fructose. However, cells cannot directly utilize fructose. Instead, enzymes in the liver convert fructose into glucose, which is then released into the bloodstream. This process can lead to elevated blood sugar levels, making it a critical concern for individuals with diabetes.

However, consuming fruit can offer notable benefits for blood sugar management. Certain fruits are high in fiber, which slows the absorption of glucose into the bloodstream, helping to prevent sudden spikes and promote more stable blood sugar levels. Additionally, fiber slows digestion and increases satiety, supporting better weight control—an important factor in preventing diabetes complications.

“Ultimately, fruit does influence blood sugar, but the key lies in making smart choices—opting for fruits that are lower in sugar and higher in fiber. And below are 17+ of the best fruits for diabetes compiled by Health Natural.”

If you have diabetes, keeping tabs on your carbohydrate intake is important. That’s because the three macronutrients carbs, fat, and protein carbs affect your blood sugar levels the most. 

When choosing fruit for diabetes, be mindful of portion sizes and how it fits into your daily carb goals to help keep blood sugar levels in check [1]. And there’s no “one size fits all” answer, everyone is different because everyone’s body is different. On average, people with diabetes should get about 45% of their calories from carbs. A carb serving is measured as 15 grams per serving.

• Women: Typically advised to consume 45–60 grams of carbohydrates per meal, equating to 3–4 carbohydrate servings.
• Men: Generally recommended to have 60–75 grams of carbohydrates per meal, which equals 4–5 carbohydrate servings.

However, these amounts depend on your age, weight, activity level, and diabetes medications. Make sure to work with a dietitian to set your own carb goal. Having a piece of fresh fruit or fruit salad for dessert is a great way to satisfy your sweet tooth and get the extra nutrition you’re looking for.

If you count carbs:

• Keep in mind that one small whole fruit or about ½ cup of frozen or canned fruit typically contains around 15 grams of carbohydrates. For fresh berries and melons, a serving usually falls between ¾ to 1 cup.
• Be especially mindful with fruit juice—just ⅓ to ½ cup can already hit the 15-gram carb mark.
• Dried fruits, like raisins or dried cherries, are even more concentrated: just 2 tablespoons pack in about 15 grams of carbs. That’s why portion control is so important when choosing fruits for diabetes. Fruit can also be swapped for other carb sources in your meal, such as grains, starches, or dairy to help balance your overall intake.

If you follow the Diabetes Plate Method: This method makes it simple to enjoy fruit in a balanced way. Add a small piece of whole fruit or about ½ cup of fruit salad as a dessert alongside your plate of non-starchy vegetables, lean protein, and a modest portion of whole grains or starches. It’s a smart and satisfying way to round out your meal while keeping blood sugar in check.

Wondering what other fruits can help manage blood sugar effectively? Check out this list of 17+ best fruits that are good for diabetic patients.

17+ Best fruits good for Diabetic Patients

While certain foods especially those high in added sugars and refined carbohydrates can trigger spikes and crashes in blood sugar levels, others help stabilize blood sugar and support overall well-being. [2],[3]

Here are 17 foods that may help regulate your blood sugar:

Grapefruit

Grapefruit is full of fiber and low in calories. They’re a good source of: Vitamin A 92 mcg; Vitamin C 68.8 mcg; Calcium 24 mcg; Iron 0.2 mg.[4] Grapefruit is low on the glycemic index. This means that it provides nutrients but does not have a significant negative impact on a person’s blood sugar levels.

Strawberries

Strawberries are low in calories and a great source of antioxidants, fiber: 3.32 grams, protein: 1.11 gram and other nutrients.[5]  People with diabetes don’t have to avoid them, you can eat them without worrying about a blood sugar spike.

Oranges

The American Diabetes Association (ADA) encourages people with diabetes to eat citrus fruits like oranges [6]. With its high fiber content, low sugar, and abundant vitamin C and B1, oranges have the ability to control blood sugar levels.

Cherries

For people with diabetes, choosing cherries that are lower in sugar and higher in fibre, vitamins, and antioxidants is essential. A cup of cherries contains about 77 calories, 19 grams of carbohydrates, and 2.5 grams of fiber.[7] 

Apples

A medium apple contains approximately 0.3g of fat, 25g of carbohydrates, 18.9g of natural sugars, 4.4g of fiber, and 0.5g of protein. Research shows that fiber may be protective against type 2 diabetes, and many types of fiber can help improve blood sugar management [8]. An apple a day is healthy for people with diabetes.

Read more: Is an apple good for diabetes? A dietitian answers A-Z

Pineapple

Pineapple is rich in vitamin A, vitamin C, and fiber (2.3 grams), along with natural sugars (16.3 grams), making it a nutritious fruit with several health benefits.[9]  However, due to its relatively high carbohydrate and sugar content, individuals with diabetes should enjoy pineapple in moderation to help maintain stable blood sugar levels.

Avocados

Unlike many other fruits, avocados don’t have sugar, so they won’t cause a spike in blood sugar after meals. One-third of a medium avocado has about 4 grams of carbs, and 3 of those grams are fiber. That means 79% of the carbs in avocados come from fiber, which helps slow down how fast your blood sugar rises.[10] That’s why avocados are considered fruits that good for diabetes.

Plum

One medium plum has about 8 grams of carbs. Out of that, 6.6 grams come from natural sugar,  6.3mg of vitamin C and there’s also nearly 1 gram of fiber in each plum. The glycemic load of a single plum is estimated to be about 2, making it a low glycemic food. [11]

Pears

Pears contain quite a bit of natural sugar, including fructose. But the good news is they have a low glycemic index of 38 and a glycemic load of just 3, which means they don’t raise blood sugar too quickly.[12] The particular combination of phytonutrients in pears may help improve insulin sensitivity and reduce the risk for type 2 diabetes.

Peach

A small peach has 12.4 grams of carbohydrates, 1.9 grams of fiber, and 10.9 grams of naturally occurring sugar.[13] Peaches are a low-glycemic fruit, which means they have a minimal effect on blood sugar. And peach promotes bowel health, increases satiety, and can help stabilize blood sugars.

Kiwi

One fruit kiwi has a little over 10 grams of carbs. About 2.1 grams come from fiber, and 6.7 grams are natural sugars.[14] Kiwis have a glycemic index of 52, which makes them a low-GI fruit — meaning they won’t cause a quick spike in blood sugar.

Tomato

A small tomato has 3.5 grams of carbs. Out of that, 2.4 grams come from natural sugar, and 1.1 grams are fiber.[15] Tomatoes are a low glycemic index food, so they don’t raise blood sugar quickly.

Raspberries

Compared to many other fruits, raspberries are relatively low in carbohydrates. A single cup contains just under 15 grams of carbs, with an impressive 8 grams coming from fiber. Only about 5.4 grams are from natural sugars.[16] Overall, berries are considered one of the smartest fruit choices for those looking to manage their blood sugar levels.

Pomegranate

A pomegranate (282g) provides approximately 4.7 grams of protein and 3.3 grams of fat.[17] The seeds, known as arils, are an excellent source of dietary fiber and are rich in essential minerals such as potassium, phosphorus, magnesium, and calcium. Consuming the arils—rather than just the juice—gives you a generous dose of fiber, which supports digestive health and helps moderate the absorption of sugar, preventing sudden spikes in blood glucose levels.

Jujube

Jujube fruit has shown promising potential in supporting blood sugar regulation. It may aid in managing diabetes by enhancing insulin sensitivity and lowering the risk of complications linked to unstable blood glucose levels.

Tamarind

A cup serving tamarind contains approximately 0.6g of fat, and 2.8g of protein.[18] Tamarind is rich in antioxidants and may support healthy digestion while promoting heart health. However, due to its natural sugar content, it’s best enjoyed in moderation.

Papaya

Papaya is a fat-free, nutrient-dense fruit that offers a healthy source of carbohydrates, including dietary fiber(2.5g), fat(0.4g).[19] It’s especially rich in vitamin C, providing 98% of the recommended daily intake, and also supplies beneficial amounts of potassium and vitamin A.

Although fruits can be part of a balanced diet for people with diabetes, some choices may do more harm than good. So, which ones should be limited or avoided?

Fruits for Diabetes: What Should You Avoid?

Some fruit products, like packaged juices or dried fruits, can be high in sugar. Limiting these options may help prevent sudden spikes in blood sugar levels.

You don’t need to cut fruit out of your diet—far from it. A 2022 cohort study even found that eating plenty of fresh fruit may help lower the risk of developing type 2 diabetes [20]. That said, not all fruits are created equal. Some varieties naturally contain more sugar than others, so if you’re trying to manage your carbohydrate intake, it’s important to watch your portion sizes and choose fruits wisely.

Fruits with a higher sugar content like:  

• watermelon
• very ripe bananas
• pineapple

can still be part of a diabetes-friendly diet. There’s no need to avoid them altogether, but being mindful of how much and how often you eat them is key. Simple combinations like berries with Greek yogurt, or apple slices with almond or peanut butter, are great examples of fruits for diabetes—they pair fiber, healthy fats, and protein to help keep blood sugar levels steady.

Some fruits rank high on the glycemic index scoring above 60 which means they can cause a rapid spike in blood sugar levels.
While it’s not necessary to avoid them completely, it’s best to enjoy these fruits in moderation:

Although the sugar in fruit is natural (fructose), consuming it in large amounts can still lead to blood sugar spikes.

• Raisins, in particular, contain highly concentrated carbohydrates, nearly 80g of carbs per 100g due to the drying process.
• Mangoes and pineapples also have high levels of natural sugars that are quickly absorbed into the bloodstream.

While these fruits do contain some fiber, the fiber to sugar ratio is relatively low, making it insufficient to slow down glucose absorption effectively—unlike fiber-rich fruits that better support blood sugar control.

Understanding how different fruits affect blood sugar is just one piece of the puzzle. So, when it comes to fruits for diabetes, how much fruit should you actually eat?

Fruit for diabetes: How much fruit should you eat?

To make the most of fruits in a diabetes-friendly diet, it’s not just about how much you eat, but also when and how you enjoy them. Let’s explore some recommended portion sizes, best times to eat fruit and the smart tips for including fruit for better blood sugar control.

Recommended Portion Sizes

If you’re living with diabetes, aiming for at least five servings of fruits and vegetables a day is a simple yet powerful step toward better health and stable blood sugar. According to Diabetes UK, the following amounts of fruit constitute one portion [21]:

Best Times to Eat Fruit

Knowing when and how to eat fruit can make a big difference in managing blood sugar. Here are some practical tips to help you enjoy fruit without causing unwanted spikes.

• With meals: Pair fruit with protein, healthy fats, or whole grains to slow down sugar absorption.
• Avoid eating fruit alone on an empty stomach, especially in the morning, to prevent blood sugar spikes.
• Spread intake throughout the day, instead of eating a large portion at once.

Smart Tips for Including Fruit

• Prioritize low to moderate GI fruits: berries, apples, pears, oranges, kiwi, and grapefruit.
• Limit high GI fruits: watermelon, ripe bananas, mangoes, and pineapple eat in small portions and not daily.
• Always check your blood sugar response to different fruits.

At Natural Health, we believe that choosing the right fruits—and managing portion sizes—plays a key role in supporting stable blood sugar levels for people with diabetes. Prioritize fiber-rich, low to moderate glycemic index fruits like berries, apples, pears, oranges, and kiwis. These options not only offer essential vitamins and antioxidants but also help regulate glucose levels more effectively.

For even better results, try pairing fruits with a source of protein or healthy fat—such as nuts, yogurt, or cheese—and distribute your fruit intake evenly throughout the day to avoid sudden sugar spikes. Meanwhile, it’s wise to limit high-sugar fruits like watermelon, ripe bananas, or pineapple, particularly in large portions, as they may lead to quicker rises in blood glucose.

With informed, balanced choices guided by Natural Health, you can enjoy the delicious variety of fruit while supporting better blood sugar control and long-term health.