Best Fruits for Diabetics to Enjoy
Discover the best fruits for diabetics that are low in sugar and high in fibre. Learn how to enjoy them safely to manage blood sugar and support overall health.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 22nd Jul, 2025
Introduction
Living with diabetes doesn’t mean you have to give up on delicious fruits. In fact, fruits are packed with essential vitamins, minerals, and fibre that can support your overall health. The key is choosing the right fruits and consuming them in moderation to keep your blood sugar levels stable.
In this article, we’ll explore the best fruits for diabetics, how they benefit your health, and tips on enjoying them wisely.
Why Fruits Are Important for Diabetics
Fruits contain natural sugars, but they also provide fibre, antioxidants, and other nutrients that help:
Regulate blood sugar (fibre slows down sugar absorption)
Boost immunity (rich in vitamins like C and A)
Support digestion (fibre aids gut health)
Reduce inflammation (antioxidants fight cell damage)
The trick is to pick fruits with a low to medium glycemic index (GI)—meaning they don’t cause rapid spikes in blood sugar.
Best Fruits for Diabetics
Here are some diabetes-friendly fruits you can enjoy without guilt:
1. Berries (Strawberries, Blueberries, Raspberries, Blackberries)
Why? Low in sugar, high in fibre and antioxidants.
Serving Size: ½ to 1 cup per day.
2. Apples (With Skin)
Why? fibre-rich skin slows sugar absorption.
Serving Size: 1 small apple (preferably with skin).
3. Citrus Fruits (Oranges, Grapefruits, Lemons, Limes)
Why? High in vitamin C and fibre, low GI.
Serving Size: 1 small orange or half a grapefruit.
4. Pears
Why? Excellent fibre content helps control blood sugar.
Serving Size: 1 small pear (with skin).
5. Cherries
Why? Low GI and packed with anti-inflammatory compounds.
Serving Size: ½ cup (fresh, not canned in syrup).
6. Kiwi
Why? Low in sugar, high in vitamin C and fibre.
Serving Size: 1 medium kiwi.
Consult Top Nutritionists
7. Guava
Why? Rich in fibre and vitamin C, it helps regulate blood sugar.
Serving Size: 1 small guava.
8. Peaches & Plums
Why? Low GI and hydrating.
Serving Size: 1 small peach or 2 small plums.
9. Avocado (Yes, It’s a Fruit!)
Why? Healthy fats and fibre help stabilise blood sugar.
Serving Size: ¼ to ½ avocado.
10. Pomegranate (In Moderation)
Why? Antioxidant-rich but slightly higher in sugar.
Serving Size: ½ cup of seeds.
Fruits to Limit or Avoid
Some fruits have a higher sugar content and should be eaten in small portions or occasionally:
Mangoes
Bananas (especially ripe ones)
Grapes
Pineapple
Watermelon
If you enjoy these, pair them with protein (like nuts or yogurt) to slow sugar absorption.
Tips for Enjoying Fruits Safely with Diabetes
These are some tips for enjoying fruits safely with diabetes:
1. Control Portions: Stick to recommended serving sizes.
2. Eat Whole Fruits: Avoid juices, which lack fibre and spike blood sugar.
3. Pair with Protein/Fat: Have fruits with nuts, seeds, or yoghurt for better blood sugar control.
4. Monitor Blood Sugar: Check how different fruits affect your levels.
5. Choose Fresh or Frozen: Avoid canned fruits in syrup.
When to Consult a Doctor
If you’re unsure about which fruits suit your diabetes management plan, consult a diabetes specialist or nutritionist. You can easily book a consultation through Apollo 24|7 for personalised advice.
Conclusion
Fruits are a healthy part of a diabetic diet when chosen wisely. Focus on low-GI, fibre-rich options and enjoy them in moderation. By making smart choices, you can satisfy your sweet cravings while keeping your blood sugar in check.
Consult Top Nutritionists
Consult Top Nutritionists
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Nutritionists
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
