Here are the most popular fruit for diabetes diets.
Incorporating fruits into meals or snacks can provide a nutritious alternative to processed sweets, contributing to better blood sugar control and reducing the risk of complications associated with diabetes. However, due to their natural sugars, it’s important for individuals with diabetes to be mindful of portion sizes and the glycemic index (GI) of fruits. Here are the most popular fruit for diabetes that people include in their diets. Check out the list of low to medium GI fruit that made the list based on votes.
1
Papaya
88
7
Contains natural enzymes like papain that aid digestion and may help regulate blood sugar. High in fiber and antioxidants, but should be eaten in small amounts due to its natural sweetness.
2
Apricot
98
19
A low-carb fruit that provides dietary fiber, helping to slow glucose absorption. Rich in vitamin A and beta-carotene, supporting overall metabolic health. Dried apricots should be eaten in very limited amounts due to concentrated sugars.
3
Mandarin
82
3
A smaller, lower-sugar alternative to oranges, mandarins provide fiber, vitamin C, and flavonoids. Helps slow sugar absorption and supports immune health.
4
Banana
87
10
Should be consumed when slightly unripe (green bananas) as they contain resistant starch, which slows digestion and reduces blood sugar spikes. Ripe bananas have a higher sugar content and should be eaten in moderation.
5
Blueberry
89
15
Packed with anthocyanins, which have been linked to improved insulin sensitivity and reduced blood sugar levels. High in fiber, antioxidants, and vitamin K, making it one of the best fruits for diabetes.
6
Orange
89
17
A citrus fruit with a low glycemic index, thanks to its fiber content, which helps regulate glucose levels. Rich in vitamin C and flavonoids that promote heart health and reduce inflammation. Avoid orange juice, which lacks fiber and can cause blood sugar spikes.
7
Strawberry
75
8
Low in sugar and high in fiber, making it one of the most diabetes-friendly fruits. Packed with antioxidants and vitamin C, strawberries help reduce inflammation and improve heart health.
8
Guava
72
9
Rich in dietary fiber and vitamin C, guava helps regulate blood sugar levels and improves digestion. The seeds are also beneficial for slowing glucose absorption. Avoid guava juice, which removes fiber.
9
Pear
67
6
High in fiber, which helps slow down digestion and prevent rapid spikes in blood sugar. Rich in flavonoids and antioxidants that support metabolic health. Best eaten with the skin for added fiber.
10
Cherry
69
11
Contains anthocyanins that help regulate blood sugar and reduce inflammation. Low in calories and carbohydrates, but best consumed fresh rather than dried or in syrups.
11
Mango
106
56
Has a moderate glycemic index but is packed with fiber, vitamin C, and polyphenols that may improve insulin sensitivity. Should be eaten in small portions to prevent blood sugar spikes. Best consumed fresh rather than dried or in juices.
12
Cantaloupe
62
12
A high-water-content fruit with a moderate glycemic index. Provides fiber and vitamins A and C, which support immune function and hydration. Best paired with protein or healthy fats to slow sugar absorption.
13
Peach
56
10
A naturally sweet but low-glycemic fruit that provides fiber, vitamin C, and potassium. Helps regulate blood sugar when eaten in moderation. Best consumed fresh, not canned or in syrups.
14
Plum
94
49
Contains soluble fiber and polyphenols that can improve insulin response and slow sugar absorption. Low in calories and carbs, making it a great snack for diabetes management. Avoid prunes in large amounts as they are more concentrated in sugars.
15
Apple
50
6
High in fiber and polyphenols, apples slow digestion and help improve insulin response. The skin contains most of the beneficial compounds, so it's best eaten unpeeled. Avoid apple juice, which can cause rapid sugar spikes.
16
Figs
84
41
Fresh figs contain fiber and polyphenols that help regulate blood sugar. However, dried figs have concentrated sugars and should be eaten sparingly. Rich in antioxidants, potassium, and calcium.
17
Pomegranate
56
14
Contains powerful antioxidants called polyphenols, which help reduce inflammation and support heart health. The seeds provide fiber, which aids in blood sugar regulation. Avoid processed pomegranate juice, which lacks fiber.
18
Grapefruit
58
21
Known for its ability to improve insulin sensitivity and support weight management. Rich in vitamin C and low in carbohydrates. Should be consumed in moderation due to possible interactions with certain medications.
19
Asian pear
44
8
Higher in water content and lower in sugar than regular pears. Provides hydration, fiber, and antioxidants that help regulate blood sugar levels.
20
Grape
40
7
Packed with resveratrol, an antioxidant that supports heart health and insulin function. High in natural sugars, so best consumed in small portions. Avoid raisins, which are concentrated in sugar.
21
Kiwifruit
76
43
A low-glycemic fruit with a high fiber content, vitamin C, and powerful antioxidants that aid in digestion and blood sugar stability. The skin is edible and provides extra fiber benefits.
22
Nectarine
36
4
A low-glycemic stone fruit similar to peaches, rich in fiber, vitamins, and antioxidants. Helps regulate blood sugar when eaten fresh. Avoid nectarines in canned syrups.
23
Pineapple
36
9
High in natural sugars but contains bromelain, an enzyme that aids digestion and reduces inflammation. Best eaten in small portions, paired with protein or healthy fats to slow sugar release.
24
Passion fruit
29
5
Exceptionally high in fiber and low in sugar, making it an excellent choice for blood sugar control. Contains polyphenols that support insulin sensitivity.
25
Tamarind
26
4
Contains natural sugars but is also rich in fiber, polyphenols, and magnesium, which help regulate blood sugar. Best consumed in small amounts.
26
Watermelon
28
11
Has a high glycemic index but a low glycemic load due to its high water content. Best eaten in moderation and paired with protein to slow sugar absorption.
27
Jackfruit
24
7
Has a moderate glycemic index but provides fiber and beneficial plant compounds that may improve insulin sensitivity. Best eaten in small portions.
28
Coconut
25
12
High in fiber and healthy fats, which help slow the release of sugar into the bloodstream. Coconut water should be consumed in moderation as it contains natural sugars.
29
Raisin
14
2
A concentrated source of natural sugars and should be eaten in very limited amounts. Provides antioxidants and fiber but can spike blood sugar quickly.
30
Plantain
12
2
A starchy fruit best consumed when unripe, as it contains resistant starch that benefits blood sugar control. Ripe plantains should be eaten in moderation.
31
Prunes
21
11
Dried plums with a lower glycemic impact than other dried fruits due to their fiber content. Help support digestion and gut health but should be eaten in small amounts.
32
Pomelo
15
6
A citrus fruit rich in vitamin C and fiber, helping manage glucose levels and reduce inflammation. Has a lower glycemic impact than other citrus fruits.
33
Prickly pear
23
15
Known for its ability to lower blood sugar levels due to its high fiber and antioxidant content. Also helps improve gut health and digestion.
34
Persimmon
12
5
A fiber-rich fruit that slows down sugar absorption, reducing post-meal glucose spikes. Rich in antioxidants, vitamins A and C, and flavonoids that support blood sugar balance. Best eaten in moderation due to its natural sweetness.
35
Durian
9
3
Contains monounsaturated fats and fiber, which help stabilize blood sugar levels. High in calories, so should be consumed in moderation.
36
Star fruit
22
16
A low-carb, high-fiber fruit that helps regulate glucose levels. Should be consumed with caution by individuals with kidney disease due to its oxalate content.
37
Kumquat
11
5
A unique citrus fruit eaten with its peel, providing extra fiber that helps slow glucose absorption. Has a lower glycemic impact than most citrus fruits.
38
Breadfruit
17
12
Higher in carbohydrates but rich in fiber and resistant starch, which slows sugar absorption. Best consumed in moderation.