A common concern for diabetics is whether they can eat fruit or not, with some believing its natural sugars make it a risky choice.
Fruits are packed with essential vitamins, minerals, and fiber, which are vital for overall health. The key lies not in avoiding fruit altogether, but in choosing the right types, such as pears and berries, and being mindful of portion sizes.
What Fruits Are Good for Diabetics?
While many fruits can be part of a balanced diet, some are particularly beneficial for those watching their blood sugar.
1. Pears
This low glycemic index fruit is high in fiber, which helps regulate blood sugar absorption and prevents sharp spikes. In fact, a medium pear offers about a quarter of the fiber you need in a day, and this fiber is what helps keep blood sugar levels steady.
Beyond their fiber content, pears also contain an antioxidant called anthocyanin, which research has linked to a lower risk of Type 2 diabetes. Another study also showed that eating just one serving of pears per week could lower your odds of developing Type 2 diabetes by 3%.
For a good and simple snack idea, try chilled sliced pears with a sprinkle of cinnamon.
2. Berries
Berries, including blueberries, raspberries, and strawberries, are naturally low on the glycemic index and are packed with a wealth of nutrients, including vitamins C and K, manganese, and fiber. These compounds can help combat inflammation and support insulin sensitivity. The impact of these benefits is significant: research done with healthy women revealed that consuming puréed berries with bread resulted in a 24–26% reduction in insulin levels, compared to eating the bread as is.
Berries are naturally sweet fruits, making them an option to satisfy a sweet tooth without any added sugar. Their small size also makes them easy to portion, and they are perfect for adding to breakfast bowls, smoothies, or a fresh fruit salad.
3. Apricots
Apricots provide various antioxidants, including polyphenols, which research suggests can help improve insulin sensitivity and lower blood sugar levels.
Also, each small fresh apricot contains about 17 calories and just 4 grams of carbohydrates, which can help in weight loss. Moreover, four of these small fruits can provide a good amount of your daily vitamin A, which is vital for your vision and a strong immune system. While fresh apricots are a healthy source of carbs, too many can be unhealthy. This same principle applies to dried apricots, which are higher in carbs and sugar.
4. Apples
Apples contain pectin, a type of soluble fiber that slows digestion and helps prevent blood sugar spikes. While they do contain sugar, most of it is fructose, which, when consumed in whole fruit, has a lower effect on blood sugar levels than other types of sugar, like glucose.
To easily add this low glycemic index fruit into your diet, you can slice and place it into containers, making it a convenient snack for a quick bite on the go. For an even more balanced option, pair an apple slice with a spoonful of nut butter to add healthy fats and protein.
To make it easy to source premium apples like the rare Toki Kiro Apple for your wellness journey, The First Fruits created the Japanese Fruit Bento Gift Box. This selection includes 4-5 other exquisite premium fruits from Japan, ensuring you receive a fresh, delicious variety perfect for eating anytime.
5. Kiwi
From having a low glycemic index score of around 50 to being packed with high amounts of Vitamin C, kiwi is a nutritional powerhouse that does not cause a sharp spike in blood sugar levels when consumed. Moreover, it also has potassium, which could help lower your risk of Type 2 diabetes, and a high water content that can support hydration and digestion.
To add this to your diet, you can enjoy it peeled and sliced, or for a fun way to eat the fruit, peel it and freeze it into fruit cubes for a cool and satisfying snack.
Fruits High in Sugar: A Few to Enjoy Less Frequently
While many fruits are beneficial, it's also helpful to be aware of fruits high in sugar that should be enjoyed in smaller, more controlled portions. This includes fruits such as mangoes, pineapples, and watermelons. These fruits are not forbidden, but due to their higher sugar content, they are best enjoyed occasionally.
A tip for balance is to pair them with high-fiber or protein-rich foods, such as nuts or Greek yogurt, to help slow down sugar absorption.
Nourish Smartly with The First Fruits
Choosing the right fruits for diabetics is a simple and effective way to manage a healthy diet without sacrificing flavor.
At The First Fruits, we are committed to providing premium, fresh, and seasonal fruits that can be used as ingredients for a healthy fruit juice or to eat as a snack, especially for health-conscious individuals. Meanwhile, our customisable fresh fruit hamper options make for a perfect get-well-soon fruit basket or a thoughtful present for families managing wellness together.
Explore our fruit hampers today and discover wholesome indulgence without compromise.