Which Fruit is Good for Diabetes Patients?

Hiral Patel

March 1, 2023

Diabetes is a chronic condition in which the body fails to maintain healthy blood sugar levels. The best way to manage diabetes is to have a nutritious diet, a proper medicine plan, and an active lifestyle.

There is a common misconception that people with diabetes should avoid fruit altogether. However, certain fruits contain vitamins, minerals, natural carbs, and fibres essential for healthy body functioning.

Therefore, including these fruits in your diet can help manage your diabetes. HealthifyMe nutritionists have listed the fruits that are good for diabetes patients.

Fruits for Diabetes – Clearing the Air

While it is often advised that people with diabetes avoid sugary foods, this does not mean that you must avoid fruit altogether.

Fruits are a nutritious option and contain natural sugar instead of processed sugar. When deciding what fruit to eat, it is essential to consider how much sugar it contains and its other nutritional benefits.

The glycemic index and glycemic load of fruits determine whether an individual with diabetes can eat them. The glycemic index of a food is how quickly the food will raise the blood sugar levels of an individual.

The lower a fruit’s glycemic index, the slower blood sugar rises after eating that fruit. The glycemic load measures the rise in blood sugar based on the number of carbohydrates the fruit contains in an average serving.

When deciding on a diabetes-friendly fruit, the glycemic load is more reliable than the glycemic index. For example, the glycemic index of watermelon is 72, which is very high and can cause blood sugar levels to rise rapidly.

However, since watermelon is mostly water, the glycemic load in a serving of watermelon is only 4. Therefore, it suggests that consuming watermelon in its whole fruit form and in controlled portions is safe for everyone.

A study found that people with diabetes who ate fresh fruit had a lower risk of developing major vascular complications. The high soluble fibre in fruit slows down glucose absorption, which helps control blood sugar levels. Therefore, fruit can be a healthy part of a balanced diet for people with diabetes.

The HealthifyMe Note

The glycemic index, glycemic load, and amount of sugar or carbs in a fruit determine how good or bad that fruit is for diabetes. Fruits with low GI and GL values are the best for diabetic patients. But, people with diabetes should only eat a limited amount of fruit as their dietician recommends.

Fruits Safe for Diabetes Patients

A fruit’s glycemic index (GI) and glycemic load (GL) can help you choose which fruit to eat.

For example, a fruit with a GI score of 55 or less has a low GI, 56-59 has a moderate GI, and 60 and above have a high GI. Similarly, for GL, foods with ten or less are considered low GL, 11-19 is considered moderate GL, and 20 and above is high GL.

Here are some diabetes-friendly fruits that are safe for moderate consumption.


Tart cherries are the best options for improving sugar levels and managing diabetes because they contain chemicals called anthocyanins that boost insulin production. One hundred grams of cherries contain approximately:

Read more: Benefits of Cherries, Nutrition & Healthy Recipes

  • Calories: 52
  • Carbohydrates: 12.5 g 
  • GI: 20
  • GL: 6


Apples are a popular fruit that offers vitamin C, soluble fibre and various nutrients. The polyphenol compounds in apple skin trigger the pancreas to produce insulin, lower insulin resistance, and thus reduce blood sugar levels.

Read more: Apples – Health Benefits, Nutrition Value, and Recipes

Apple is a good fruit for diabetes patients due to its high fibre content and presence of antioxidants. One hundred grams of apples contain approximately:

  • Calories: 95
  • Carbohydrates: 25 g
  • GI: 36
  • GL: 5


Pears are a great source of fibre and can be a healthy snack for your diabetes diet. In addition, pears are a healthy alternative to your sweet cravings due to their vitamin K, lutein, beta-carotene, retinol, and choline content. One hundred grams of pears contain approximately:

Read more: 9 Surprising Health Benefits of Pears

  • Calories: 57
  • Carbohydrates: 15 g
  • GI: 20-49
  • GL: 7

Jamun/ Indian Blackberry

Jamun is a fruit that can help treat diabetic symptoms such as excess urination and thirst. That is because it contains Jambosine and Jambolana (organic compounds), which slow the conversion of starch into sugar. One hundred grams of Jamun/Indian Blackberry contain approximately:

Read more: Blackberry Fruit – Benefits, Nutrition, & Healthy Recipes

  • Calories: 62
  • Carbohydrates: 14 g
  • GI: 25
  • GL: 2.02


Guava contains high amounts of diabetes-friendly nutrients like dietary fibre, vitamins C, A, and potassium. It can help boost good bowel movements and maintain weight, making it an excellent choice for those with diabetes. One hundred grams of guava contains approximately: 

Read more: Is Guava Good for Diabetes? Let’s Find Out 

  • Calories: 68
  • Carbohydrates: 14 g
  • GI: 12
  • GL: 1.3

Other Fruits

Some other fruits on the list are:

  • Peaches: 59 calories, 14 g carbohydrates, GI – 28, GL – 3
  • Apricots: 17 calories, 4 g carbohydrates, GI – 34 GL – 9 
  • Oranges: 62 calories, 15 g carbohydrates, GI – 52 GL – 4.4
  • Kiwi: 42 calories, 10 g carbohydrates, GI – 50 GL – 7.7
  • Grapefruit: 42 calories, 11 g carbohydrates, GI – 25 GL – 1.2
  • Strawberries: 32 calories, 8 g carbohydrates, GI – 41 GL – 3
  • Plums: 46 calories, 11 g carbohydrates, GI – 24 GL – 2
  • Pomegranate: 72 calories, 14 g carbohydrates, GI – 53 GL – 18

Things to Keep in Mind

  • It is vital to keep track of portion sizes when eating dried fruit, as they can have the same amount of carbohydrates as fresh fruit. For example, approximately two spoonfuls of raisins have the same amount of carbohydrates as an apple.
  • It is best to choose fresh fruit over dried or canned fruit, as processed and canned fruits often contain added sugar. It can cause a spike in blood glucose levels. 
  • If you do choose dried or canned fruit, be sure to check the labels first. Since many have added sugars, their serving sizes tend to be very small.
  • Fruit juice is not a good option for diabetic individuals, as it does not contain enough fibre. Moreover, the Glycemic Load of juice will be higher than its whole-fruit form.
  • You should eat fruit throughout the day instead of consuming all of it at once. For example, have one serving with breakfast and another as a snack instead of having two servings at breakfast. You may also have one serving as a mid-morning snack and another for an early-evening snack.


Many fruits are safe and healthy for people with diabetes. When choosing the fruits to add to your diabetes diet, keep in mind the portion size and check the nutrition profile of the fruit.

Some fruits have a low glycemic index and glycemic load value and are not harmful to diabetic persons. However, as with all foods, eating these fruits in moderation is essential.

About the Author

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

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9 responses to “Which Fruit is Good for Diabetes Patients?”

  1. I know about normal table fruit but what about dates? Prunes, Raisins etc are high in sugar from the sugat concentration increasing in drying process. However, one does not normally eat these in quantity as I find more filling, but how much high is the sugar? Dates are a fresh fruit so how dangerous are they??

    • Fresh fruits are good sources of natural sugars and other beneficial nutrients. 1 serving at a time(1 fruit or 80-100g) and 1-2 servings per day is good to go.
      People with diabetes can opt for fresh fruits or dried fruits in moderation under experts’ guidance. Furthermore, the portions depend on individual health and goal status. Try to opt for fresh or dry fruits before a workout or as a mid-morning snack as they provide energy and other nutrients. You may also try to add some protein like nuts, seeds, curd, etc. along with fruits which will help to maintain sugar levels.
      Here’s an article that’ll help you understand the relationship between dry fruits and diabetes better: https://www.healthifyme.com/blog/dry-fruits-for-diabetics/

  2. The list of fruits for type-2 diabetic patients does not say anything about common man fruits like bananas, melons and papaya. Please advice.

    • We beg to differ from you as apples are easily available throughout the year and pears, guavas, and oranges are also very common fruits. Coming to your query, papaya, banana and melon have a medium glycemic index and thus are also good options as long as you have them in moderation.

  3. Gd morning Dr
    My diebetes level are below 10 after eating. And I’m on medication so can you help me give value able tips which can help me

    • Lifestyle modifications are very important to improve the effectiveness of medications. Customising your daily routine as per your requirements is the key where our experts can help. Please connect with our coaches via our app to get personalised tips. Meanwhile, some easy ideas to manage blood sugar levels are chewing food properly, maintaining a balance of dietary fibre through vegetables, and consuming lean protein with complex carbs of cereals and millets which will help to maintain sugar levels post meals

  4. I have been diagnosed with sugar diabetes, arthritis and high blood pressure. All of them are being controlled but diabetes is the one that is always a bit high. So I need tips on how I can lower it down

    • We’ll be happy to help you with a customized plan for which you will need to contact one of our nutrition coaches. Our coaches will help you customise your nutrition and activity regime which will help control your blood sugar levels and manage overall health.
      In the meantime, here are a few things that’ll help you manage your blood sugar levels:
      1. Avoid refined carbs like refined flour and items made using it.
      2. Eat well-balanced meals on time
      3. Inculde 4-5 servings of fresh seasonal fruits and vegetables per day
      4. Drink water and maintain hydration level
      5. Exercise regularly as per expert’s advise
      6. Sleep well and follow a sleep cycle routine
      7. Avoid stress and engage in a recreational activity
      8. Check your blood sugar levels regularly.

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