If you've been told to cut back on fruit after a diabetes diagnosis, you're not alone — and you're not wrong to feel a little frustrated. The good news? You don't have to give up the sweet, fresh flavours you enjoy.
According to Harvard Health Publishing, when chosen and eaten mindfully, fruit can absolutely be part of a healthy diabetes-friendly diet. It's all about knowing which fruits to reach for, how much to eat, and how to pair them to keep your blood sugar steady.
How does fruit affect blood sugar?
Unlike processed sugary foods such as candy, soda, or white bread, fruits come naturally packaged with fibre, water, and plant-based compounds like antioxidants, vitamins, and minerals. These components slow down how quickly sugar is absorbed into the bloodstream, helping prevent rapid spikes and crashes in blood glucose.
A meta-analysis of 19 randomised controlled trials, published in Frontiers in Endocrinology, found that eating moderate amounts of whole fresh or dried fruit significantly decreased fasting blood glucose in people with diabetes.
In contrast, processed foods and beverages with added sugars offer little to no fibre, delivering a fast "sugar punch" that can disrupt blood glucose levels.
Monitoring individual responses
Everyone's metabolism is different, and fruit affects people in different ways. Nancy Oliveira, a registered dietitian and nutrition services manager at Brigham and Women's Hospital, advises using a continuous glucose monitor (CGM) or a traditional glucometer to track your body's response after eating fruit.
She also notes that what you eat fruit with matters. For example, fruit paired with starchy cereal may cause a larger blood sugar spike than the same fruit eaten with a handful of nuts. That's because fat, fibre, and protein can help slow down digestion and the release of glucose into the bloodstream.
Can people with diabetes eat fruit?
Absolutely, and they should. A systematic review and meta-analysis published in Nutrition Reviews found that people with diabetes who ate more fruit had a lower risk of dying from cardiovascular disease and other causes. While observational studies don't prove causation, they support the idea that fruit can play a protective role.
The key is moderation and mindful pairing. Oliveira recommends up to three servings of whole fruit per day, spaced throughout the day to avoid overwhelming the body with too much natural sugar at once.
Additionally, calorie intake matters, especially for people who are overweight or have prediabetes. In such cases, managing calories — even from fruit — is crucial for weight loss and improving insulin sensitivity.
Best fruits for blood sugar control
All fruits provide fibre and nutrients, but some are particularly friendly to blood sugar levels like strawberries, blueberries, raspberries, oranges, grapefruits, clementines, kiwis, apples and pears.
These fruits tend to be lower in sugar and have a gentler impact on blood glucose. The American Diabetes Association specifically recommends berries and citrus as go-to options.
Don't get too caught up in the glycemic index, says Oliveira. It's more helpful to monitor how your own body reacts to specific fruits and combinations using your glucose monitor.
Fruits to eat in moderation
Whole fruits are generally safe, but portion control is essential — especially for bananas, mangoes, grapes, dried fruits (stick to 2 tablespoons to ¼ cup), and canned fruits (choose those packed in water or natural juice, not syrup).
Tips for enjoying fruit with stable blood sugar
Limit to 2–3 servings a day, spaced out over meals/snacks. One serving is typically: 1 cup of berries or cut fruit, 1 medium apple or orange, ½ cup of dense fruits like mango or banana.
Pair fruit with protein or fat to slow digestion and stabilise blood sugar. You can try apple with peanut butter, orange with almonds, berries with plain yoghurt, and banana slices on whole-grain toast with almond butter.
"Pairing fruits with foods that contain fibre, protein, and fat slows digestion. This might prevent a blood sugar spike," says Oliveira.
Bottom line
Fruit can absolutely be part of a diabetes-friendly diet — and it should be! The key lies in portion control, smart pairing, and monitoring how your body responds. With these strategies in place, you can enjoy the flavour and nutrition of fruit without putting your blood sugar at risk.
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