Which Fruits Good for Diabetics?

Fruits are fleshy, seed-bearing structures of plants that typically are sweet or sour in taste, mostly eaten in the raw state. There are different kinds of fruits. Each fruit has its own unique taste and nutritional properties.

From a diabetes point of view, foods that have both a LOW GI and a LOW GL are best for controlling blood sugar levels. This principle also goes in the case of fruits. We've gathered a list of the fruits for diabetes patients in this article. This can relieve your sugar cravings while not really raising your blood sugar levels.

What is the GI or Glycemic Index?

Glycemic Index (GI) is a rating of foods on a scale from 0 to 100. From the GI score, it is easy to how quickly blood sugar levels rise. In the GI classification system foods are categorized as

• Low (Less than or equal to 55) -foods break down very slowly, are digested, absorbed, metabolized, and cause a lower and slower rise in blood glucose level.
• Medium (Between 55 to 69) –Food breakdown in moderate time and raises the blood glucose in a moderation range.
• High (More than or equal to 70) -Foods break down quickly during digestion and result in increased blood sugar levels.

What is the Glycemic Load?

Glycemic load (GL) accounts for the number of carbohydrates in the food and how each gram of carbohydrate in the food raises blood glucose levels in the body fluid.

GL is classified as:

• Low (Less than 10)
• High (More than 20)
• Intermediate (11–19)

According to the above criteria, the following are the best fruits for diabetics type 2. 

Fruits for sugar patient

1. Apple - (Glycemic Index 32-38)

An Apple is a low GI fruit with very many health benefits, especially in diabetes.

Apple Benefits for Diabetes

• Apples are a good and rich source of polyphenols, which help prevent tissue damage to beta cells in the pancreas.
• Beta cells produce insulin in the body and are mostly found damaged in people with type 2 diabetes.
• Apples have anti-inflammatory compounds and antioxidants that can play a role in regulating immune responses and protecting against asthma.
• Apple has high soluble fiber (pectin), which helps in lowering cholesterol. Polyphenols in them help to lower blood pressure and stroke risk.
• Apples contain Vitamin B-complex which help greatly in maintaining red blood cells and the nervous system in good health. Pectin in apples is often useful in :

2. Guava - (Glycemic Index 12-24)

Guava also falls under the low GI and Low GL category with Glycaemic Index 12-24 and Glycaemic Load 1.3-5. Both the above values are good for diabetics.

Benefits of guava for diabetes

• Guava's low glycemic index makes it a great snack for diabetics.
• Guava has a good amount of dietary fiber (pectin – soluble fiber) that helps ease constipation (a common diabetic complaint).
• Guava has a good amount of Vitamin C and phenolic compounds hence considered a highly nutritious fruit.
• Guava is antioxidant-rich hence a lot helpful in the management of type 2 diabetes.
• The guava leaves have also been found to be useful in diabetes. Tea from guava leaves is found to be of great help in treating diabetes naturally.

3. Orange - (Glycemic Index -40)

Orange is also another low GI fruit with great nutritional properties. The orange flesh is 12% carbohydrates, 87% water, 1% protein, and contains negligible fat (table).

Orange Benefits in Diabetes:

• Since oranges have a lot of vitamin C and beta carotene in them eating them helps to improve vision.
• Oranges are also a good source of potassium, thiamin, and folate. Potassium helps in lowering blood pressure.
• The flavanones, phenolic acid, and flavonols in oranges have great protective abilities, especially in diabetics.
• When it comes to glucose metabolism, citrus fruits not only slow glucose uptake but also inhibit the movement or transport of glucose through the intestines and liver.

4. Pears - (Glycemic Index - 38)

Pears is a magical fruit for diabetics with a low GI score of 38. A 100 g of pears provides 57 calories.

Pears health benefits:

• Pears are highly nutritious. They provide essential vitamins and minerals, including vitamin C, vitamin K, potassium.
• Polyphenol antioxidants in pears protect against oxidative damage.
• One should eat the whole fruit as peels contain almost six times more polyphenols in them.
• May promote gut health
• Contain beneficial plant compounds
• Have anti-inflammatory properties good for diabetics
• The flavonoid antioxidants in pears help fight inflammation which is again good in diabetes.
• May boost heart health
• May help you lose weight - which is beneficial for diabetics.
• Easy to add to your diet

5. Kiwi - (Glycemic Index - 50-58)

Kiwi is a medium GI fruit but due to its unique qualities it is diabetes-friendly,

Health Benefits of Kiwi

• Help in digestion -Kiwi fruit has plenty of fiber good for diabetics
• Boost the immune system
• Helps by reducing risks of various health conditions
• Can help manage blood pressure
• Protects against vision loss
• Anti-inflammatory properties - again good in diabetes

6. Berries : Types and its Benefits

1. Strawberry - (Glycemic Index 41)

• Calories in strawberry (100 g) - 33 calories
• Strawberry benefits- Strawberries are rich in polyphenols and contain phenolic compounds. Polyphenols improve peripheral glucose uptake and glucose metabolism good for diabetics.
• It also improves insulin sensitivity.

2. Mulberry - Glycemic Index 25

• Mulberry fruits are fleshy and delicious, which are low in calories and contain health-promoting
• phytonutrients like minerals, polyphenols, and vitamins are essential for optimum health.
• Mulberry fruits have been used in the treatment and prevention of diabetes for a long time.

7. Muskmelon - (Glycemic Index 65 but Glycemic Load 3.1)

Muskmelon though with high GI has a very low GL and hence much useful in diabetes,

Benefits of Muskmelon:

• Powerhouse of nutrients
• Help control blood pressure
• Help in weight loss
• They are cholesterol-free
• Boost immunity
• Relieve constipation
• Help to prevent heart disease   

8. Jamun (Glycemic Index 25)

Health Benefits of Jamun

• Jamun is loaded with all the important nutrients. In spite of being packed with glucose and fructose, it is a low-calorie fruit.
• It is a good source of many things like potassium, iron, proteins, vitamin carbohydrates, and magnesium.
• Due to its low-calorie content, it is perfect for healthy snacking and diabetics.

9. Cherries

Glycemic Index of Cherries -Sweet Cherries fall in the medium GI category with a score of 62 Sour Cherries fall in the low GI category with a score of 22.

Benefits of cherries for diabetes

• Cherries have a role in healthy glucose regulation
• Reduce the risk of diabetes
• Cherries contain anthocyanins which are also found in berries.
• These anthocyanins target insulin sensitivity and help in diabetes.
• Vitamin C and polyphenols present in cherries help in preventing and decreasing inflammation and oxidative stress.

10. Avocado for diabetes - (Glycemic Index 15)

Avocado fruit is unique as it contains a lot of healthy fats as compared to most fruits which consist of carbohydrates.

Avocado Health Benefits:

• Help in maintaining blood pressure
• Good for heart health
• High Fiber content
• Help in lowering Triglyceride and Cholesterol levels
• Avocados have good fats - Fats present in avocado help in absorbing plant food nutrients and also increase antioxidant absorption.
• Help in maintaining eye health
• So, the above-mentioned 10 fruits fall in the top 10 diabetes-friendly fruits category for their own unique qualities.

Do include them in your diet regime to reap maximum benefits. This was a general summary of the low-sugar fruits for diabetics

To know each fruit individually, do visit our blog section. It has information about each fruit independently.

FAQs

Which fruits are best for diabetics?

The best fruits for diabetics include Apple, Guava, Orange, Pears, Kiwi,  Berries,  Muskmelon,  Jamun, Cherries, Avocado.

Can I eat fruit every day if I have diabetes?

Yes, you can enjoy fruits daily! But you have to eat in moderation.

Is it better to eat whole fruits or drink fruit juice?

Whole fruits are better because they contain fiber, which helps slow down sugar absorption. But Fruit juices can spike blood sugar levels quickly.

Is Guava good for diabetics?

Yes. Guava falls under the low GI and Low GL category with Glycaemic Index 12-24 and Glycaemic Load 1.3-5. Both the above values are good for diabetics.

How can I incorporate fruits into my diet?

You can add fruits to smoothies, salads, or enjoy them as snacks. Pairing fruits with protein or healthy fats can also help manage blood sugar levels.

Which fruits should I avoid in diabetes?

Some fruits, like bananas, grapes, and mangoes, chikku are higher in sugar. 

What are the benefits of eating fruits for diabetics?

Fruits provide essential nutrients, antioxidants, and fiber, which can help support overall health and manage blood sugar levels.