If you have diabetes, you do not necessarily need to avoid fruit. Whole fruit provides fiber, vitamins, minerals, and other nutrients. However, no specific fruit can reliably lower blood sugar from a high level to normal within two hours or guarantee that a glucose spike will not occur.
Three fruits that can be sensible choices because they are relatively fiber-rich and can fit into a balanced eating pattern are berries, apples, and pears.
1. Berries
Strawberries, raspberries, blackberries, and blueberries provide fiber and are generally lower in carbohydrate per serving than many other fruits.
How to enjoy them:
Have a small serving of fresh berries with plain Greek yogurt or a handful of nuts. Combining carbohydrate-containing foods with protein, fat, or fiber can help make the meal more filling and may slow digestion.
2. Apples
An apple provides fiber, particularly when eaten with its skin. Choose a whole apple rather than apple juice, which contains much less fiber and can be consumed much more quickly.
Simple serving idea:
Slice one small apple and pair it with a small portion of unsweetened nut butter.
3. Pears
Pears are another whole fruit that provides fiber and can be incorporated into a diabetes-friendly meal plan.
Simple serving idea:
Enjoy a small pear with a source of protein, such as plain yogurt or a few nuts.
The Important Part: Portion Size
Even nutritious fruit contains carbohydrates, so the amount matters for blood-glucose management. A large portion of a very sweet fruit can raise blood glucose more than a modest portion.
For people who monitor their glucose, checking their blood sugar according to their healthcare professional’s instructions can help reveal how a particular food and portion affect them personally.
And if a glucose meter shows a reading around 298 mg/dL, as pictured, fruit should not be relied upon to bring it down quickly. A very high reading can require prompt medical guidance, particularly if it is persistent or accompanied by excessive thirst, frequent urination, vomiting, abdominal pain, confusion, or difficulty breathing.
The three fruits: berries, apples, and pears. Enjoy them as whole fruits and in sensible portions rather than as a treatment for diabetes.
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