Jenna Fletcher is a freelance writer and content creator. She writes extensively about health and wellness. As a mother of one stillborn twin, she has a personal interest in writing about overcoming grief and postpartum depression and anxiety, and reducing the stigma surrounding child loss and mental healthcare. She holds a bachelor’s degree from Muhlenberg College.\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.medicalnewstoday.com/wp-content/uploads/sites/3/2020/06/500x500_Jenna_Fletcher.png","alt":""}}],"medicalReviewers":[{"id":5334,"name":{"display":"Jerlyn Jones, MS MPA RDN LD CLT","first":"Jerlyn","last":"Jones, MS MPA RDN LD CLT"},"userLogin":"jjones","links":{"website":"https://www.thelifestyledietitian.com","facebook":"www.facebook.com/thelifestyledietitian/","linkedin":"https://wwww./linkedin.com/in/JerlynJones","twitter":"https://twitter.com/jerlynnutrition","instagram":"https://www.instagram.com/thelifestyledietitian_/","tiktok":""},"link":"/reviewers/jerlyn-jones-ms-mpa-rdn-ld-clt","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"","specialties":[{"name":"Nutrition"}],"guestTitle":"","bio":{"text":"
Jerlyn Jones is a registered dietitian nutritionist, national media spokesperson, nutrition writer, and owner of The Lifestyle Dietitian LLC, an Atlanta-based nutrition consulting practice. She specializes in integrative nutrition with an emphasis on food sensitivities, digestive problems, and women’s health.\n
Education\n
\n
Arizona State University, BS, MPA\n
Teachers College, Columbia University, MS\n\n
Certifications\n
\n
Registered Dietitian Nutritionist\n
Licensed Dietitian, State of Georgia\n
Certified LEAP Therapist\n\n
Professional Accomplishments\n
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National media spokesperson for the Academy of Nutrition and Dietetics\n
Appeared on national radio, TV news programs, and podcasts. She has also been featured on many outlets, including U.S. News & World Report and O, The Oprah Magazine\n\n
People with diabetes should always include fruit in a balanced diet, and there is no restriction on which fruits a person should eat.
The National Institute of Diabetes and Digestive and Kidney Diseases recommends that people with diabetes include fruits in a balanced diet. However, some fruit products, such as juices and dried fruit, have a high sugar content. Avoiding these fruits can help reduce the risk of blood sugar spiking.
Many fruits are high in sugar but are also an important source of vitamins, minerals, and fiber. This nutritional content makes fruits a healthier option than candy and high sugar baked goods.
For example, essential vitamins, minerals, and antioxidants in many fruits can help promote optimal health, while fiber supports blood sugar and diabetes management.
Diabetes UK notes that eating fruits and vegetables may put a person at lower risk of developing heart disease and cancer.
This article will explore which fruits a person with diabetes should eat and avoid and how they relate to diabetes.
People should not exclude fruit from their diet. In fact, one 2022 cohort study found that high fresh fruit intake may protect against type 2 diabetes.
Additionally, the authors of a 2023 review recommended that people with diabetes eat more fruits while ensuring that their total calorie intake remains unchanged.
However, it is important to be aware of the full-picture nutritional content of fruits and plan diets accordingly.
These fruits are still safe for a person with diabetes to eat, and there is no need to exclude them from the diet. However, it is important to be aware of their sugar content and plan accordingly.
It can be beneficial for people with diabetes to eat a single serving of fruit at a time and pair fruit with a source of protein or fat.
For example, pairing berries with Greek yogurt or apple with almond butter or another nut butter can aid blood sugar management.
Fruits are rich sources of essential vitamins, minerals, and fiber and should be present in every diet. However, people wishing to limit their carbohydrate intake should pay attention to their fruit portion sizes to ensure they do not exceed their carbohydrate goals.
If a person is following a low carb diet, they should identify which carbohydrates they eat that are low in nutrients or unhealthy in other ways and cut those out first.
While these fruits are high in carbohydrate content, they are also rich in vitamins, minerals, and other nutrients. Prioritizing fruits as a carbohydrate source can help form an integral part of a diabetes-friendly diet.
People can also include dried fruit in their diet, as long as it is not dried with added sugar.
For example, pairing dried fruits with nuts can also help in blood sugar management. Nuts are rich in fats, fiber, and protein. These three nutrients slow digestion and can help prevent blood sugar spikes.
In an older 2017 review, researchers found a positive correlation between eating nuts and dried fruit and preventing type 2 diabetes.
Due to the removal of water in the drying process, dried fruits have a much higher sugar concentration by comparative volume with fresh fruits, meaning the suitable portion size is much smaller.
The ADA suggests that people watch out for certain phrases on product labels. For example, they should opt for products with labels that say:
packed in its juices
unsweetened
no added sugar
One way of replacing processed fruit in the diet is to freeze fresh fruits, such as banana slices. According to Diabetes UK, a person can mash this frozen fruit after a couple of hours to make healthy ice cream.
Fruits are an essential part of a balanced diet. They are high in fiber, nutrients, minerals, and antioxidants that promote overall health and support disease prevention.
The ADA notes that people with diabetes can eat any and all fruits, provided they do so in moderation, including:
Fruit plays an important part in a person’s diet. Though fruits have a large amount of sugar, fresh fruit does not contain added sugars, which can significantly affect a person’s blood sugar.
Fruits also have a high amount of fiber, which slows the absorption of sugar into the bloodstream.
Several studies have shown that consuming whole fruits can help lower the risk of developing diabetes.
Therefore, a person should look to cut other carbs from their diet and leave fruit as part of their normal dietary routine.
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Li L, et al. (2022). Whole fresh fruit intake and risk of incident diabetes in different glycemic stages: a nationwide prospective cohort investigation. https://pmc.ncbi.nlm.nih.gov/articles/PMC9941276/
