The Best Fruits for People with Diabetes
Updated: Aug. 02, 2019
Yes, you can eat fruit if you're a diabetic—you'll just need to watch your portion size. Here are the best fruits to reach for.
How much fruit can diabetics eat?
Before learning about the best fruits for diabetics, it’s important to note that watching your portion size is the key to managing diabetes, according to Diabetes Canada. To determine the appropriate portion, the Government of Canada suggests filling your plate according to Canada’s Food Guide: half with vegetables and fruits. Just make sure to choose more vegetables than fruit since they contain less sugar.
Blueberries
High in water and low in carbohydrates, blueberries are definitely a diabetes-friendly pick. Blueberries get their deep blue-purple colour from anthocyanins, potent antioxidants that may help prevent heart disease. Note: Always keep a 3/4-cup serving in mind when you try fresh blueberries in this smoothie bowl or blend frozen ones into a berry sorbet.
Bananas
Are bananas okay for people with diabetes? Absolutely. Bananas can fit as a healthy choice, as long as you eat one small banana or half a medium banana to help keep blood sugars in check. You can use bananas to add natural sweetness to green smoothies or this energy bar recipe.
Avocados
Avocados—yep, they’re a fruit—are low in carbohydrates and a great choice for people with diabetes. The healthy fats and other nutrients in avocados can help lower your cholesterol, which is important since people living with diabetes have a higher risk of heart disease. Just one-third of a medium avocado makes a serving.
Raspberries
With 8 grams of fibre per cup, raspberries are an excellent addition to any diabetes meal plan. According to the Medical Press, red raspberries may even help people with prediabetes achieve better blood sugar control. Enjoy fresh raspberries as a snack or on top of avocado yogurt for an easy breakfast.
Strawberries
With a generous 1-1/4 cup serving, strawberries are packed with potassium, folate and other nutrients that may help lower the risk for heart disease and diabetes. Enjoy a bowl of fresh strawberries or whip up a healthy smoothie.
Blackberries
Packed with antioxidants, blackberries are an excellent source of fibre to help keep blood sugars in check. You’ll get similar benefits from fresh or frozen berries. Each 3/4-cup serving is perfect for a snack or as a sweet-tart addition to this balsamic spinach salad.
Apples
An apple a day keeps the stroke away? Maybe! Research suggests that white fruits may be linked to lower stroke risk. One small apple with the peel on provides fibre to help keep blood sugars stable, too. Carry apples as an on-the-go snack or add apple as a topping on your pizza.
Pears
Pears are an excellent source of fibre, making them a great choice for people with diabetes. One medium ripe pear serves up a sweet treat without the blood sugar spike. Pair fresh pears with sharp cheddar cheese for a quick and tasty snack. (Also, find out which eating habits are the worst for people with diabetes.)
Oranges
Known to be high in vitamin C, oranges are also a good source of fibre. One small orange makes a convenient snack or a gorgeous addition to salads. Similarly, half a grapefruit is a good option for people with diabetes, too. Either way, be sure to eat the fruit rather than drink the juice to avoid blood sugar spikes!
Next, here are five tips to keep in mind when travelling with diabetes.
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