Apples, pears, berries, peaches, plums, cherries, apricots and oranges are low glycemic index fruits suitable for people with diabetes.
People with diabetes often fear and abstain from many different foods, including fruit.
However, not all fruits (even sweet ones) are bad for people with diabetes. Fruits are good or bad for diabetics depending on their glycemic index (GI).
Foods with a GI of 55 or less are considered low GI and are better choices for people with diabetes. Many sweet fruits fall into this category because their fiber, water content, and natural plant compounds slow the absorption of sugar. These fruits are sweet, easy to digest, and provide steady energy without the sudden glucose spikes that sugary fruits can cause.
They can be taken with protein, added to meals or eaten as a snack to support stable blood sugar control. These fruits are not only safe but are actually helpful for blood sugar management when eaten in appropriate portions.
Apples are one of the most diabetic-friendly fruits. Image: Bao Bao
Apples (GI: 34-40)
Apples are one of the most diabetic-friendly fruits thanks to their low GI and high content of soluble fiber, especially pectin, which helps regulate blood sugar spikes. They also contain quercetin, a natural antioxidant linked to reducing inflammation and improving heart health.
A small apple can be eaten whole as a mid-morning snack. Or combine apple slices with a spoonful of peanut butter or unsweetened yogurt for a fiber-protein combination that helps slow absorption. Diced apples can also be added to oatmeal or salad for natural sweetness without added sugar.
Pears (GI: 20-38)
Pears have a surprisingly low GI and are extremely rich in fiber. One medium-sized pear provides about 20% of your daily fiber needs. Interestingly, their natural sweetness satisfies cravings without spiking glucose levels.
You can slice a chilled pear for dessert after a meal. Poach pears lightly with cinnamon instead of sugary sweet dishes, or add diced pears to quinoa dishes or smoothies for added filling and sweetness.
Berries like strawberries, blueberries, raspberries (GI: 25-40)
People call berries a super fruit because they contain a treasure trove of nutrients. Berries contain anthocyanins, which studies link to improved insulin sensitivity and reduced inflammation. They are also high in fiber and low in carbohydrates, making them ideal for a diabetic diet.
You can add berries to your diet by adding a handful to Greek yogurt. Use berries as a topping for chia pudding or high-fiber cereal. Or blend into a smoothie with spinach and unsweetened almond milk.
Peaches (GI: 40-42)
Peaches can be sweet, juicy and aromatic, but still keep a low GI. They provide vitamin C, vitamin A and potassium – all important for heart and nerve health in people with diabetes.
You can enjoy fresh peach slices with cottage cheese for a balanced protein snack. Grill peach halves and sprinkle with cinnamon for a low-calorie dessert. Sliced peaches can also be added to whole grain pancakes or overnight oats.
Plum (GI: 24-53)
Sweet, juicy and nutritious plums contain soluble fiber and antioxidants that help slow the digestion of carbohydrates. Plums are naturally sweet but low in sugar compared to many other fruits, making them great for those managing glucose.
Eat a whole plum as a mid-day refreshment. Or make a simple plum jam using just water and sugar-free spices to eat with yogurt. Or add sliced plums to a green salad with mint.
Cherries (GI: 20-22)
Cherries (which may be called relatives of berries) are one of the sweetest fruits with the lowest GI and contain anthocyanins, which may help improve blood sugar control. Their dark red color comes from antioxidants that protect cells and support heart health, which is obviously important for people with diabetes.
You can eat a small handful (10-12) of cherries as a snack. Add pitted cherries to smoothies or oatmeal. Freeze cherries and eat them as a sorbet for a dessert.
Apricots (GI: 30-34)
Apricots are a low-GI fruit that is also very flavorful and delicious. They provide vitamin A, potassium and fiber while being low in natural sugar. However, it is always better to consume them fresh instead of dried.
Apricots can be enjoyed by dicing them and mixing them into whole-grain breakfast dishes. Combine apricots with nuts for a balanced fiber-protein snack. Or add fresh apricots to a green salad with lemon dressing.
Orange (GI: 31-40)
Whole oranges have a low GI and are rich in vitamin C, potassium and fiber. Because they contain more fiber than natural sugar, oranges release glucose slowly. However, be careful with canned orange juice because it not only contains a lot of added sugar but also lacks the fiber found in oranges.
Eat a whole orange – not the juice – for breakfast. Add orange segments to salads with nuts for added crunch. Use zest in meals or drinks to enhance flavor without adding sugar.