Top 9 Diabetes-Friendly FRUITS – They WON'T Spike Blood Sugar!

When you have diabetes, all fruits are the “forbidden fruits,” right? WRONG! There’s no need to cut off fruits from your diet and miss out on all the vitamins, minerals, and nutrients they can provide. Let’s take a look at the top 9 fruits that are the best to eat when you have diabetes.

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A study by the Harvard School of Public Health revealed eating fruit was linked to up to 23% lower risk of type 2 diabetes. But the emphasis here should be on “some fruits.” Eating the wrong fruit, or even overeating the right fruit, can rapidly spike your blood sugar. But some fruits are loaded with soluble and insoluble fiber, which prevents blood sugar fluctuations by slowing down carb digestion and absorption of glucose.

Here’s the list of top 9 diabetes-friendly fruits that won’t send you on an insulin rollercoaster.

#1: Blueberries. Blueberries are about 85% water, with an entire cup containing only 84 calories, 15 grams of carbs, and 4 grams of fiber. Studies link them to improved insulin resistance and a lower risk of developing type 2 diabetes.

#2: Tart Cherries. Tart cherries provide 60 calories, 15 grams of carbs, 13 grams of sugar, and 2 grams of fiber per cup. Their dark red color comes from anthocyanin, a compound that protects against heart disease, cancer, and other diseases.

#3: Peaches. One medium-sized peach provides 58 calories, 14 grams of carbs, 12 grams of sugar, and 2 grams of fiber. One study shows that polyphenol-rich peach juice combats hyperglycemia and insulin resistance.

#4: Apricots. The apricot is known for being rich in vitamin A, known as the "good eyesight vitamin." It’s also one of the safest fruits you can eat to keep your blood sugar stable. In 2 fresh apricots, there are 34 calories, 8 grams of carbs, 6.5 grams of sugar, and 1.5 grams of fiber.

#5: Apples. Apple scores a 32 to 38 GI, which means it doesn’t instantly spike your blood sugar. One medium apple is almost 86% water and provides 95 calories, 25 grams of carbs, 20.6 grams of sugar, and 4.4 grams of fiber.

#6: Oranges. When it comes to diabetes, comparing apples to oranges is a smart thing to do. A juicy, sweet orange can be a healthy part of a diabetes-friendly diet. But monitoring your intake is key. Just one medium-sized orange has your daily requirement of vitamin C. It also provides 62 calories, 15 grams of carbs, 12 grams of sugar, and 3.1 grams of fiber.

#7: Pears. If you ever have trouble getting enough fiber into your diet, then pears should be your first pick of fruit to snack on. One medium pear has 5.5 grams of fiber, which is nearly 20% of the daily recommended intake. It also contains 101 calories, 27 grams of carbs, and 21 grams of sugar. Pears, when combined with apples, have been proven to lower the risk of type 2 diabetes by 18%.

#8: Kiwi. This tropical, zesty fruit is a real vitamin C powerhouse. Kiwi is a fiber-rich superfood that helps healthy gut bacteria thrive, indirectly helping to keep blood sugar in check. It’s also rich in carotenoids which help protect against heart disease. One normal-sized kiwi fruit has 42 calories, 10 grams of carbs, 2 grams of fiber, and 6 grams of sugar.

#9: Grapefruit. One grapefruit has vitamin A, vitamin B6, potassium, and nearly an entire day’s worth of vitamin C. A medium-sized grapefruit has 52 calories, 13 grams of carbs, 11 grams of sugar, and 2 grams of fiber. While this fruit has been proven to improve blood sugar control, it may negatively interact with some medications, notably metformin. Consult with your doctor before making it a daily staple.

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Klinio channel creates reliable, fact-based, entertaining videos about diabetes mellitus and diabetes management. Here you will find useful tips and tricks, diet and nutrition advices, no-equipment workouts, the latest research, and healthy yet tasty recipes. Let's make your diabetes journey easier!

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** The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional**

[khloeghazi]

1. Blueberries
2. Tart cherries
3. Peaches
4. Apricots
5. Apples
6. Oranges
7. Pears
8. Kiwi
9. Grapefruit
10. Avocado 🥑

[juanitajones]

I was diagnosed with prediabetes in 2017 at 5.9 A1C and I started the keto diet which I am at a 5.0 A1C or lower these fruit like peaches and cherries and apples will spite your blood sugar and keep you in diabetes range please consider the keto diet lifestyle change and you can live a healthy medicine free life.

[florenceschneider]

Yes, I use my meter and most of those fruits skyrocketed my blood sugar. I’m safe with blueberries, raspberries, strawberries, blackberries, nothing else and most statistics absolutely say they spike blood sugar.

[shaneallred]

Avacado is a fruit and should technically top the list 😉

[scottschlemmer]

My go to is a handful of frozen blueberries, half small container of plain yougurt and unsweetened almond mix blended up. Delicious and it really helps inflammation also.

[alistairhastie]

Blueberries are about the only one you can eat, according to most doctors opinion.
I was told to stay away from Cherries, oranges, apples and peaches, grapefruit was definitely a big No.

[nystagmus]

There are polyphenol compounds that have never been studied in fruits and vegetables that likely have benefits outside of vitamins, minerals and fiber

[ethio]

Sweet means there is something there why it is sweet. So there is sugar or fructose.if you are diabetic please take extra care.

[dorisbarnes]

I just want to take a moment to say thank you for this video. I really appreciate it cause. I haven't been eating fruit because I didn't want my blood sugar to go up and I'm just so grateful. I hope that you have some videos about diabetes two confess what I am thank you for the video😊😊😊😊😅

[Kelpie]

Use your bsl before you eat then 1 hr and 2 hrs after eating, only way to know 😊

[cynthiawilcox]

Blueberry 🫐
Tart Cherries 🍒
Peaches 🍑
Apricots
Apples 🍎🍏
Oranges 🍊🍊🍊🍊🍊
Pears 🍐🍐
Kiwi 🥝🥝🥝
Grapefruit
These are the 9 best fruit for great food 🥑

[sundrghealth]

Many thanks for the helpful information you've provided.

[brucekaplan]

My favorite treat is 1/2 cup of blueberries mixed with 1/4 cup Ricotta cheese and a dash of salt.

[larrysfarris]

@ 1:36 - Fifteen grams of carbs is a lot - IF you’re striving for a low carb intake on a daily bases. 🤔

[loverofstarz]

Blueberries
Cherries
Peach
Apricot
Apples
Oranges
Pears
Kiwi
Grapefruit (negatively interacts with medicine)

[hadigunawan]

Dr. Igudia, I did all the fruit you mentioned here, but the problem is I really don't know how much I have to eat it. Eg: I ate the whole pear a day, blueberries I ate a lot. So I will be happy if I have the guidance how much a day to eat those fruit. Thank you very much

[nobibabe]

Thank you 😊 this was very informative.. Definitely including in my daily life.

[kryptonson]

I really question this, Oranges are one of the worst fruits you can eat as a diabetic. There's a reasn why they give you oranges after giving blood to bring your blood sugar up.

[SJPDurham]

Green bowl.
Strawberries, avocado, plums, raspberries, sour cherries, blueberries, grapefruit, apricot and guava.

Yellow bowl.
Apples, oranges, peaches, blueberries, mandarins, pears, and kiwi.

Red bowl.
Bananas, grapes, pineapple, watermelon, cantaloupe and sweet cherries.

[evevaldez]

Use your glucometer that is the only way to know what's right for you.