Learn why people with diabetes should eat fruit—plus, find out which fruits are best and how much is OK to have each day.

If you like fruit, good news! A new study published in PLOS Medicine found that eating fresh fruit lowers your risk of getting diabetes and your risk of problems if you already have it.

Because fruit has sugar, this study says you don't need to stay away from it (like the Fresh Fruit Salad above). Over the course of seven years, researchers looked at what more than 500,000 Chinese people ate and how their health changed.

It was found that eating more fruit did not make blood sugar levels go up, even in people who already had diabetes. In fact, people were less likely to get diabetes if they ate more vegetables.

However, the study only looked at fresh fruit and not dried fruit or fruit juice. To find out which fruits are best and worst, how much fruit you should eat every day, and how many carbohydrates you should get from fruit, we asked some qualified dietitians and certified diabetes trainers.

"Care for diabetes is tailored to each person," says Staci Freeworth, R.D., C.D.E., who is in charge of nutrition at Bowling Green State University. People who have diabetes should see a trained diabetes teacher for this reason.

Their advice will depend on your wants and health history. They can tell you how many carbs you should eat each day.

Best Fruits to Eat

There are some foods that are better for everyone, not just people with diabetes.

In her book My Food Coach, Daphne Olivier, R.D., C.D.E., says, "The best fruits for everyone to eat are the ones that have the least effect on blood sugar." This is also called having a "low glycemic load."

Blueberries, strawberries, raspberries, dark cherries, and kiwi are some of these fruits because their colors are so deep and rich. The food's dark color comes from antioxidants. We understand that antioxidants fight free radicals, but we don't know what else they do that is good for us.

Amelia Gourley, M.S., R.D., from The Disobedient Dietitian agrees: "I usually tell my clients to choose darker-colored fruits." It has been found that people in the US do not eat enough dark purple and red veggies. If you want to fight inflammation, these fruits are great places to get them.

Eat More of These Fruits:

• Blueberries
• Blackberries
• Raspberries
• Dark cherries
• Kiwi

Worst Fruits to Eat

Remember this: no food is "the worst." Fruit in general is good for you because it contains fiber and nutrients and can be a part of a healthy diet. Fruits like pineapple, mango, and bananas get a bad name because they have more sugar than berries.

While you should stay away from them, don't do that. Instead, you should try to slow down how fast your blood sugar is rising. For example, a banana will make your blood sugar rise pretty quickly. "But if you pair fruit with foods that have healthy fats in them, such as blueberries with walnuts or apricots with mozzarella cheese, you will decrease the influence of the fruit on your blood sugar," states Olivier. "These fats slow down the absorption of the glucose from fruit and prevent your blood sugar from spiking as high." Some foods that will help your blood sugar level after eating fruit are nuts and nut butters, plain yogurt, cheese, and even avocado. This is because these foods are high in protein and fat.

Fruit juice is bad for you for the same reason that people say you should eat the whole fruit. "The whole fruit has fiber, which is lost in the juice," Gourley says. Fiber helps the body hold on to energy for longer. "It's also easy to consume far more carbohydrates than necessary when drinking fruit juice," she says.
The same is true for dried fruit: "Dried fruit is a great snack, but 1/4 cup has 15 grams of carbs, so I'd rather put it on salads or mix it into plain yogurt than eat it by itself," says Gourley.

How Much Fruit Is Too Much?

The U.S. Dietary Guidelines say that both men and women should eat about two cups of fruit every day. One cup is equal to one apple, peach, or other whole fruit, or one cup of cut-up fruit. You can find exact rules and numbers at ChooseMyPlate.gov.

Olivier states, "In general, having about a handful size of fruit three times daily is appropriate." Don't forget to eat it with fat or protein. "An apple as a snack can raise blood sugar faster than an apple with almond butter," she explains.

Lesson Summary

People with diabetes can include fruit in their diet, as a recent study showed that eating fresh fruit can lower the risk of developing diabetes and complications for those who already have it. However, it’s important to note that the study focused on fresh fruit and not dried fruit or fruit juice.

To make informed choices about fruit consumption, consulting with qualified dietitians and diabetes trainers is recommended. Care for diabetes should be tailored to each individual, taking into account personal preferences and health history.

Best Fruits to Eat

• Blueberries
• Blackberries
• Raspberries
• Dark cherries
• Kiwi

These fruits have a low glycemic load and are rich in antioxidants that help fight inflammation.

Worst Fruits to Eat

No fruit is completely bad, but some fruits like pineapple, mango, and bananas have higher sugar content compared to berries. Pairing fruit with foods high in healthy fats, protein, and fiber can help slow down the absorption of glucose, reducing blood sugar spikes. Avoid fruit juices and consume whole fruits instead to benefit from the fiber content.

How Much Fruit Is Too Much?

The U.S. Dietary Guidelines recommend consuming about two cups of fruit daily for both men and women. A portion size equivalent to a handful of fruit three times a day is generally appropriate. Pairing fruit with fats or proteins can help manage blood sugar levels more effectively.