Managing diabetes involves a careful balance of maintaining blood sugar levels while ensuring overall nutrition. As a caregiver, I know this too well. Ever since I stepped into this role, I have been reading and searching and also talking to the doctor during the regular visits.
Often there is confusion while having fruits because they are naturally sweet. Over time, I have learnt that including appropriate fruits in your diet can help manage blood sugar levels, provide essential nutrients, and satisfy your sweet tooth without spiking glucose levels.
In this article, we’ll explore 5 delicious fruits that can be beneficial for people managing diabetes.
Why fruits matter in a diet of a person living with diabetes
Fruits are rich in vitamins, minerals, and fibre, which are crucial for overall health. However, their natural sugar content can raise concerns for people living with diabetes. The key is choosing fruits with a low glycemic index (GI).
What is Low GI/Low Glycemic Index foods? It is foods that cause blood sugar to rise more slowly than High GI/High Glycemic Index food.2 Thus, by slowly releasing sugar into the bloodstream, preventing sudden spikes in blood sugar levels.
Here are five fruits for people living with diabetes can include.
1. Berries: Nature’s Antioxidant Powerhouses
Berries such as blueberries, strawberries, and raspberries can be explored for people with diabetes. They are packed with antioxidants, vitamins, and fibre. It can help to improve insulin sensitivity and reduce risk of inflammation, as read in few web articles.2
● Why Choose Berries?
Berries have a low GI, which means that food with low GI have low impact on blood sugar levels.
● How to Enjoy Them:
Add berries to your morning oatmeal, blend them into a smoothie, or enjoy them as a snack.
Including berries in your diet ensures a nutritious and guilt-free indulgence for anyone seeking fruits for individuals with diabetes.
2. Apples: Crunchy and Nutritious
The saying, “An apple a day keeps the doctor away,” holds true even for people who have been diagnosed to have diabetes. Apples are high in fibre, particularly pectin, which helps slow down the absorption of sugar in the bloodstream.3
● Nutritional Benefits:
Apples are rich in antioxidants, vitamin C, and potassium, which contribute to overall health and support stable blood sugar levels.
● Portion Control:
Stick to a medium-sized apple to avoid overconsumption of natural sugars. Apples are convenient and readily available fruits for individuals managing diabetes, making them a perfect on-the-go snack.
3. Citrus Fruits: Zesty and Refreshing
Citrus fruits like oranges, grapefruits, and lemons are known for their high vitamin C content and low GI. 4 They are a refreshing and hydrating addition to a diabetic diet.
● Why They can be chosen as an option:
Citrus fruits contain flavonoids that may help to improve insulin sensitivity and have anti-inflammatory properties.
● Ways to Incorporate Them:
Squeeze lemon into water, enjoy a grapefruit for breakfast, or snack on orange slices.
These juicy treats are a flavorful and healthy choice among fruits for people who have been diagnosed with diabetes, helping to balance sweetness with nutrition.
4. Guava: A Nutritional Powerhouse
Guava is a tropical fruit that is both delicious and diabetes-friendly. It’s loaded with dietary fibre, which aids digestion and helps reduce blood sugar levels.5
● Key Benefits: Guava is rich in vitamin C, potassium, and antioxidants, which support overall well-being.
● Tips for Consumption: Eat guava raw or drink unsweetened guava juice for a refreshing treat.
Guava’s versatility and health benefits make it a standout choice in the list of fruits for people living with diabetes.
5. Pears: Sweetness with a Healthy Twist
Pears are another fruit option for people who are managing diabetes. They are high in fibre and have a moderate GI, making them a safe and satisfying choice. 6
● Nutritional Highlights: Pears are packed with vitamins A, C, and K, along with potassium, which may help in supporting heart health.
● Serving Suggestions: Enjoy a pear as a snack, bake it with cinnamon for dessert, or add slices to your salad. Pears combine natural sweetness with essential nutrients, making them an ideal addition to the list of fruits for people living with diabetes.
Tips for including fruits in a diet of person living with diabetes
- Practice Portion Control:
Even diabetes-friendly fruits should be consumed in moderation & consultation with Doctor/Physicians to avoid blood sugar spikes. - Combine with Protein or Healthy Fats:
Pair fruits with nuts, seeds, or yoghurt to slow sugar absorption. - Choose Whole Fruits Over Juices:
Whole fruits contain fibre, which helps regulate blood sugar, while fruit juices often lack this benefit.
Pillars of diabetes management
As a caregiver, one of my biggest learnings has been that managing diabetes effectively requires a holistic approach. The key pillars of diabetes management include a balanced diet that can have a diabetes-specific nutrition drink to make up for any nutrition gaps, regular physical activity, proper
medication, and blood sugar monitoring.
When it comes to nutrition, I plan a well-rounded diet that includes fruits, whole grains, and proteins. However, for diabetes-specific nutrition, I rely on Ensure Diabetes Care. It has a Triple Care System 1 of high fiber, high quality protein and goodness of 36 nutrients.
Please consult your doctor before adding Ensure Diabetes Care to your or for your loved one’s diet who are living with diabetes.
Final Thoughts
Incorporating low GI fruits in the diet for people living with diabetes can enhance their overall health while helping to manage blood sugar levels effectively. Berries, apples, citrus fruits, guava, and pears are all excellent choices for those with diabetes, thanks to their low glycemic index, high fibre
content, and essential nutrients.
By making informed choices and practising moderation, you can enjoy the natural sweetness of fruits without compromising your health. Remember, a balanced diet combined with regular exercise and medication recommended by doctor while monitoring blood sugar levels is the key to
managing diabetes effectively.
Disclaimer: This is a sponsored post. The views expressed in the blog content are independent and unbiased views, solely of the blogger. Always consult a nutritionist /doctor before making any changes to your diet. This is a part of the public awareness initiative supported by Abbott Healthcare
Private Limited (Nutrition Division).
Abbott ID: IN-ENS-MAR-2025-1741687212
References:
- Akhlaghi M. The role of dietary fibers in regulating appetite, an overview of mechanisms and weight. consequences. Crit Rev Food Sci Nutr. 2024;64(10):3139-3150.
- Martine Paquette, Ana S Media Larque, et. al. (2017). Strawberry and cranberry polyphenols improve insulin sensitivity in insulin-resistant, non-diabetic adults: a parallel, double-blind, controlled and randomised clinical trial. British Journal of Nutrition, 519-531.
- Yutaka Inoue, Lianne Cormanes, et. al. (2022). Effect of Apple Consumption on Postprandial Blood Glucose Levels in Normal Glucose Tolerance People versus Those with Impaired Glucose Tolerance. Foods, 11-1803
- Ayman M. Mahmoud, Rene J. Hernández Bautista, et. al. (2019). Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health. Oxidative Medicine and Cellular Longevity. 19 pages.
- Suchitra Kumari, R Rakavi, et. al. (2016). Effect of Guava in Blood Glucose and Lipid Profile in Healthy Human Subjects: A Randomized Controlled Study. Journal of Clinical and Diagnostic Research. BC04 – BC07
- Holly Reiland, BS, Joanne Slavin, PhD, RD, et.al. (2015). Systematic Review of Pears and Health. Food and Nutrition, 301 – 305
