Top 3 Fruits for Diabetics (Help Support Lower Blood Sugar)

by

Top 3 Fruits for Diabetics (Help Support Lower Blood Sugar)

These fruits are low–to–moderate glycemic, rich in fiber, antioxidants, and polyphenols, and can be enjoyed in controlled portions.

 1. Plums (and Prunes)

Why they’re great

  • Low glycemic index (~40)

  • High in soluble fiber → slows glucose absorption

  • Rich in polyphenols that may improve insulin sensitivity

Serving size

  • 1 medium plum or 2 small plums

Best time to eat

  • With meals or as a post-meal dessert

 2. Berries (Blueberries, Strawberries, Raspberries)

Why they’re great

  • Very low sugar compared to other fruits

  • High in anthocyanins (support glucose metabolism)

  • High fiber, low calories

Serving size

  • ¾ cup fresh berries

Best choice

  • Raspberries (highest fiber, lowest net carbs)

 3. Apples (with Skin)

Why they’re great

  • Contain pectin fiber → stabilizes blood sugar

  • Slow digestion when eaten whole

  • Supports gut health (important for glucose control)

Serving size

  • 1 small apple

Tip

  • Always eat with the skin on

 Recipe: Diabetic-Friendly Fruit Fiber Bowl

Prep Time

5 minutes

 Servings

1 serving

 Ingredients

  • 1 small plum, sliced

  • ½ cup mixed berries

  • ¼ small apple, diced (with skin)

  • 2 tbsp plain Greek yogurt (unsweetened)

  • 1 tbsp chia seeds

  • Optional: cinnamon (½ tsp)

 Instructions

  1. Wash and cut all fruits.

  2. Add fruits to a bowl.

  3. Top with Greek yogurt.

  4. Sprinkle chia seeds and cinnamon.

  5. Mix gently and enjoy.

 Nutritional Information (Approx.)

  • Calories: ~150 kcal

  • Carbohydrates: ~22 g

  • Fiber: ~7–9 g

  • Protein: ~6 g

  • Added Sugar: 0 g

 Health Benefits

✔ Slower blood sugar spikes
✔ Improved insulin response
✔ Better digestion
✔ Reduced cravings
✔ Heart-friendly antioxidants

 Important Tips for Diabetics

  • ❌ Avoid fruit juices

  • ✅ Always pair fruit with protein or fat

  • 🕒 Eat fruits earlier in the day or with meals

  • 📏 Portion control matters more than fruit choice

 Q & A

Q: Can diabetics eat fruit daily?
✔ Yes, in controlled portions and whole form.

Q: Are plums better than bananas for diabetics?
✔ Yes. Plums are much lower in sugar and glycemic load.

Q: Can this replace medication?
❌ No. Fruit supports blood sugar control but does not cure diabetes.

Q: How often can I eat this bowl?
✔ 3–5 times per week is reasonable.

Leave a Comment