Fruit often gets unfairly labeled as off-limits for anyone living with diabetes. With social media pushing confusing messages about sugar and carbs, it’s no surprise that many people end up avoiding foods they don’t need to. But dietitians say some of the fruits people fear most are actually the ones that can support steady blood sugar and long-term health.
When you look closely at what these foods offer, the picture becomes clearer, fruit isn’t the enemy. In fact, certain fruits may help you feel fuller, support heart health and even play a role in preventing diabetes altogether.
Here’s a closer look at six fruits worth putting back in your cart.
ALSO READ: Protein in your urine? Top doctor reveals 5 hidden causes you can’t afford to ignore
“Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fiber, all of which can improve long-term health and fight against future disease,” says Erin Palinski-Wade, RD, CDCES.
Research also supports the benefits. A 2021 systematic review and meta-analysis found that a high intake of fruit was associated with a 7% lower risk of diabetes. For many people, fruit isn’t something to fear, it’s something that can be part of a healthy, balanced pattern of eating, as per a report by EatingWell.
Below are the six fruits dietitians say shouldn’t be pushed aside.
With diabetes linked to higher heart disease risk, foods like avocado can be surprisingly helpful. A 2023 study found that Hispanic or Latino adults with prediabetes who included avocado regularly in their diet were 14% less likely to develop type 2 diabetes. Adding it to meals can also help with satiety, especially in dishes like Salmon Stuffed Avocados, as per a report by EatingWell.
ALSO READ: These 3 evening habits can reduce inflammation for better sleep and health
A 2023 review found certain resistant starch types positively impacted insulin and glucose regulation. Even fully ripened bananas can work in moderation. “Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fiber to support gut health as well as appetite regulation,” Palinski-Wade explains, as per a report by EatingWell.
Choosing a smaller banana and pairing it with protein or healthy fats — such as peanut butter or nuts — can help support steadier blood sugar.
A 2023 study in Metabolism Open compared the effects of fresh mango, dried mango and white bread. Fresh mango not only increased satiety but also showed a more efficient decrease in glucose levels afterward. It also supported more stable overall glucose responses than dried mango or white bread. Francis suggests adding fresh mango to dishes like a Cobb salad or pairing it with savory meals for balance, as per a report by EatingWell.
ALSO READ:Get to witness "The Rightside Up" in theaters! Stranger Things 5 Finale screening tickets go on sale tomorrow
Pairing an orange with protein, such as placing orange wedges alongside a Spinach-Mushroom Frittata, can make it even more blood-sugar-friendly, as per a report by EatingWell.
They also offer additional benefits. A 2022 study found that daily prune consumption helped protect bone mineral density in postmenopausal women, a meaningful finding for people with diabetes who face higher osteoporosis risk. Since they taste sweet with no added sugar, prunes can also replace sweeteners in recipes for a nutrient-rich boost.
Watermelon also contains antioxidants like lycopene, which may support cardiovascular health — something particularly important for people with diabetes. Pairing it with protein or healthy fats can keep blood sugar steadier, like combining it with yogurt in a smoothie.
A dietitian or certified diabetes educator can help tailor a plan that fits personal preferences while supporting stable glucose levels.
Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.
Yes. These fruits contain fiber, healthy fats or nutrients that support blood sugar stability.
Should portion size still matter?
Portions always matter, but these fruits can fit easily into balanced meals.
When you look closely at what these foods offer, the picture becomes clearer, fruit isn’t the enemy. In fact, certain fruits may help you feel fuller, support heart health and even play a role in preventing diabetes altogether.
Here’s a closer look at six fruits worth putting back in your cart.
ALSO READ: Protein in your urine? Top doctor reveals 5 hidden causes you can’t afford to ignore
“Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fiber, all of which can improve long-term health and fight against future disease,” says Erin Palinski-Wade, RD, CDCES.
Research also supports the benefits. A 2021 systematic review and meta-analysis found that a high intake of fruit was associated with a 7% lower risk of diabetes. For many people, fruit isn’t something to fear, it’s something that can be part of a healthy, balanced pattern of eating, as per a report by EatingWell.
Below are the six fruits dietitians say shouldn’t be pushed aside.
Which “Bad” Fruits Are Actually Good for Diabetes?
1. Avocado
People often assume avocado is off-limits because of its fat content. And while it does contain fat, it’s mostly heart-friendly unsaturated fat. Palinski-Wade points out that “this unique fruit can actually offer quite a few health benefits.” She adds, “Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycemic response.”With diabetes linked to higher heart disease risk, foods like avocado can be surprisingly helpful. A 2023 study found that Hispanic or Latino adults with prediabetes who included avocado regularly in their diet were 14% less likely to develop type 2 diabetes. Adding it to meals can also help with satiety, especially in dishes like Salmon Stuffed Avocados, as per a report by EatingWell.
ALSO READ: These 3 evening habits can reduce inflammation for better sleep and health
2. Banana
Bananas often top the list of so-called “bad” fruits for diabetes, but dietitians disagree. Green, unripened bananas contain resistant starch, which acts like fiber and slows digestion. “Unripened green bananas are a good source of resistant starch, a fiber that has been found to reduce blood glucose levels and fight against insulin resistance,” says Palinski-Wade.A 2023 review found certain resistant starch types positively impacted insulin and glucose regulation. Even fully ripened bananas can work in moderation. “Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fiber to support gut health as well as appetite regulation,” Palinski-Wade explains, as per a report by EatingWell.
Choosing a smaller banana and pairing it with protein or healthy fats — such as peanut butter or nuts — can help support steadier blood sugar.
3. Mango
Despite its sweetness, mango brings more to the table than people realize. Kimberley Francis, RDN, CDCES, CNSC, says one serving offers meaningful fiber. “One serving (3/4 cup) of mango provides 7% of your daily fiber needs. Fiber slows the absorption of sugar into the bloodstream, which is ideal for glucose management,” she explains.A 2023 study in Metabolism Open compared the effects of fresh mango, dried mango and white bread. Fresh mango not only increased satiety but also showed a more efficient decrease in glucose levels afterward. It also supported more stable overall glucose responses than dried mango or white bread. Francis suggests adding fresh mango to dishes like a Cobb salad or pairing it with savory meals for balance, as per a report by EatingWell.
ALSO READ:Get to witness "The Rightside Up" in theaters! Stranger Things 5 Finale screening tickets go on sale tomorrow
4. Oranges
Orange juice may spike blood sugar quickly, but whole oranges are a different story. They contain fiber — about 3 grams per medium fruit — which helps slow digestion. “Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fiber. Dietary fiber makes you feel full for an extended period and may help support weight and glucose management,” says Francis.Pairing an orange with protein, such as placing orange wedges alongside a Spinach-Mushroom Frittata, can make it even more blood-sugar-friendly, as per a report by EatingWell.
5. Prunes
Dried fruit often gets dismissed by people with diabetes, but prunes don’t deserve that reputation. “People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance,” says Palinski-Wade.They also offer additional benefits. A 2022 study found that daily prune consumption helped protect bone mineral density in postmenopausal women, a meaningful finding for people with diabetes who face higher osteoporosis risk. Since they taste sweet with no added sugar, prunes can also replace sweeteners in recipes for a nutrient-rich boost.
6. Watermelon
Watermelon tastes sweet, but its actual sugar content is modest. “One cup of diced watermelon contains 9 grams of naturally occurring sugar, which is less than the sugar content of 1 cup of sliced apples,” notes Palinski-Wade. The glycemic load of one cup is only 5, which falls in the low-GL category.Watermelon also contains antioxidants like lycopene, which may support cardiovascular health — something particularly important for people with diabetes. Pairing it with protein or healthy fats can keep blood sugar steadier, like combining it with yogurt in a smoothie.
Can Fruit Still Fit Into a Diabetes-Friendly Diet?
Fruit can and should be part of a balanced eating plan. While it contains natural sugars, it also offers fiber, vitamins and minerals that carry long-term benefits. Adding avocados, bananas, mango, oranges, prunes and watermelon, and pairing them with nutrient-rich foods, can support both blood sugar and overall health.A dietitian or certified diabetes educator can help tailor a plan that fits personal preferences while supporting stable glucose levels.
Note: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor regarding any medical concerns.
FAQs
Can these fruits be part of a diabetes-friendly diet?Yes. These fruits contain fiber, healthy fats or nutrients that support blood sugar stability.
Should portion size still matter?
Portions always matter, but these fruits can fit easily into balanced meals.
