Can People with Diabetes Eat Fruit?

People with diabetes must measure fruit carefully to prevent over eating on carbs. Check out our list of fruits, serving sizes and tips on proper fruit intake for people with diabetes.

Can a person with type 2 diabetes eat fruit?

Many authorities include fruit in the diet for diabetes and provide portion size guides for fruit servings. The American Diabetes Assn recommends fruit as part of a healthy diet. Because some fruit contains more carbs than others, the serving sizes for fruit varies depending on the type of fruit. It is helpful to eat the skin of fruit when possible because it includes fiber which helps regulate glucose levels. Let's investigate various fruits and how they fit into a diet for type 2 diabetes. 

What are the best fruit choices for people with diabetes?

The best fruit choices are fresh, frozen or canned fruit with no added sugar.

• Choose canned fruit in its own juice or an extra light syrup.
• Be careful with fruit juice and dried fruit as the portion sizes are very small.

Below is a list of serving sizes based on a 15gm carb portion size and include fresh, frozen and canned fruit. Carefully measure your fruit servings to help control post meal glucose levels.

Apple (raw, 2 inches across) . . . . . . . . .1 apple

Check out this Apple Crisp Recipe from Diabetes Self Management.

Applesauce (unsweetened) . . . . . . . . . .½ cup

Here's a Homemade Applesauce Recipe from Splenda.

Apricots (medium, raw) . . . . . . . . . . . . . .4 apricots

Studies suggest the tannins present in apricots can have a positive effect on diabetes management.

Apricots (canned) . . . . . . . . . . . . . . . . . .½ cup

Banana (small) . . . . . . . . . . . . . . . . . . . .1 banana

Be sure to choose small bananas or cut the banana in half to keep carb amounts in check.

Blackberries (raw) . . . . . . . . . . . . . . . . . .¾ cup

Blueberries (raw) . . . . . . . . . . . . . . . . . . .¾ cup

Blueberries have been shown to improve glucose tolerance.

Cantaloupe (5 inches across) . . . . . . . . .⅓ melon (cubes) . . . . . . . . . . . . . . . . . . . . . . . .1 cup

Cantaloupe may play a role in reducing diabetic nephropathy.

Cherries (large, raw) . . . . . . . . . . . . . . . .12 cherries

A study showed cherries contain a compound anthocyanin which helps boost the action of insulin. Here's a Cheery Cherry Pie recipe from Splenda.

Cherries (canned) . . . . . . . . . . . . . . . . . .½ cup

Figs (raw) . . . . . . . . . . . . . . . . . . . . . . . .1 ½ large or 2 medium

Fruit cocktail (canned) . . . . . . . . . . . . . .½ cup

Grapefruit (large) . . . . . . . . . . . . . . . . . . .½ fruit

Grapefruit, segments . . . . . . . . . . . . . . .¾ cup

Grapes (small) . . . . . . . . . . . . . . . . . . . .17 grapes

Honeydew (medium) . . . . . . . . . . . . . . . .1 slice (10 oz) (cubes) . . . . . . . . . . . . . . . . . . . . . . . .1 cup

Kiwi (large) . . . . . . . . . . . . . . . . . . . . . . .1 fruit

Mandarin oranges . . . . . . . . . . . . . . . . . .¾ cup

Mango (small) . . . . . . . . . . . . . . . . . . . . .½ mango or ½ cup

Nectarine (small) . . . . . . . . . . . . . . . . . . .1 nectarine

Orange (small) . . . . . . . . . . . . . . . . . . . .1 orange

Peach (medium) . . . . . . . . . . . . . . . . . . .1 peach ¾ cup

Peaches (canned) . . . . . . . . . . . . . . . . . .½ cup 2 halves

Pear . . . . . . . . . . . . . . . . . . . . . . . . . . . .½ large

Pears (canned) . . . . . . . . . . . . . . . . . . . .½ cup 2 halves

Pineapple (raw) . . . . . . . . . . . . . . . . . . . .¾ cup

Pineapple (canned) . . . . . . . . . . . . . . . . .½ cup

Plums (small) . . . . . . . . . . . . . . . . . . . . .2 plums

Raspberries (raw) . . . . . . . . . . . . . . . . . .1 cup

Strawberries (raw, whole) . . . . . . . . . . . .1 ¼ cup

Tangerine (small) . . . . . . . . . . . . . . . . . .2 fruits

Watermelon, cubes . . . . . . . . . . . . . . . . .1 ¼ cup

Even though these portion size guides have the recommended amount of fruit to include in the diet, there are many people with diabetes who find they are unable to eat certain types of fruit. The best way to determine if you can safely eat fruit is to check your blood glucose levels after you eat your fruit serving.

Be sure to keep details about fruit serving size, glucose levels, etc. These details will allow you to evaluate which fruits and amounts are best for your own individual glucose levels. You may also find there are one or two fruits you cannot tolerate due to excessive post meal glucose levels.

As with most foods in your diet, each person must assess their individual tolerance. Therefore, one of the keys to excellent glucose management is TESTING GLUCOSE LEVELS. If you are unsure of adding fruit to your diet or have questions, contact your diabetes treatment team. Your health care providers can help you evaluate your tolerance for fruit based on your food diary, glucose levels and your health history.