Living with diabetes or prediabetes, you may wonder if you can eat fruit. Someone on your health care team may have told you that you need to limit sugar and carbs to manage your blood glucose (blood sugar). Fruit does have natural sugar and carbs, and you’ve also heard your whole life that fruit is healthy. This can be confusing.
So, can you eat fruit while living with prediabetes or diabetes? Yes, you can!
Health Benefits of Fruit
Fruit is full of vitamins, minerals, and antioxidants.
Fruit also has water and fiber. These help you stay hydrated, feel full, lower blood pressure, and keep your digestion regular. Getting enough fiber can also help you manage blood glucose and lower your risk of heart disease.
Given the health benefits, there is no need to cut fruit out of your diet. Fruit fits into the quality carbohydrates section of the Diabetes Plate.
Fruit can also be a great choice when you want something sweet. It has natural sugar and fiber, while many desserts often have added sugar and little or no fiber. A bowl of Berry Crisp can be just as satisfying as ice cream.
Fruit can also be a snack you can bring with you when you’re on the go. And it’s often much more nutritious (and lower in carbs) than most snack foods. And for your next trip, try making a colorful and fun snack with Fruit and Cheese Kabobs.
Portion Size Is Key
Fruit is healthy, but portion size matters because of their carbs.
Here are examples of fruit portions that each have about 15 grams of carbs:
- One small piece of fruit (about the size of a tennis ball)
- 1 cup of berries or chopped melon
- 15 cherries or grapes
- Half a banana
- 1/2 cup (4 oz) of 100% fruit juice
- 1/2 cup (4 oz) of canned fruit in its own juice or water
- 2 tablespoons of dried fruit
What's the best way to eat fruit?
Fruit comes in many forms—fresh, frozen, canned, dried, or juice. All are choices depending on the season, your budget, and how you plan to use them. For example, juice can be used to treat a low blood glucose (hypoglycemia).
Tips:
- Add protein or healthy fat (like peanut butter with an apple) to help slow digestion.
- Choose fresh fruit that’s in season for the best flavor and price.
- Frozen fruit is often cheaper and just as nutritious.
- Choose canned fruit packed in water, in its own juice and with no added sugar.
- Use dried fruit in small amounts because the portions are smaller. Check the label for the serving size and amount of carbs.
- Whole fruit is usually better than juice because it has more fiber.
- Treat jellies and jams like sugary condiments and use them sparingly. They are high in carbohydrate but low in fiber and will spike blood glucose.
The Bottom Line
If you enjoy fruit, you don’t need to stop eating it because you have diabetes. Fruit gives you vitamins, minerals, antioxidants, and fiber—and it tastes great, making it a healthier choice than many other desserts when you want something sweet.
Keep in mind that fruit does contain carbs, so pay attention to your portion size and how it fits into your eating plan.
Stay Connected
Be sure to check out all the recipes and healthy eating tips on Diabetes Food Hub and create an account so you can save recipes to try later, create a grocery list, and use our meal planner.
