Low Sugar Fruits For Diabetics – 10 Options For Your Diet


When it comes to natural cures for a sweet tooth, nothing is more satisfying than low sugar fruits for diabetics. I have compiled a list of ten options you can add to your diet that are good for your blood sugar and recommended serving amounts in terms of carbs and calories to assist with your diet planning. Here’s the list, so enjoy!

Cherries

Nutrition Information:

  • Recommended serving size -1/2 cup
  • Carbohydrates – 11 grams
  • Calories – 44

Cherries come in many varieties and are packed with great nutritional value. Some of the best benefits are their reputed reputation for helping with maladies such as gout, arthritis and heart function. They are rich in antioxidants and contain great amounts of polyphenols and vitamin C. I have begun to incorporate them more into my diet particularly because it does help my gout and because as a diabetic, I am interested in their possible role in helping with my heart’s health.

Apples

Photo by Aleksandar Cvetanović

Nutrition information:

  • Recommended serving size: 1 medium-sized, unpeeled
  • Carbohydrates – 14 grams
  • Calories – 52

There are so many varieties of apples to enjoy I can’t count them all! I am partial to Granny Smith and Fuji apples but you can take your pick when you go shopping. It’s a great choice for a diet particularly because it aids in weight loss. It has great fiber content and you can get a great range of taste from tart to very sweet. In a study on apples, they were shown to contribute to a lower risk of diabetes – something to look into. Soluble fibers in an apple make it a great choice to aid in the improvement of the health of your digestive tract.

Watermelon

  • Recommended serving – 1 cup diced
  • Carbohydrates – 12 grams
  • Calories – 46

A truly sweet summer treat and good for you. Watermelon contains copious amounts of lycopene, carotenoids and vitamin C. It has tons of soluble fiber and is an aid in weight loss. Of interest to men, watermelon is a great source of L-citrullene, a compound that is said to be important in combating erectile dysfunction which is prevalent among diabetic men. There are many varieties of watermelon and diabetics should consume it and include it in their diets when it becomes seasonally available.

Blackberries

Nutrition information:

  • Recommended serving: 1/2 cup
  • Carbohydrates – 9 grams
  • Calories – 37

As with most berries, blackberries are a great value for your low carb lifestyle. Packed with tons of vitamin C, blackberries are rich in antioxidants and can be consumed on a daily basis. I like to pair mine with Greek yogurt for a flavorful nutrient snack. One of the little known facts about blackberries are the fact that they are a good source of vitamin K, a critical component in assisting blood clotting. Because they are high in fiber, blackberries are also a great aid in weight loss.

Plums

Photo by Couleur–1195798

Nutrition information:

  • Recommended serving – 2 fruits approximately 2 inches in diameter
  • Carbohydrates – 14.5 grams
  • Calories – 60

Plums are the sweetest treat a diabetic can enjoy without guilt. I have 2 plum trees in my backyard and often share the bounty of the harvest with my friends and neighbors when they are in season. They are a snack that is hard to imitate and range in taste from tart to very sweet and flavorful. Plums are rich in antioxidants and phytonutrients. In one study, they are mentioned as a possible factor in lowering the risk of diabetes. They slow the rate of glucose absorption after they are consumed during a meal. Plums are also thought to be a factor in assisting heart health.

Grapefruit

Nutrition information:

  • Recommended serving – 1/2 of a fruit 3 and 3/4 inches in diameter
  • Carbohydrates – 13 grams
  • Calories – 52

One word of caution here. A lot of diabetics, like myself, take medications, particularly statins that have drug interactions with grapefruit. It is recommended that you read the label on the drugs you take and have a discussion with your pharmacist or doctor to ensure that your consumption of this fruit does not interfere with the function of your prescription medication. With that said, grapefruits are the ultimate low carb fruit you can enjoy. They are a great source of vitamins A and C. I do enjoy a ruby red grapefruit once in a while and like to sweeten it with a bit of stevia to enhance the taste. As a citrus, they are a great fruit to enjoy and won’t raise your blood sugar when eaten at a meal.

Kiwis

Nutrition info:

  • Recommended serving – 1 medium-sized fruit
  • Carbohydrates – 11 grams
  • Calories – 46

A good source of potassium and vitamin C, kiwis are considered a good choice for heart health. I do admit, unlike a lot of people, I do eat mine with the skin on. A great source of soluble fiber, they aid in digestion and are great in assisting weight loss efforts. They are great as a snack when paired with yogurt and can be mixed with other fruit, particularly berries, when used in this manner. It is also a great source of vitamin K for your diet.

Pears

Photo by Tookapic

Nutrition info:

  • Recommended serving – One medium fruit
  • Carbohydrates – 27 grams
  • Calories – 101

Pears are a bit high on the carb scale, but can be consumed as a snack during the day. They are a good source of vitamin C, potassium and copper. Packed with fiber, they aid in digestion and can be included in a weight loss diet. They are also said to lower diabetes risk.

Cantaloupes

Nutrition info:

  • Recommended serving – 1/2 cup diced
  • Carbohydrates – 23 grams
  • Calories – 28

I like a serving of cantaloupe at breakfast. They clean the palate and compliment egg dishes I like to consume at breakfast. Cantaloupes can also compliment lunch or dinner. The fruit is high in vitamin A, potassium and full of polyphenols. It also contains moderate amounts of vitamin C, some vitamin B-complex substances such as niacin and antioxidants.

Oranges

Nutrition info:

  • Recommended serving – 1/2 large orange
  • Carbohydrates – 12 grams
  • Calories – 48

I do love to consume an orange particularly as a part of the breakfast or lunch meal. The key to oranges for diabetics is the consumption of the fruit rather than the juice which can spike your blood sugar. They are known to be rich in vitamin C, potassium and fiber. A rich source of antioxidants, they should be included in your meal plan.

A Final Word

When including the aforementioned fruits in your diet, please read my article on the glycemic index and use it to your advantage when including these and other fruits in your diet. According to USDA’s MyPlate, you should aim to include 2 cups of fruits and 2 and 1/2 to 3 cups of vegetables in your diet. If you focus on including these in your overall carb plan, you can vastly improve your health and alleviate many effects of diabetes. Some folks like to include fruits as a part of a juicing lifestyle – I will look at this in a future article and talk about choices on the best juicers on the market. Got a comment or want to talk about your favorite fruit that I didn’t include in my list? Please feel free to add to the conversation. Hope this information assists you in great food choices for your meals.

15Comments

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  1. 1
    Chimmhogevagreenesnr

    Hello there! This is an amazing article you’ve got here, I’m learning a lot from it. For me, I’ll also prefer taking grapefruit because apart from it being a cool diet, it’s one fruit I enjoy taking especially after dinner. 

    Thanks for sharing this, I’ve learnt the use of these fruits mentioned here. 

  2. 2
    Sheddy Ovb

    Helo thanks for this educating post on low sugar fruits for diabetics. Diabetes is gradually having it’s way in the world today, there’s an increase in the numbers of people experiencing diabetes. My mum is currently a diabetics patient so I really find this post useful to me and I am surely going to recommend this to her. Trust me she wil really love it.

  3. 3
    Ella

    Oh! This indeed is very helpful and thanks so much for sharing this post out here. My mom is a diabetic and she has been placed on several medications. But adding this to it too would help her greatly in maintaining her health and boosting the immune system. Thank you so much for this post and I’d ensure to make good use of it. Thumbs up to you

  4. 4
    YMaestro007

    I’ve always had a sweet tooth and didn’t care much for diet but ever since my doctor’s warned me I’ll get diabetes if I continued that way, I’ve adopted a healthier eating lifestyle. This post has been quite helpful by suggesting items I could add to my diet and their calorie content. I’m not a fan of cantaloupe but the kiwi, blackberries, apples, and, oranges will go straight into my diet plan now as I’ll substitute some things for them.

  5. 5
    Benson

    Hello Elridge, I never knew some fruits can lead to excess sugar level for those that are diabetic and it feels really good to see there are fruits they can take to help them out regardless of the health condition. My grandma is diabetic and still, there haven’t been a restraint as to the fruits she can take that wouldn’t worsen the situation. I would be delighted to tell her about this fruits mentioned in this post. Cheers 

  6. 6
    Lizzychris

    Hello there, I love this article on “low sugar fruits for diabetics”

    It is really difficult most to know which food and which fruit to consume when you diabetic, you might just be taking the wrong fruits and noon! Your sugar level is up!.

    I will recommend the watermelon fruit because of it high content of solu let fiber and also vitamin C and carotenoids.

    Thanks for this list.

    • 7
      admin

      Thanks for the comment, Lizzychris. Another reason I wrote the article is to provide a place online that people can use to check out their favorite fruits and get the portion sizes right when making their meal plans for the day. When I did the research for this article, I realized how spread out the info is and often no recommendation in terms of carbs for diabetics. I truly hope this article encourages people to include some of these power foods in their diets without the risk of higher blood sugars.

  7. 8
    Brandon

    These are awesome! My mom just got diagnosed with diabetes but she loves her sugary foods but doesn’t want to actually consume lots of sugar.Plus she has always loved her fruit. Do you have any recipes on mixing these together? I would like to get some tips and then show her what I have learnt.

    • 9
      admin

      Certainly Brandon. I suggest she try the whole fruits in the amounts listed in the article at first as a start in her dietary planning. She should have a total target of carbs for the day and break that out into meals such as breakfast, lunch, dinner and snacks with enough time between each to monitor the way her blood sugars react after consuming each meal. I f she is interested in trying to prepare her own desserts after she forms her own preferences after that, I suggest she look at a previous article I wrote on the subject – 
      https://easysugarfreesuccess.com/desserts-for-diabetics-low-carb-ideas-for-your-palate/

      There is also a link to a diabetic cookbook in this article she can use to prepare many meals and recipes and perhaps give them her personal tweaks for taste.

  8. 10
    Jolly

    Hi! I’m so thankful for your sharing! It’s professional since you analyze every fruits in details! I personally not suffering in diabetics but I’m planning to losing weight by consuming lower quantity of sugar and I notice that some of the fruits are high in sugar contain. May I ask a question, does these fruits suitable for my situations as well? I’m so appreciate and looking forward for your reply. Thanks again!

    • 11
      admin

      Thanks for your comment, Jolly. I listed the nutritional info on each fruit in detail in the article to serve as an aid in helping people plan with their diets. As i mentioned in the article, it is important to pick carefully when including a fruit in your diet and keep in mind the carb content each contains when putting together a daily plan where you budget your carbs. For non-diabetics, the blood sugar angle may not be as important and you can certainly include those fruits that contribute to a great weight loss plan.

  9. 12
    Ann

    Hi! I have found your post very useful. Specially during these days staying home when we tend to over eat. But having the right fruits can help us greatly.

    I have had an orange after breakfast for years (not an orange juice, an orange). I’ll continue with that habit reinforcing it with more strength after reading your post.

  10. 13
    Kenechi Obinna

    It is a nice review. I love fruits in general but I still have my favourite fruits which is avocado peer. You talked about peer but you didn’t specify the kind of peer that is good for the diabetic. However I have a concern here and it is about oranges. I learnt somewhere that orange is not recommended for diabetic people because of its sweetness. I don’t know if my information is correct. Can you clear my doubt about it please. Thanks.

    • 14
      admin

      Yes Kenechi. There are many varieties of oranges and the typical orange you purchase in a supermarket is the one I gave nutritional info on in the article. If you eat the recommended amount of the fruit itself, it should give you the approximate amount of carbs listed in the article.

      Make sure to avoid orange juice which can spike your blood sugar. Juices in general are higher in carb content which is why it is better to consume the whole fruit and avoid the juice equivalent. 

  11. 15
    Smoochi

    it is interesting how the water melon has been able to help out in various ways for nutrition and replenishing of our health. with the taste it has, i would have assumed that it was not of low sugar content. another surprise on the list for me is the orange. thank you very much for this superb article.

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