Diabetics are often confused about which fruits to eat, since most fruits contain sugar. However, this does not mean they cannot eat fruit at all. Diabetics should choose fruits with relatively low sugar content. The recommended fruits are as follows:
Berries
Strawberries, blueberries, raspberries, blackberries, etc. are rich in antioxidants and dietary fiber, with a glycemic index (GI) generally between 30 and 40, so they have little impact on blood sugar. For example, 100 grams of strawberries contain only 4.9 grams of sugar and are high in vitamin C.
Apples and Pears
When eaten with the skin on, dietary fiber such as pectin can slow sugar absorption, with a GI of about 36. It is advisable to slice them and eat in portions instead of eating a whole fruit at once.
Citrus Fruits
Grapefruit (GI 25) and oranges (GI 43) are rich in vitamin C and flavonoids, with moderate sugar content. Avoid juicing them; eating the pulp directly is better for blood sugar control.
Cherries
GI is about 22, containing antioxidants such as anthocyanins. Note that a single serving should not exceed 15 cherries (about 80 grams).
Kiwifruit
GI is about 52 (close to the upper limit of low GI), with about 9 grams of sugar per 100 grams. It is recommended to eat it with other low-GI foods.
Diabetics should not eat too much fruit. When choosing fruits, priority should be given to varieties with low glycemic index (GI ≤ 55), low sugar and high dietary fiber, while controlling the daily intake at about 100–200 grams.
The key is to balance nutrient intake and stable blood sugar, avoiding eating on an empty stomach or overconsumption. In addition, fruit should be eaten between main meals as a snack, such as at 10 a.m. or 3 p.m., and is not recommended immediately before or after meals.