What is the best fruit to eat if you have high blood sugar?

November 16, 2025 •

3 min read

According to a 2023 meta-analysis, increased fruit consumption significantly reduced fasting blood glucose concentrations in patients with diabetes. This counters the common misconception that all fruit must be avoided. But what is the best fruit to eat if you have high blood sugar? The answer lies in choosing specific fruits with a low glycemic index and high fiber content to manage your levels effectively.

Quick Summary

The best fruits for managing high blood sugar are those with a low glycemic index and high fiber, such as berries, cherries, and apples. These fruits release sugar more slowly into the bloodstream, preventing sharp spikes. Portion control is also key, and combining fruit with protein or healthy fats can further aid in stabilizing blood sugar.

Key Points

Low Glycemic Index is Key: Opt for fruits with a low glycemic index, such as cherries and grapefruit, which cause a slower and more gradual increase in blood sugar.
Berries are Highly Recommended: Berries like strawberries, raspberries, and blueberries are excellent due to their low sugar and high fiber and antioxidant content, which helps regulate blood sugar.
Apples and Pears Offer High Fiber: These fruits contain high fiber, particularly when eaten with the skin, which helps slow the absorption of sugar and improves gut health.
Eat Whole Fruit Over Juice: Always choose whole fruit over fruit juice, as juice lacks fiber and has a higher concentration of sugar that can lead to rapid blood sugar spikes.
Practice Portion Control: Mindful portion sizes are crucial for any fruit. A standard serving of most fresh fruit contains about 15 grams of carbohydrates.
Pair Fruit with Protein or Fat: Combining fruit with a source of protein or healthy fat, like nuts or yogurt, can further help mitigate blood sugar spikes.
Consider Fresh or Frozen: Fresh and frozen whole fruits are your best options, while dried and canned fruits (especially in syrup) should be limited due to higher sugar concentrations.

Understanding How Fruit Affects High Blood Sugar

For many with high blood sugar or diabetes, fruit is often viewed with caution due to its natural sugar content (fructose). However, not all fruits are created equal in their effect on blood sugar levels. The key factors to consider are a fruit’s glycemic index (GI) and its fiber content. The GI is a measure of how quickly a food raises blood glucose, with a lower number indicating a slower, more gradual effect. Fiber, particularly soluble fiber, slows down the absorption of sugar into the bloodstream, helping to prevent sharp spikes. Choosing whole, fresh fruit over juices or processed fruit is crucial, as the fiber is intact and can do its job effectively.

Low-Glycemic Powerhouses: The Best Fruit Choices

When managing high blood sugar, prioritizing low-GI fruits is a smart strategy. These options offer essential vitamins, minerals, and antioxidants with minimal impact on blood glucose. Berries are a superstar category, packed with fiber and beneficial antioxidants called anthocyanins. A study involving over 200,000 people found that a high intake of anthocyanin-rich fruits like blueberries and apples was associated with a reduced risk of developing type 2 diabetes.

Berries: Strawberries, blueberries, raspberries, and blackberries are excellent choices. A cup of strawberries, for instance, contains a modest amount of carbs but is rich in fiber and vitamin C.
Cherries: With an exceptionally low GI (around 20 for fresh cherries), these fruits are ideal for controlling blood sugar. They also contain anthocyanins that can help increase insulin production.
Apples: A medium-sized apple with the skin on is a good source of fiber, including pectin, which aids in slowing sugar absorption.
Citrus Fruits: Oranges and grapefruit are high in vitamin C, folate, and fiber. Whole citrus fruits are superior to juice, which lacks fiber and can cause a faster blood sugar rise.
Pears: Pears are high in soluble fiber and have a low GI, making them a good option for steady energy.

Smart Strategies for Eating Fruit

Beyond choosing the right type, how you eat fruit matters just as much. The following strategies can help ensure you enjoy fruit without negatively impacting your blood sugar levels:

Portion Control: Even with low-GI fruits, quantity is important. A serving is typically a small whole fruit or about a cup of berries. For denser fruits like bananas, a half-cup is a standard serving size.
Combine with Protein or Fat: Eating fruit with a source of protein or healthy fat helps further slow down digestion and sugar absorption. Examples include pairing apple slices with peanut butter or adding berries to Greek yogurt.
Opt for Whole or Frozen: Fresh or frozen whole fruits are the best choice. Canned fruits often have added sugars in their syrup, and juices contain concentrated sugar without the beneficial fiber.
Spread Consumption Throughout the Day: Instead of eating all your fruit at once, spread it out across your meals or as snacks. This helps prevent large influxes of sugar into your bloodstream.

Comparison of Low-GI Fruits


Fruit (Portion Size)	Glycemic Index (GI)	Fiber Content	Key Nutrients	Pairing Idea
Cherries (1 cup)	20-25	Moderate	Anthocyanins, Vitamin C, Potassium	Handful of almonds
Strawberries (1 cup)	25	High	Vitamin C, Antioxidants	Greek yogurt
Grapefruit (1/2 fruit)	26	High	Vitamin C, Soluble Fiber	Sprinkle in salads
Pears (1 medium)	30	High	Soluble Fiber, Vitamin C	Cottage cheese
Apples (1 medium)	36	High	Pectin, Vitamin C	Peanut butter
Oranges (1 medium)	35-45	High	Vitamin C, Folate	Handful of nuts
Blueberries (1 cup)	53	High	Antioxidants, Fiber	Oatmeal topping

Conclusion

While managing high blood sugar, you don't need to eliminate fruit entirely. By choosing low-glycemic options like berries, cherries, and apples and focusing on smart eating strategies like portion control and pairing with protein, you can safely enjoy the nutritional benefits of fruit. Remember, whole, fresh fruit is always the superior choice over juices or dried fruits due to its intact fiber content. Always consult with your doctor or a registered dietitian to create a personalized meal plan that is best for you and your health goals.

Disclaimer

The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare professional before making any dietary changes, especially if you have a medical condition like diabetes.

Frequently Asked Questions

There is no single 'best' fruit, but berries like strawberries, blueberries, and raspberries are top contenders due to their low glycemic index, high fiber, and antioxidant content. Cherries also have a very low GI and are an excellent choice.

Yes, you can eat fruits with a higher glycemic index, such as watermelon, in moderation. The key is portion control and pairing it with a protein or healthy fat source to help stabilize your blood sugar response.

Both fresh and frozen whole fruits are excellent choices for managing high blood sugar. They both retain their fiber and nutritional content. Just be sure to choose frozen varieties without added sugars.

Dietary guidelines often recommend around two servings of fruit per day for most adults. For those managing high blood sugar, it's beneficial to space these servings out throughout the day.

Yes, eating fruit with the skin on, such as apples and pears, is highly recommended. The skin contains a significant amount of fiber, which helps slow down the digestion of natural sugars.

Fruit juice removes the beneficial fiber found in whole fruit, turning it into a concentrated source of sugar. This leads to a much quicker and more significant spike in blood sugar levels compared to eating the whole fruit.

Eating fruit as a snack or alongside a meal with protein and healthy fats can help minimize blood sugar spikes. Spreading your fruit intake throughout the day is generally better than consuming it all at once.