6 "Bad" Fruits You Should Be Eating When You Have Diabetes, According to Dietitians

If you have diabetes, you may be wondering if it's okay to eat fruit. After all, many a social media influencer says you can't, so it must be true, right?

It’s not your fault if you’ve fallen victim to this way of thinking about food, especially if you have diabetes. Being constantly bombarded with conflicting messages makes it confusing to know what to include and perhaps limit in your diet if you have diabetes.

Is Fruit a Concern for Someone with Diabetes? 

Fruit is a carbohydrate, one of the three macronutrients that we need to consume in our daily diets. Since carbohydrates provide fuel for the body and have a direct impact on blood sugar levels, they are often one of the first nutrients that healthcare practitioners advise you to pay closer attention to if you have diabetes.

There are two kinds of carbohydrates, simple and complex. Simple carbs are digested more quickly than their complex-carb counterparts since they lack the fiber and other nutrients complex carbs contain. However, keep in mind that foods, such as fruit, often contain a mix of simple and complex carbs. Specifically, fruit contains a simple natural sugar (fructose), as well as a complex carb (fiber).

And that matters when it comes to your blood sugar. “Fruits often get a bad rap for people with diabetes due to their sugar content. However, it's important to understand that while fruits do contain natural sugars, they also provide essential vitamins, minerals and fiber, all of which can improve long-term health and fight against future disease,” says Erin Palinski-Wade, RD, CDCES.

Eating fruit may even help prevent diabetes. A 2021 systematic review and meta-analysis of 23 cohort studies in BMJ Nutrition, Prevention & Health concluded that high intake of fruit was associated with a 7% lower risk of diabetes compared to a low intake.

Are you ready to enjoy fruit again? Here are six of the top fruits to eat if you have diabetes, according to certified diabetes educators and registered dietitian nutritionists.

1. Avocado

If you have diabetes, it's important to be mindful of your fat intake, since having diabetes doubles your risk of heart disease, says the CDC. However, not all fats are created equal.

For instance, avocado is a fruit that Palinski-Wade hears clients often fear because they worry the fruit contains too much fat. “This unique fruit can actually offer quite a few health benefits,” says Palinkski-Wade. “Unlike most other fruits, avocado contains 0 grams of naturally occurring sugar per serving and does not affect your glycemic response.” 

Plus, according to the USDA, avocado packs primarily unsaturated fatty acids, the better-for-you fats that promote heart and brain health. A 2023 study published in the Journal of Diabetes Mellitus demonstrated that Hispanic or Latino adults with prediabetes who consumed avocado in their regular diet were 14% less likely to develop type 2 diabetes. For a nice dose of these healthy fats, try these Salmon Stuffed Avocados.

2. Banana

One of the most popular fruits to be named a “bad’ fruit for diabetes is the humble banana. However, don’t give in to this hype. “Unripened green bananas are a good source of resistant starch, a fiber that has been found to reduce blood glucose levels and fight against insulin resistance,” says Palinski-Wade.

A 2023 review published in Frontiers in Nutrition found specific resistant starch types had a direct positive impact on both glucose and insulin regulation, though more research is needed. 

Don’t discount yellow bananas, though. “Although a more ripened banana will contain a higher sugar content and have a greater impact on blood sugar, this fruit still provides a good source of fiber to support gut health as well as appetite regulation,” says Palinski-Wade. 

As with all foods, portion size matters. Palinski-Wade recommends choosing a smaller banana, ideally one under 6 or 7 inches, for blood sugar balance and pairing it with a source of protein and/or healthy fats, like peanut butter or a handful of nuts.

3. Mango

Tropical and delicious, mango is a mainstay in cultural cuisines across the board. While some have named mango as an off-limits food if you have diabetes, registered dietitian and certified diabetes educator Kimberley Francis, RDN, CDCES, CNSC, doesn’t agree. “One serving (3/4 cup) of mango provides 7% of your daily fiber needs. Fiber slows the absorption of sugar into the bloodstream, which is ideal for glucose management,” explains Francis. 

A 2023 study published in Metabolism Open compared how fresh mango, dried mango and white bread affected participants' satiety and glucose response after consumption. Interestingly, eating fresh mango increased satiety, decreased desire to eat and exhibited a more efficient decrease in glucose levels after eating, as well as more stable glucose levels overall in comparison to the dried mango and white bread. 

"To create a balanced, blood-sugar-friendly meal, consider adding a serving of mangoes to a Cobb salad for a little extra sweetness,” suggests Francis. Or serve this Mango & Avocado Salad with dinner tonight.

4. Oranges

While orange juice may get a bad rap when it comes to its sugar content and contains almost no fiber, Francis advises not to knock all forms of this fruit so quickly. “Oranges are famous for their vitamin C content, but one medium orange contains approximately 3 grams of fiber. Dietary fiber makes you feel full for an extended period and may help support weight and glucose management,” says Francis.  

Francis suggests that if you have diabetes, consider pairing oranges with protein for a more stable blood sugar response. For instance, you could add orange wedges alongside this Spinach-Mushroom Frittata.

5. Prunes

Contrary to popular opinion, you don’t have to avoid dried fruit if you have diabetes. “People living with diabetes often think that dried fruits have too much sugar and need to be avoided, but that is actually not true. For instance, prunes contain no added sugar and are the lowest-sugar dried fruit. With 3 grams of naturally occurring fiber, prunes can support gut health along with blood sugar balance,” says Palinski-Wade. 

Another benefit of prunes is found in a 2022 study published in Advances in Nutrition, which shows that daily consumption of prunes—also called dried plums—helps protect bone mineral density in postmenopausal women. "This is good news for people with diabetes," says Palinski-Wade, "as they have a greater risk of osteoporosis.” Given that prunes taste sweet, yet have no added sugar, consider using them to replace sugar in recipes to add sweetness with an added nutritional bonus.

6. Watermelon

While watermelon may taste incredibly sweet, it’s actually not all sugar. “One cup of diced watermelon contains 9 grams of naturally occurring sugar, which is less than the sugar content of 1 cup of sliced apples,” says Palinski-Wade. What’s more, the glycemic load of 1 cup of watermelon is only 5, which is low on the GL scale, adds Palinski-Wade. According to Harvard Medical School, glycemic load is a measure of how quickly glucose enters your bloodstream and how much glucose it contains per serving.

What’s more, watermelon also contains important antioxidants, like lycopene, that may benefit cardiovascular health, suggests a 2022 review in the International Journal of Molecular Sciences. Given that those with diabetes are more likely to experience cardiovascular events related to their condition, it’s important to eat foods that also positively impact heart health when you have diabetes. Consider pairing watermelon with a source of protein or dietary fat to minimize the impact on blood sugar levels, like we do in this Watermelon Strawberry Smoothie, which contains low-fat plain yogurt as a protein source.

Diabetes-Friendly Fruit Recipes to Try

Strawberry-Mango Nice Cream

5.0

Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette

5.0

Peanut Butter–Banana English Muffin

5.0

Our Expert Take 

Fruit can—and should—be included in a balanced diet, whether you have diabetes or not. While fruit does contain natural sugar, it also packs fiber, vitamins and minerals that can positively impact your health. Consider adding avocados, bananas, mango, oranges, prunes and watermelon into your meal plan, and pair them with other nutrient-rich foods for more stable blood sugar levels. Working with a certified diabetes expert or registered dietitian nutritionist is a great way to learn how to eat the foods you love, like fruit, in a balanced diet if you have diabetes.