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The Best Fruits for People with Diabetes

Wondering if fruit is OK for people with diabetes? Keep reading! Packed with fiber, vitamins, minerals and antioxidants, fruit is a healthy way to satisfy that sweet tooth.

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blueberry smoothiedenio109/Shutterstock


High in water and low in carbohydrates, blueberries are definitely a diabetes-friendly pick. Blueberries get their deep blue-purple color from anthocyanins, potent antioxidants that may help prevent heart disease. Just keep the 3/4-cup serving in mind when you try fresh blueberries in this spinach blueberry salad or blend frozen ones into a berry smoothie.

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Bananas on a wooden picnic tablePTstock/Shutterstock


Are bananas OK for people with diabetes? Absolutely. Bananas can fit as a healthy choice, as long as you eat one small banana or half a medium banana to help keep blood sugars in check. You can use bananas to add natural sweetness to green smoothies or this peanut butter banana oatmeal.

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avocado and Sliced avocado slices on wooden boardMK photograp55/Shutterstock


Avocados—yep, they’re a fruit—are low in carbohydrates and a great choice for people with diabetes. The healthy fats and other nutrients in avocados may also help with heart health, important since people living with diabetes have a higher heart disease risk. Just one-third of a medium avocado makes a serving. Enjoy in these healthy avocado recipes.

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Ripe raspberries in a bowl on an old wooden table.Elena Blokhina/Shutterstock


With 8 grams of fiber per cup, raspberries are an excellent addition to any diabetes meal plan. According to one study, red raspberries may even help people with prediabetes achieve better blood sugar control. Enjoy fresh raspberries as a snack or on top of Greek yogurt for an easy breakfast.

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Juicy washed strawberries in wooden bowl on kitchen table.Marian Weyo/Shutterstock


With a generous 1-1/4 cup serving, strawberries are packed with potassium, folate and other nutrients that may help lower the risk for heart disease and diabetes. Enjoy a bowl of fresh strawberries, whip up a healthy smoothie or puree them into a saucy topping for whole wheat pancakes.

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Deluxe blackberries in bowl on wooden background. RomarioIen/Shutterstock


Packed with antioxidants, blackberries are an excellent source of fiber to help keep blood sugars in check. You’ll get similar benefits from fresh or frozen berries. Each 3/4-cup serving is perfect for a snack or as a sweet-tart addition to this balsamic spinach salad.

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Close up of a bowl of apple slices on a wooden table.PageSeven/Shutterstock


An apple a day keeps the stroke away? Maybe! Research suggests that white fruits may be linked to lower stroke risk. One small apple with the peel on provides fiber to help keep blood sugars stable, too. Carry apples as an on-the-go snack or make a healthy apple crisp for dessert.

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Fruit background. Fresh organic pears on old wood.Adriana Nikolova/Shutterstock


Pears are an excellent source of fiber, making them a great choice for people with diabetes. One medium ripe pear serves up a sweet treat without the blood sugar spike. Pair fresh pears with sharp cheddar cheese for a quick and tasty snack. Find more snack ideas for people with diabetes.

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fresh, juicy, orange on a wooden backgroundAndrelix/Shutterstock


Known to be high in vitamin C, oranges are also a good source of fiber. One small orange makes a convenient snack or a gorgeous addition to salads. Similarly, half a grapefruit is a good option for people with diabetes, too. Either way, be sure to eat the fruit rather than drink the juice to avoid blood sugar spikes!

Marisa Moore, RDN
Marisa Moore, MBA. RDN. || Marisa is a nationally-recognized Registered Dietitian Nutritionist specializing in media, food and nutrition communications, recipe development, and consulting. She is also a food photographer.

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