What fruits can be eaten when blood sugar is high?
May 22, 2025
Source: Cainiu Health
Dr. Liu Feng
Introduction
Apples are rich in pectin and dietary fiber, which can delay sugar absorption. Individuals with high blood sugar may consume one apple daily, choosing a medium-sized fruit, washing it thoroughly and eating it with the skin. It is recommended to eat apples as a snack between meals, paired with 10 grams of nuts, and avoid consuming them with high-carbohydrate foods to help stabilize blood sugar levels. Blueberries contain anthocyanins and oligosaccharides, and have a low glycemic index.
Fruits generally suitable for people with high blood sugar include apples, blueberries, pomelo, strawberries, and cherries.
1. Apples: Apples are rich in pectin and dietary fiber, which can delay sugar absorption. Individuals with high blood sugar can eat one medium-sized apple daily, preferably washed and eaten with the skin. It is recommended to consume it between meals as a snack, paired with 10 grams of nuts, and avoid eating it with high-carbohydrate foods to help control blood sugar fluctuations.
2. Blueberries: Blueberries contain anthocyanins and oligosaccharides, with a low glycemic index. People with high blood sugar can consume about 100 grams daily, either raw or added to sugar-free yogurt. Their antioxidant components can also improve vascular endothelial function and aid in regulating glucose metabolism, making them an ideal low-sugar fruit choice.
3. Pomelo: Pomelo is rich in vitamin C and flavonoids, has a low sugar content, and provides a feeling of fullness. Those with high blood sugar can eat one-fourth of a pomelo each time, preferably 30 minutes before meals. The naringin contained in pomelo can enhance insulin activity, helping to stabilize post-meal blood sugar levels.
4. Strawberries: Strawberries have high water content and low calories, with approximately 5 grams of sugar per 100 grams. They are also rich in folate and dietary fiber. Individuals with high blood sugar can consume about 150 grams daily, either washed and eaten directly or mixed with oats. It is important to avoid adding sugar or pairing them with cream, as consuming them as a snack can reduce the impact on blood sugar.
5. Cherries: Cherries have an extremely low glycemic index and contain anthocyanins and potassium. People with high blood sugar can eat 10–15 cherries each time, preferably around 10 a.m. or 3 p.m. Their natural sweetness can satisfy cravings for sweets while avoiding significant blood sugar fluctuations caused by excessive intake at once.
People with high blood sugar, as well as diabetic patients, should prioritize fruits with low sugar content and slow glycemic response when choosing fruits, and control portion sizes to maintain stable blood sugar levels. Additionally, it is recommended to monitor blood sugar levels before and after fruit consumption to adjust dietary plans accordingly.
