What fruits can people with diabetes eat?
Jul 05, 2025
Source: Cainiu Health
Dr. Liu Feng
Introduction
Rich in pectin and other dietary fibers, it is slowly digested and absorbed, leading to a steady rise in blood glucose levels after consumption. The glycemic index (GI) of apples is 36, classifying them as a low-GI fruit. Each 100 grams of apple flesh contains approximately 13.6 grams of sugar; moderate consumption does not cause significant fluctuations in blood glucose levels. Additionally, it can promote intestinal motility and help maintain normal digestive function.
Fruits generally suitable for people with diabetes include apples, blueberries, pomelos, kiwifruit, and strawberries. Detailed analysis is as follows:
1. Apples: Rich in dietary fiber such as pectin, which digests and absorbs slowly, resulting in a steady rise in blood sugar levels after consumption. The glycemic index (GI) of apples is 36, classifying them as a low GI fruit. Every 100 grams of flesh contains approximately 13.6 grams of sugar. Consuming them in moderation will not cause significant fluctuations in blood sugar levels. Apples can also promote intestinal motility and maintain normal digestive function.
2. Blueberries: Low in sugar content, with approximately 10 grams of carbohydrates per 100 grams. They are rich in antioxidants such as anthocyanins, which help improve insulin sensitivity and regulate blood glucose levels. Their GI value is 53. Consuming small amounts between meals can replenish vitamins and minerals while satisfying cravings.
3. Pomelo: Low in calories and sugar content, containing about 9 grams of sugar per 100 grams of flesh, with a GI value of 25. Pomelo contains insulin-like components that can assist in lowering blood sugar levels. It is also rich in vitamin C and dietary fiber, which enhance immunity and promote metabolism, making it suitable for regular consumption by diabetic patients.
4. Kiwifruit: A low GI fruit with a GI value of 52 and approximately 14.5 grams of sugar per 100 grams. It is rich in vitamin C, potassium, and dietary fiber, helping to strengthen immunity, promote cardiovascular health, and delay carbohydrate absorption, thus positively stabilizing post-meal blood sugar levels.
5. Strawberries: Low in sugar content, with approximately 7 grams of carbohydrates per 100 grams and a GI value of 41. Strawberries are rich in pectin, vitamins, and antioxidants, which not only help regulate blood sugar but also reduce oxidative stress damage to the body. Their sweet and sour taste makes them a suitable snack fruit.
Diabetic patients should control the quantity of fruit consumed, not exceeding 200 grams per day. Fruits should be eaten between meals or after exercise, while reducing the corresponding intake of staple food. Blood sugar levels should be monitored before consumption, and if blood sugar control is inadequate, dietary adjustments should follow medical advice, prioritizing low-sugar, low-GI fruits.
