Fruits That Won’t Spike Blood Sugar Levels

If you’re dealing with prediabetes or diabetes, you probably know how crucial it is to monitor your blood sugar. Food tends to fall into two main categories: those that elevate blood sugar and those that don’t really affect it much. Fruits, however, can be a bit of a gray area, often making it tricky to determine their impact. That’s why we reached out to dietitians to identify the best fruits that are less likely to affect your blood sugar levels significantly.

Let’s meet the experts: Courtney Pelitera, M.S., R.D.N., C.N.S.C., a registered dietitian nutritionist at VNutrition, and Stephanie Crabtree, M.S., R.D., a holistic registered dietitian based in Venice, FL.

Pelitera explains, “Fruits can be a challenge for those with diabetes or prediabetes because they’re loaded with carbohydrates. They can raise blood sugar levels, especially when eaten on their own.” Yet, cutting out fruits entirely isn’t advisable, particularly if you’re trying to manage blood sugar effectively.

Crabtree emphasizes that whole fruits are packed with fiber, water, vitamins, and beneficial compounds like antioxidants. These nutrients play an important role in overall health and can even contribute to disease prevention. Eating a varied selection of fruits can help fend off nutrient deficiencies and reduce inflammation. For instance, research published in Current Developments in Nutrition indicated that individuals who consumed the recommended two cups of fruit daily had higher levels of essential nutrients like vitamins C and K, magnesium, potassium, and more compared to those who didn’t. Similarly, another study in Nutrients linked higher fruit and vegetable intake to lower levels of inflammatory markers.

So, which fruits should you choose if you want to keep an eye on your blood sugar? According to Pelitera and Crabtree, it’s wise to go for fruits that are lower in sugar yet high in fiber. Crabtree notes that “fiber assists in slowing down the blood sugar response.” The other important tip is to always eat fruits alongside other foods that help stabilize blood sugar. Pelitera mentions, “It’s best for diabetics and prediabetics to avoid ‘naked carbs,’ or carbs eaten alone.” Good pairing options include yogurt, cottage cheese, nuts or seeds, cheese, hard-boiled eggs, dry roasted legumes, and peanut butter.

The dietitians suggest the following low-sugar, high-fiber fruits as the best options for maintaining stable blood sugar:

Crabtree reassures, “When eaten in the right portions and combined wisely, fruit can definitely be part of a balanced strategy for managing blood sugar.” By sticking to dietitian-recommended fruits and pairing them with protein or healthy fats, you can generally avoid severe blood sugar spikes. And, just in case one does happen, there’s an easy approach to quickly bring it back down while still benefiting from the nutrients and antioxidants that fruits provide.