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Fruit is an important and nutritious part of everyone's diet. And fruit is a great alternative to other forms of sugar for people with diabetes who want to keep their blood sugar levels in check but are also craving something sweet, juicy, or refreshing.

Fruits do contain natural sugar. But they also contain other important nutrients, like vitamins, minerals, and antioxidants. And studies show that eating fruit lowers the risk of health complications in people with diabetes.

All fruit can fit into a nutritious, diabetes-friendly eating plan. But choosing mostly low-glycemic fruit might be a better option for blood sugar balance. Here, we'll go over how fruit impacts blood sugar, and which fruits are the best options if you have diabetes.

How does fruit impact blood sugar?

Fruit contains a natural sugar called fructose. When you eat fructose, your liver quickly breaks it down, which then leads to a rise in your blood sugar levels.

Fruits also contain fiber. Fiber helps to slow down the digestion of sugar and prevent spikes in blood sugar. The fructose in fruit is accompanied by fiber. So, it won't cause as much of a blood sugar spike as would eating foods with added sugars and no fiber, such as candy. Plus, fiber has many other health benefits, including reducing fasting glucose and hemoglobin A1C in people with diabetes.

Fruits with an edible peel - like apples, pears, and berries - have the most fiber. Fruit juices, on the other hand, have no fiber.

Which fruits are best for people with diabetes?

The glycemic index (GI) is a useful tool for choosing the best fruits to eat if you have diabetes. The GI ranks food based on how quickly it impacts blood sugar levels. Fruits with a higher GI may cause your blood sugar to rise quicker than lower-GI fruits. So, fruits with a lower GI are better for someone with diabetes.

The ranking system looks like this:

• Low GI: 1-55

• Medium GI: 56-69

• High GI: 70 and up

Some examples of low-GI fruits (and their GI scores) are listed below.

1. Apples (36)

Apples are one of the most convenient and popular fruits. Their fiber content can help slow down the blood sugar response. And it may also help lower cholesterol levels. This is especially important for people with diabetes, who have an increased risk for high cholesterol.

Apples are a good source of vitamin C, an antioxidant. Antioxidants are nutrients that help protect cells from damaging free radicals that can contribute to heart disease, cancer, and Alzheimer's disease.

Try pairing apple slices with some nut butter. The nut butter adds protein and healthy fats, which can keep you full for longer. The protein can also help control your blood sugar levels.

2. Blackberries (25)

Blackberries are one of the healthiest fruits for people with diabetes. Blackberries are one of the highest-fiber fruits, with nearly 8 g of fiber in a cup, nearly a quarter of your daily needs. Blackberries are also low in sugar, with just 7 g per cup. And blackberries are loaded with antioxidants.

3. Cherries (22)

Cherries' low glycemic index isn't the only thing they have going for them. Research showed that women who drank 40 ml (about 1.5 oz) of tart cherry juice for 6 weeks had decreased hemoglobin A1C levels compared to before drinking the cherry juice.

Cherries are also powerful inflammation fighters. They contain polyphenols and vitamin C, both of which have antioxidant and anti-inflammatory properties. This may help protect against chronic conditions like high blood pressure and high cholesterol.

4. Grapefruits (25)

Grapefruits pack a lot of nutrition. Just half of a medium-sized grapefruit provides about 50% of your daily needs for vitamin C. The same amount provides just 41 calories and 10 g of carbohydrates, making it a great choice for people with diabetes.

Just make sure the grapefruit won't interact with any of your regular medications.

5. Oranges (47)

Oranges are known for being a great source of vitamin C. One medium navel orange provides over 100% of the recommended dietary allowance (RDA) for vitamin C for women, and over 90% for men.

The vitamin C in oranges is an antioxidant and may support your immune system.

Note: It's best to consume oranges as whole fruit rather than drinking the juice. This gives you the benefit of fiber, without the added sugar that's often found in juice.

6. Strawberries (40)

Many people don't know that strawberries are even higher in vitamin C than oranges. One cup of sliced strawberries provides about 98 mg of vitamin C, which is over 100% of the RDA for both men and women. Strawberries are also low in sugar - with only 8 g per cup - and they provide 3 g of fiber for the same quantity.

Many people enjoy strawberries whole. For protein and other nutrients, you can also add them to a smoothie, yogurt, oatmeal, and salads.

7. Pears (38)

One pear provides about 6 g of fiber, which is higher than many other fruits. The high fiber content in pears will help stabilize your blood sugar. It's also excellent for proper digestive health, including regular bowel movements.

8. Apricots (34)

Apricots are a low-calorie and low-carb fruit. One raw apricot provides only 17 calories and just 4 g of carbs (1 g of which is fiber). This makes it easy to enjoy a few apricots without being worried about eating too much sugar or carbs if you have diabetes.

Apricots provide various antioxidants, including a type called polyphenols. Some research shows that polyphenols can help lower blood sugar levels and improve insulin sensitivity.

9. Peaches (35)

Peaches are an excellent source of vitamins and minerals including vitamin C, potassium, and vitamin A. Like apricots, they provide polyphenols. One medium peach contains about 14 g of carbs and 2 g of fiber.

10. Plums (35)

Research has reported many health benefits of eating plums. Even though there isn't a lot of evidence out there, plums may help support brain and heart health. This is thanks to plums' variety of nutrients, including antioxidants. While plums only contain about 1 g of fiber per fruit, they're very low in calories and carbs. One plum provides just 30 calories and about 8 g of carbs.

High-glycemic fruits

Some examples of high-GI fruits (and their GI scores) include:

• Mango (60)

• Banana, ripe (62)

• Dried cranberries (64)

• Pineapple (66)

• Raisins (66)

• Watermelon (76)

It's also important to know that the riper the fruit, the higher the GI. For example, a brown banana has a higher GI than a green banana, so it impacts blood glucose (sugar) more. But it doesn't mean you can't enjoy these fruits if they're some of your favorites. Just be mindful of your serving size and how they affect your blood sugar.

How much fruit should people with diabetes eat?

If you have diabetes, you can incorporate fruit into your daily diet. But it's important to pay attention to serving size and the type of fruit. Try to stick with one serving of low-GI fruit per meal. One serving of fruit contains roughly 15 g of carbohydrates.

The table below has some examples of one serving of low-GI fruit.

What about canned and dried fruit and fruit juice?

It's best for people with diabetes to focus on eating mostly fresh or frozen fruit instead of canned fruit, dried fruit, and fruit juices. If you do consume those options, here are some things to consider when it comes to each kind of fruit product:

• Canned fruit is OK, but be sure to read the ingredient label. Canned fruits sometimes contain added sugars like cane sugar or high-fructose corn syrup. Look for "no added sugar," "unsweetened," or "packed in its own juices" on the front of the food label.

• Eat dried fruits in smaller portions. Even though dried fruits like raisins and craisins contain fiber, they're higher in carbohydrates per serving. This can lead to bigger blood-sugar spikes compared to eating whole fruits.

• Minimize fruit juice. Fruit juice lacks fiber and can cause your blood sugar to increase quickly.

Tips for eating fruit if you have diabetes

When deciding which type of fruit to eat, aim for a low-glycemic fruit most of the time. And consider the "no naked carb" rule. In other words, pair your serving of fruit with a protein source, like:

• ½ cup of Greek yogurt

• A tablespoon of peanut butter

• An ounce of cheese

Studies show that eating protein along with fruit and other carbohydrates can slow down digestion, keep you fuller for longer, and help balance blood sugar.

Here are six ways to incorporate fruit into your diet:

1. Eat 1 cup apple slices with 1 or 2 tbsp of all-natural peanut butter.

2. Mix 1 cup sliced strawberries into ½ cup plain Greek yogurt.

3. Pair 1 cup blackberries with a small handful of plain mixed nuts.

4. Add 1 cup of orange slices to an arugula salad.

5. Cut a grapefruit in half, broil it for 3-5 minutes, and top it with yogurt and crumbled pistachios.

6. Pair 1 cup of cherries with 1 oz of cheese.

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