The Fruit Guide for A Diabetic Diet

Diabetes has had a tremendous growth in the rate of reported cases. It being considered a lifestyle disease that can be fatal if not managed properly. Today we set out to look at the 7 best fruits for a diabetic.

  • Blueberries



They are quite low in sugar, containing 10 grams per 100 grams of fruit. The sugars are accompanied by 2 grams of fiber. This is a great fruit for a diabetic. “Why?” you ask. I’ll tell you why: when sugar and fiber are eaten together, blood sugar levels don’t spike as quickly.

  • Strawberries

The strawberry has even lower sugar content than blueberries, with only 5 grams per 100 grams of fruit. Diabetics should practically watch what they eat, so strawberries in their breakfast is such a bust of goodness in the presently boring oatmeal or yoghurt. They bring quite a pop if not a sizzle in the breakfast package, not forgetting they are delicious and healthy. They are truly the 2 for 1 combo, both healthy and delicious.


  • Blackberries

Like they say, the darker the berry the sweeter the juice. For blackberries, per 100 grams of fruit, they only contain 5 grams of sugar and 5 grams of fiber. High fiber diets are good for diabetics as they help in glucose metabolism, and can improve insulin sensitivity in the body.


  • Grapes

The almighty grape fruit, passed down from generation to generation. Since the times of the Roman Empire or at least I think, totally relying on movies here. The grape fruit contains 16 grams of sugar per 100 grams of fruit. Although they have a high sugar content, research has shown that those who ate grape fruit had a 12% lower risk of type 2 diabetes. It may be due to the presence of polyphenols in grapes, which have shown to have positive effects on blood sugar.


I know you’ve ever come across this saying, “an apple a day, keeps the doctor away.” Now that were are done with that, let’s get back to it shall we. An apple contains about 10 grams of sugar per 100 grams of fruit.



Apples are linked with lower risk of stroke, which is a huge risk factor for those with type 2 diabetes.

  • Watermelons

They have 6 grams in sugar content per 100 grams of fruit. They are also a great source of lycopene, a phytochemical shown to improve sensitivity in insulin, lower blood sugar and lower risk of type 2 diabetes.


  • Avocado

They contain zero sugars and a whopping 7 grams per 100 gram.  Wait, it even gets better, they are high in monounsaturated fats which may improve insulin sensitivity



Post Author: Samuel wachira

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