Fruits are packed with essential vitamins and minerals, including vitamin C, folate and potassium that contribute to our overall health and well-being. They are also an excellent source of dietary fibre, which can help maintain a healthy gut and prevent constipation.
However, is the natural sweetness of fruits safe for people with diabetes?
The good news is yes. With the right choices and portion control, fruits can absolutely be part of a healthy diabetes-friendly diet.
Portion control: The 15g carb rule
For adults, the recommended fruits serving per day is 2 to 3 servings of fruits. However, if you have diabetes, it’s important to count fruit as part of your total carbohydrate intake and ensure it fits within your daily carb budget. [1,2]
Each fruit serving contains approximately:
- 15 g of carbohydrates
- 60 kcal
| Fruit | Serving size | Fruit | Serving size |
| Orange | 1 medium | Hog plum (Kedondong) | 6 whole |
| Banana | 1 small (60 g) | Mangosteen | 2 small |
| Apple | 1 medium | Plum | 2 small |
| Custard apple (Buah Nona) | 1 medium | Duku langsat | 8 pieces |
| Star fruit | 1 medium | Grapes | 8 pieces |
| Pear | 1 medium | Langsat | 8 pieces |
| Peach | 1 medium | Longan | 8 pieces |
| Persimmon | 1 medium | Water apple (Jambu air), small | 5 whole |
| Sapodilla (Ciku) | 1 medium | Lychee | 5 whole |
| Kiwi | 1 medium | Rambutan | 5 whole |
| Pomelo | 5 slices | Cempedak | 4 pieces |
| Papaya | 1 slice | Jackfruit (Nangka) | 4 pieces |
| Pineapple | 1 slice | Prunes | 3 pieces |
| Watermelon | 1 slice | Dates (Kurma), dried | 2 pieces |
| Soursop (Durian Belanda) | ½ fruit | Raisins | 20 g |
| Guava | ½ fruit | Durian | 2 medium seeds |
| Mango | ½ small |
Adapted from Medical Nutrition Therapy Guidelines for Type 2 Diabetes Mellitus (2nd ed), 2013 [2]
Glycemic index (GI)
How slowly or quickly a food increase blood sugar level
Low GI: 55 or less
Medium GI: 56 to 69
High GI: 70 or higher
It’s important to note that the GI of a food can vary depending on factors such as ripeness, preparation method, processing, food combinations, fiber content, and acidity. For instance, ripe fruits tend to have a higher GI than their unripe counterparts.
While the GI can serve as a useful guide, there is currently insufficient evidence to support its use as the sole primary tool for blood sugar management. Rather, the best dietary approach for diabetics is still to limit the intake of total carbohydrates.
Nevertheless, when paired with healthy food choices and balanced portions, selecting foods with a low to medium GI may still help stabilize blood sugar levels and support long-term diabetes management. [1,3,4]
| Low GI (<55) | Intermediate GI (56-70) | High GI (>70) |
Apple Mango Oranges Plum | Banana Dates Papaya Pineapples Raisin | Lychee Watermelon |
Adapted from Medical Nutrition Therapy Guidelines for Type 2 Diabetes Mellitus (2nd ed), 2013 [2]
Common misconception: Sweeter fruits raise blood sugar level more
What really matters is the total carbohydrate-food-labels content and glycaemic index (GI) of the fruit. Some fruits taste very sweet but have a low GI (mango), while others taste mildly sweet but have a high GI (lychee). One serving of all fruits regardless of its sweetness contains about 15 grams of carbohydrates and the impact on blood sugar level is approximately the same. For instance, a half-cup of strawberries, which are less sweet, and a half-cup of mango, which is sweeter, both contain roughly 15 g of carbohydrates and have a similar potential to raise blood sugar levels. [1,5]
Recommended: Whole fruits
For people with diabetes, whole fruits are the best option. They contain natural sugars, but they also provide fibre, especially in the skin and pulp. This fibre slows down the digestion and absorption of sugar, helping to prevent sharp spikes in blood glucose levels.
To be aware of:
- Dried fruits like raisins, prunes and dried dates are concentrated sources of natural sugar, increasing the carbohydrates density. Its high sugar density can easily lead to blood sugar spikes. [6,7]
- Fruit juice lacks fibre and is absorbed quickly, which will lead to rapid glucose spike. A single glass can contain the sugar of multiple whole fruits. [6,7]
- Canned fruits/ Fruits with added sugar
Pair fruits with protein/healthy fats
Combine fruit with a source of protein or healthy fat to significantly slow sugar absorption and improve satiety. [8,9]
- Berries with plain yogurt
- A small orange with a handful of nuts
- Banana with unsweetened peanut butter
References
- Type 2 Diabetes and Fruits: The FAQs – Malaysian Dietitians’ Association [Internet].[cited 2025 July 14] Available from: https://www.dietitians.org.my/articles/type-2-diabetes-and-fruits-the-faqs
- Ministry of Health Malaysia. Clinical Practice Guidelines: Management of Type 2 Diabetes Mellitus. 6th ed. Putrajaya: Ministry of Health Malaysia; 2020.
- Morgan KK. How to use the glycemic Index [Internet]. WebMD. 2024. Available from: https://www.webmd.com/diabetes/glycemic-index-good-versus-bad-carbs
- Brand-Miller JC, Holt SH, Pawlak DB, McMillan J. Glycemic index and obesity. Am J Clin Nutr. 2002;76(1 Suppl):281S–285S. [cited 2025 July 14] Available from: https://doi.org/10.1093/ajcn/76.1.290S
- Best fruit Choices for Diabetes | ADA [Internet].[cited 2025 July 14] Available from: https://diabetes.org/food-nutrition/reading-food-labels/fruit
- Diabetes Meal planning [Internet]. Diabetes. 2024. [cited 2025 July 14] Available from: https://www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html
- Care D. Diabetes and dried fruit [Internet]. Diabetes Care Community. 2023. [cited 2025 July 14] Available from: https://www.diabetescarecommunity.ca/diet-and-fitness-articles/diabetes-diet-articles/diabetes-and-dried-fruit/
- What are the best fruits for diabetes? [Internet]. WebMD. 2024. [cited 2025 July 14] Available from: https://www.webmd.com/diabetes/fruit-diabetes
- Joslin Diabetes Center. Carbohydrates, protein and fats [Internet]. Boston (MA): Joslin Diabetes Center; 2021 Jul [cited 2025 July 14]. Available from: https://joslin.org/news-stories/all-news-stories/education/2021/07/carbs-protein-fats
