7 Types of Fruit to Avoid if You Have Type 2 Diabetes

People with type 2 diabetes must monitor their carbohydrate intake to ensure their blood glucose (or sugar) levels stay within a healthy range. Eating too much or too little carbohydrates can lead to blood glucose levels out of range. 

Fruits are one source of carbohydrates, along with vegetables, milk, beans, oats, grains, and foods made with grains (like cereal, pasta, and baked goods). Any food or beverage containing sugar will have carbohydrates as well.¹ 

The American Diabetes Association (ADA) recommends consuming fresh, frozen, or canned fruit without added sugars as part of their eating plans.² 

Eating fruit is a great way to satisfy your sweet tooth and consume beneficial fiber, vitamins, and minerals.

Some fruits contain more carbohydrates than others. Dried fruit, those with added sugar, and fruit juice contain more carbohydrates than fresh fruit or require a smaller portion size, which may not be satisfying.² You can easily check a specific fruit's glycemic index (GI) and glycemic load (GL) to predict its impact on your glucose. 

In this article, you’ll learn about fruit and its impact on blood sugar and type 2 diabetes, along with fruits to avoid or limit due to their higher carbohydrate content.

{{mid-cta}}

Fruits and Diabetes: The Impact on Your Blood Sugar Levels

You may wonder how fruit impacts your blood sugar levels and diabetes. 

Fruit is a complex carbohydrate containing fiber that takes longer to digest than simple carbohydrates and has a more gradual effect on blood sugar levels.³ 

Simple carbohydrates include candy, sugary drinks, syrup, fruit juice, honey, and table sugar. 

Fiber found in fruit is a carbohydrate the human body cannot digest. Even though humans can’t digest it, fiber promotes the growth of healthy gut bacteria.³ 

Research on Fruit and Type 2 Diabetes

A 2020 study examined almost 2,000 adults, their fruit and vegetable intake, gut bacteria, and type 2 diabetes risk. They found that higher fruit intake was associated with greater gut diversity, gut health, and lower risk of developing type 2 diabetes.⁴

A prospective longitudinal cohort study from 2013 included over 12,000 participants and monitored their diet, lifestyle, fruit juice, type of fruit, total fruit intake, and subsequent development of type 2 diabetes.⁵ 

Researchers associated consuming three servings a week of whole fruit with a minor risk reduction (2% lower risk) for developing type 2 diabetes. 

Interestingly, the risk of type 2 diabetes was different among individual fruits. For example, consuming three servings of blueberries per week was associated with a 26% lower risk of developing type 2 diabetes. 

Consuming three servings of grapes, raisins, or prunes results in an 11% to 12% lower risk for type 2 diabetes, and eating three servings of apples and pears a week led to a 7% reduction in risk.⁵ 

Consuming three servings of juice weekly was associated with an 8% increased risk of developing type 2 diabetes. 

Researchers also found that replacing three servings of fruit juice a week with the same amount of any type of whole fruit lowered the risk of type 2 diabetes by 7%. When substituting juice completely with blueberries, the risk was lower by 33%, 19% lower for grapes and raisins, and 11-14% lower for apples, pears, bananas, and grapefruit.⁵ 

So, fruit is considered a beneficial addition to a balanced diet. Consuming complex carbohydrates (high-fiber) is vital for managing diabetes well. Carbohydrates are an essential part of a balanced diet that ensures you have adequate energy and nutrients.³

Research suggests that certain fruits may be more protective against developing type 2 diabetes than others, but all fruits and consuming a variety of them are key to sustainability and enjoyment. 

Balance Your Intake with the Plate Method

The diabetes plate method helps you portion your plate to ensure adequate protein, fiber, and carbohydrate intake, leading to stable blood sugar levels and staying full between meals.⁶ 

1. Fill one-half of your plate with non-starchy vegetables like broccoli, cauliflower, kale, spinach, and green beans.
2. Fill one-quarter of your plate with fruit, starchy vegetables, or grains, such as corn, potatoes, rice, and whole-grain bread. 
3. Fill the final one-quarter with a lean protein option (animal or plant-based) like beans, chicken, fish, eggs, and dairy items like yogurt or cheese. 

Next, let’s look at different fruits and their carbohydrate content. 

<div class="pro-tip"><strong>Also Read: </strong><a href=best-fruits-for-weight-loss>Best Fruits for Weight Loss That Will Keep You Healthy</a></a>.</div>

7 Types of Fruit to Avoid or Limit if You Have Diabetes

As mentioned earlier, all fresh, frozen, or canned fruit with no added sugar are acceptable for individuals with type 2 diabetes. 

The key is balance and portion size. Following the diabetes plate method will allow you to consume fruit in moderation and alongside other foods to stabilize your blood sugar levels. 

A small piece of whole fruit or one-half cup of frozen or canned fruit has about 15 grams of carbohydrates. The portion size is increased to ¾ to one cup of most fresh berries and melons as they contain fewer carbohydrates.²

Here are seven fruit options higher in carbohydrates or added sugars that you may have to monitor closely to ensure you stay within your carbohydrate targets for each meal. 

1. Fruit Juice

Fruit juice is considered a fruit. However, the ADA recommends limiting or avoiding juice to maintain stable glucose levels.⁷ Additionally, frequent juice intake is associated with a slightly increased risk of developing type 2 diabetes.⁵ 

If you choose juice, opt for 100% fruit juice with no added sweeteners and limit your portion to four ounces (one-half cup) or less. 

Juice contains little or no fiber, protein, or fat. When present, these nutrients help to slow blood sugar spikes after drinking. Repeated blood sugar spikes can lead to diabetes complications.⁸ 

For comparison, four ounces of 100% orange juice contains 58 calories, 13 g of carbohydrates, 0.3 g of fiber, 1 g of protein, and 0.4 g of fat.⁹ 

A small orange provides 77 calories, 18 g of carbohydrates, 3.4 g of fiber, 1.4 g of protein, and 0.2 g of fat.¹⁰ The fiber in whole fruit slows the absorption of carbohydrates and fills you up.³

2. Dried Fruit with or Without Added Sugar

Dried fruit has been dehydrated, and the excess water has been removed, allowing it to be preserved longer, but it still maintains the same carbohydrate content. 

Only two tablespoons of dried fruit (like raisins or cherries) contains 15 g of carbohydrates. Eating more than you planned with dried fruit can be easy.² 

Additionally, many dried fruits are sweetened with sugar, increasing their impact on blood sugar levels. Dried mangoes, apricots, dates, raisins, and pineapple are often sweetened with sugar. Check the nutrition label and choose dried fruit with no added sugar. 

You can find unsweetened raisins and prunes at your local store. In the large 2013 study mentioned earlier, raisins, grapes, and prunes were associated with a reduced risk for diabetes. The antioxidants (anthocyanin and chlorogenic acid) are thought to protect against diabetes.^5.

3. Canned Fruit Packed in Syrup

Canned fruits are an affordable and shelf-stable fruit option. They are picked at peak ripeness and canned shortly afterward, maintaining their flavor and nutrients. 

You just need to be careful to choose canned fruit “packed in its own juices,” “unsweetened,” or “packed in 100% juice or water.”²

For comparison, one-half cup of canned pears in pear juice contains 70 calories, 17 g of carbohydrates, 1 g of fiber, no protein, and no fat.¹¹ 

Whereas one-half cup of pears packed in heavy syrup provides 100 calories, 25 g of carbohydrates, 14 g of added sugar, 2 g of fiber, no protein, and no fat.¹²

The sugar and carbohydrate content is significantly higher due to the added corn syrup. For individuals monitoring their carbohydrate content closely, choose canned fruit without added sugar or syrups. 

4. Large Fruit Servings 

Fruit is refreshing and sweet, so you may be tempted to eat a large portion of fresh watermelon (or other fruit) on a hot summer day. 

Individuals with type 2 diabetes must monitor how much carbohydrates they consume at meals and snacks. 

There isn’t a set recommendation for carbohydrates per meal, but on average, women should start with 45 to 60 g per meal, and men may need 60 to 75 g per meal. A dietitian can help customize your needs based on individual energy needs and health conditions.¹³ 

Three cups of watermelon (a large serving) has 140 calories, 35 g of carbohydrates, 2 g of fiber, 2.7 g of protein, and 0.7 g of fat. This could quickly meet most of the carbohydrates recommended per meal.¹⁴ 

5. Overripe Fruit

As fruit ripens, more complex carbohydrates are converted to simple sugars, leading to a sweeter taste. You may have noticed this with bananas.  

The slight change may increase blood sugar levels after eating an overripe banana compared to a slightly green or ripe banana.¹⁵ 

If your blood sugar levels become harder to control after eating overripe fruit, try eating less ripe fruit and monitoring how your body responds. There are many delicious fruits to choose from. 

6. Eating Fruit With No Protein or Fat 

Consuming carbohydrates on their own with minimal or no fiber, protein, or fat from other food sources can also lead to blood sugar spikes. Fiber, protein, and fat help slow blood sugar spikes and keep you full between meals.⁶

Fruit contains fiber, so all you need to do is add protein and fat to a single fruit serving. You can pair an apple with nut butter, almonds, cheese, or Greek yogurt with berries. 

Nuts and nut butter can pull triple duty as they contain fiber, protein, and fat. 

7. Fruit Snacks

Fruit snacks are popular and convenient snacks. Some can help you meet your fruit intake and satisfy your sweet tooth, while others are low in nutrients and high in sugar. 

Most Americans consume 20 to 25% of their daily calories from snacks. Optimizing snacks is one way to boost your overall nutrition and health.¹⁶ 

Fruit snacks include dried, freeze-dried, gummies, fruit puree pouches, fruit bars, and formed fruit like leathers, jerky, rolls, and twists.¹⁶ 

After researchers evaluated the nutrition content of hundreds of these fruit snacks, they found many were high in added sugar and calories and low in fiber, vitamins, and minerals.  

They recommended that individuals limit their intake of all fruit snacks with added sugar or sweeteners like honey and syrups to bind the ingredients together. 

They found nutritious options for dried fruit, freeze-dried fruit, fruit puree pouches, fruit bars, and formed fruit but noted that the packaging and marketing could be misleading. The most straightforward healthy choices were dried fruit and fruit purees with no added sugars.¹⁶ 

Check the food label for no added sugars, that it contains mainly fruit, and aim for around 15 g of carbohydrates when picking a fruit snack. 

6 Ideas to Include Fruit in Your Diabetes-Friendly Diet

Eighty percent of Americans do not meet the daily amount of fruit recommended by the Dietary Guidelines for Americans (DGA), including people living with type 2 diabetes. The DGA recommends consuming 1.5 to 2 cups of fruit daily, with most from whole fruit.¹⁶ 

Some of the best fruits for those looking to stabilize their blood glucose include:

1. Apples: Their GI ranges from 32 to 38, but their FL is only 4.7. Plus, the dietary fiber in apples helps slow down the absorption of sugar.
2. Berries: Blackberries, raspberries, strawberries, and blueberries have a GI range of 28-40. Berries are also loaded with antioxidants and can be beneficial for heart health.
3. Citrus Fruit: Grapefruit and orange offer various health benefits, from lowering blood pressure to improving overall heart health, which is crucial for those living with diabetes since these individuals are at higher risk for heart disease. Citrus fruits often have low to medium GI ranges and are often packed with vitamin C. However, consult with a healthcare provider if you are currently taking medication, as some citrus fruits can interact with these drugs. 
4. Avocados: Yes, avocados are considered a fruit. Their low carbohydrate and rich fat content make them the perfect choice for a balanced diet and healthy weight loss. 

Here are some ideas to help you include fruit in a diabetes-friendly diet:

• Use the diabetes plate method to maintain stable blood sugar levels with the appropriate portions of different macronutrients and limit carbohydrate-rich foods like fruit to one-quarter of your plate.⁶ 
• Incorporate antioxidant-rich fruits, like berries, apples, red or black grapes, unsweetened prunes and raisins, citrus fruits, and pears, into your meal plan.⁵
• Try adding berries to oatmeal, yogurt, or salads. 
• Pair a piece of fruit, such as apples and bananas, with a protein and fat source, like a mozzarella cheese stick or unsweetened peanut butter.
• Make filling smoothies with Greek yogurt, ground flax or chia seeds, nut butter, water, and assorted frozen or fresh fruit. 
• Check the nutrition label and ensure your fruit choices contain no added sugar.

If you struggle with incorporating certain foods into a diabetes diet, consult your healthcare provider or a registered dietitian. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Incorporating fruit is a nutritious and tasty way to consume more fiber, vitamins, and minerals. Fruit is a complex carbohydrate that takes longer to digest and has a more gradual effect on blood sugar levels.³ 

Research shows that fruit promotes healthy gut bacteria and may lower the risk of developing type 2 diabetes. Consuming antioxidant-rich fruit is also associated with a reduced risk of type 2 diabetes.^{4, 5}

A Signos continuous glucose monitor (CGM) can help you monitor blood sugar levels while consuming fruit, improve your health, and encourage you to adopt healthier eating habits. 

Learn more about nutrition and healthy habits on Signos’ blog, which is written by nutrition and health experts. Take a quick quiz to determine if Signos fits your needs.

<div class="pro-tip"><strong>Learn More: </strong><a href=fruits-vegetables-colors>How Eating the Rainbow Can Benefit Your Health + How to Do It</a>.</div>