Selecting fruits high in fibre and low on the glycaemic index, such as berries, apples, and pears, can assist in blood sugar control when eaten properly with timing and pairing strategies, challenging the notion that fruit should be avoided by those managing diabetes.
People watching their blood sugar do not necessarily need to avoid fruit. The better approach is to choose varieties that are naturally high in fibre and relatively low on the glycaemic index, so the body digests them more slowly and glucose rises more gradually.
Among the most useful options are berries, which tend to contain less sugar than many other fruits while offering fibre and beneficial plant compounds. ScienceInsights notes that raspberries, blueberries and strawberries all sit at the lower end of the glycaemic scale, and Healthline says blueberries in particular are a sensible choice for people managing diabetes because they provide fibre, antioxidants and a modest impact on blood sugar.
Apples are another strong option. Healthline says whole apples have a low glycaemic index, and their fibre, vitamin C and polyphenols can help slow sugar absorption. The skin matters: much of the fibre is concentrated there. Pears are similar. They also deliver plenty of fibre, especially when eaten unpeeled, and ScienceInsights places pears among the fruits least likely to raise blood sugar quickly. Citrus fruit can work too. Oranges provide fibre when eaten whole, and the broader evidence reviewed in the lead article points to a low diabetes risk with whole citrus fruit compared with juice.
Timing and pairing can make fruit even more blood-sugar-friendly. The lead article cites research showing that eating an apple before a meal of white rice led to a smaller post-meal glucose rise than eating it afterwards. It also notes that pairing fruit with protein or healthy fats, such as nut butter, may further blunt a spike. In other words, fruit is not the problem; the type of fruit, the portion and what it is eaten with often matter most.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
