8 Fruits that are diabetic-friendly

Managing diabetes doesn’t mean avoiding fruits altogether. In fact, many fruits have a low to moderate glycemic index (GI) and are rich in fibre, antioxidants, and essential nutrients. Here are 8 diabetic-friendly fruits along with their GI values and how to add them to your daily diet safely.


Jamun (GI: 25)
Jamun, or Indian blackberry, is excellent for blood sugar control. It contains compounds like jamboline that help slow glucose release. Its low GI and high fibre content make it perfect for diabetics. Eat a handful of fresh jamun as a mid-morning snack or add to smoothies.


Guava (GI: 12–24)
Guava is packed with vitamin C and fibre, which help control blood sugar levels. Its low GI ensures it does not spike insulin. Have it raw with a pinch of black salt, or chop it into salads for a tangy twist.




Apple (GI: 36–40)
Apples are rich in pectin and polyphenols, which help regulate blood sugar. They’re easy to carry and eat on the go. Have one small apple with the peel in the evening or pair with a spoon of peanut butter for a satisfying snack.


Pear (GI: 33)
Pears are high in soluble fibre and antioxidants. Their low GI ensures a slow release of glucose. Enjoy a chilled pear as part of breakfast or bake with cinnamon for a warm diabetic-friendly dessert.


Pomegranate (GI: 35)
Rich in antioxidants like punicalagin and anthocyanins, pomegranates help reduce oxidative stress in diabetics. Drink a small glass of fresh pomegranate juice or sprinkle the arils over a bowl of curd.


Berries (GI: 25–40)
Strawberries, blueberries, and blackberries are all low GI and high in anthocyanins, which improve insulin sensitivity. Add them to oats, smoothies, or eat them with Greek yogurt for a healthy treat.


Papaya (GI: 60 but low GL)
Though its GI is on the higher side, papaya’s low glycemic load (GL) and high fibre make it safe in moderation. Eat a small bowl in the morning or blend with curd to make a refreshing lassi.


Orange (GI: 40–45)
Whole oranges, not the juice, are great for diabetics due to their vitamin C and fibre content. Have one orange as an evening snack or use slices in salads for a zesty flavour.


How to add them to the diet
To safely add these fruits to a diabetic diet, choose fresh, whole fruits over juices or canned varieties. Stick to small portions (like 1 medium fruit or ½ cup berries), and pair them with protein or healthy fats—like curd, nuts, or seeds—to reduce sugar spikes. Spread fruit intake throughout the day and avoid eating them on an empty stomach to maintain stable blood sugar levels.