List Of Best Sugar Free Fruits For Diabetics

Living with diabetes can be challenging, especially when making dietary choices. One common concern for individuals with diabetes is the consumption of fruits due to their natural sugar content. But fear not! There are plenty of delicious and nutritious sugar free fruits for diabetics that can be enjoyed without worrying about spiking blood sugar levels. 

This blog post will explore the best fruit choices for diabetics, their benefits, and tips to incorporate them into your daily routine easily. So, let’s begin and discover a world of flavor-packed goodness that won’t jeopardize your health!

Sugar Free Fruits For Diabetics: What Makes A Fruit Sugar-Free?

When managing diabetes, keeping track of your sugar intake is crucial. But does that mean you have to give up on fruits altogether? Not necessarily! While certain fruits may contain natural sugars, there are still plenty of options that those with diabetes can enjoy.

So, what makes a fruit “sugar-free”? It’s all about the glycemic index (GI), which measures how quickly carbohydrates in food raise blood sugar levels. The lower the GI value, the slower the rise in blood glucose levels. For diabetics, choosing fruits for diabetic patients with a low GI is vital to avoid sudden spikes in blood sugar.

The sugar content in fruit depends on the type of fruit and its ripeness. Some fruits have higher glycemic indexes (GI) than others, raising blood glucose levels more quickly. However, this does not mean that diabetic people should avoid all fruits!

By choosing “sugar-free” fruits, individuals with diabetes can still enjoy the health benefits of fruit consumption while keeping their blood sugar within target ranges. But what are these sugar-free fruits that are safe to consume? Read on, and you will know!

Understanding Glycemic Index In Sugar Free Fruits For Diabetics

Glycemic Index (GI) estimates how quickly carbohydrates in a food raise blood sugar levels. For individuals with diabetes, understanding the GI of fruits can help manage blood sugar levels effectively. So, to know which fruit is sugar free, let’s understand the ranges of glycemic index for various fruits:

Low Glycemic Index (GI < 55): Fruits with a low GI release sugar into the bloodstream gradually, providing a slower and more stable rise in blood sugar levels. Examples include cherries, grapefruit, apples, pears, and strawberries.

Medium Glycemic Index (GI 56-69): Fruits with a medium GI may cause a moderate increase in blood sugar levels. Modifying portion sizes and pairing them with protein or healthy fats can help manage their impact. Examples include bananas, mangoes, grapes, and oranges.

High Glycemic Index (GI ≥ 70): Fruits with a high GI may cause a rapid increase in glucose levels. Thus they should be consumed in limited quantities or paired with foods that slow digestion. Examples include watermelon, pineapple, and dates.

If you are a diabetic struggling with losing weight, a low glycemic diet plan can be an effective strategy.

Also, a fruit’s glycemic index depends upon factors such as ripeness, preparation methods, and the presence of fiber and fat. Incorporating various low to medium-GI fruits into the diet can help regulate blood sugar levels and support overall health.

The 11 Best Sugar Free Fruits For Diabetics Patients

When it comes to choosing fruits for diabetic patients, it’s essential to consider the glycemic index (GI) of the fruit. The GI tells us how quickly blood sugar levels elevate after consuming a particular food. Low GI foods are generally better for people with diabetes as they cause a slower and more gradual increase in blood sugar levels. For this reason, diabetic patients should include these fruits in a no-sugar diet to achieve their fitness goals.
Here are 11 fantastic fruit choices for diabetics, all with low glycemic indices:

1. Guava

Guava, or Amrood in India, is a tropical fruit naturally low in sugar, with just 5 g of sugar per 100 g of fruit. It also has high fiber, vitamin C, and potassium.

Nutritional Value of Guava:

Nutritional value per 100 g	Amount
Glycemic Index	20 (Low)
Calories	68 kcal
Carbohydrates	14.3g
Sugar	5g
Fiber	5.4g
Fat	0.9g
Protein	2.6g

Benefits Of Guava

Our glorious Guava fruit is full of several nutrients that benefit diabetic patients. The benefits are:

• Guava has a low glycemic index and high dietary fiber content, helping regulate blood sugar levels and prevent spikes.

• The fiber in guava aids digestion, slows glucose release into the bloodstream, and promotes better blood sugar control.

• Guava is packed with antioxidants, including vitamin C, which reduces oxidative stress and may prevent complications associated with diabetes.

• The vitamin C in guava for diabetes fortifies the immune system, lowering the risk of infections common in diabetes.

• Guava’s potassium content helps regulate blood pressure and fluid balance, which is beneficial for diabetes management.

• Guava is low in calories but high in fiber and satisfying, aiding in appetite control and weight management.

2. Jamun

Jamun, also known as Indian blackberry or black plum, is one of the best fruits for diabetes. It is low in sucrose and high in water and fiber. It also contains jambosine and jamboline, which can slow down the conversion of starch into sugar.

Nutritional Value of Jamun:

Nutritional value per 100 g	Amount
Glycemic Index	24 (Low)
Calories	60 kcal
Carbohydrates	15g
Sugar	0g
Fiber	0.6g
Fat	0.2g
Protein	0.7g

Benefits Of Jamun

Yummy and juicy Jamun fruit is no behind any fruit that benefits diabetics. Check out its benefits below:

• Jamun can lower blood sugar levels by stimulating insulin secretion and enhancing its activity.

• Jamun can prevent the complications of diabetes, such as diabetic retinopathy, nephropathy, and neuropathy, by reducing oxidative stress and inflammation.

• There are several Jamun benefits for health and diabetes. Jamun can improve lipid profiles and prevent atherosclerosis, a general risk factor for cardiovascular disease in people with diabetes.

3. Plum

Plum is another low-glycemic fruit that people with diabetes can enjoy. It has a sweet and sour taste and a juicy texture. It is high in antioxidants, vitamin C, and potassium.

Nutritional Value of Plum:

Nutritional value per 100 g	Amount
Glycemic Index	24 (Low)
Calories	46 kcal
Carbohydrates	11.4g
Sugar	9.9g
Fiber	1.4g
Fat	0.3g
Protein	0.7g

Benefits Of Plum

Let’s find out the excellent health benefits that our purple Plum, one of a sugar free fruits for diabetics has to offer:

• Plums can lower postprandial glucose response by inhibiting the starch-to-glucose breakdown enzyme, effectively reducing blood sugar levels.

• Plums possess antioxidative properties that shield cells from oxidative damage induced by elevated blood sugar levels. They accomplish this by scavenging free radicals and boosting the activity of antioxidant enzymes.

• Plum can lower blood pressure and cholesterol levels by modulating the activity of angiotensin-converting enzyme (ACE) and inhibiting cholesterol absorption in the intestine.

4. Kiwi

Kiwi is a green-fleshed fruit that is low in sugar and high in vitamin C and fiber. It has a sweet and sour taste and fuzzy skin. Kiwi is good for diabetes and can be eaten whole, peeled, and sliced.

Nutritional Value of Kiwi:

Nutritional value per 100 g	Amount
Glycemic Index	49 (Low)
Calories	61 kcal
Carbohydrates	14.7g
Sugar	8.8g
Fiber	3g
Fat	0.5g
Protein	1.1g

Benefits Of Kiwi

Our supercool Kiwis possess several benefits for our health. Here they are:

• Kiwi can lower blood sugar levels by reducing the sugar uptake in the blood due to its high fiber content, which forms a gel-like substance in the stomach and slows down the digestion of carbohydrates.

• Kiwi can boost the immune system and prevent infections, which are more common in people with diabetes, due to its high vitamin C content, an essential nutrient for immunity.

• Kiwi can regulate blood pressure and prevent fluid retention, a common problem in people with diabetes due to its high potassium content. This electrolyte balances the fluids in the body.

5. Apple

Apple is a prevalent and nutritious fruit in India that people with diabetes can enjoy. It has a sweet and crunchy taste and a variety of colors and sizes. Apple is good for diabetes as it is rich in fiber, vitamin C, and antioxidants.

Nutritional Value of Apple:

Nutritional value per 100 g	Amount
Glycemic Index	36 (Low)
Calories	52 kcal
Carbohydrates	13.8g
Sugar	10.4g
Fiber	2.4g
Fat	0.2g
Protein	0.3g

Benefits Of Apple

Amazing Apple, one of a sugar free fruits for diabetics, too has incredible health benefits to offer us; here they are:

• Apple can lower blood sugar levels by slowing down the digestion and absorption of carbohydrates due to its high fiber content.

• The flavonoids found in apples, responsible for their vibrant color, enable them to safeguard cells against oxidative damage resulting from elevated blood sugar levels. Apples achieve this by scavenging free radicals and augmenting the activity of antioxidant enzymes, effectively protecting cellular health.

• Pectin, a soluble fiber in apples, lowers cholesterol levels and blood pressure, thereby diminishing the risk of cardiovascular disease, which tends to be higher in individuals with diabetes. This is accomplished as pectin forms a gel-like substance in the intestine, promoting heart health benefits associated with apple consumption.

6. Orange

Orange is a citrus fruit that is low in sugar and high in vitamin C and fiber. It has a juicy and tangy taste and a bright orange color. Not only for diabetes, but Orange is good for weight loss. You can enjoy this fruit as whole or peeled and segmented.

Nutritional Value of Orange:

Nutritional value per 100 g	Amount
Glycemic Index	40 (Low)
Calories	47 kcal
Carbohydrates	11.8g
Sugar	9.4g
Fiber	2.4g
Fat	0.1g
Protein	0.9g

Benefits Of Orange

Outstanding Orange as a sugar free fruits for diabetics is a warehouse of vitamins and gives us the following benefits:

• Orange can lower blood sugar levels by reducing the sugar uptake in the blood due to its high fiber content, which forms a gel-like substance in the stomach and slows down the digestion of carbohydrates.

• Orange can boost the immune system and prevent infections, which are more common in people with diabetes, due to its high vitamin C content, an essential nutrient for immunity.

• Orange can regulate blood pressure and prevent fluid retention, a common problem in people with diabetes due to its high potassium content, an electrolyte that balances the fluids in the body.

7. Cherry

Cherry is a small, round fruit with a sweet, sour taste and dark red color. Diabetic patients can consume it fresh, dried, or used in pies, jams, and juices. It is high in antioxidants, vitamin C, and potassium.

Nutritional Value of Cherry:

Nutritional value per 100 g	Amount
Glycemic Index	22 (Low)
Calories	63 kcal
Carbohydrates	16g
Sugar	12.8g
Fiber	2.1g
Fat	0.2g
Protein	1.1g

Benefits Of Cherry

The cheerful Cherry fruit is small in size but the powerhouse of health benefits for diabetic patients:

• Cherry can lower blood sugar levels by inhibiting the enzyme that breaks down starch into glucose, thus lowering the postprandial glucose response.

• Cherry can protect the cells from oxidative damage caused by high blood sugar levels by scavenging free radicals and enhancing the activity of antioxidant enzymes due to its anthocyanins, pigments that give it its color.

• Cherry can lower inflammation and pain associated with diabetes complications such as neuropathy and arthritis due to its anti-inflammatory compounds, such as quercetin and catechins.

8. Avocado

Avocado is one of the best sugar-free fruits for diabetes you can consume. This low-sugar and low-fat food can be consumed in any form.  Avocado has many vitamins like E, A, K, and B6.

Nutritional Value of Avocado:

Nutritional value per 100 g	Amount
Glycemic Index	10 (Low)
Calories	160 kcal
Carbohydrates	8.5g
Sugar	0.7g
Fiber	6.7g
Fat	14.7g
Protein	2g

Benefits of Avocado

Adorable Avocado benefits us in many ways as it has a super low glycemic index and is full of nutrients. Check out its benefits:

• Abundant in beneficial monounsaturated fats, avocados have the potential to enhance insulin sensitivity and reduce blood pressure levels. These heart-healthy fats in avocados improve metabolic health and promote better cardiovascular well-being.

• With their notable fiber content, avocados possess the ability to impede carbohydrate digestion, resulting in the prevention of blood sugar spikes. The high fiber content in avocados aids in stabilizing blood sugar levels and promotes better glycemic control.

• Avocados contain antioxidants and anti-inflammatory compounds that protect cells from oxidative stress and inflammation linked to diabetes complications.

9. Raspberry

Raspberries are a type of berry containing just over 5 grams, slightly more than a teaspoon, of sugar per cup. They are also rich in dietary fiber, which promotes satiety and helps keep you full. Including raspberries in your diet can be a satisfying and low-sugar option. It also has phytochemicals that can lower inflammation and oxidative stress.

Nutritional Value of Raspberry:

Nutritional value per 100 g	Amount
Glycemic Index	25 (Low)
Calories	53 kcal
Carbohydrates	11.9g
Sugar	4.4g
Fiber	6.5g
Fat	0.7g
Protein	1.2g

Benefits of Raspberry

Radiant Raspberry fruit is juicy, tasty, and super good for diabetes. Let’s explore its benefits:

• Raspberries are high in fiber, slowing down the absorption of sugar and thus lowering the glycemic load of the meal.

• Raspberries have antioxidants and anti-inflammatory compounds that can protect the blood vessels and nerves from damage caused by high blood sugar levels.

• Raspberries have ellagic acid, which can inhibit the enzyme that converts starch into glucose, thus reducing the postprandial blood sugar rise.

10. Strawberry

Strawberry is another surprisingly low-sugar berries for weight loss and diabetes, with only about 7 g of sugar per cup and more than 100% of the recommended daily vitamin C intake. It also has anthocyanins that can improve insulin sensitivity and lower blood pressure.

Nutritional Value of Strawberry:

Nutritional value per 100 g	Amount
Glycemic Index	40 (Low)
Calories	33 kcal
Carbohydrates	7.7g
Sugar	4.9g
Fiber	2g
Fat	0.3g
Protein	0.7g

Benefits Of Strawberry

Our sweet Strawberry is an amazing fruit perfect for those dealing with diabetes. Let’s find out its benefits:

• Strawberries are rich in vitamin C, which can boost the immune system and prevent infections, which are more common in people with diabetes.

• Strawberries have a low glycemic index; hence they do not raise blood sugar levels significantly.

• Strawberries have anthocyanins, which can enhance the action of insulin and lower the chances of cardiovascular disease, which is higher in people with diabetes.

11. Pear

Pear is a pear-shaped fruit with a sweet, crisp taste and a green-yellow color. Diabetic patients can consume it fresh or canned or used in salads, pies, and juices. It is rich in vitamin C, fiber, and potassium.

Nutritional Value of Pear:

Nutritional value per 100 g	Amount
Glycemic Index	38 (Low)
Calories	57 kcal
Carbohydrates	15.2g
Sugar	9.8g
Fiber	3.1g
Fat	0.1g
Protein	0.4g

Benefits Of Pear

Pear is not just a delicious fruit but possesses several benefits for overall health and diabetes as well. Let’s see how it helps us:

• Pear can lower blood sugar levels by slowing down the digestion and absorption of carbohydrates due to its high fiber content.

• Pear can boost immune system naturally and prevent infections, which are more common in people with diabetes, due to its high vitamin C content, an essential nutrient for immunity.

• Pear can lower cholesterol levels and blood pressure by modulating the activity of bile acids and angiotensin-converting enzyme (ACE) due to its pectin, a type of soluble fiber that forms a gel-like substance in the intestine.

So, with this, we are done with the list of fruits for diabetics to eat! By incorporating these sugar-free fruits into your diet as part of a balanced meal plan recommended by your healthcare provider or nutritionist/dietitian, you can enjoy their natural sweetness without causing drastic changes in your blood sugar levels.

While these “sugar-free” options offer numerous benefits for diabetic individuals due to their low glycemic index values- they must still be consumed sensibly within an individual’s own dietary requirements and blood sugar management plan.

Fruits To Avoid For Diabetes Management

Fruits are generally considered a healthy addition to any diet, but for individuals with diabetes, it’s important to be mindful of their sugar content. While many fruits offer essential vitamins and nutrients, some should be avoided or consumed in moderation due to their high glycemic index (GI) values.

1. Watermelon: One fruit that people with diabetes should avoid is watermelon. Although refreshing and delicious, watermelon has a high GI value and can cause a spike in blood sugar levels. 

2. Grapes: Grapes have a higher sugar content and glycemic index, which can cause a rapid increase in blood sugar levels.

3. Banana: Another fruit to watch out for is bananas. While they are an excellent source of potassium and fiber, bananas have higher sugar content than other fruits like berries or apples. People with diabetes should consume them sparingly. Also, read our blog on which sugar is good for health and which to avoid for better management of diabetes.

4. Pineapple: Pineapple contains natural sugars and has a higher glycemic index. Enjoy pineapple in small portions and pair it with protein or fiber-rich foods to minimize the impact on blood sugar levels.

5. Mango: Mangoes may be tempting during the summer, but individuals with diabetes should moderately enjoy them due to their high sugar content. Grapes also fall into the same category – although tasty and convenient as a snack, they can raise blood sugar levels quickly.

6. Dried Fruits: Dried fruits like raisins, dried apricots, and dates may seem healthy, but they are concentrated in sugar and can quickly raise blood sugar levels. It’s best to consume them sparingly.

Remember that while these fruits may not be suitable for regular consumption by diabetics due to their impact on blood sugar levels, occasional indulgence within portion control is still possible!

Tips For Embracing Sugar-Free Fruits For Diabetics In Daily Life

If you find it challenging to incorporate fruits into your daily routine, then don’t worry! We are sharing some fantastic tips with you to help you do that. Check here:

1. Start Your Day With A Fruit-Packed Breakfast

Swap your regular cereal or toast for a bowl of fresh berries or sliced apples. You can also blend fruits into a delicious smoothie or add them to yogurt for a nutritious and filling morning meal.

2. Pack Sugar Free Fruits As Snacks

Instead of reaching for sugary treats when hunger strikes, keep sugar-free fruits like grapes, oranges, or strawberries handy. Slice them up and pack them in small containers that you can easily grab on the go.

3. Use Sugar Free Fruits For Diabetics In Salads

Add slices of avocado, cucumber, and tomatoes to greens like spinach or kale, then top it off with some citrus segments such as grapefruit or mandarin oranges. It will give your salad an extra burst of flavor while keeping it sugar-free.

4. Get Creative With Sugar Free Fruits Desserts

Love dessert but want to avoid added sugars? Try making a fruit-based treat instead! Bake apples stuffed with cinnamon and nuts, grill pineapple slices for a caramelized finish, or whip up a refreshing watermelon sorbet.

5. Experiment With Fruit-Infused Water

Stay hydrated by infusing plain water with the natural flavors of fruits like lemon, lime, cucumber, or berries. Not only does this make drinking water more enjoyable, but it also helps curb cravings for sugary beverages. You can check out our infused water recipe to learn how to make and enjoy it!

6. Enjoy Frozen Fruit Popsicles

Blend your favorite sugar-free fruits like kiwi or blueberries with unsweetened yogurt and freeze them into popsicle molds overnight. These homemade treats are perfect for hot summer days!

7. Include Sugar Free Fruits In Savory Dishes

Jazz up dinner by adding a variety of sugar-free fruits such as pears, apples, and nectarines to your favorite stir fry or pasta dish. It will give your meals an extra nutritional boost and unique flavor!

Remember that moderation is key when incorporating sugar-free fruits into your daily routine, as they still contain carbohydrates which can affect blood sugar levels if consumed in excess quantities.
By following these tips, you can enjoy sugar-free fruits’ deliciousness and health benefits while managing diabetes effectively!

Takeaway On Sugar Free Fruits For Diabetics!

Incorporating sugar-free fruits into the diet can be a wise and delicious choice for individuals with diabetes. These fruits provide essential vitamins, minerals, and fiber without causing blood sugar spikes. By choosing low glycemic index fruits such as berries, cherries, apples, and citrus fruits, diabetic people can enjoy fruit’s natural sweetness while maintaining stable blood sugar levels.

However, portion control and monitoring blood glucose levels are crucial for managing diabetes effectively. Consulting with your doctor or our Fitelo experts can help create an individualized meal plan that includes the right amount of sugar-free fruits for each person’s needs.

Remember: eating well doesn’t mean sacrificing taste – especially regarding these best sugar-free fruits for diabetics!

Davinder’s Fat To Fit Transformation | 11 Kg Gone In 80 Days

Davinder, a 34-year-old mother from the UK, approached Fitelo for an online nutritionist consultation to address her concern about weight gain. With a focus on healthy, home-based meals tailored to her preferences by our experts, Davinder aimed to lose 5 kilograms. However, her remarkable patience and positive attitude led to an impressive weight loss of 11 kilograms. Read her transformation story below:

Davinder’s Fat To Fit Transformation | 11 Kg Gone In 80 Days

Fun Fact

Guava is the best weight-loss fruit!

Guavas are among the best Snacks for Weight-loss, with just 37 calories per fruit and 12% of your recommended daily fiber intake. Unlike some other low-calorie processed snacks, they are natural & packed with vitamins and minerals. A small guava can have just 30-60 Kcals with a very high amount of fiber and minerals, making it a perfect snack for your hunger pangs.

The Complete And Hidden Truth Of Sugar – By Dietician Mac Singh

People say they cannot live without sugar. Yes, sugar is addictive for us. But do you know how sugar impacts our bodies? In this video, Dietician Mac Singh shares an interesting study on how sugar is as addictive as a drug. He also explains why refined sugar is so harmful to the body. Want to know the complete truth? Watch the video here:

Frequently Asked Questions

Are All Low-Sugar Fruits Safe For Diabetic Patients?

While low-sugar fruits are generally safe for people with diabetes, individual responses may vary. It’s essential to consider factors such as glycemic index, portion sizes, and overall carbohydrate intake. Monitoring blood sugar levels and consulting with a healthcare professional or dietitian can help determine the most suitable fruits for your specific needs and ensure optimal diabetes management.

Can People With Diabetes Eat Bananas?

People with diabetes can eat bananas, but portion control is essential due to their higher carbohydrate content. Bananas have a medium glycemic index, which can raise blood sugar levels more quickly than low-GI fruits. It’s advisable to enjoy smaller portions of ripe bananas and pair them with protein or fiber-rich foods to help mitigate the impact on blood sugar levels.

What 2 Fruits Should A Diabetic Avoid?

Two fruits that individuals with diabetes may need to avoid or consume in limited quantities are grapes and watermelon. Grapes have a higher sugar content and can cause a rapid increase in blood sugar levels. Watermelon, despite being hydrating, has a higher glycemic index and sugar content compared to some other fruits.

Is Sugar Free Juice Good For Diabetics?

Sugar-free juice can be a better option for diabetics than regular juice, as it contains little to no added sugars. However, it’s important to note that even sugar-free juice can still raise blood sugar levels due to the natural sugars present in the fruit. Portion control and moderation are key, and it’s advisable to prioritize whole fruits over juice to benefit from the fiber content.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.