People with diabetes problems should consume fruits with a low glycemic index and with a significant load of antioxidants and soluble and insoluble fibers, which help combat this serious disease.

In the following article, we give you all the necessary information so that you know which are the best fruits if you want to prevent diabetes or as a support therapy if you suffer from it.

1. Plums

Fresh plum is a type of food highly recommended by science , to be consumed by people with diabetes problems. Contains a low glycemic index between 20 and 25 for each plum, helping to maintain blood sugar levels. (1)

Important: The consumption of up to two to three pieces of these fruits a day is recommended, preferably at breakfast due to its satiating effect, for people with diabetes.

In addition to this, it provides a high content of antioxidants such as vitamins A, C and E , which help fight free radicals. It also contains water and soluble fiber (pectin), elements that promote intestinal absorption and regulate the absorption of sugars and fats. (two)

2. Strawberries

This red fruit contains a low glycemic index (between 22 and 25 Kcal per 100 gr portion), an important aspect for people with uncontrolled blood sugar.

Likewise, it contains a high content of antioxidants such as anthocyanin (3) , and vitamins such as C and E, in addition to its contribution in fiber and water. (4)

Note: Daily consumption of this type of food is recommended from two to two and a half cups per day.

3. Cherries

Among the benefits of cherry , is its moderate contribution of vitamin C and beta-carotene (provitamin A), which makes it an important food source for diabetics due to its low glycemic index (22). It also contributes with fiber and water intake.

In its chemical composition, it contains bioactive compounds such as anthocyanins and flavonoid compounds that help reduce reactive oxygen species produced in people with diabetes.

Note: In the case of this fruit, the consumption of half a cup a day is recommended as additional therapy for the person with diabetes.

Among the benefits of kiwi is its low glycemic index, which is from 39 to 42 depending on the variety of this type of fruit. In addition, it must be considered that it is a good source of vitamin C and other substances such as vitamin E, lutein, zeaxanthin and phytochemicals, with antioxidant properties. (5)

Likewise, it is a good source of water and fiber , which help reduce the absorption of sugars and fats through the digestive tract.

5. Guava

Each 100 gr of guava contains a glycemic index of 32, relatively very low compared to a wide variety of foods, helping to maintain blood sugar levels.

In the same proportion, you can find approximately 228.3 mg of vitamin C, which is why it provides more than 300% of the requirements for this antioxidant. Additionally , it provides moderate amounts of beta-carotene and vitamin E, and is rich in water and fiber.

Note: The consumption of a medium-sized guava is recommended as an additional therapy to the prevention or control of blood sugar.

6. Apple

The apple is a very low source of carbohydrates , so its glycemic index is also low (39), making it another option available as food for people with irregular sugar levels.

They contain important antioxidant micronutrients such as vitamins C and E , as well as sources of soluble and insoluble fiber and water. Similarly, apples contain important antioxidant compounds among which procyanidins stand out. (6)

7. Peach

One of the benefits of peach is its contribution of water and fiber, both soluble and insoluble. Its glycemic index is 26 , with a low calorie content of 37 kcal per 100 gr portion.

It is also a good source of carotenoids and polyphenols, as well as vitamin C , with an important action against free radicals. The consumption of a medium-sized peach or peach at breakfast constitutes a satiating food source.

8. Orange

In the case of orange, it is characterized by its contribution of ascorbic acid (vitamin C) , an important micronutrient with antioxidant action. Its glycemic index is 35 , relatively low and ideal for consumption during the prevention or treatment of diabetes as a therapeutic support.

Note: It is advisable to take this fresh whole fruit, since its juice contains hardly any fiber and has fewer vitamins and minerals than whole oranges.

9. Blueberry

The blueberry has great benefits , since it is a fruit to which powerful antioxidant properties are attributed , thanks to the presence of its phenolic compounds such as anthocyanins and proanthocyanidins (7) . The glycemic index of this fruit is 53, recommended for periods of reduced sugar consumption.

Note: For the person with diabetes, the daily consumption of a cup of this fresh fruit is recommended.

Key Findings

  • Food, especially fruits for diabetics, must contain a low glycemic index and have antioxidant activity.
  • Its daily consumption is recommended , among other reasons to mitigate anxiety in hunger.
  • The consumption of these fruits before or during breakfast is recommended.
  • Plums, strawberries, cherries and kiwi contain a low glycemic index, which regulates blood glucose levels.
  • Guava, apple and peach provide water and fiber and have low glycemic content, which makes them suitable for consumption by diabetics.

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