“Diabetes and fruits are a complex topic. Fruits have sugars but are also rich in necessary nutrients like vitamins, minerals, and fiber, which help with overall health and disease prevention,” notes Erin Palinski-Wade, RD, CDCES, author of the 2 Day Diabetes Diet.
A 2021 review of 23 studies in BMJ Nutrition, Prevention & Health linked high fruit consumption with a 7% lower risk of diabetes.
Avocados
Even as low-fat diets become less popular, fat intake remains crucial for diabetics. Diabetes increases heart disease risk, per the CDC.
Yet, not every fat is harmful. Diabetics often skip avocados because of fat, but Palinski-Wade highlights, “Avocados have no sugar and don’t affect blood sugar, which is unique for fruits.”
Bananas
Bananas, often seen negatively by diabetics, have benefits. “Green bananas offer resistant starch, helping reduce blood sugar and insulin resistance,” Palinski-Wade says.
A 2023 study in Frontiers in Nutrition showed the positive impact of resistant starch on blood sugar and insulin, though more studies are needed.
Ripe bananas, higher in sugar, still provide fiber for digestion and hunger management.
