Diabetes-friendly fruits: Best and worst fruits for diabetes, according to endocrinologist

India is in the throes of a diabetes epidemic. A 2023 ICMR-INDIAB study said nearly 101 million Indians have diabetes, while another 136 million are prediabetic and at high risk of developing the disease in coming years. With the increasing prevalence of diabetes in urban and rural populations, dietary choices have become one of the more important pillars of glucose management.One of the most common misconceptions patients have is that they should completely avoid fruits because they contain sugar. This is scientifically incorrect. It is not the sweetness of a fruit that determines its glycaemic impact, but its glycaemic index (GI), glycaemic load (GL), fibre content, fructose concentration and serving size.Fruits like mango (½ medium fruit), chikoo (1 small fruit), grapes (10-12 pieces), ripe banana (½-1 small banana), custard apple (½ fruit), jackfruit (½ cup) have a higher carbohydrate load and could result in a more significant post-prandial blood sugar spike if taken in larger quantities.The best fruits are those that provide fibre and release glucose slowly into the bloodstream. These include guava (1 medium), apple, pear, orange (1 medium/ small size), papaya (1 cup cubes), kiwi (1-2 fruits), berries (1 cup). Guava is particularly beneficial since it contains nearly 5 grams of fibre per 100 grams, which aids in increasing satiety and limiting rapid post-meal glucose swings.As per Dr Nishant Raizada, Head, Department of Endocrinology and Diabetes, Amrita Hospital, Faridabad, “Patients usually look at fruits only from the perspective of how sweet they taste. But the metabolic response is more dependent on fiber content, carbohydrate density and portion size. “Whole fruits are safe to eat in moderation in a diabetes diet.”Fruit juices should be used with particular care. Even fresh juices remove much of the natural fibre matrix, resulting in more rapid uptake of glucose and sharper insulin demand. However, a glass of juice can contain the sugar load of several fruits, but not the same feeling of satiety.The message to diabetics is not to fear fruits but to learn about them. Eating more high-fibre fruits, controlling portion sizes and spreading intake throughout the day can improve glycaemic control, while still providing essential vitamins, antioxidants and micronutrients.Medical experts consulted This article includes expert inputs shared with TOI Health by:Dr Nishant Raizada, Head, Department of Endocrinology and Diabetes, Amrita Hospital, FaridabadInputs were used to explain why diabetics should add fruits to their daily diet and which fruits are best for those with blood sugar problem.