Can you still eat fruit if you’re watching your blood sugar, blood pressure, or weight?
Yes — and you should!
Fruit gives your body vitamins, minerals, fiber, and natural sweetness. The key is picking the right types of fruit and enjoying them in the right amounts.
Let’s look at fruits based on how they affect your blood sugar — from gentler, everyday picks to those best in small portions.
🥝 Gentle-on-Blood-Sugar Fruits (Great for Everyday)
These fruits are full of nutrients and fiber. They digest more slowly, which helps keep blood sugar steady and supports heart health and weight control.
- Berries (1 cup) – 7 to 10 grams of sugar
Strawberries, blueberries, and raspberries are rich in antioxidants and fiber. - Avocado (1 cup mashed) – 1 gram of sugar
Yes, it’s a fruit! Avocados are low in sugar and high in heart-healthy fats. - Kiwi (1 cup sliced) – 13 grams of sugar
A tangy, refreshing fruit loaded with vitamin C, potassium, and fiber.
🍑 Balanced Choices (Best in Moderate Portions)
These fruits are still good for you — just keep an eye on your portion size. They offer plenty of nutrients and fiber, but can raise blood sugar more quickly if you eat too much.
- Apples (1 cup sliced) – 13 grams of sugar
Go for small apples or share one with a friend. - Peaches (1 cup sliced) – 13 grams of sugar
Fresh peaches are juicy and satisfying — skip canned ones with added syrup. - Watermelon (1 cup diced) – 9 grams of sugar
Mostly water and naturally sweet — enjoy it chilled and in small portions.
🍌 Higher Impact Fruits (Enjoy in Smaller Amounts)
These fruits are nutritious but can raise blood sugar quickly — and they’re easy to overeat. Stick to smaller servings and pair them with protein or fiber to balance the effect.
- Banana (1 medium) – 14 grams of sugar
Try half with a spoon of peanut butter for a balanced snack. - Grapes (1 cup) – 23 grams of sugar
Very easy to munch through — count out a small handful instead of filling a bowl.
Helpful Tips
- Eat whole fruits instead of juice or dried versions
- Stick to 1 serving at a time (about the size of your fist)
- Pair fruit with protein or healthy fats to stay full longer and steady your blood sugar
- Keep a variety of fruits on hand so you’re not tempted by sugary snacks
Takeaways
You don’t have to give up fruit to stay healthy. Whether you're managing blood sugar, improving blood pressure, or trying to lose weight, fruit can be part of your plan. Choose lower-impact fruits most often, enjoy others in moderation, and keep portions in check to get the benefits without the blood sugar spikes.
Need help building a plan that fits your needs? Talk to your Care Team anytime!