The Best and Worse Fruits for People With Diabetes - Myths & Facts


The Best & Worse Fruits  for People with Diabetes - Myths & Facts 

Many of us are misinformed on the facts and myths of consuming fresh fruits and their relation to blood sugar levels. Shedding light on these myths is especially important for those with medical conditions such as diabetes. The general consensus is eating more fruits and vegetables is associated with lower risk of developing many health conditions including high blood pressure, heart diseases, strokes and obesity.

The sugar content of fruits has raised concerns specifically the risk and effects to those with diabetes. The fact is some fruits are more beneficial for diabetics than others. knowing whats best for you as a individual and raising awareness amongst our customers base is important to us at Nutrition Kingz Exotics Ltd.


The Sugar Myths - Fruit Sugars

In fact the sugars in whole fruits are vastly different to free sugars found in cakes, chocolates, biscuits, processed foods drinks and juices. There are two main types of sugar in fruit,

fructose and glucose. Fructose changes blood sugar levels much more gradually than glucose and doesn't seem to impact insulin levels. Unlike glucose, which is processed throughout the whole body, fructose is almost entirely metabolized by the liver.

Fruit contain some amounts of naturally occurring sugars, however tends to contain less sugar than sweetened foods. Fortunately, many fruits and vegetables are are high in fiber and essential nutrients while still being low in sugar. If you suffer with diabetes these fruits should be your first point of call.

mainly considering the glycemic index (speeds at which carbohydrates are converted into glucose in the body; a measure of the effects of foods on blood-sugar levels of each fruit before consumption).

At Nutrition Kingz Exotics Ltd we specialise in exotic fruits and sell a wide range of nutritious and delicious exotic fruits and vegetables not readily available in supermarkets to contribute to your balanced daily diet. The focal point of this post is to enlighten our customers on the best and worse fruits to consume optimal health especially for those living with diabetes.

The Best fruits - That Will Not Spike your Blood Sugar Levels

The best fruits for those with diabetes are low glycemic index fruit, fruits naturally low in fat, low in calories, and low in sodium. Additionally, the majority of these fruits are abundant in nutrients that we frequently fail to get enough of. Folate, vitamin C, potassium, and dietary fibres. Here’s a list of a few we recommend at Nutrition Kingz Exotics.


Yes, dragon fruit can be good for individuals with diabetes. It is a low glycemic index fruit, which means it is digested and absorbed slowly, resulting in a gradual and steady rise in blood sugar levels. This can help regulate blood sugar levels and prevent spikes that can be harmful for diabetics.


Guava is an excellent option for those with diabetes or anyone looking to maintain stable blood sugar levels. Guavas are also a low glycemic index (GI) fruit with a score score of 12-24. Furthermore, 100 grams of Guava has only 8.92 g of sugar, making it easier to digest and absorb. However where regulating sugar levels are concerned is always best to consume your fruit whole rather than blending as this compromises the fibre content and makes sugars more readily absorbed. Fibre helps slow down digestion of sugars.


Star fruit is a nutritious tropical fruit that is low in calories and sugar but packed with fiber and antioxidants such as vitamin C. Eating star fruit may help regulate blood sugar, protect the cardiovascular system, and support the immune system. The crude extract of star fruit might also significantly lower blood glucose levels and triglycerides levels and increases insulin levels in the blood.

Other fruits that are excellent for those concerned with higher sugar intake include apples (Rose Apple), melons, papaya and oranges.

The Worse Fruits - Raised Sugar Intake or The Sweetest?

Fruits that are high in sugar and low in fibre are generally not the best for those with diabetes. It is fine if you take one or two slices of these restricted fruits. However, sugar levels can rise quite a bit when they are consumed in large quantities. For the rest of us we should be consumed as part of a healthy diet. Eating a mango is a better choice than having a slice of cake or other processed sugar products.

The worst fruits for people with diabetes include mango, jackfruit, banana, chikku (caramel fruit) and grapes.

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