Sweet fruits for diabetics

Living with diabetes doesn’t mean you have to give up on fruits. The key is choosing fruits that are low in glycemic load (GL), which means they have a minimal impact on blood sugar levels. These fruits not only satisfy your sweet tooth naturally but also come packed with fiber, antioxidants, and essential nutrients. Here are 8 diabetic-friendly fruits that are safe, satisfying, and smart choices.

Mangoes

Come summer, come mangoes. However, they have a bad reputation among diabetics for increasing blood sugar. Mangoes, on the other hand, have a mild glycemic load (½ cup sliced = ~8 GL), but portion control is essential. Since mangos are high in antioxidants, vitamin C, and vitamin A, diabetics can ideally eat them after a meal rather than on an empty stomach.

Guava

Guava has a low GL and is rich in fiber and vitamin C. It helps regulate blood sugar spikes and promotes better digestion. Eat it fresh, or enjoy it sliced with a pinch of chaat masala.

Apples

An apple a day really can keep sugar spikes away — thanks to its fiber and polyphenols. Stick to a small apple with the peel on for maximum benefit.

Oranges

Whole oranges (not the juice) have a moderate glycemic index but a low glycemic load, thanks to their fiber content. Plus, they’re rich in vitamin C and boost immunity.

Kiwi

Kiwi offers a tart-sweet flavor with a low glycemic load and plenty of vitamin C. It also aids digestion due to an enzyme called actinidin.

Pomegranate seeds

These jewel-like seeds are rich in antioxidants and have a moderate GL when eaten in small portions. They can improve insulin sensitivity and are great in raita or salads.