Diabetes is often called a “silent disease” because many people discover it only after blood sugar levels rise significantly. According to the World Health Organization, a large number of people worldwide are diagnosed with diabetes at a later stage, making lifelong medication and strict lifestyle management necessary.

Diet plays a crucial role in managing diabetes. While patients are often advised to limit foods like potatoes and other high-starch items, there is widespread confusion about fruit consumption. Many people believe that diabetics should completely avoid fruits due to their natural sugar content. However, this is a myth.

Fruits contain natural sugars along with fiber, vitamins, minerals, and antioxidants, all of which can support overall health when consumed correctly. The key lies in choosing the right fruits, eating them in proper quantities, and timing them well.

Understanding blood sugar levels

A normal blood sugar level is generally considered to be around 120 mg/dL. Levels above 140 mg/dL require caution, while readings over 200 mg/dL call for immediate medical attention. Persistently high sugar levels can gradually damage organs and lead to serious complications, making dietary awareness essential.

What experts say about fruits and diabetes

Senior dietitian Geetika Chopra explains that fruits do not cause diabetes. In fact, the fiber present in fruits helps slow down sugar absorption, preventing sudden spikes in blood glucose. However, improper choices or excessive intake can lead to problems.

Fruits that diabetes patients can eat

According to experts, people with diabetes can safely include the following fruits in moderation:

• Apple

• Guava

• Pear

• Papaya

• Orange or sweet lime (whole fruit)

• Berries

• Kiwi

• Pomegranate

These fruits have a low to moderate glycemic index and cause a slower rise in blood sugar levels when eaten whole.

Fruits diabetics should avoid

Experts advise limiting or avoiding the following fruits due to their high sugar content:

• Mango

• Banana

• Sapota (chikoo)

• Grapes

• Custard apple

All types of fruit juices—even fresh ones—should be avoided, as juicing removes fiber and allows sugar to enter the bloodstream rapidly.

When and how should fruits be eaten?

• Best time: Between 11–12 noon or 4–5 pm

• Avoid eating fruits early morning on an empty stomach or late at night

• Never eat fruits alone—pair them with protein or healthy fats

For example, eat an apple with 4–5 almonds or a guava with a small handful of peanuts. This combination slows sugar absorption.

Portion control matters

• 1 serving = 1 medium fruit or ½ cup chopped fruit

• Maximum of 2 servings per day is sufficient

The bottom line

Fruits are not forbidden for people with diabetes. The problem arises when the wrong fruits are eaten, at the wrong time, or in excessive amounts. With mindful choices and proper portions, fruits can be a healthy and diabetes-friendly part of the diet.