You may think you need to avoid fruits when you have diabetes because they can raise your blood sugars. But if you watch portion sizes there are plenty of Canadian fruits that fit well within your diabetes diet—and they’re packed with nutrients to boot. Here are the 10 best Canadian fruits to try when you have diabetes.
1. Apples—1 medium apple (with skin):
- Calories: 52
- Carbs: 13.8 grams
- Glycemic index: Low (55 or less)
- Fibre: 2.4 grams
- Other nutritional benefits: high in vitamins A, potassium
Learn all the tips to make easy homemade applesauce.
2. Blueberries—100-gram serving:
- Calories: 57
- Carbohydrates: 14.5 grams
- Glycemic index: Low (55 or less)
- Fibre: 2.4 grams
- Other nutritional benefits: rich in antioxidants potassium, vitamins K and C
Check out these blueberry bran muffins which are a breeze to make!
3. Blackberries—One cup serving:
- Calories: 62
- Carbohydrates: 15 grams
- Glycemic index: Low (55 or less)
- Fibre: 7.6 grams
- Other nutritional benefits: rich in antioxidants, vitamins K, C, potassium and magnesium
4. Cantaloupe—One cup of cubed cantaloupe:
- Calories: 144
- Carbohydrates: 14 grams
- Glycemic index: Low (55 or less)
- Fibre: 1.5 grams
- Other nutritional benefits: vitamins C, A and K
5. Peaches—One medium peach:
- Calories: 50
- Carbohydrates: 15 grams
- Glycemic index: Low (55 or less)
- Fibre: 2 grams
- Other nutritional benefits: vitamins C, E and potassium
Try using grilled peaches in a summer salad – check out our recipe here.
6. Strawberries—One + quarter cup serving:
- Calories: 60
- Carbohydrates: 15 grams
- Glycemic index: Low (55 or less)
- Fibre: 3 grams
- Other nutritional benefits: rich in antioxidants, vitamin C and potassium
When the weather gets warm, try this strawberry lime margarita mocktail.
7. Pears—Half an unpeeled pear:
- Calories: 51
- Carbohydrates: 14 grams
- Glycemic index: Low (55 or less)
- Fibre: 3 grams
- Other nutritional benefits: vitamins C, K and potassium
Here’s a simple salad recipe with pears and seeds.
8. Plums—One medium plum contains:
- Calories: 46
- Carbohydrates: 11 grams
- Glycemic index: Low (55 or less)
- Fibre: 1.4 grams
- Other nutritional benefits: rich in antioxidants, vitamins A, C, K, potassium, calcium
9. Cherries—3/4 cup of cherries contains:
- Calories: 55
- Carbohydrates: 14 grams
- Glycemic index: Medium (56 to 69)
- Fibre: 2.1 grams
- Other nutritional benefits: rich in antioxidants, vitamin C, potassium
10. Watermelon—1 cup of cubed watermelon:
- Calories: 46
- Carbohydrates: 11.5 grams
- Glycemic index: High (70 or more)
- Fibre: 0.6 grams
- Other nutritional benefits: vitamin C, potassium
- higher sugar content means portion size is important
- high water content helps you stay hydrated
Salty feta and sweet watermelon make a great combo – get the recipe here!
Other fruitful tips:
- Remember to watch your portion size and aim for no more than 15 grams of carbs per serving of fruit
- Choose fresh or frozen fruit over processed options (e.g., applesauce, canned fruit) which can be higher in carbs and contain hidden sugars
- Try and spread out your fruit consumption throughout the day instead of eating it all at once to keep your blood sugars from spiking
- Aim for optimal flavour by choosing fruits in season whenever possible
- Be adventurous and try a fruit or two you’re not familiar with. You may discover one you’ll want to make a regular option.
Remember there are plenty of tasty, nutritious Canadian fruits, some of which are available year-round. Because fruits are high in fiber and nutrients, they are a healthy addition to your diabetes diet. Next time you want to grab a candy or other sweet snack, consider opting for fruit instead. One small change at a time!
