What Should I Eat? Fruits
- Gregory C. Mays, R.Ph., M.D.
- Apr 27
- 3 min read
Updated: Apr 29
Managing Type 2 Diabetes often means paying close attention to carbohydrates (carbs) because they break down into sugar (glucose) in your body, which can raise blood sugar levels. Fruits contain fructose, a very sweet sugar that is broken down in the liver in a manner similar to alcohol, leading to fat production. Years ago, alcohol use/abuse was the leading cause of fatty liver disease. Today, Type 2 diabetics often in up with a fatty liver disease called Non-Alcoholic Fatty Liver Disease (NAFLD). In 2023, NAFLD was renamed Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD).
Why Berries and Avocados Get a Thumbs Up:
Fruits like berries (strawberries, blueberries, raspberries, blackberries) and avocados are often called "superstars" for diabetes management. Here's why:
Low in Carbs and Sugar, High in Fiber: Compared to many other fruits, berries and avocados have fewer carbohydrates and natural sugars. They are also packed with fiber. Fiber is fantastic because it slows down how quickly your body absorbs sugar from food. This means eating them is less likely to cause a big, rapid spike in your blood sugar levels. Studies have shown that eating berries, like raspberries, with a meal can help reduce the rise in blood sugar and insulin afterwards.
Packed with Good Stuff: Berries are loaded with vitamins and antioxidants. Antioxidants are like bodyguards for your cells, protecting them from damage, and some research links them to better blood sugar control and insulin sensitivity (how well your body uses insulin). Avocados are unique because they're rich in healthy fats (monounsaturated fats) along with fiber. These healthy fats are good for your heart and can also help you feel full longer, which might help with managing weight. Studies have found that avocados don't significantly impact blood sugar levels and may even help lower them, particularly fasting blood sugar and long-term measures like HbA1c, in people with T2DM. Some research even suggests regular avocado eaters might have a lower risk of developing diabetes in the first place.
What About Higher-Carb Fruits?
Fruits like bananas, grapes, mangoes, pineapple, and dried fruits naturally contain more sugar and carbohydrates per serving than berries or avocados. Because these fruits have more carbs, it's extra important to limit their consumption.
In summary, scientific evidence supports including fruits in a T2DM diet. Focusing on lower-carbohydrate, high-fiber options like berries and avocados is particularly beneficial for managing blood sugar levels.
Here are the sources used to provide the information about low-carb fruits and T2DM management:
General Fruit & Diabetes Info:
Berries & Avocados:
Scientific Studies on Avocados & Blood Sugar:
Low Glycemic Fruits & Low-Carb Diets:
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