7 Fruits Diabetics Should Be Cautious With: How to Enjoy Fruit Without Causing Blood Sugar Spikes

For individuals managing diabetes, navigating dietary choices can often feel restrictive. However, fruit—despite its natural sugars—can still be a valuable part of a balanced diet. While fruit provides essential nutrients, antioxidants, and fiber, not all fruits or their forms are equally suitable for those aiming to regulate blood sugar levels. The form, portion size, and what the fruit is paired with can significantly impact glucose response.

Registered dietitian and certified diabetes care and education specialist Amy Kimberlain emphasizes that the type of fruit, how it’s prepared, and what it’s eaten with all play a role in how it affects blood sugar. She recommends focusing on fresh, whole fruits with fiber and avoiding forms that are heavily processed or sweetened. Kimberlain also suggests pairing fruit with a source of protein or healthy fat to help slow down the absorption of sugar into the bloodstream.

Here are seven fruits and fruit-based items that diabetics should consume with caution, along with practical suggestions to include them wisely in the diet.

1) Frozen acai bowls

Acai, though nutrient-rich, is often served in commercial frozen bowls that are high in added sugars and calorically dense toppings. A single serving of acai puree can contain about 8 grams of added sugar along with only 4 grams of fiber. Kimberlain advises choosing versions without added sweeteners, explaining that selecting unsweetened acai is important to keep the sugar content in check.

2) Green smoothies

While smoothies may appear to be healthy, many commercial or even homemade green smoothies can contain large amounts of sugar and carbohydrates, particularly when blended with fruit juice, frozen yogurt, or sweet syrups. Kimberlain points out that although smoothies use whole fruits, blending breaks down the fiber, which causes the natural sugars to be absorbed into the bloodstream more quickly.

3) Dried pineapple

Drying fruit removes its water content but greatly concentrates its natural sugars. Dried pineapple, in particular, contains high amounts of sugar and minimal fiber. A quarter cup (around 1.5 ounces) may provide as much as 31 grams of sugar with only 1 gram of fiber. Kimberlain notes that dried fruits should be eaten in very small quantities—about half an ounce—and without any additional sugar. Pairing them with a few nuts can help reduce the impact on blood sugar levels.

4) Bananas

Bananas are a good source of potassium and fiber but are also relatively high in carbohydrates and natural sugar. An 8-inch banana may contain up to 29 grams of carbohydrates and 20 grams of sugar. The degree of ripeness also plays a significant role. Kimberlain explains that a very ripe banana will raise blood sugar more quickly than one that is slightly under-ripe. She suggests eating bananas in moderation and combining them with a protein or fat source like nut butter or Greek yogurt.

5) Canned fruit cocktail in syrup

Canned fruits are often convenient but can be high in added sugars, especially when packed in syrup. A cup of canned fruit cocktail in heavy syrup may contain more than 44 grams of sugar. Even draining the syrup only reduces this to about 37 grams. Kimberlain recommends choosing canned fruits packed in natural juice rather than syrup and draining the liquid before consuming to help minimize sugar intake.

6) Cranberry juice drink

Although fresh cranberries are naturally low in sugar and quite tart, cranberry juice drinks—especially commercially bottled varieties—are typically sweetened with large amounts of added sugar. An 8-ounce serving can contain up to 30 grams of sugar. Kimberlain cautions that juice, especially when it lacks fiber, leads to quick sugar absorption. She suggests drinking a small amount with a meal that includes protein and healthy fat, which can slow the impact on blood sugar.

7) Grapes

Grapes are hydrating and naturally sweet, but a single cup can contain around 15 grams of sugar and only 1 gram of fiber. While they can be included in a diabetic-friendly diet, portion control is essential. Kimberlain says that grapes are not off-limits, but they should be eaten in limited amounts and ideally paired with protein sources such as a handful of nuts or yogurt to help regulate glucose levels.

Managing diabetes doesn’t mean cutting out fruit completely, but it does require making thoughtful decisions about the types of fruit, portion sizes, and accompanying foods. Whole fruits, when consumed in appropriate amounts and paired with protein or healthy fats, can still be part of a healthy and satisfying diet for people with diabetes. The goal is to reduce rapid sugar absorption and support better blood sugar control.

Disclaimer: The information provided in this article is intended for general knowledge and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Individuals with diabetes or any other health condition should consult a qualified healthcare provider or registered dietitian before making dietary changes.