7 Best Fruits for Gestational Diabetes (plus ones to avoid)
When managing gestational diabetes, fruits can still be a valuable part of your diet—they’re naturally sweet, full of fiber, and rich in vitamins. The key is knowing which fruits work best for balanced blood sugar, portion control, and pairing them with the right foods to avoid spikes. Different fruits affect blood sugar levels differently, so understanding their glycaemic index (GI) and fiber content is crucial.
In this post, we’ll highlight the best fruits for blood sugar stability, along with some practical tips on portion sizes and food pairings. We’ll also go over which fruits are best limited due to their higher natural sugars and quick impact on glucose levels. With mindful choices, you can enjoy fruits while supporting a healthy gestational diabetes diet!
Best fruits while managing gestational diabetes
1. Berries (1 cup strawberries/blueberries): ~12-15g carbs, low sugar, and high fiber.
Why they’re great: Berries (like strawberries, blueberries, raspberries) are high in fiber and antioxidants, which help slow down sugar absorption, stabilize blood sugar, and offer heart health benefits.
Suggested portion: ¾ cup of mixed berries.
Carbs: ~12-15g carbs per serving.
Extra tip: Pair with Greek yogurt or cottage cheese for extra protein to further balance blood sugar.
2. Cherries (1 cup): ~22g carbs, low glycemic index and antioxidant-rich.
Why they’re great: Cherries are low on the glycemic index and have anti-inflammatory benefits, plus they contain fiber, vitamins A and C, and potassium.
Suggested portion: 1 cup.
Carbs: ~22g carbs.
Extra tip: Pair with a few almonds or cashews for a nutrient-packed snack.
3. Green Apple (1 medium): ~23g carbs, lower sugar than other apple types, with fiber.
Why it’s great: Green apples have a lower glycemic index (GI) than other apples, meaning they affect blood sugar more gradually. They’re also high in fiber, which keeps you feeling full.
Suggested portion: 1 small green apple
Carbs: ~23g carbs.
Extra tip: Pair it with a handful of nuts or a cheese stick to add protein.
4. Peach (1 medium): ~15g carbs, moderate sugar with fiber and vitamins A and C.
Why they’re great: Peaches offer vitamins C and A, fiber, and beneficial antioxidants while having a moderate glycemic load.
Suggested portion: 1 small to medium peach.
Carbs: ~15g carbs.
Extra tip: Add peach slices to cottage cheese for a tasty, balanced snack.
5. Kiwi (1 medium): ~10g carbs, low glycemic impact with fiber, vitamins, and antioxidants.
Why it’s great: Kiwi is packed with fiber, vitamin C, and antioxidants. Its low glycemic index also supports steady blood sugar levels.
Suggested portion: 1 medium kiwi.
Carbs: ~10g carbs.
Extra tip: Slice and add to a salad or eat with a small portion of cottage cheese.
6. Grapefruit (1/2 medium): ~13g carbs, low glycemic load with vitamin C and fiber.
Why it’s great: Grapefruit is low in natural sugars and high in fiber and vitamin C, making it a great choice for blood sugar control.
Suggested portion: ½ medium grapefruit.
Carbs: ~13g carbs.
Extra tip: Enjoy as part of breakfast with an egg or some Greek yogurt for a balanced meal.
7. Passion Fruit (1 medium): ~4g carbs, low glycemic impact with fiber, vitamins, and antioxidants.
Why it’s great: Passion fruit is rich in fiber and packed with vitamins A and C, as well as antioxidants. Its high fiber content helps slow sugar absorption, making it a good choice for blood sugar management.
Suggested portion: 1 medium passion fruit.
Carbs: ~4g carbs.
Extra tip: Enjoy it fresh on its own or add to yogurt or smoothies for a delicious flavor boost and additional fiber.
Fruits to Limit with Gestational Diabetes
Some fruits, while healthy, have a higher glycemic load and can spike blood sugar levels more quickly if eaten in large quantities. Here’s a list to be mindful about.
Additionally, fruit juice should be limited due to their high sugar content and quick impact on blood sugar levels. Consuming whole fruits is generally recommended over fruit juice, as whole fruits provide health benefits and may help lower diabetes risk, which is not replicated by fruit juice.
Like other sugary drinks, fruit juices contain a high amount of sugar. Natural or not—sugar is sugar—and it can have a significant impact on blood glucose levels.
1. Banana (1 medium): ~27g carbs, especially high in natural sugars.
Carbs: ~27g carbs (1 medium).
Best to limit due to the higher sugar content, especially if very ripe. Opt for smaller or greener bananas and pair with a protein source if you want to include them.
2. Pineapple (1 cup, chunks): ~22g carbs, higher glycemic load with quick sugar impact.
Carbs: ~22g carbs (1 cup, chunks).
Known for its higher glycemic index, pineapple can cause quick sugar spikes. Limit portions and pair with protein or fat.
3. Mango (1 cup, sliced): ~25g carbs, but high in sugar and carbs in larger servings.
Carbs: ~25g carbs (1 cup, sliced).
This tropical fruit has a high sugar content. If you enjoy mango, keep portions small and pair with a high-protein food.
4. Grapes (1 cup): ~16g carbs, dense in sugar; best in small portions.
Carbs: ~16g carbs (1 cup).
Grapes are naturally high in sugars; portion control is essential.
5. Watermelon (1 cup, diced): ~12g carbs, high glycemic index, can spike blood sugar.
Carbs: ~12g carbs (1 cup).
Though relatively low in carbs, watermelon has a high glycemic index, so enjoy in moderation.
6. Dried Fruits (e.g., raisins, 1/4 cup): ~30g carbs, very concentrated in sugar and carbs.
Carbs: ~25-30g carbs per small handful (¼ cup for raisins or dates).
Dried fruits like raisins, dates, apricots, and figs are very concentrated sources of sugar and can spike blood sugar quickly. If you do want dried fruit, try mixing a small amount with nuts or adding a few pieces to a salad for added fiber and fat to reduce the impact on blood sugar.
For optimal blood sugar control, pair these fruits with protein or healthy fats, like cottage cheese, yogurt, or a handful of nuts, to help balance blood sugar levels.
Tips for Enjoying Fruit with Gestational Diabetes
Balance with Protein or Fat: Pairing fruit with foods like nuts, yogurt, or cheese can slow down sugar absorption.
Mind Portion Sizes: Keeping portions controlled is key to preventing blood sugar spikes.
Stay Hydrated: Proper hydration helps regulate blood sugar levels, so be sure to drink water alongside your fruit snacks.
Balanced Diet: A balanced diet with appropriate portion sizes and nutrient-rich foods helps maintain stable blood sugar levels. Incorporating low-carbohydrate, high-fiber, and high-protein foods can be particularly beneficial for managing gestational diabetes. Proper meal planning and healthy snacking can lead to better choices—and yes, even save money.
Recipes or Snack Ideas
Here are some delicious and healthy recipes and snack ideas that incorporate the recommended fruits for managing gestational diabetes:
1. Greek Yogurt Parfait
Ingredients:
1 cup plain Greek yogurt
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1 tbsp chia seeds
1 tbsp chopped nuts (almonds or walnuts)
Drizzle of honey (optional)
Instructions:
In a glass or bowl, layer the Greek yogurt, mixed berries, chia seeds, and nuts.
Drizzle with honey if desired.
Enjoy as a breakfast or snack.
2. Apple Nachos
Ingredients:
1 apple, sliced
2 tbsp nut butter (almond or peanut butter)
1 tbsp chopped nuts
2 tbsp cream cheese (optional)
Drizzle of dark chocolate (optional)
Instructions:
Arrange apple slices on a plate.
Spread cream cheese on the apple slices, if using.
Drizzle with nut butter.
Sprinkle with chopped nuts, and dark chocolate if desired.
Serve immediately.
3. Apple with Peanut Butter and Greek Yogurt Dip
Ingredients:
1 apple, sliced
2 tbsp peanut butter
1/2 cup plain Greek yogurt
Dash of cinnamon (optional)
Instructions:
In a small bowl, mix Greek yogurt, and cinnamon.
Serve apple slices with peanut butter and the yogurt dip on the side.
4. Cottage Cheese and Fruit Bowl
Ingredients:
1 cup low-fat cottage cheese
1/2 cup chopped peaches or cherries
1 tbsp flaxseeds or chia seeds
Cinnamon to taste
Instructions:
In a bowl, combine cottage cheese and fruit.
Top with flaxseeds or chia seeds and sprinkle with cinnamon.
Mix well and enjoy as a snack.
Cottage cheese and a low-glycemic fruit bowl is a great example of a healthy snack for managing gestational diabetes.
5. Smoothie Bowl
Ingredients:
1/2 cup spinach
1/2-1 cup frozen mixed berries
1/2 cup cottage cheese or Greek yogurt
1 cup unsweetened almond milk
Toppings: nuts, seeds, toasted coconut, low-carb granola
Instructions:
Blend spinach, banana, mixed berries, and almond milk until smooth.
Pour into a bowl and top with desired toppings; nuts, seeds, toasted coconut, a small amount of granola, etc.
Enjoy for breakfast or a refreshing snack.
Including nutrient-rich foods like spinach and berries in your smoothie bowl can help improve insulin sensitivity and manage insulin resistance. For example, spinach, enriched with inorganic nitrate, has been shown to reverse insulin resistance by improving endothelial function and reducing inflammation in studies involving high-fat and high-fructose diets. This makes it a promising dietary addition for better blood sugar regulation.
6. Frozen Yogurt Bark with Fruit
Ingredients:
1 cup plain Greek yogurt
1/2 cup mixed berries (fresh or frozen)
1 tbsp nut butter
1 tbsp chopped nuts
Instructions:
Line a baking sheet with parchment paper.
Spread Greek yogurt evenly on the baking sheet.
Top with mixed berries, nut butter (warmed in microwave for a few second to get runnier consistency) and chopped nuts.
Freeze for at least 2 hours, then break into pieces and enjoy as a snack.
This frozen yogurt bark is a healthier alternative to sugary drinks and snacks.
7. Peach and Almond Salad
Ingredients:
1 cup mixed greens
1 peach, sliced
1/4 cup sliced almonds
1/4 cup feta cheese (optional, pasteurized)
Balsamic vinaigrette dressing
Instructions:
In a bowl, toss mixed greens, peach slices, almonds, and feta cheese.
Drizzle with balsamic vinaigrette before serving.
Enjoy as a light meal or side salad.
Remember, managing gestational diabetes is about balance, not deprivation. Everyone responds differently, so take time to find which fruits work best for you. Experiment with small portions, listen to your body, and enjoy adding fresh, nutrient-packed flavor to your diet as part of a healthy pregnancy journey!
FAQ: Fruits and Gestational Diabetes
1. Can I eat fruit if I have gestational diabetes?
Yes! Fruit can still be part of a balanced diet when managing gestational diabetes. The key is choosing fruits that are lower on the glycemic index, monitoring portion sizes, and pairing them with protein or healthy fats to help stabilize blood sugar levels.
2. Which fruits are best for managing blood sugar?
Fruits with lower glycemic impact, higher fiber, and moderate sugar content are ideal. Some great options include:
Berries (strawberries, blueberries, raspberries)
Cherries
Green apples
Peaches
Kiwi
Grapefruit
Passion fruit
3. What fruits should I limit or avoid?
Some fruits have a higher glycemic load and can cause quicker blood sugar spikes, especially if eaten in large amounts. These include:
Bananas (especially ripe ones)
Pineapple
Mango
Grapes
Watermelon
Dried fruits (e.g., raisins, dates, figs, apricots)
4. How can I eat fruit without causing blood sugar spikes?
Pair fruit with protein or fat (e.g., Greek yogurt, cottage cheese, or nuts)
Stick to appropriate portion sizes
Choose whole fruits instead of fruit juices or dried fruits
Opt for lower glycemic fruits whenever possible
5. Is fruit juice okay for gestational diabetes?
It’s best to avoid fruit juice, even if it’s natural, because it contains concentrated sugars and lacks fiber. Whole fruits provide more nutrients and a slower release of sugar into the bloodstream.
6. How do I know if a fruit is affecting my blood sugar?
You can monitor your blood sugar levels before and after eating fruit to see how your body responds. If you notice significant spikes, try reducing the portion size or pairing it with protein or fat.
7. Does ripeness affect how fruit impacts blood sugar?
Yes! The riper a fruit is, the more sugar it contains. If you’re craving a banana, for example, opt for one that is less ripe to reduce its impact on blood sugar.
8. Can I still enjoy desserts with fruit?
Yes! You can make blood sugar-friendly desserts using lower-glycemic fruits and pairing them with protein or fat.
9. How can I make sure I’m making the best fruit choices?
Stick to low-GI fruits
Watch portion sizes
Pair with protein or healthy fats
Avoid fruit juices and dried fruits
Test your blood sugar to understand your personal response
By making smart choices, you can still enjoy fruit while keeping your blood sugar levels in check during pregnancy!