It's a common myth that if you have diabetes you shouldn't eat certain foods because they're "too sweet. The total amount of carbohydrates in a food affects blood sugar levels more than the source of the carbohydrates — or whether that carbohydrate source is a starch or sugar.

As you decide what fruit to eat, keep in mind that one serving of fruit should contain no more than 15 grams of carbohydrates. So the size of the serving depends on how much carbohydrates are in the fruit.

The advantage of eating a low-carbohydrate fruit is that you can eat a bigger portion. But whether you eat a low-carb or high-carb fruit, as long as the serving size contains 15 grams of carbohydrates, the effect on your blood sugar is the same.

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Request Appointment. Diabetes diet: Should I avoid sweet fruits? Products and services. I've heard that you shouldn't eat sweet fruits such as strawberries or blueberries if you have diabetes. Is this true? Answer From M. Regina Castro, M. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references American Diabetes Association. Facilitating behavior change and well-being to improve health outcomes: Standards of Medical Care in Diabetes — Diabetes Care. Delahanty LM, et al.

Nutritional considerations in type 2 diabetes mellitus. Accessed July 26, Ready, set, start counting: Carbohydrate counting — A tool to help manage your blood glucose. American Dietetic Association. Metabolic Menu.

How to tweak the menu options—or DIY your own—to create a drink that delivers nutrition and won't spike your blood sugar. Sharon Liao. Rich Joseph, MD. Metabolic Basics.

Ultimate Guide. Fructose is a natural sugar but as an added sweetener its metabolic impact can be severe. Ashley Welch. David Perlmutter, MD. The glycemic index provides insight into how particular foods affect glucose but has limitations.

Ami Kapadia. The Explainer. Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback.

Joy Manning, RD. Inside Levels. Levels Co-Founder's new book—Good Energy: The Surprising Connection Between Metabolism and Limitless Health—releases May 14; available for pre-order today. Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance.

Jennifer Chesak. Dominic D'Agostino, PhD. Written By Stephanie Eckelkamp. Reviewed By Lauren Sambataro. The extent to which a particular fruit spikes your blood sugar depends primarily on: How much sugar is in the fruit. Most whole fruits contain three types of sugar—glucose, fructose, and sucrose — in varying proportions.

All can increase blood sugar levels and can result in adverse metabolic effects when consumed in excess.

Fructose is metabolized in the liver and causes a smaller initial increase in blood glucose, but consuming too much can lead to fat buildup in the liver and insulin resistance of liver cells. Rather than focusing on one type of sugar, compare the overall sugar content of fruits.

For example, a medium banana has How much fiber is in the fruit. A portion of fiber passes through the digestive system intact. Soluble fiber helps slow down digestion and the rate at which the gut absorbs glucose—which, in turn, can buffer elevations in blood sugar.

In our example, the banana has 3. The glycemic index of the fruit. Glycemic index GI uses a scale of to indicate how a particular food impacts blood sugar.

Generally, the body processes foods with higher GI values more quickly, resulting in more rapid and sharp rises in blood glucose. For example, a typical banana clocks in at 47 or up to 57 when overripe , while a little more than a cup of raspberries has a GI of However, keep in mind that the glycemic index only tells you about the potential glucose impact of a food eaten alone—combine fruit with foods rich in protein, fat, and fiber, and the glycemic effect of your snack will be less extreme.

Nuts with coatings or flavorings have higher GI scores than plain nuts. Legumes , such as beans, peas, chickpeas, and lentils, have very low GI scores.

Even baked beans, which are not as preferable, still have a low GI score. Legumes are also good sources of nutrients that can help people maintain healthy blood sugar levels, including:.

People with diabetes may wish to avoid legume products that contain added sugars and simple starches, such as legumes packaged in syrups, sauces, or marinades. Garlic is a popular component of traditional remedies for diabetes and a wide variety of other conditions. The compounds in garlic may help lower blood sugar by improving insulin sensitivity and secretion.

The authors of a review found that garlic supplements helped manage blood sugar and cholesterol levels in people with T2DM. Fish and other animal proteins do not typically have GI scores because they do not contain carbohydrates.

However, consuming fish that contain the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid may help manage or prevent diabetes better than consuming other types of animal protein. The researchers behind a study found that people who consumed oily fish developed T2DM at lower rates than those who did not.

Also, in a small study , participants who ate plenty of fatty fish showed better blood sugar regulation after a meal than those who avoided fish.

While more research is necessary, some evidence suggests a potential link between mercury and T2DM. Health experts recommend limiting fish high in mercury, especially for children, pregnant people, and those who are nursing. While more research is necessary, some evidence suggests that yogurt consumption, as part of a healthy dietary pattern, may help reduce the risk of T2DM.

Evidence notes that yogurt can provide many other health benefits. And because eating yogurt can help people feel fuller, it may help with blood sugar management. It is best to avoid sweetened or flavored yogurts, which often contain more sugar than is desirable for a person who is looking to lower their blood sugar levels.

Greek-style yogurt and unsweetened yogurt can be healthy alternatives. Eating a healthy, well-balanced diet is key. Additional strategies to help lower or manage blood sugar levels include:. People with diabetes may also need to take medications and check their blood sugar levels regularly to reduce the risk of experiencing potentially dangerous symptoms and complications.

Choosing healthy proteins and fats and non-starchy vegetables can help manage hyperglycemia. Carbohydrates that are lower in sugar and contain fiber are less likely to spike blood sugar compared to refined carbs.

Lean proteins like chicken, oily fish, and non-starchy vegetables can also be good choices for hyperglycemia. Hyperglycemia occurs due to a lack of insulin or insulin resistance.

However, a diet high in processed carbohydrates and sugars can increase the risk of blood sugar spikes. High-sugar foods and simple, refined carbohydrate products are best to limit when managing hyperglycemia.

Things to specifically limit or avoid include:. The fastest way to lower blood sugar is to take fast-acting insulin medication. Exercise can also help to bring down blood sugar levels quickly. Diet and lifestyle changes can help manage overall blood sugar levels, but for immediate action, prescription medication or medical assistance may be necessary.

Eating healthy can help people with diabetes manage their symptoms and prevent complications. Learn more about which foods to eat and which to avoid.

People with prediabetes may find it difficult to find tasty meal ideas to help lower their blood sugar levels. Here are some ideas. Researchers said baricitinib, a drug used to treat rheumatoid arthritis, showed promise in a clinical trial in helping slow the progression of type 1….