Flip the script on these popular fruits and add them to your cart to better manage your blood sugar.
Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD
Nearly 40 million Americans have diabetes. The majority of those have type 2 diabetes, which, if not properly managed, can have ramifications on your heart, kidney and eye health.
The development of type 2 diabetes begins long before a diagnosis, namely with insulin resistance. Treating insulin resistance involves making dietary and lifestyle changes to keep your blood sugar balanced throughout the day.
Because fruit is a source of natural sugar, you may have heard that you should eliminate certain fruits from your diet out of fear of their effect on your blood sugar. But experts actually recommend eating some of these so-called “bad” fruits.
Related: 5 Sneaky Signs You Have Insulin Resistance, According to Dietitians
What is Insulin Resistance?
Insulin resistance involves your body’s ability (or lack thereof) to process the food you eat. “Insulin resistance is a condition in which the body does not respond as it should to the hormone insulin. As a result, blood glucose, or blood sugar, levels abnormally rise, which may result in prediabetes or type 2 diabetes,” says Florida-based registered dietitian and diabetes expert, Kimberley Rose-Francis, RDN, CDCES.
Here’s what’s happening: During digestion, the food you eat is broken down into sugar, which enters your bloodstream. As a result, your pancreas releases insulin to move sugar into your cells to be used as energy. Alternatively, insulin may also help store excess glucose in your liver for future use. If you have insulin resistance, your body struggles to move glucose into cells, leaving you with high blood sugar.
Thankfully, there are ways to reverse insulin resistance to prevent prediabetes or type 2 diabetes, and it begins with making positive lifestyle changes, focusing on both nutrition and physical activity. On the nutrition side of things, you’ll want to fill up your plate with vegetables, whole grains, legumes, lean proteins–and, yes, fruit. In fact, eating a moderate amount of fruit is associated with a 36% lower risk of developing diabetes.
“Adding fruit to the diet can offer a variety of benefits to blood sugar management,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of The Blood Sugar Fix. “However, balancing carbohydrate-rich foods, such as fruit, with a source of lean protein and healthy fat can be the best way to promote stable blood sugar levels throughout the day and improve insulin sensitivity long-term,” she says.
Related: 7-Day Weight-Loss Meal Plan for Insulin Resistance, Created by a Dietitian
7 “Bad” Fruits to Help Insulin Resistance
1. Avocados
The creamy green fruit is a top contender in fruits to add to your regular routine, says Rose-Francis. “Many people think avocados are too high in fat and calories, but avocado eaters may have a lower risk of developing diabetes. This is because avocados contain vitamins, minerals, phytochemicals and fiber that can contribute to improving metabolic health,” she explains.
Research on Hispanic/Latino adults has found that avocado consumption is associated with improved blood sugar control and insulin function. The fruit’s combination of fiber and healthy fat helps slow digestion, which can result in a more even blood sugar response when paired with carbohydrate foods.
One-third of a medium avocado provides more than 3 grams of filling fiber, in addition to 20 vitamins and minerals, including folate, vitamin K, copper, potassium and vitamin E, as well as carotenoids lutein and zeaxanthin.
For a protein-packed way to enjoy this fruit, consider trying our reader favorite, Avocado Tuna Salad.
2. Bananas
With 3 grams of filling fiber and blood pressure-regulating potassium, bananas are a welcome addition to a diet focused on improving insulin resistance. “Bananas are often thought of as an off-limit food when it comes to diabetes, but they can actually offer a variety of benefits,” says Palinski-Wade. “Unripe, green bananas are rich in resistant starch, a starch that resists digestion and has been shown to improve insulin sensitivity and support gut health,” she says.
Related: Do Bananas Lose Fiber When They Ripen?
3. Cherries
Another favorite is the vibrant cherry. “I’ve had many patients tell me they avoid cherries due to the high sugar content, but cherries can offer multiple benefits for blood sugar,” says Palinski-Wade. “Tart cherries in particular are a good source of melatonin, a compound that helps to regulate sleep. Quality sleep is associated with improvements in insulin sensitivity as well as reduced fasting glucose levels,” she says. A review and meta-analysis concluded that taking melatonin before bed for at least two weeks was associated with improved insulin sensitivity. Although research is continuing to evolve in this area (and we learn more about how food sources of melatonin may impact insulin function), tart cherries are our #1 snack for better sleep.
Related: The 7 Best Foods Naturally High in Melatonin, Recommended by Dietitians
4. Navel Oranges
Oranges may be known for their vitamin C, but they’re also packed with 3 grams of fiber. Fiber isn’t just good for having regular BMs and promoting a healthy heart, but it also acts as a prebiotic fiber, which feeds the “good” bacteria in your gut, says Rose-Francis. This may also play a role in improving insulin resistance, she says. What’s more, vitamin C is a powerful antioxidant. Antioxidants trap free radicals to decrease oxidative stress and reduce inflammation, potentially improving insulin resistance, as well as heart health.
5. Pears
One of the highest fiber fruits, pears can fit into a diet that helps insulin resistance. A medium pear packs more than 5 grams of fiber, in addition to vitamin C, copper, magnesium, potassium and vitamin K. “Fiber slows down the digestion and absorption of carbohydrates, leading to a gradual release of glucose into the bloodstream,” says Palinski-Wade. Increasing the fiber in one’s diet has been associated with a reduced risk of insulin resistance. This possibly has to do with the fact that high fiber diets lessen the risk of abdominal obesity. While almost all fruits contain some fiber, eating a pear is an easy way to make a serious dent in your fiber quota for the day.
Related: The #1 Fruit to Eat When You Have Insulin Resistance, According to a Dietitian
6. Persimmon
A tropical fruit native to warm climates, persimmons pack some serious insulin resistance-fighting perks. “Persimmons are full of vitamin A, which improves insulin production,” says Rose-Francis. According to a paper, vitamin A may play a role in diabetes due to its involvement in the function of pancreatic beta cells, which are the cells that make insulin. While more studies are needed to clarify the relationship, it certainly won’t hurt adding more foods high in vitamin A, like persimmons, into your regular routine.
New to persimmons? Try this Bitter Greens Salad with Persimmons, Manchego & Hazelnut Vinaigrette.
7. Watermelon
Last, but certainly not least, is the summer favorite, watermelon. Despite the fact that watermelon is often criticized for being high in sugar, “the glycemic load of watermelon (which gives a more accurate view of how a food truly impacts blood sugar) is actually surprisingly low,” says Palinski-Wade. The glycemic index, or glycemic load, measures the blood sugar response of various foods and can be a handy tool to use when making food choices. One slice–about 1/16th of a large watermelon–has 18 grams of sugar, but it also contains just 90 calories, as well as other important antioxidants, such as lycopene.
Plus, Palinski-Wade points out that watermelon also contains citrulline, an amino acid that may enhance insulin sensitivity and reduce inflammation. Supplementing with citrulline has been shown to reduce blood glucose concentrations and hemoglobin A1C. Of course, eating watermelon is different from supplementing with this amino acid, however, the fruit may offer these additional blood sugar benefits.
The Bottom Line
You can certainly include fruits in a balanced diet if you have insulin resistance. In fact, fruits like avocados, bananas, cherries, oranges, pears, persimmons and watermelon are excellent additions to your diet when you’re working to prevent diabetes. However, there is no one-size-fits-all approach to nutrition, especially when you have insulin resistance or diabetes. “There is no magic fruit that can help prevent insulin resistance. Working with a registered dietitian will help determine which fruits are best for you,” Rose-Francis says.
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