Fruit isn't off-limits for diabetes — choosing right is the whole game.
Tier 1: eat freely
- **Raspberries**: 7g net carbs/cup, 8g fiber, polyphenols that improve insulin sensitivity
- **Blackberries**: 7g net carbs/cup, anthocyanins
- **Strawberries**: 8g net carbs/cup, vitamin C
- **Avocado**: 3g net carbs/half, monounsaturated fat
- **Olives**: ~1g net carbs/10 olives
Tier 2: half-portion friendly
- **Blueberries**: 17g net carbs/cup — half-cup is the sweet spot
- **Kiwi**: 9g net carbs/medium fruit
- **Plums**: 7g per fruit
- **Apricots**: 4g per fresh apricot
- **Grapefruit**: 13g per half
Tier 3: occasional
- Apples, pears, oranges, peaches (one piece, with skin, paired with protein)
Tier 4: save for special occasions
- Grapes, mango, pineapple, banana, cherries
- All dried fruit (dates are basically candy)
- All fruit juice
Pro tips
- Skin contains most of the fiber — eat it
- Frozen berries are just as good as fresh
- Pair fruit with protein or fat (apple + peanut butter)
- Eat fruit *with* meals, not as standalone snacks