Updated: Apr. 12, 2024
Yes; the American Diabetes Association recommends that people with diabetes eat fresh fruit! Here's how to eat grapes and keep blood sugar under control.
People with diabetes don’t have to avoid fresh fruit, even grapes. Here are some ways that grapes can boost your overall health, as well as information that’ll ease any fears you might have about grapes wreaking havoc on your blood sugar.
Just one caveat: Unlike other higher-in-fiber fruits, such as berries, grapes will raise blood sugar, especially if eaten on an empty stomach or without other protein- or fat-containing foods.
Are grapes good for people with diabetes?
Yes; the American Diabetes Association recommends thatpeople with diabetes eat fruit, including green and purple grapes.
Even though carbohydrates can raise blood sugar, the body still needs this macronutrient to make energy. Grapes are an excellent source of carbohydrates for people with diabetes since they have the added benefit of being loaded with beneficial micronutrients such as minerals, vitamins and a variety of disease-fighting phytochemicals.
Since grapes contain natural sugar, they can satisfy a sweet tooth, too. Enjoying this sort of “nature’s candy” may help fend off cravings for other faster-acting sources of sugar, like what’s found in gummies, lollipops and suckers.
Health Benefits of Grapes
Pack in antioxidants
Grapes are an all-around powerhouse when it comes to the wide variety of inflammation and free-radical fighting compounds they contain. Every part—from the skin to the flesh to the seed—is ripe with phytonutrients, including polyphenols such as phenolic acids, stilbenes and flavonoids. These antioxidants protect the brain, heart and liver from damaging toxins and reduce the risk of various cancers, including breast and skin.
Control blood pressure
Resveratrol, a polyphenol found in red grapes, has been shown inclinical trialsto help lower blood pressure in people with hypertension. While researchers have focused mainly on using high doses of this plant compound in supplement form and more studies need to be done, the results do make you feel confident tossing a few grapes atop yogurt or a salad!
Lower blood sugar
In onestudy, people with type 2 diabetes were given a little more than a 1/2 cup of grape-based wine (both with and without alcohol) to drink daily for four weeks. The subjects in both groups had lower fasting blood glucose, lower insulin levels and lower Ha1C, a three-month average of your blood sugar.
While more research needs to be done, the results suggest the possibility that compounds in red wine may improve blood sugar control in people with diabetes.
Reduce cholesterol
In a small but powerful randomized controlstudy, researchers gave dialysis patients and healthy people concentrated red grape juice to drink daily for two weeks.
Following the study, both groups saw significant decreases in their LDL (or “bad”) cholesterol, increases in HDL (or “good”) cholesterol and a decrease in the inflammation linked to heart disease. Researchers suspect that credit for the heart-protecting effects goes to grapes’ impressive combination of carotenoids and vitamin C and E.
How many grapes can people with diabetes have?
That depends! If you’re counting exchanges, it helps to know that 17 grapes contain 15 grams of carbohydrates (or the equivalent of one exchange). If you’re being mindful of the total carbohydrates you eat, it’s useful to know that one cup of grapes contains about 27 grams of carbohydrates.
They’re especially easy on blood sugar when paired with high-fat or high-protein, low-carbohydrate foods. Eat a handful of grapes with a wedge of cheese to create a satisfying snack, slice and toss them with afresh salador add a surprising bit of sweetness tochicken salad.
What color grapes are best for people with diabetes?
It depends on what’s important to you. In most grapes, vitamins, minerals and fiber are roughly the same. If you’re concerned about carbohydrates, green grapes are the best choice since they contain slightly less sugar per gram.
If antioxidants and overall disease prevention are important, darker grapes such as red and concord grapes are your best bet because they contain the highest amount of polyphenols.
And if taste is the thing that’ll get you to enjoy grapes more often, then learn how to findjustthe right sweet-to-sour ratio by reading more about the differentvarieties of grapes.
FAQs
The low range of GI and GL make grapes an acceptable and desirable part of the diet of diabetic individuals. Grapes, especially darkly colored fruits, have an abundance of antioxidant molecules that have the ability to regulate insulin and glucose metabolism and oxidative stress induced in this disease.
How many grapes can a diabetic eat in a day? ›
People with diabetes can eat grapes, because grapes have a good effect on reducing the development of diseases, especially fresh grapes. However, only about 10 grapes should be consumed at a time and should only be eaten a few times a week.
Will grapes increase blood sugar? ›
While grapes can be beneficial for people with diabetes, there are also some potential risks to consider. Grapes are high in natural sugars, specifically fructose, which can cause blood sugar levels to rise if consumed in excess. Dried grapes, also known as raisins, have a higher sugar content and should be avoided.
Which color grapes are best for diabetics? ›
If you're concerned about carbohydrates, green grapes are the best choice since they contain slightly less sugar per gram. If antioxidants and overall disease prevention are important, darker grapes such as red and concord grapes are your best bet because they contain the highest amount of polyphenols.
What is the best fruit for diabetics? ›
Although all fresh fruits make a healthy choice, certain fruits, like berries, avocados, citrus fruits, apples, and pomegranates, may offer specific health benefits for people with type 2 diabetes, such as improving post-meal blood sugar levels and lowering blood pressure.
What are the 5 worst foods for blood sugar? ›
You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.
Are bananas ok for diabetics? ›
Though bananas are higher in carbs and sugars than some foods, they also contain fiber and resistant starch that slows down the digestion and release of sugar into your bloodstream. These qualities make bananas a healthy, go-to snack for people with diabetes.
What is the one vegetable that spikes blood sugar? ›
Starchy potatoes
“Potatoes are a vegetable, but the health value of all vegetables are not interchangeable. White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.”
Is peanut butter good for diabetics? ›
Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.
What fruit does not spike blood sugar? ›
Strawberries and raspberries.
As sweet as they taste, strawberries contain the lowest amount of sugar per serving. Research shows they help the body better use insulin, lowering the amount needed to manage your blood sugar after a meal. Raspberries are also loaded with fiber and low in sugar.
All the biochemical analysis showed watermelon effectively protected pancreatic cells death. These results suggest that watermelon has a beneficial effect on diabetes. The hypoglycemic potential shown by watermelon might be due to the presence of some bioactive compounds in the plant juice.
Is cheese good for diabetics? ›
Cheese can be included as part of a healthy, balanced diet if you have diabetes. However, people with diabetes should opt for cheeses that are low in saturated fat and sodium while high in protein. If you have diabetes, combine higher-GI foods with cheese to help regulate blood sugar and prevent spiking.
Is pineapple good for diabetics? ›
The bottom line. If you have diabetes, you can eat pineapple in moderation and as part of a healthy, balanced diet. Choose fresh pineapple or canned pineapple without added sugar, and avoid any sugary syrup or rinse the syrup before eating.
What is a super fruit for diabetes? ›
Citrus Fruit
From grapefruits, oranges, lemons, limes, and beyond, choose whole fruits over juices to get the full benefits of eating fruit, including the fiber from the pulp.
What foods will lower blood sugar quickly? ›
Here are five foods that can make a difference.
- Berries. Don't make your trip to the store fruitless. ...
- Go nuts. That's right—go ahead and snack on almonds, cashews or even pistachios. ...
- Leafy greens. ...
- Non-starchy vegetables. ...
- Whole grains.
Tips for Enjoying Grapes
Most adults should aim for 2 to 2½ cups of fruit per day, the 2020-2025 Dietary Guidelines for Americans suggest. Making one of those cups grapes is a terrific option on all or most days if you enjoy eating this super fruit.
Which fruit can reduce sugar? ›
Berries. Don't make your trip to the store fruitless. Dad jokes aside, foods like blueberries provide fiber and antioxidants known to lower blood sugar and inflammation. Similarly, one study found strawberries reduced diabetes complications like kidney disease and nerve damage.
How much sugar can a type 2 diabetic have per day? ›
Not exceeding the maximum amount of calories per day – 2,000 calories per day for women and 2,500 calories per day for men. Reducing sugar intake to a maximum of 6 teaspoons per day (25g). Reducing the consumption of sugars-sweetened beverages. Exercise for half an hour, 5 times a week (moderate intensity exercise).
