You need to be careful with fruit. While people with diabetes can safely eat fruit, we must be careful with the types of fruit, the portion, and the preparation in order to prevent weight gain and unnecessary blood glucose spikes.

How much fruit should I eat?

You do not absolutely need to eat fruit. If you do, I recommend sticking to portions that are 15 grams of carbohydrate or less. Unless you are replacing meals with fruit, then I recommend that most people trying to actively lose weight eat no more than 2 servings per day. The table below shows what 15 gram portions are for the most common fruits. As you can see, berries tend give you the lowest glycemic load.

Does the fruit need to be fresh, or can I eat processed fruit products?

You should strive to only eat fresh or frozen fruits.

Avoid fruit juices (unless you are treating hypoglycemia)! Drinking juice is essentially mainlining glucose into your veins (which is why we use it to treat hypoglycemia). Yes, I even mean fruits that you juice yourself. If you have to drink fruit, then make a smoothie (which retains the fiber) and be careful about the portion of fruit.

Avoid store-bought dried fruit (which is typically infused with fruit juices to pump up the sugar content). You can eat fruit you dry yourself or dried fruits you are certain have no added sugar as long as you are mindful of the portion.

Do not eat canned fruit, it is loaded with added sugar and is essentially as healthy as eating a candy bar.

Fruit portions 15 gm net carb or less   
ServingCalCarb
Applesmall, 2”6015
Pear large, 1/26015
Grapes 3 oz , ~17 6015
Apricots1 cup8016
Plums small (5 ounce)6015
Banana (medium sized)1/2 medium5013
Blueberries 3/4 cup6014
Blackberries 1 cup6010
Raspberries1 cup6015
Strawberries1 1/4 cup6015
Cherries 126015
Cantaloupe 1 cup diced6015
honeydew 1 cup diced6015
papaya 1 cup diced6015
Pineapple (cubed) 3/4 cup6015
Dates 36015
Figs 2 medium6015
Kiwi1 each409
Nectarine 1 small6015
Tangerine 1 small, 8 oz6015
Orange 1 small6015
Grapefruit ½ large6015