Many people with diabetes avoid fruit out of concern that its natural sugars may spike blood sugar levels. However, the Taiwan Diabetes Educators Association (TDEA) recommends consuming around 200 grams of low-glycemic index (GI), nutrient-dense fruit daily, which may actually help prevent type 2 diabetes.
Dr. Wang Jing-Yuan, a board member of TDEA, cited the latest guidelines from the American Diabetes Association, emphasizing that a balanced diet including all six major food groups, with attention to nutrient density (the amount of nutrients per calorie), is key for blood sugar management. TDEA has also produced educational materials showing how proper fruit consumption can help stabilize glucose levels.
Fruit Can Replace Some Carbs for Better Blood Sugar Control
Taiwan is seeing a rising number of diabetes cases, with younger individuals increasingly affected. According to the International Diabetes Federation (IDF), 589 million adults worldwide have diabetes in 2025, projected to rise to 853 million by 2050. Taiwan’s National Health Survey (2019–2023) shows that 12.8% of adults over 20 have diabetes, and 25.5% meet criteria for prediabetes. Additionally, 89% of Taiwanese adults consume fewer than two servings of fruit daily, leading to insufficient intake of dietary fiber, vitamins, and minerals—factors that increase the risk of type 2 diabetes.
Dr. Wang emphasized that eating 200 grams of low-GI, nutrient-rich fruit daily can help manage blood sugar. Fruits rich in vitamin C also reduce inflammation and lower the risk of diabetes complications. Studies show that consuming fresh fruit regularly reduces type 2 diabetes risk and lowers the chance of microvascular complications. For example, a 2017 study of 500,000 Chinese adults found that daily fruit intake lowered diabetes risk by 12% and microvascular complications by 36%. A 2021 study of 675 middle-aged adults showed that eating more than two servings of fruit daily reduced diabetes risk by 36%.
Choosing the Right Fruits
Dr. Wang recommends selecting fruits that are low-GI, high in nutrient density, and high in dietary fiber—such as kiwi and tomatoes—to replace some starch in meals. Eating fruit at breakfast or before meals is particularly beneficial. Research shows that kiwi can reduce the blood sugar spike when consumed with starchy foods, thanks to its fiber and organic acids. For people with type 2 diabetes, consuming fruit after breakfast can more effectively stabilize blood sugar.
Vitamin C intake through fruit also reduces inflammation and lowers the risk of diabetes-related cognitive complications. Fruit provides an efficient source of bioavailable vitamin C, which is especially important for prediabetic and diabetic individuals.
American Diabetes Association Guidelines: Balance and Nutrient Density Are Key
Dr. Wang points out that many focus solely on carbohydrates or sweetness when managing diabetes, often overlooking calorie content and nutrient density. The 2025 American Diabetes Association dietary guidelines emphasize a balanced diet with all six food groups, and stress the importance of nutrient density—choosing foods that provide the most nutrients per calorie. For instance, one kiwi contains over 20 nutrients, making it a high-nutrient-density fruit.
The guidelines also clarify that vegetables cannot replace fruit, as they provide different nutrients. Eating a variety of fruits is essential for effective blood sugar management.
“Don’t Fear Sweet Fruit”—Nutritionist Advice
Nutritionist He Ming-Hua explains that people with diabetes often avoid fruit due to its sweetness, but sweetness does not equal a high GI. Fruit is convenient, retains water-soluble fiber and vitamins, and is safe for diabetic individuals when chosen correctly. To meet the daily 200g target, it is recommended to select fruits that are high in nutrient density, fiber, and low-GI, and to eat them at breakfast to replace part of the starch content.
He highlights three key fruit categories:
- High-Nutrient-Density Fruits: Provide more nutrients per calorie, support insulin secretion and sensitivity, stabilize blood sugar, and reduce diabetes risk. Examples: kiwi, tomato, orange, strawberry, and berries.
- High-Fiber Fruits: Increase satiety, slow carbohydrate absorption, prevent rapid blood sugar spikes, and help maintain healthy blood lipids. Examples: passion fruit, guava, banana, green kiwi, golden kiwi.
- Low-GI Fruits: Slow carbohydrate absorption and help control post-meal blood sugar and HbA1c. Examples: guava, kiwi, tangerine, cherry, pear.
He suggests pairing a low-GI, high-fiber, nutrient-rich fruit with half the usual starch portion at breakfast, along with vegetables, to maintain calorie balance while stabilizing post-meal glucose. For example, a diabetes-friendly breakfast could include one kiwi, a slice of whole-grain toast, a fried egg, and fresh vegetables. For those eating out, reducing the starch portion and adding a kiwi is a practical alternative.
Seasonal Fruit Recommended for Traditional Offerings
With the upcoming Ghost Festival (Lunar July 1), many households and businesses prepare offerings. He Ming-Hua advises using fresh, seasonal fruits—such as kiwi, apple, papaya, and orange—as part of offerings, instead of high-sugar or processed foods. Fresh fruits not only maintain tradition but also help people with diabetes stabilize blood sugar and reduce the risk of complications.
