When you have diabetes, all fruits are the “forbidden fruits,” right? WRONG! There’s no need to cut off fruits from your diet and miss out on all the vitamins, minerals, and nutrients they can provide. Let’s take a look at the top 9 fruits that are the best to eat when you have diabetes.

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A study by the Harvard School of Public Health revealed eating fruit was linked to up to 23% lower risk of type 2 diabetes. But the emphasis here should be on “some fruits.” Eating the wrong fruit, or even overeating the right fruit, can rapidly spike your blood sugar. But some fruits are loaded with soluble and insoluble fiber, which prevents blood sugar fluctuations by slowing down carb digestion and absorption of glucose.

Here’s the list of top 9 diabetesfriendly fruits that won’t send you on an insulin rollercoaster.

#1: Blueberries. Blueberries are about 85% water, with an entire cup containing only 84 calories, 15 grams of carbs, and 4 grams of fiber. Studies link them to improved insulin resistance and a lower risk of developing type 2 diabetes.

#2: Tart Cherries. Tart cherries provide 60 calories, 15 grams of carbs, 13 grams of sugar, and 2 grams of fiber per cup. Their dark red color comes from anthocyanin, a compound that protects against heart disease, cancer, and other diseases.

#3: Peaches. One mediumsized peach provides 58 calories, 14 grams of carbs, 12 grams of sugar, and 2 grams of fiber. One study shows that polyphenolrich peach juice combats hyperglycemia and insulin resistance.

#4: Apricots. The apricot is known for being rich in vitamin A, known as the "good eyesight vitamin." It’s also one of the safest fruits you can eat to keep your blood sugar stable. In 2 fresh apricots, there are 34 calories, 8 grams of carbs, 6.5 grams of sugar, and 1.5 grams of fiber.

#5: Apples. Apple scores a 32 to 38 GI, which means it doesn’t instantly spike your blood sugar. One medium apple is almost 86% water and provides 95 calories, 25 grams of carbs, 20.6 grams of sugar, and 4.4 grams of fiber.

#6: Oranges. When it comes to diabetes, comparing apples to oranges is a smart thing to do. A juicy, sweet orange can be a healthy part of a diabetesfriendly diet. But monitoring your intake is key. Just one mediumsized orange has your daily requirement of vitamin C. It also provides 62 calories, 15 grams of carbs, 12 grams of sugar, and 3.1 grams of fiber.

#7: Pears. If you ever have trouble getting enough fiber into your diet, then pears should be your first pick of fruit to snack on. One medium pear has 5.5 grams of fiber, which is nearly 20% of the daily recommended intake. It also contains 101 calories, 27 grams of carbs, and 21 grams of sugar. Pears, when combined with apples, have been proven to lower the risk of type 2 diabetes by 18%.

#8: Kiwi. This tropical, zesty fruit is a real vitamin C powerhouse. Kiwi is a fiberrich superfood that helps healthy gut bacteria thrive, indirectly helping to keep blood sugar in check. It’s also rich in carotenoids which help protect against heart disease. One normalsized kiwi fruit has 42 calories, 10 grams of carbs, 2 grams of fiber, and 6 grams of sugar.

#9: Grapefruit. One grapefruit has vitamin A, vitamin B6, potassium, and nearly an entire day’s worth of vitamin C. A mediumsized grapefruit has 52 calories, 13 grams of carbs, 11 grams of sugar, and 2 grams of fiber. While this fruit has been proven to improve blood sugar control, it may negatively interact with some medications, notably metformin. Consult with your doctor before making it a daily staple.

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* The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional professional*