The Sweet Truth About Fruit and Diabetes

If you’re living with diabetes or prediabetes, you know that making smart food choices is key to staying healthy. In the U.S., about 38 million people — roughly 1 in 10 adults — have diabetes, and another 98 million adults (1 in 3) have prediabetes, most without knowing it.^{1, 2} Prediabetes occurs when blood sugar levels are higher than normal but not yet in the diabetes range, and it’s often reversible through healthy habits. Type 2 diabetes, by contrast, is a chronic condition that occurs when blood sugar remains too high due to insulin resistance or low insulin production, increasing the risk for heart, kidney, nerve and eye problems.

Myth: People with diabetes should avoid eating fruit, including grapes.

Reality: Fruit, including California grapes, can fit beautifully into a balanced, diabetes-friendly diet.

So, What Does a Diabetes-friendly Diet Look Like?

The American Diabetes Association (ADA) recommends an eating pattern that’s surprisingly very similar to a healthy diet for everyone else:

• Plenty of non-starchy vegetables
• Whole, minimally processed foods
• Carbohydrates with benefits — like fruits, whole grains and legumes that offer vitamins, minerals and fiber
• Limited added sugars, refined grains, sodium and unhealthy fats

The key is to pair fruit with protein and healthy fats to create balanced snacks that help minimize the impact on blood sugar. Every fruit has something to offer, but let’s dig a little deeper on grapes, one of the most popular fruits³ in the Produce Department.

Did you know? California actually produces 99% of the commercially grown grapes in the U.S., which are available summer, fall and into the winter. Not only are California grapes crisp and juicy, but they’re as easy to use as they are delicious — no peeling, chopping› or prep required.

A ½ cup of grapes (about 10 grapes) counts as one fruit serving for people with diabetes. And grapes offer several benefits that make them easy to enjoy:

• Low to Medium Glycemic Impact: Grapes cause a slower, more gradual rise in blood sugar.
• Natural Sugar Balance: About half of grape sugars are fructose, which is absorbed more slowly than other sugars daily amount of potassium.
• Research-backed: A study named grapes as one of four fruits associated with a lower risk of type 2 diabetes.⁴
• Naturally Heart-healthy: Grapes are fat free, cholesterol free and virtually sodium free. Plus, they’re a natural source of beneficial antioxidants and other polyphenols that contribute to supporting heart, brain, immune and gut health.

Smart Shopping for Fruit-Friendly Snacks

Perfect pairings for fruit can be found all throughout the store. In the Dairy Section, grab Greek yogurt, cottage cheese or your favorite cheese variety. From the Snacking Nuts and Seeds Section, pick up almonds, walnuts, pistachios or sunflower seeds. Or head over to the Peanut Butter and Jelly Aisle to find no-sugar-added nut butters. In the Deli, hummus, roasted turkey slices and even hard-boiled eggs make good partners. Combining any of these items with fruit makes snacking both satisfying and more blood sugar-friendly.

Simple Snack Ideas to Enjoy with Grapes

• Grapes + Cheddar Cheese + Mixed Nuts = A refreshing upgrade to traditional trail mix
• Grapes + Cottage Cheese + Pumpkin Seeds = A protein-powered combo
• Grapes + Greek Yogurt + Chia Seeds = A parfait with probiotics and healthy fats
• Grapes + Peanut Butter–Stuffed Celery = A fun twist on ants on a log

Bottom line? Enjoying fruit doesn’t have to be off limits with diabetes. When paired with smart shopping and balanced choices, California grapes and other fruits can be a delicious and health-conscious part of your everyday diet. Tap into the expertise of a registered dietitian or trusted health professional who can customize a diet that meets your individual needs.

_Resources

_{1 :Centers for Disease Control (CDC) website, cdc.gov. (July 2025)}

_{2 : American Diabetic Association website, diabetes.org (July 2025)}

_{3 : The Packer Fresh Trends 2025 – Farm Journal, June 2025}

_{4 : Muraki, I., Imamura, F., Manson, J.E., Hu, F.B., Willett, W.C., van Dam, R.M., Sun, Q. (2013). Fruit consumption and risk of type 2 diabetes: results from 3 prospective longitudinal cohort studies. BMJ 2013; 347:f5001 doi: 10.1136/bmj.f5001.}