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, not to mention the juicy sweetness missing from the typical diabetes-friendly diet.

So let's take a look at the top 9 fruits that are the best to eat when you have diabetes. All right, let's take a quick look at what research has to say about fruits and diabetes. A study by the Harvard School of Public Health revealed eating fruit was linked to up to 23% lower risk of type 2 diabetes.

Another study shows that some of the fruits have anti-obesity, anti-inflammatory, and anti-diabetic benefits that can even lower your “bad” LDL cholesterol. Sounds great, right? 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. So why does some fruit get the green light? The short answer is fiber.

The fruits I'll share today are loaded with soluble and insoluble fiber, which as study after study shows, prevents blood sugar fluctuations by slowing down carb digestion and absorption of glucose. So here's the top 9 diabetes-friendly fruits that won't send you on an insulin rollercoaster. #1: Blueberries.

A real diabetes superstar, according to the American Diabetes Association. Blueberries are about 85% water with an entire cup containing only 84 calories, 15 grams of carbs, and 4 grams of fiber. These nutrient-dense berries are packed with vitamin C, vitamin K, potassium, and polyphenols that give them anti-inflammatory, anti-oxidant, and gut-regulating abilities.

Studies also 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. They also have nine times the vitamin A content of blueberries, with one serving delivering 25% of the recommended daily dose. #3: Peaches.

A synonym for sweetness, you'd hardly think of peaches as a diabetes-friendly fruit. One medium sized peach provides 58 calories, 14 grams of carbs, 12 grams of sugar, and 2 grams of fiber. This one study shows that polyphenol rich peach juice combat hyperglycemia and insulin resistance.

When you're strapped for options to indulge your sweet tooth, nothing beats a sweet and juicy peach. As long as you don't go overboard with it, of course. #4: Apricots.

It's the peaches smaller yet still tart and sweet cousin. 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.

This sweet summer jewel goes well in your oatmeal, cereal, and seasonal fruit. #5: Apples. An apple a day keeps the blood sugar at bay.

Rich in fiber and vitamin C, it's the most popular fruit in the world for a reason: it scores a 32-38 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. It really is the perfect on the go snack that can also be thrown into any salad or cereal bowl. #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 diabetes-friendly diet, but monitoring your intake is key. Just one medium-sized 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 fiber-rich superfood that helps healthy gut bacteria thrive, indirectly helping to keep blood sugar in check. It's also rich in keratinoids, which help protect against heart disease.

One normal sized kiwi fruit has 42 calories, 10 grams of carbs, 2 grams of fiber, and 6 grams of sugar. #9: Grapefruit. I included this citrus fruit on this list with a note of caution.

One grapefruit has vitamin A, vitamin B6, potassium, and nearly an entire day's worth of vitamin C. A medium sized 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. There's simply no need to see your food choices as black and white when there's a whole rainbow of fruit you can enjoy. Before adding any of these fruits to your meal rotation, try checking your blood sugar post-meal to see how they affect you.

Now watch another video about essential vitamins and minerals for diabetes and the following one about foods that help lower your blood sugar levels.