6 Autumn Fruits That May Help Support Healthy Blood Sugar, According to a Dietitian

If you’re keeping an eye on blood sugar, you may wonder how fruit fits into the picture. Many seasonal favorites, including apples and pears, offer fiber that can help slow sugar absorption, plus vitamins, minerals, and protective plant compounds.

Here are six fruits to enjoy in the fall that may fit well with blood sugar goals.

1. Figs

Figs, especially dried figs, are a strong source of magnesium and fiber, two nutrients that play a key role in glycemic control. Magnesium helps with carbohydrate metabolism and insulin secretion, while fiber slows digestion and the release of sugar into the bloodstream.

One cup of dried figs provides 101 milligrams of magnesium, or 24% of the Daily Value, along with 14.6 grams of fiber, which is more than half of your daily fiber needs. Figs also contain polyphenol antioxidants that help protect cells and may help regulate inflammation.

You can enjoy figs fresh or dried. Their sweet, candy-like flavor works well in salads, jams, and lower-sugar baked goods.

2. Pomegranates

One cup of pomegranate arils contains 6.9 grams of fiber, or about 25% of your daily needs. Pomegranates are also rich in vitamin C, which supports immune function and skin health. As an antioxidant, vitamin C may also support blood sugar control by reducing oxidative stress and inflammation, which may help improve the body’s response to insulin. A one-cup serving provides 19.7% of your vitamin C needs.

Pomegranates are known for their high levels of antioxidants and anti-inflammatory compounds, which support overall health, including blood sugar control. Some research suggests that regularly eating pomegranate products may benefit blood sugar and improve insulin resistance.

Add pomegranate arils to yogurt, salads, oatmeal, or chia pudding for a blood sugar-friendly topping.

3. Apples

Apples are one of the most popular fall fruits, and they’re also a good source of nutrients that support blood sugar, including fiber. A large 207-gram apple contains 5.77 grams of fiber, or 21% of your daily fiber needs. Apples are especially rich in pectin, a soluble fiber that slows glucose absorption into the bloodstream.

Some studies suggest that eating an apple before a high-carb meal may lower post-meal blood sugar in certain people with elevated blood sugar.

When eating apples, keep the skin on. It adds fiber and provides nutrients and protective plant compounds such as vitamin C and the antioxidant quercetin.

4. Pears

A 230-gram pear contains 7.1 grams of fiber, or 25.3% of your daily fiber needs. In addition to their high fiber content, pears are considered a low-glycemic index fruit.

The glycemic index measures how much a food affects blood sugar. Foods are ranked on a scale from 0 to 100, with low-GI foods scoring under 55, moderate foods ranging from 56 to 69, and high-GI foods at 70 or above. Pears have an average GI of about 38, meaning they tend to cause a slower rise in blood sugar than higher-GI foods.

Add pears to salads and grain dishes, or enjoy them with cheese or nut butter for a high-fiber snack.

5. Cranberries

Cranberries are a smart choice for people with high blood sugar because they’re low in carbohydrates. Since carbohydrates have the biggest impact on blood sugar, reducing carb intake can be one helpful way to improve glycemic control.

One cup of cranberries contains just 12 grams of carbs, far less than many other fruits. The same serving also offers 3.6 grams of fiber, or 13% of your daily needs. Cranberries are rich in polyphenol antioxidants that help protect cells and support overall health.

To make a blood sugar-friendly cranberry sauce, try monk fruit as a sugar substitute to keep carbs lower. You can also add cranberries to salads and homemade low-sugar baked goods.

6. Avocado

Although avocados are available all year, they’re a nutritious addition to fall meals and recipes. Like cranberries, avocados are a low-carb fruit. Half of a 201-gram avocado contains just 8.5 grams of carbs. They’re also rich in fiber, with the same serving providing 6.75 grams, or 24% of the Daily Value.

They also contain healthy fats, magnesium, and other nutrients that may help support stable blood sugar levels.

Avocados are versatile and fit into both savory and sweet dishes. Use them to make creamy, low-carb guacamole, or add them to salads, burritos, and grain bowls. They can also be used in low-carb desserts such as chocolate mousse.