Can you eat grapes if you have diabetes?

In this article:

• Can people with diabetes eat grapes?
• Are grapes good for diabetics?
• Glycemic index of grapes
• The bottom line

In this article

• Can people with diabetes eat grapes?
• Are grapes good for diabetics?
• Glycemic index of grapes
• The bottom line

Fruit is often high in fiber, vitamins, and minerals, and in some cases, even boosts your fluid intake (watermelon is 92% water!). However, it also tends to have a higher natural sugar content than many vegetables. While it can be a healthy snack or dessert for people with diabetes, it’s still important to moderate your fruit consumption. Eating too much fruit—or too much of the wrong kind of fruit—can raise your blood sugar levels and make it harder to manage prediabetes, Type 2 diabetes, Type 1 diabetes, insulin sensitivity, and insulin resistance.

Where do grapes fall on the scale of good fruits for people with diabetes? Somewhere in the middle: Depending on the type of grape, they have a low to medium glycemic index, so you can eat them in moderation along with other low-glycemic foods, but you shouldn’t overdo it. Here’s how grapes can be a healthy, beneficial part of your diet if you have diabetes.

Can people with diabetes eat grapes?

You can eat grapes if you have diabetes, but you may need to snack a little more cautiously than you might with some other types of fruit. “Grapes have the potential to notably raise blood sugar because they are high in sugar and low in fiber,” says Kimberley Wiemann, MS, RDN, a registered dietitian and owner of Kimberley Wiemann Nutrition LLC.

According to the U.S. Department of Agriculture (USDA), a 100-gram serving of red or green seedless grapes contains 18 grams of carbohydrates, 15.5 grams of sugar, and less than 1 gram of fiber. Black seedless grapes have about the same amount of carbs and fiber but a little bit more sugar (16.7 grams). You’ll want to limit your consumption of fruit juice, including grape juice, which often contains added sugars without the fiber of whole fruits.

So, how many grapes can you eat per day if you have diabetes? Wiemann says a 1- to 1 ½-cup portion size shouldn’t cause a blood sugar spike for most people with diabetes, but everyone has different energy needs, and some people may be able to eat more or less grapes without it affecting their blood glucose levels.

If you’re concerned, pair carbs like grapes with other macronutrients: “[Eating grapes] along with a food that contains fat or protein [can] help slow the digestion of sugar into the bloodstream,” suggests Wiemann.

Are grapes good for diabetics?

Grapes can be a small part of a healthy eating plan for people with diabetes, though they’re not necessarily the best fruit option. That doesn’t mean you can’t eat them at all; you should prioritize eating more low-glycemic-index fruits like apples, berries, and grapefruit. However, grapes do have a few health benefits that make them worth including in your meal plan (in moderation). Plus, they’re a better choice for a diabetes diet than the refined carbohydrates found in many packaged snacks.

They are low in calories

According to the USDA, one cup of grapes has about 104 calories. Depending on the size and variety, grapes are also at least 80% water, which not only contributes to your daily fluid intake but also helps fill you up more quickly for fewer calories, potentially aiding in weight loss. Wiemann says pairing grapes with a fat or protein source goes even further toward turning them into a satiating snack that can help deter overeating of other less healthful foods.

They contain the antioxidant resveratrol

The antioxidants in grapes—and their ability to reduce cell-damaging free radicals—are one of the main benefits for diabetics, says Inna Melamed, Pharm.D., functional medicine practitioner and author of Digestive Reset.

One antioxidant, in particular, is found in grapes and (eventually) wine: resveratrol. This plant compound has been attributed to dozens of health claims, such as protecting against cancer and signs of aging and improving eye, brain, and bone health, though many of these claims are still undergoing research and aren’t definitive.

The one area with the most research relating to resveratrol is heart disease; several studies have looked at the benefits of red wine on cardiovascular disease, suggesting that the resveratrol in red wine may improve cholesterol (including lowering LDL cholesterol), reduce blood vessel inflammation, and improve high blood pressure. However, other studies haven’t found the same benefits of drinking alcohol, so this is also still being studied.

They’re packed with vitamins and minerals

Although they have a bit more sugar (glucose and fructose) than some other types of fruit, grapes aren’t lacking in beneficial vitamins and minerals that support overall wellness.

A single cup of red or green grapes contains three different B vitamins—B6, thiamine, and riboflavin—which benefit metabolism, brain health, the immune system, and cell development. Grapes also contain high percentages of the daily values (DV) for potassium, vitamin K, and copper, all of which improve blood pressure, blood clotting, and the formation of blood cells. The purple fruit is additionally a good source of immune-supporting vitamin C.

Glycemic index of grapes

Based on grapes’ nutritional profile, most varieties have a glycemic index of about 53, which Wiemann says qualifies them as low-glycemic-index foods. (The glycemic index measures how quickly a food will increase blood sugar levels.)

Keep in mind, though, that black grapes have a bit different nutritional content. Because they’re higher in sugar, Dr. Melamed says they have a medium glycemic load of 59. This might not seem like a big difference, but people with diabetes are encouraged to choose low-glycemic-index foods to help them maintain a consistent blood sugar level. When shopping for grapes or choosing them as a snack, red or green grapes are somewhat more diabetes-friendly than black grapes because they have a lower glycemic index.

The bottom line

Grapes aren’t the best fruit for people with diabetes because they raise your blood sugar higher than some other types like blueberries or apples, but they’re still generally a nutritious choice that’s loaded with antioxidants and beneficial vitamins and minerals.

Like most fresh fruit, grapes are low-fat and low-calorie and, thanks to their high water content, fill you up. Choose red or green grapes when possible, and keep your serving size to 1 cup or less (unless your healthcare provider has given you different instructions on eating for your energy needs and blood sugar levels).