Key takeaways

Oranges are a diabetes-friendly fruit when eaten in moderation due to their low glycemic index and high fiber content.
They are rich in vitamin C and potassium, supporting immune function and blood pressure regulation.
It is best to eat one medium orange, pair it with protein, and choose whole fruits over processed forms like juice.

In this article:

Oranges and diabetes
Benefits
GI of oranges
Adding oranges to your diet

In this article

Oranges and diabetes
Benefits
GI of oranges
Adding oranges to your diet

There’s nothing like biting into a sun-kissed orange, its juice filling your mouth with the refreshing taste of citrus. But if you’re a person living with diabetes, you may wonder what effect the sweet treat will have on your blood sugar. You probably know that managing your blood sugar levels means being mindful of your carbohydrate intake and the glycemic index of your foods. Maintaining a balanced diet that supports overall health while stabilizing blood sugar levels is essential.

So, can you eat oranges with diabetes? The answer is a resounding yes! Here are considerations to keep in mind when incorporating oranges into a diabetes management plan.

Can people with diabetes eat oranges?

“While many people with diabetes think they need to avoid oranges due to their sugar content, these fruits are actually rich in heart-healthy nutrients,” says Michelle Routhenstein RD, a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.com. They can, and should, be part of a diabetes-friendly diet, she says.

While oranges do contain natural sugars, their low glycemic index and high fiber content mean they have a minimal effect on blood sugar levels when eaten in moderation. Generally, one medium orange (which contains about 12 grams of sugar) per day is a safe choice for most people with diabetes. Vandana Sheth, RDN, a registered dietitian and certified diabetes expert in Los Angeles, California, recommends enjoying an orange as part of a meal or as a snack paired with protein or healthy fats, such as a quarter cup of nuts or a one-ounce serving of cheese. This combination helps minimize the effect on blood sugar.

And, be sure to stick with whole oranges instead of processed options like orange juice or dried fruit, says Raj Dasgupta, MD, an internist and program director at Huntington Health Hospital in California. That’s because they contain fiber, essential nutrients, and no added sugars, so they’re less likely to cause a blood sugar spike.

Be mindful of your total carb intake and how eating fruit affects your blood sugar. Your best bet? Consult a healthcare provider or registered dietitian for help customizing your daily dietary needs.

Are oranges good for people with diabetes?

The best fruits for diabetics are citrus fruits like oranges and grapefruit, berries, kiwis, and apples because they’re relatively low in sugar and packed with fiber, says Dr. Dasgupta. So, what specific health benefits do oranges have for people with diabetes? Oranges provide a wealth of vitamins, minerals, and antioxidants that support overall health, boost immune function, and help with blood sugar control.

Rich in vitamins and minerals

Oranges are loaded with essential vitamins and minerals, particularly vitamin C, which support the immune system and reduce oxidative stress (damage caused by free radicals). In fact, one orange contains 70 mg to 90 mg of vitamin C—most, if not all, of the recommended daily value, which is 90 mg for men and 75 mg for women.

According to one study, oral supplementation of vitamin C (in the form of ascorbic acid) in patients with Type 2 diabetes mellitus improved markers of oxidative stress and insulin sensitivity. A systematic review and meta-analysis showed similar findings, with researchers concluding that ascorbic acid is beneficial for glucose control and insulin resistance.

Oranges also contain potassium, which is essential for regulating blood pressure and protecting against cardiovascular disease, says Routhenstein. For individuals with diabetes who are at increased risk of hypertension, potassium is a necessary component of a meal plan.

High in fiber

The high fiber content (about three grams) of oranges is beneficial for diabetics, says Routhenstein. “Oranges contain a particular fiber called pectin, which helps to slow down the absorption of blood sugar into the bloodstream, helping with blood sugar regulation,” she says.

According to the Centers for Disease Control and Prevention (CDC), fiber is important for individuals with diabetes or prediabetes. In addition to supporting blood sugar control, it helps with weight management and is recommended for any weight loss program. What’s more, it reduces the risk of heart disease, a common diabetes complication.

Contain antioxidants

The flavonoids found in oranges, such as hesperidin, help protect the body from oxidative stress and combat inflammation, says Routhenstein. “This is particularly beneficial for individuals with diabetes, as they are at a higher risk for oxidative damage,” she explains.

While most oranges are beneficial, blood oranges may be slightly more beneficial due to their higher anthocyanin content. Research suggests that anthocyanins may lower blood glucose levels by protecting β-cells (regulators of inflammation), improving insulin resistance, increasing insulin secretion, and improving liver function.

Glycemic index of oranges

Fresh oranges contain sugar, but their glycemic index and load are more important indicators of their potential impact on blood sugar. Dr. Dasgupta says the glycemic index measures how quickly a food raises blood glucose levels; foods are assigned a numeric value from 0 to 100 based on how much they raise blood sugar levels approximately two hours after eating it. For example, pure glucose has a GI of 100.

“Oranges have a low-to-moderate glycemic index (GI) of 43, which means they cause a slower, more gradual rise in blood sugar levels compared to high GI foods,” says Routhenstein. making them a good choice for individuals with diabetes,” says Routhenstein. That’s because foods with a low glycemic index are digested more slowly, promoting steady blood sugar control.

Another important consideration is a food’s glycemic load, which indicates how fast glucose from a specific food enters the bloodstream and how much glucose a serving contains. Glycemic load measures how much a food increases blood sugar levels. The value is calculated by multiplying the glycemic index by the amount of carbohydrates in a serving and then dividing by 100. A 100-gram serving of oranges has about 12.5 grams of carbohydrates, giving it a low glycemic load value of 5.4, meaning it has a minimal impact on your blood sugar.

How to enjoy oranges if you have diabetes

To incorporate oranges into your diabetes meal plan, Sheth offers the following tips:

Practice portion control: Stick to a serving size of one medium-sized orange to control your daily carbohydrate intake.
Pair it with protein: Oranges paired with a protein source, like almonds or Greek yogurt, can help stabilize blood sugar levels.
Make it part of a meal: Consider adding oranges as a salad topping or a sweet meal component.
Stick with fresh oranges: Other forms, like unsweetened or sweetened fruit juice, canned oranges, and sweetened dried oranges, lack fiber and can cause blood sugar spikes.

The bottom line

Oranges can be a delightful addition to a diabetes diet. Their high fiber content, low GI, and abundance of vitamins offer many health benefits. As with any food, moderation and mindful eating are key to enjoying oranges while managing diabetes effectively—it’s best to stick to one medium orange and be mindful of your daily carb intake.

Can you eat oranges if you have diabetes?