The 7 "Bad" Fruits That Can Actually Improve Insulin Resistance, According to Dietitians

Flip the script on these popular fruits and add them to your cart to better manage your blood sugar.

Brittany Conerly

Nearly 40 million Americans have diabetes.

The development of pop in 2 diabetes begins long before a diagnosis, namely withinsulin resistance.

a recipe photo of the Cucumber & Watermelon with Mint-Basil Dressing

Photo:Brittany Conerly

Treating insulin resistance involves making dietary and lifestyle changes to keep your blood sugar balanced throughout the day.

But experts actually recommend eating some of these so-called bad" fruits.

What Is Insulin Resistance?

Insulin resistance involves your bodys ability (or lack thereof) to process the food you eat.

Insulin resistance is a condition in which the body does not respond as it should to the hormone insulin.

As a result, your pancreas releases insulin to move sugar into your cells to be used as energy.

Alternatively, insulin may also help store excess glucose in your liver for future use.

For a protein-packed way to enjoy this fruit, consider trying our reader favorite,Avocado Tuna Salad.

Cherries

Another favorite is the vibrant cherry.

Tart cherries in particular are a good source of melatonin, a compound that helps to regulate sleep.

Quality sleep is associated with improvements in insulin sensitivity as well as reduced fasting glucose levels, she says.

This may also play a role in improving insulin resistance, she says.

Pears

One of the highest-fiber fruits, pears can fit into a diet that helps insulin resistance.

Increasing the fiber in ones diet has been associated with a reduced risk of insulin resistance.

Persimmon

A tropical fruit native to warm climates, persimmons pack some serious insulin resistance-fighting perks.

Try thisBitter Greens Salad with Persimmons, Manchego & Hazelnut Vinaigrette.

Watermelon

Last, but certainly not least, is the summer favorite,watermelon.

However, there is no one-size-fits-all approach to nutrition, especially when you have insulin resistance or diabetes.

There is no magic fruit that can help prevent insulin resistance.

Working with a registered dietitian will help determine which fruits are best for you, Rose-Francis says.

Center for Disease Control and Prevention.Diabetes.

Center for Disease Control and Prevention.About Insulin Resistance and jot down 2 Diabetes.

2021;106(10):e4097-e4108.

2023;33(12):2428-2439. doi:10.1016/j.numecd.2023.08.002