Yes, nectarines are a smart and diabetes-friendly fruit. With a low glycemic index of 39 and just 11.2g of sugar per medium fruit, they won’t spike blood glucose levels quickly. Nectarines also deliver antioxidants, fiber, and essential nutrients like potassium and vitamin C—supporting heart health, blood sugar control, and weight management when enjoyed in moderation.
Key Takeaways
- Nectarines have a low glycemic index (39), making them safe for most people with diabetes
- A medium nectarine contains only 11.2g of natural sugar and provides vitamins C, A, and potassium
- Compared to peaches, nectarines are lower in sugar, calories, and carbs
- Their antioxidants and fiber may help reduce inflammation, cholesterol, and blood sugar spikes
- A balanced diet that includes fruits like nectarines can help manage or prevent type 2 diabetes
This guide explains why nectarines are a good fruit choice for people with diabetes and how they fit into a balanced, blood sugar-conscious diet.
Table of Contents
Can Diabetics Eat Peaches and Nectarines?
Yes, people with diabetes can eat peaches and nectarines. They are a great source of vitamins and a delicious treat. Stone fruits are especially delicious, sweet, and juicy in the summer.
Peaches and nectarines are fruits that have a very comparable nutrient profile. They are high in natural sugars and fiber and contain many vitamins and minerals. They are full of vitamins C and A, as well as beta-carotene.
Peaches are higher in calories, carbohydrates, and sugar than nectarines.
What Is The Glycemic Index of Nectarine?
Nectarines have a low glycemic index of 39, so they won’t cause a quick rise in blood sugar levels. Nectarines have a lower glycemic index than other fruits like bananas, oranges, pineapple, and papaya. Plums, on the other hand, have a lower glycemic index.
Nectarine is low in calories, carbohydrates, and sugar. It’s only about 50% of an apple’s amount, for example.
It has been shown that food with a high glycemic index can increase your risk of heart disease because it causes blood lipid levels to rise quickly.
Are Nectarines High in Sugar?
Nectarines are not high in sugar. According to FoodData Central, a medium-sized nectarine of 142 grams contains 11.2 grams of sugar. They also include a lot of potassium, vitamin C, copper, and other vitamins and minerals.
- Calories: 63
- Fat: 0.5 grams
- Carbs: 15 grams
- Protein: 1.5 grams
- Fiber: 2.4 grams
- Sugar: 11.2 grams
- Potassium: 6% of the Daily Value (DV)
- Niacin (vitamin B3): 10% of the DV
- Vitamin C: 8.5% of the DV
- Copper: 13.6% of the DV
Nectarines are safe to eat on a diet for people with type 1 or type 2 diabetes. They are low on the glycemic index, meaning they won’t spike your blood sugar levels too quickly. However, eat them in moderation.
What Are The Benefits of Eating Nectarines?
Since nectarines are low on the glycemic index, they are said to not negatively affect diabetic individuals’ ability to control their sugar spikes during the day.
Contains Vitamins and Minerals
Aside from being healthy for diabetics, one of the many benefits of eating nectarines is that it contains numerous vitamins and minerals, including vitamin A, vitamin C, folate, calcium, and potassium, just to name a few.
Contains Antioxidants
In addition to many vitamins and minerals, they also contain many antioxidants, such as vitamin C and beta-carotene, which help fight disease.
Reduces Risk of Cardiovascular Disease
On top of the fact that they contain antioxidants, nectarines have also been shown to lower LDL cholesterol levels, which can reduce your chance of developing heart disease.
Aid in Losing Weight
Additionally, they can help you lose weight because nectarines are low in calories, don’t contain many carbohydrates per serving, and fill you up with fiber without adding too much sugar to your body.
Conclusion
Nectarines are a healthy fruit option for people with diabetes because they contain low amounts of sugar and high levels of antioxidants. Nectarines can help you lose weight, reduce your risk of cardiovascular disease, and fight off the free radicals that cause premature aging and cancer.
Sources
At Diabetic Me, we are committed to delivering information that is precise, accurate, and pertinent. Our articles are supported by verified data from research papers, prestigious organizations, academic institutions, and medical associations to guarantee the integrity and relevance of the information we provide. You can learn more about our process and team on the about us page.
Interesting article, Ely Fornoville. The glycemic index of nectarines being lower is particularly beneficial for my patients with diabetes. It’s essential to highlight how fruit, when consumed in moderation and part of a well-balanced diet, can contribute positively to managing blood sugar levels. Additional research into individual responses to such fruits could further personalize dietary advice for those with diabetes.
Becca, does it mean all fruits low in glycemic index are ok?
Great question, Jim. Generally, fruits with a low glycemic index are better options but it’s also important to consider overall carbohydrate intake and individual health conditions. Consulting with a dietician can offer personalized advice.
heard nectarines make u run faster cause of all that health stuff, gonna eat them instead of energy drinks lol
I absolutely adore incorporating nectarines into my family’s diet, especially after reading about their benefits and low glycemic index in Ely Fornoville’s article. It’s reassuring to know we’re making healthy choices that taste great too! Keep these enlightening pieces coming!
Hey Tammie, do u think nectarines are kid friendly? wanna try them for my lil bro.