Nectarines are suitable for people with diabetes. Their low glycemic index will not make your blood sugar spike too quickly. Plus, they're packed with vitamins, fiber, and antioxidants that are good for your health. Just remember to eat them in moderation along with other healthy foods. 

Key Facts

  • Nectarines have vitamins C and A, fiber, and natural sugars.
  • They have a low glycemic index (39), suitable for people with diabetes without spiking blood sugar.
  • Medium-sized nectaries have 11.2 grams of sugar, making them low in sugar.
  • A healthy diet won't just help control blood sugar and prevent full-blown type 2 diabetes but will help you live a healthier life.
  • Nectarines offer vitamins, antioxidants, and potential heart health benefits.

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, do note to 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. 

What Are The Benefits Of Eating Nectarines?

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.

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About the Author

Ely Fornoville

Hi, I'm Ely Fornoville, and I am the founder of Diabetic Me. Being a type 1 diabetic since 1996, I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I currently use a Medtronic Guardian 4 CGM and a MiniMed 780G insulin pump with Humalog insulin.

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