Can people with diabetes eat jujube?

ahsan65@gmail.comSeptember 5, 2025

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Jujube Fruit is a nutritious option with many vitamins and minerals. And no, we are not talking about candies, but real fruit.

Like most other fruits, jujubes contain a significant amount of carbohydrates, which means that they can increase your blood sugar if you suffer from diabetes. But in moderation, Jujubes can have a place in a healthy diet suitable for diabetes.

This date in the form of a date is popular in parts of Asia. It may not be easy to find in grocery stores in the United States, but can be available from specialized grocers. It can be appreciated fresh or dried, although dried fruits tend to be easier to eat, according to the American Diabetes Association.

Nutritional jujube facts

Fresh Jujubes look like and taste a bit like small apples. They can come in many shades of green and red.

A portion of 100 grams (g) of jujube fruit (3.5 ounces, or approximately one handle) has 79 calories and 20 g of carbohydrates, according to the American department of agriculture (USDA).

This portion is also filled with almost all the recommended daily quantity of vitamin C, which helps the immune system of the body and provides antioxidants, according to the office of food supplements.

Vitamins and minerals such as iron and phosphorus are also found in jujube fruits, explains Shanthi Appelö, RD, Dietary spokesperson and well-being recorded with Blue Cross Blue Shield from Michigan to Detroit.

Dried jujubes, which resemble dates, are much denser, according to the USDA. A portion of 100 contains 281 calories and 73 g of carbohydrates, including 6 g of fibers. It has even more vitamins and minerals, but the lower water content can facilitate the ate.

If you buy dried jujube fruit, make sure the product has no added sugar and is not canned in the syrup. Jujubes are often candied and sweet, and the addition of refined sugars makes them less healthy.

Is Jujube Fruit good for diabetes?

Fresh jujube fruit contains a good amount of carbohydrates, like other fresh fruit, which means that it has the potential to climb your blood sugar.

But even high -carbohydrate fruits can be part of a diabetic diet when appreciated in moderation, according to the Cleveland Clinic.

Callö says that due to its high fiber content, Jujube is a good choice of fruit when you suffer from diabetes: “Compared to other fruits, jujube fruits are rich in fiber.

The fiber takes more time to digest, so it has less immediate effect on your blood sugar. It is also more filling than other carbohydrates and supports healthy digestion, according to centers for Disease Control and Prevention (CDC).

If you are looking for jujube fruit in the United States, it could be easier to find dried fruit rather than fresh. But beware: dried jujube fruits tend to be higher in sugar. This means that you should be attentive to your size.

Callö says that it only takes 2 tablespoons of dried jujubes to eat a portion of 15 g of carbohydrates.

How to take advantage of jujube fruits

Because it is easy to do too much on the fruits, Callö says it is logical to combine jujubes with proteins and fats to help manage your blood sugar.

Adding protein to your fruit also allows you to feel more full longer, according to the National Library of Medicine.

Jujube fruits can be part of the snacking of intelligent carbohydrates with nuts or low -fat dairy products. If you suffer from diabetes and want to take advantage of the jujube, Callö suggests the following: