Good Fruit Juice for Diabetes? What to Choose (and What to Skip)
If you’ve ever wondered whether there’s such a thing as a good fruit juice to drink with diabetes, you’re not alone. Many people living with diabetes are told to limit juice because it can cause quick blood sugar spikes—but that doesn’t mean you have to give it up entirely. With the right type, portion, and pairing, fruit juice can still be part of a balanced, blood-sugar-friendly lifestyle.
Read on as I share exactly what you need to know about choosing fruit juice with diabetes. I’ll share the best juice for diabetes, what to skip, and a delicious, dietitian-approved recipe using my favorite blood-sugar-friendly juice.
This post is sponsored by Sunsweet Growers. As always, all opinions are my own
Does a ‘good’ fruit juice for diabetes really exist?
If you are trying to manage blood sugar, adding juice to your diet might feel a little tricky. Fruit juice, even 100% fruit juice, can contain less fiber than whole fruit. And without fiber, the natural sugars in juice are absorbed quicker, leading to faster blood sugar spikes. But does that mean that all fruit juices are off limits with diabetes? Not at all!
When it comes to choosing a juice for blood sugar management, you want to focus on the key nutrient that makes the biggest impact on blood sugar: fiber. By choosing a fruit juice that contains fiber, you can enjoy everything you love about juice without the negative impact on blood sugar.
The impact of fiber on blood sugar
Consuming fiber is one of the most underrated tools for managing blood sugar. It slows down the digestion and absorption of carbs, helping to keep glucose levels steady instead of spiking and crashing. Over time, this balanced blood sugar after meals can start to improve insulin sensitivity. Plus, when your gut bacteria ferment fiber, they produce short-chain fatty acids that further support blood sugar balance and overall metabolic health. This is why adding fiber to your plate, or to your glass, is key when it comes to diabetes management. Choosing a juice with fiber can go a long way in helping to promote steady blood sugar levels.
When Juice Can Fit in a Diabetes-Friendly Diet
Juice can fit into a diabetes-friendly meal plan—it just takes a little mindfulness. The key is portion control: stick to about 4-8 ounces (½ – 1 cup) at a time to keep the total carbs and natural sugars in check. How and when you drink it matters too. Pairing juice with protein, fiber, or healthy fats helps slow down sugar absorption and prevents those quick blood sugar spikes.
Some of the best times to enjoy juice include sipping it after a workout for quick hydration and nutrients, or blending it into balanced snacks—like a yogurt parfait—where it’s combined with protein and fiber. And since everyone’s body responds differently, keep an eye on your blood sugar and adjust your portions as needed.
The Best Fruit Juice for Diabetes (Dietitian-Approved)
There are a lot of fruit juices on the market, so trying to select the ‘best’ juice for diabetes can be challenging. You have to consider many factors from nutrition value, to taste, potential health benefits, and more. But after reviewing all the options, one choice stands out from the pack: Sunsweet’s PlumGood Juice.
Why is PlumGood my top pick as the best juice for diabetes? Here’s a few reasons why:
- 4 grams of fiber per serving
- One of the lowest calorie juices with only 60 calories per 8 ounce serving
- Crisp and refreshing taste from California-grown plums that you can enjoy alone or use in a variety of recipes as a sweetener
- Rich in nutrients, like vitamin C, that can support your body defenses, making it a great juice option for the whole family
The best news? PlumGood is kid-approved and can be enjoyed by the whole family while you keep your own blood sugar in check. Crisp, refreshing, and full of nutrients, PlumGood will be your family’s new favorite juice!
Incorporating fruit juice into your diabetes meal plan
Sure, you can sip on a glass of nutritious fruit juice, but that isn’t the only way juice can benefit your diabetes diet. When used strategically, juice can add flavor, nutrients, and even a touch of natural sweetness to your meals — without sending your blood sugar on a roller coaster.
Try using fruit juice as a natural sweetener in recipes where you might normally add sugar or syrup. A splash of juice can bring a refreshing, fruity taste to salad dressings, marinades, smoothies, or even baked goods.
You can also use juice to boost overall nutrition and add more fiber and antioxidants to your diet. Try combining juice with fiber-rich foods, like blending it into smoothies with chia seeds, oats, or leafy greens, to help slow digestion and steady blood sugar. Or stir a small amount into protein-rich foods, like cottage cheese or Greek yogurt, to create a satisfying snack that balances carbs with protein and fat.
Recipe: Plum Cheesecake Yogurt Parfait
(Diabetes-Friendly, Protein-Rich, and Delicious!)
How about when you use that juice to sweeten a delicious, blood-sugar-friendly dessert recipe (that’s so nutritious, you can eat it for breakfast)!
That’s exactly what my Plum Cheesecake Yogurt Parfait offers. It’s easy to make, perfect to take with you on-the-go, and rich in nutrition and fiber thanks to the star ingredient: Sunsweet PlumGood Juice.
What you’ll need: Cottage cheese, Greek yogurt, PlumGood Juice, oats, chopped nuts, chia seeds, and fresh fruit.
How to make it: In a small bowl, combine ½ cup PlumGood Juice with 2 tablespoons of chia seeds. Stir well, then refrigerate for about one hour, or until the mixture thickens into a gel-like consistency.
In a separate bowl, blend the cottage cheese with 2 tablespoons of PlumGood Juice until smooth. Spoon this mixture into the bottom of a parfait dish.
Add a layer of the PlumGood–chia mixture on top, followed by a layer of fresh sliced fruit. Then, blend plain Greek yogurt with the remaining PlumGood Juice and spoon it over the fruit.
Finish with a sprinkle of chopped nuts and serve chilled.
Plum Cheesecake Yogurt Parfait
Equipment
- 2 small mixing bowls
- 1 parfait glass
- 2 measuring spoons
Ingredients
- 2 Tbsp chia seeds
- 6 ounces Sunsweet PlumGood Juice
- 1/2 cup 2% cottage cheese
- 1/2 cup low fat Greek yogurt,unsweetened
- 1 Tbsp chopped nuts
- 1/4 cup fresh strawberries, sliced
Instructions
- In a small bowl, combine ½ cup PlumGood Juice with 2 tablespoons of chia seeds. Stir well, then refrigerate for about one hour, or until the mixture thickens into a gel-like consistency.
- In a separate bowl, blend the cottage cheese with 2 tablespoons of PlumGood Juice until smooth. Spoon this mixture into the bottom of a parfait dish.
- Add a layer of the PlumGood–chia mixture on top, followed by a layer of fresh sliced fruit.
- Blend the plain Greek yogurt with the remaining PlumGood Juice and spoon it over the fruit.
- Sprinkle the chopped nuts on top of the parfait and serve chilled. Enjoy!
Nutrition
The Bottom Line on Good Fruit Juice for Diabetes
Juice isn’t off-limits — it’s all about portion, pairing, and purpose. When you choose fruit juice like PlumGood from Sunsweet and enjoy it mindfully alongside fiber- or protein-rich foods, it can add flavor and nutrients without spiking your blood sugar. The key is to sip smart and savor it as part of a balanced, nourishing diet.
To find Sunsweet PlumGood juice at a store near you, visit Sunsweet.com