One of the major causes of type 2 diabetes is fructose in fruits. But people with diabetes should also eat fruits for its goodness. There is a study of over 100 female patients in the US on what kind of fruits are good or bad considering the risk of type 2 diabetes (1). Studies over 100 men and women with follow-up. Let’s look at the top 5 fruits for type 2 diabetes.

1. Blueberries. King of the fruit. Decrease the risk by 33%. What does it make so special? It is the purple-colored anthocyanin, highly contained in blueberries, apples, and grapes. Anthocyanin can activate the enzyme AMPK( adenosine monophosphate-activated protein kinase), which increases glucose uptake rate in tissue and muscle and reduces glucose production in the liver through gluconeogenesis (2). It also increases insulin secretion in the pancreas, and it improves hemoglobin A1c and triglyceride levels. So, anthocyanin intake through blueberries is linked to preventing diabetes. 
2. Grapes. Grapes and raisins are the second most powerful fruit for diabetes patients. Resveratrol, a polyphenol found in grapes, suppresses insulin resistance. Grapes decreased the risk of diabetes by 19% due to resveratrol in grapes. It increases insulin sensitivity in the body. It would be best if you ate the grape peel because there is a lot of resveratrol in the grape peel. If you don’t want to, try mulberry; the flesh in it is rich in polyphenols.
3. Prunes. Prunes have chlorogenic acid, which reduces glucose-dependent insulin secretion (3). Chlorogenic acid reduces fasting blood glucose in clinical trials. It also increases glucose uptake into the muscle. And purnes are a good choice because taking prunes makes you feel fullfillness, and reduces the amount of meal in the day. 
4. Apples. In a meta-analysis study, the apples and pear diet showed that consumption of apples and pears was associated with an 18% reduction in T2DM risk (4). Apple also contains a high amount of anthocyanin for its anti-diabetes work. The phenolic and antioxidant content of apples, with fiber, helps to reduce the risk of developing type 2 diabetes.
5. Grapefruits. Grapefruits contain anthocyanin and naringin. The naringin, like sitagliptin, diabetes medicine, similarly inhibits the DPP4, which inhibit stimulating insulin secretion and suppresses glucagon secretion. Naringin just acts like a drug, and this can lead to glucagon-like peptide increases and, as a result, improve the body’s glucose tolerance. But grapefruit has many interactions with oral medications, so ask your doctor before you eat.

One thing you should remember is to eat whole fruits, not juice or powder form. Fruit juice without fiber pushes lots of fructose into the gut and burdens the pancreas to release too much insulin. Which increases insulin resistance eventually. These fruits are a healthy choice because not only of the compounds in them but also the fiber, which lowers glycemic index. Try to avoid tropical fruits which have a lot of sugar in them. Wish to find your best fruit for a healthy life.

References
1) Isao Muraki, research fellow1, Fumiaki Imamura, investigator scientist2, JoAnn E Manson, professor of medicine345, Frank B Hu, professor of nutrition and epidemiology135, Walter C Willett, professor of epidemiology and nutrition135, Rob M van Dam, associate professor16, Qi Sun, assistant professor15. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ 2013; 347
2) Takikawa M, Inoue S, Horio F, Tsuda T. Dietary anthocyanin-rich bilberry extract ameliorates hyperglycemia and insulin sensitivity via activation of AMP-activated protein kinase in diabetic mice. J Nutr2010;140:527-33.
3) Tunnicliffe JM, Eller LK, Reimer RA, Hittel DS, Shearer J. Chlorogenic acid differentially affects postprandial glucose and glucose-dependent insulinotropic polypeptide response in rats. Appl Physiol Nutr Metabol. 2011;36:650-9
4) Xiao-fei Guo, ORCID logo a Bo Yang,a Jun Tang,a Jia-Jing Jianga and Duo Li*a . Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies. Food & Function 2017, issue 3.