Fruits are an important staple of one’s diet. Whether one has Type 2 Diabetes or not, fruits are known to have fiber, vitamins and minerals, so important for the balanced diet. It is a medically accepted fact that for sufferers with Type two Diabetes, they can still enjoy the benefits of fruits, except those fruits which contain high levels of carbohydrates and sugars and that can have an effect to increase your blood sugar levels. So for fruit, best choice is fresh fruit. If fresh fruits aren’t an option, use dried or frozen fruits with no added sugar.
You must include fruits with a low Glycemic Index to control your Type 2 Diabetes, which is best for your health. Those fruits with the lowest Glycemic Index are Cherries, Prunes, Grapefruit, Dried Apricots, Raisins, Peach (canned juice), Apple, fresh Pear, Strawberries, Plum, Guava, Orange, Grapes, Papaya, Banana, Kiwi, Pineapple, Figs, and Mango.
Although watermelon has a high Glycaemic Index, the glycemic load per food serving (size of 120g) is low; so unless you consume lots in one go, it will not have a big effect on your blood glucose levels. So, a typical serving, because so much of it is water, contains very little carbohydrate and thus has a low glycemic load. However, since watermelon is high in sugar, you should still eat it in moderation.
You can consume these fruits either in raw or cooked form, or in the form of fruit juice, but with no added sugar! While buying fruits, People with Diabetes Type 2 try to get smaller pieces. Patients with Type 2 Diabetes try their best to don’t think about fruit juices. Instead opt for whole fruits since they contain more fiber and are more filling. If you must, when buying canned fruit juices, check the label for the following (which is the best): “unsweetened or extra-light,” or “no sugar added.” Keep far from fruits that are frozen or in tins packed with heavy syrup.
Vegetables supply vitamins, minerals and fiber. Ideal vegetables have only the smallest levels of carbohydrates! The vegetables recommended in a Type 2 Diabetes diet include Broccoli, Lettuce, Spinach, Cabbage, Asparagus, Brussels sprouts, Cauliflower, Radish, Turnip, Mushrooms, Green Peas, Soybean sprouts, Carrots, Onions, Peppers (all varieties), Green Beans, Eggplant, Celery, Cucumber, Zucchini, Tomatoes, Chilies, and vegetable juice.
Consume cooked or uncooked vegetables prepared with little or no fat, and with little or no dressings (or sauces). Opt for fat-free or low-fat dressings on salads, as well as on uncooked vegetables. In ‘vegetables’ based recipes, one could also mix in some chopped garlic or onions. So, why not use of low-fat broths or water to steam the vegetables. You can include lemon juice or a little vinegar to add zest to vegetables. People with Type two Diabetes can even put in some smoked turkey or a few bits of lean ham with veggies while cooking (for flavoring), instead of any other kind fats. A great option is sprinkling vegetables with spices, peppers, and easily obtainable herbs. When the dish requires a proprtion of fat, try to use use the soft margarines, olive oil, or canola oil to replace place of butter or fatty meats.
Tags: diabetes, fruits, Glycaemic Index, vegetables
