Fruits are an important staple of one’s diet. Whether one has Type ii diabetes or not, fruits are known to have fiber, vitamins and minerals, so important for the balanced diet. It is a well known fact that for patients with Diabetes 2, they can still enjoy the benefits of fruits, except fruits which contain high levels of carbohydrates and sugars and that can have an effect to increase your blood sugar readings. When selecting a fruit, always gor for 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, try to buy small pieces. People with Type 2 Diabetes try their best to do not consume fruit juices. Instead opt for whole fruits since they contain more fiber and are more filling. Shopping for juices, closely watch the labels for : “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. Good vegetables, are those containing lowest proportions 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 meals comprising mainly vegetables, add in chopped garlic or onions. So, why not use of low-fat broths or water to steam the vegetables. Also, add in some lemon juice or a little vinegar to put on your vegetables. Individuals with Diabetes Type 2 can even put in some smoked turkey or a couple of pieces of lean ham with vegetables while cooking (for flavoring), instead of any other kind fats. A great option is sprinkling vegetables with spices, peppers, and easily obtainable herbs. Needing to add a little ‘fat’ for flavour, how about soft margarines, olive oil, or canola oil instead of butter or fatty meats.
