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Tuesday, December 13, 2016

Fruits and Vegetables

Fruits are certainly an paramount staple of one’s diet.

Whether one has Type two diabetes or not, fruits come alomg with fiber, vitamins and minerals which arevital for a complete balanced diet. It is an undisputed fact that for people with Diabetes 2, they can still enjoy the benefits of fruits, except those fruits which contain high levels of carbohydrates and sugars which can have an effect to increase your blood sugar readings. 

So for fruit, best choice is fresh fruit. If fresh fruits are not available try to find dried or frozen fruits with no additional sugar.

Fruits and Vegetables


You must include fruits with a low Glycemic Index to control your Type 2 Diabetes, which is best for your health. The fruits with low Glycemic Index include 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, as watermelon is high in sugar, you must still take in 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,Individuals with Type 2 Diabetes are advised to try to buy small pieces. Individuals with Diabetes Type 2 try their best to run away from fruit juices. Rather, select whole fruits as they have greater 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 also fiber. Ideal vegetables have only the smallest levels of carbohydrates! The list of vegetables recommended in a Diabetes Type 2 diet plan has 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 possibly 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 your vegetables dish, you can also mix in some chopped garlic or onions. It is smart to start using low-fat broths or water to steam the vegetables. 

Add lemon juice or even some little vinegar to spruce up vegetables. Sufferers with Type II Diabetes 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. If one needs to include a portion of fat for taste, make use of soft margarines, olive oil, or canola oil rather than butter or fatty meats.