Fruits are an important staple of one’s diet. Whether anyone has Type ii diabetes or not, fruits indeed give one fiber, vitamins and minerals which are important for a complete balanced diet. If you are suffering from Type 2 Diabetes you 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 glucose level. While choosing a fruit, always opt for fresh fruit. Can’t get fresh fruit ? Go for dried or frozen! But the variety without extra added sugar.
You must include fruits with a low Glycemic Index to control your Type 2 Diabetes, which is best for your health. Low Glycemic Index fruits are the following: 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. Try to avoid 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.” Steer away from fruits that are frozen or tinned in sugary juice.
Vegetables supply vitamins, minerals and also fiber. Good vegetables, are those containing lowest proportions of carbohydrates! A selection of vegetables suggested in a Diabetes 2 diet menu 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 could include 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. Make 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. You can even put in some smoked turkey or a few pieces of lean ham with vegetables while cooking (for flavoring), instead of any other kind fats. An excellent choose is to sprinkle your vegetables with spices, peppers, and the commonly available wide variety herbs. Needing to add a little ‘fat’ for flavour, how about soft margarines, olive oil, or canola oil instead of butter or fatty meats.
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