The best fruits and vegetables for type 2 diabetes
Fruits are an important staple in the diet. Whether you have Diabetes 2 or not, fruits provide you with fiber, vitamins and minerals essential for a complete and balanced diet. If you have type 2 diabetes, you can still enjoy the benefits of fruits, except for those fruits that contain high levels of carbohydrates and sugars and which may have an effect to increase your blood glucose level. When choosing a fruit, always opt for fresh fruit. If you don’t have fresh fruits, try to find dried or frozen fruits with no added sugar.
You should include fruits with a low glycemic index to control your diabetes 2. Fruits with a 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 glycemic index, the glycemic load per meal serving (120g size) is low; therefore, unless you eat a lot at once, it won’t have a great effect on your blood glucose levels. So a typical serving, because so much of it is water, contains very few carbohydrates and therefore has a low glycemic load. However, since watermelon is high in sugar, you should still eat it in moderation.
You can consume these fruits raw or cooked, or in the form of fruit juice, but with no added sugar! When buying fruits, try to buy small pieces. Try to avoid fruit juices. Instead, opt for whole fruits, as they contain more fiber and are more abundant. If necessary, when purchasing canned fruit juices, check the label for the following (which is best): “no sugar or extra light” or “no sugar added.” Stay away from frozen or canned fruits in heavy syrup.
Vegetables provide vitamins, minerals and fiber. The best vegetable options can be found to be low in carbohydrates! Vegetables recommended in a type 2 diabetes diet include broccoli, lettuce, spinach, cabbage, asparagus, Brussels sprouts, cauliflower, radish, turnip, mushrooms, peas, bean sprouts, carrots, onions, bell peppers (all varieties) , green beans, Eggplant, Celery, Cucumber, Zucchini, Tomato, Chili peppers and vegetable juice.
Eat raw or cooked vegetables prepared with little or no fat and with little or no dressing (or sauces). Opt for fat-free or low-fat dressings on salads, as well as raw vegetables. In your vegetable dish, you can also add some minced garlic or onion. Use low-fat broths or water to steam vegetables. Also, add a little lemon juice or a little vinegar to put on your veggies. You can even put some smoked turkey or a few pieces of lean ham with vegetables while cooking (for flavor), in place of any other type of fats. Another good idea is to sprinkle vegetables with spices, peppers, and many of the commonly available herbs. If you still want to add a certain amount of fat, use soft margarines, olive oil, or canola oil instead of butter or fatty meats.