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 those fruits that contain high levels of carbohydrates and sugars and can have an effect to increase your blood glucose level. When choosing a fruit, always opt for fresh fruit. If fresh fruit is not available, try to find dried or frozen fruit with no added sugar.

You should include low glycemic index fruits to control your diabetes 2. Low glycemic index fruits include cherries, plums, grapefruit, dried apricots, raisins, peach (canned juice), apple, fresh pear, strawberries, plum, guava, Orange, Grape, Papaya, Banana, Kiwi, Pineapple, Figs and Mango.

Although watermelon has a high glycemic index, the glycemic load per food serving (120 g size) is low; therefore, unless you consume a lot at one time, it won’t have much of an effect on your blood glucose levels. Therefore, 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 eat it in moderation.

You can consume these fruits raw or cooked, or in the form of fruit juice, but without added sugar! When buying fruit, try to buy small pieces. Try to avoid fruit juices. Instead, opt for whole fruits, as they contain more fiber and are more filling. If necessary, when buying canned fruit juices, check the label for the following (which is best): “sugar-free or extra light” or “no added sugar.” Stay away from frozen or canned fruits in heavy syrup.

Vegetables provide vitamins, minerals and fiber. The best vegetable options can be found to have low amounts of carbs! Recommended vegetables 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, Tomatoes, Chilies and vegetable juice.

Eat cooked or raw vegetables prepared with little or no fat and little or no dressing (or sauce). Opt for fat-free or low-fat dressings on salads, as well as raw vegetables. In your vegetable dish, you can also mix in some minced garlic or onion. Use low-fat broths or water to steam vegetables. Also, add some lemon juice or some vinegar to put on your vegetables. You can even put some smoked turkey or a few pieces of lean ham with vegetables while it cooks (for flavor), instead of any other types of fats. Another good idea is to sprinkle the vegetables with spices, peppers, and many of the commonly available herbs. If you still want to add some fat, use soft margarines, olive oil, or canola oil instead of butter or fatty meats.