Fed up of counting calories while eating. Include fruits in your diet. They are highly nutritious and fibrous. They not only make sumptuous food but also absorb sugar gradually. But please avoid having processed ones like sauce and juice as they have negligible fibre and reduced amount of vitamins and proteins. Fruits also reduce the risk of diseases linked with type 2 diabetes-like obesity, heart attack and stroke.
A balanced diet helps a diabetic to get enough energy and maintain a healthy weight too. Small portions of banana and citrus fruits should be taken as they contain potassium and vitamins(A end C) respectively. It is time to say goodbye to the so-called myth that if you want to keep the A1c under control then forget fruits from your diet. Believe me, some fruits are a powerhouse of many important nutrients. Diabetic people should have a medium-sized fruit or one-cup of smaller sized fruit. A variety of fruits in a platter is more beneficial. It has been analysed that fruit intake and Type 2 Diabetes are inversely related.
Glycemic index(GI) is a ranking to show how carbohydrate affects blood glucose level. GL is a way of measuring how food affects blood sugar managing overtime. Food having low GI and GL level are good for diabetic patients.
These low GI and GL fruits are good for people having type 2 diabetes –
Apples, avocados, bananas, berries cherries, grapes, kiwi fruit, nectarines, orange, peaches, pears, plums and strawberries.
Fruits with medium-GI and GL levels are Honeydew melon, figs, papayas and pineapples.
Fruits with high-GI and GL which are absolutely null and void for a diabetes patient are:
Dates and watermelon.
You may add Citrus fruits to meals as they are loaded with vitamin C. An orange comprises of 62 calories and 15 g of carbohydrate.
Berries can be eaten raw as well as cooked whether blueberry or strawberry. Loaded with antioxidants and vitamins 3/4th cup of blueberry contain 62 calories and 16 g of carb.
Apples are popular and delicious and can be eaten raw for a snack or dessert. When cooked, as a spice up with cinnamon or ginger and a little honey. Loaded with fibre and vitamin C, a small apple has 77 calories and 21 g of carbohydrate.
Avocados contain monounsaturated fat, which is useful for the body. They are eaten raw, in salsas, or as guacamole. Herbs, vegetables, lime or lemon can be added for taste.
Cherries are nutritious. They are anti-inflammation and contain antioxidants which fight deadly diseases. 1 cup contains 78 calories and 19 g of carbohydrate.
Peaches are rich in potassium and vitamins A and C. Make a smoothie with low-fat buttermilk, ginger cinnamon can be added to spice it up.
An apricot has 17 calories and just 4 g of carbohydrates and vitamin A.
For a good source of vitamin K add pears to your meal.
Kiwi provides potassium, fibre, and vitamin C to our body and has 56 calories and 13 g of carbohydrates.
