Fruit to the Rescue of People With Type 2 Diabetes! – One way to help prevent or control type 2 diabetes, is by keeping your body weight normal and especially by controlling your waist measurement. Another is by keeping your blood sugar level steady throughout the day. A good way to do this is by eating bulky, high-fiber foods with lots of nutrients and a low glycemic index… enter fruit.
A medium apple with its skin contains 4 grams of fiber, putting you well on the way to the 30 grams of fiber needed per day. With 80 calories and 15 per cent of the daily requirement for vitamin C, an apple a day is not such a bad idea.
According to the Centers for Disease Control and Prevention, only 33 per cent of American manage to eat the recommended two servings of fruit per day.
People often say they eat fast foods because they don’t have time to prepare meals. Much of what is wrong with our diet is more the result of bad habits and thoughtlessness, than a product of being too busy. How much time and effort goes into preparing an apple to munch for a healthy snack? Your desk drawer where you keep candy could hold a small packet of raisins just as well.
Of course, when you have a craving and you are hungry, a doughnut has a lot of appeal. What if you don’t get really hungry? What if you planned snacks throughout the day? The hunger you feel at ten in the morning doesn’t have to build up to a “Big Mac” attack by twelve if you handle it early with a piece of fruit. We develop a desire for food when we actually see it… that’s why dessert trays and carts carry so many different types of dessert. Why not keep a display of fruit at work or in a prominent place at home?
If you feel deprived without a dessert, consider a fruit salad. Make it with lots of color:
gives you some great color variation… and great taste!
Cherries have a glycemic index of only 22, and apricots top the list with 57, still lower than sugary baked goods.
A peach contains over 2 grams of fiber, and ten cherries have more than one. The three apricots, ten grapes, and one kiwi fruit have 2.4g 1g, and 2.6g respectively. So a fruit salad dessert would provide you with 9 grams of fiber, almost a third of your daily requirement.
I hope all this talk of fruit has given you a craving for a few pieces. The question is not whether you should eat fruit… but how much. People with type 2 diabetes are encouraged to eat between five and nine portions of fruit and vegetables each day… spreading fruit throughout your day will help you maintain stable blood sugar levels.