Sometimes the foods we think are good for us, might not be. When you are Diabetic, every healthy meal plan or healthy lifestyle plan that is given to you will tell you to consume 2-4 servings of fruits and 3-5 servings of vegetables per day. What the plans don’t address is the levels of natural sugar contained in the different fruits and vegetables and how consuming them will fluctuate the blood sugar levels in people with Diabetes.
There are quite a few fruits you should limit when you are a Diabetic. Take Bananas for instance. A medium sized piece of fruit contains 14 grams of sugar. Although the sugar is mainly a naturally-occurring fructose, the amount is still very high. You should limit your consumption of bananas to 2-3 times per week if you are Diabetic. Or, if you like bananas in your morning cereal or oatmeal, you should try to eat half of the banana each day. This way you can still enjoy your favorite fruit every day, but at the same time, reduce the number of sugars you consume.
Another perfect example of a fruit that’s high in natural sugar is grapes. Grapes have 15 grams of sugar in only 1 cup. They are almost tied with Figs that have 15.5 grams of sugar in a small hand full. Third, fourth, and fifth place, are Mangos, Pomegranates, and Cherries, respectively. If you are a Diabetic, you should try to limit yourself to eating these fruits only 2-3 times per week. Better yet, if possible, avoid them altogether.
Fruits that are much lower in natural sugar include all melons, all berries, guava, kiwi, apples, peaches, grapefruit, and oranges. There is quite a selection of lower sugar fruits which helps to make getting your 2-3 servings a day very manageable. Again, you can mix in fruits with a higher sugar content here and there, but, if you are Diabetic, it is best to make most of your choices from this group.
The same goes for vegetables when you are on a Diabetic restricted diet. The meal plans encourage 3-5 servings of vegetables per day and to limit starchy vegetables and ones that are high in carbs. The problem here is that sugar is a carb. So, although you believe you are consuming the proper amount of the proper foods, you may be getting more sugar than you bargained for.
Here are the top 15 vegetables that contain a lot of sugar: Beets, corn, peas, carrots, cabbage, potatoes, tomatoes, sweet bell peppers, turnips, fennel, eggplant, and green snap beans. You should limit your consumption of these vegetables to 2-3 times per week if you are a Diabetic.
Here is a list of vegetables that are better for you and actually stabilize your blood sugar: Broccoli, cauliflower, spinach, kale, collards, field greens, and any other leafy green vegetables, mushrooms, artichokes, asparagus, celery, and cucumbers. Certain starchy legumes such as chickpeas and black-eyed peas are also fine if consumed on a limited basis.
As the saying goes, everything in moderation is the best meal plan to follow. This way you can eat the fruits and vegetables you enjoy without having to limit yourself due to Diabetes.