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Type 2 Diabetes Diet Vegetables and Fruits

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We all know that fruits and vegetables are good for prevention of diseases and for general health. It is even more so if we want to solve most acute and chronic health conditions. Think of everyday conditions such as diabetes, constipation, and degenerative eye problems and obesity. A sound type 2 diabetes diet program including vegetables and fruits can help a long way in achieving a better quality of life.

Studies have time and again revealed that a comprehensive program of diet and exercise can help balance blood glucose levels in type 2 diabetes. All we need to understand is how diabetes works in order to realize how possible it is to control blood sugar and body weight with diet and exercise.

Type 2 diabetes Diet

Below are some of the vegetables and fruits that should form part of a type 2 diabetes diet.

Type 2 Diabetes Diet Vegetables

Vegetables are known to have a very high health value because of their ability to help fight diseases. They provide a variety of vitamins, minerals, fiber, and other beneficial nutrients.  Vegetables like tomatoes, carrots, and cabbage can be eaten raw, ensuring that you get all the nutrients they can offer. They can also be cooked to form part of a larger dish.

Vegetables should form at least at least one half of one’s dish. Here are a few of vegetables that have properties to help control type 2 diabetes:


Broccoli is regarded as an anti-diabetes super-hero! This is because this vegetable contains salforaphane, a nutrient with high anti-inflammatory properties. Studies show that the process of insulin resistance is only a result of inflammation in the cells. Salforaphane has anti-inflammatory properties that collectively help to keep blood sugar levels balanced.

Salforaphane also helps to reverse some of the damage to blood vessels caused by chronic, elevated blood glucose levels. Besides salforaphane, broccoli is a rich source of vitamins B1, B2, B3, B6 and an array of other minerals.

To top it all, broccoli has a great taste!


image showing type 2 diabetes spinach smoothie
Spinach Smoothie

The American Diabetes Association recommends that people living with diabetes include this dark green, leafy vegetable in their diet plan on regular basis. Spinach is a very good source of vitamins and minerals. It is rich in vitamin C, vitamin K, calcium, magnesium and potassium and other important nutrients. All these nutrients have anti-inflammatory properties that help neutralize blood glucose at cellular level.

Spinach has a low glycaemic index. This means eating spinach on regular basis will help stabilize blood glucose levels. MedicineNet defines glycaemic index as an indicator of the ability of different types of food that contain carbohydrates to raise blood sugar levels within 2 hours.

Did you know? Spinach also has nutrients that can fight age-related damage to the eye. These nutrients, lutein and zeaxanthin, protect the eye from light related damage mostly experienced by elderly people.


Regarded as one the healthiest foods in the world, kale is another green, leafy vegetable. It is packed with a variety of vitamins and minerals that can sensitize the cells to insulin and therefore, help lower blood glucose levels.

Beside being rich in fiber, kale is also a good source of the antioxidant alpha-lipoic acid. Alpha-lipoic acid is a nutrient highly effective in regulating blood sugar levels.

Other Type 2 diabetes Diets


This is one of the best foods for type 2 diabetes. They should be part of the meal for diabetic people on regular basis. American Diabetes Association recommends that people with diabetes should include dried beans into several meals per week.

Beans can help manage blood sugar levels. They have a high protein content with no saturated fat. They are a healthier alternative to meat.

Furthermore, beans are cheaper compared to other proteins sources like meat. I personally prefer dry beans to canned beans. They are more tastier, with no preservative additives.

Olive oil

Olive oil has a high content of monounsaturated fats, the good fats, and anti-oxidant nutrients. Studies suggest that extra virgin olive oil has the potential to regulate blood sugar levels and cholesterol levels.

As a bonus, olive oil can add a good taste to diabetic diets, most of which do not have appealing tastes.

Type 2 Diabetes Diet Fruit


image showing type 2 diabetes diet bluberriesBlueberries have a favorable impact on blood sugar regulation in persons already diagnosed with diabetes. This is according to the website The World’s Healthiest Foods. Blueberries help the body process glucose efficiently. Their properties increase the body cells’ sensitivity to insulin, and thus helping in the regulation of blood glucose.

Blueberries are very rich with nutrients such as fiber and antioxidant nutrients. These nutrients are very effective in the control of blood glucose levels.

They are low in calories and therefore, help one to lose weight. This indirectly helps in fighting against diabetes. Remember, obesity can lead to the cells being insensitive to insulin.

We have discussed only a handful of the type 2 diabetes diet foods here. There is a lot more that we can mention, but these above are some of the most common foods to help control diabetes. If you want to see better results, eat them on regular basis.


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