The American Diabetes Association (ADA) recommends people with diabetes to limit their carbohydrate intake because carbohydrates are considered as unhealthy for diabetics. That’s why the association has been urging people with type 2 diabetes with its Food and Nutrition Guidelines for Americans and other health organizations to eat less sugar- and starch-rich foods. In fact, according to the Diabetes Prevention Program, one in three U.S. adults age 12 or older has diabetes.
However, while there is evidence that diets low in saturated fats and sugars are linked to a reduced risk of type 1 and type 2 diabetes, most Americans still snack on sweetened foods containing high-glycemic-index (GI) carbohydrates. Thus, these low GI fruits can be useful to get started when you have diabetes. Here are eight low GI fruits and vegetables to consider adding to your diet.
1. Melons And Pappas With Sweetness
If your kids love melons, then your little ones will like Pappas too! These delicious fruit snacks are made from chickpea flour, which is rich in fibre, protein, and vitamins A and C. While they may be healthier than regular bread or muffins, it isn’t hard to recognize that Pappas can cause overeating if consumed at once. To add some sweetness to a low-GI diet, add a couple of melon slices to a yoghurt sauce with honey. Top with roasted peanuts, chopped nuts, or even raisins and sprinkle them over pasta dishes like risotto or spaghetti squash. Stir in lemon juice for an extra zing. Packing this up as a snack is convenient and you’ll have no problem enjoying a healthy meal before bed at night – especially if you live alone. Note: You can make Pappas gluten-free by baking, roasting, or sprouting without relying on eggs. If your kids love the crunchy texture of peanut butter, then try making a version of Peanut Butter Protein Balls (Pepsi) with the same texture. They’ll love playing with each bite as you enjoy a warm beverage.
2. Tomatoes From Cheat Sheet
Sometimes we think we’ve tried everything but we just haven’t. One way to eat more fruits without getting your stomach upset is to look at cheat sheets that include the ingredients you won’t use in recipes but don’t know. In addition to tomatoes, one of the many items on a vegetable cheat sheet includes potatoes. However, while potatoes definitely do contain protein, they aren’t packed with fibre so it’s best not to overeat them when on a diet.
3. Avocado Olives And Lemons
Avocado olives are another food choice worth considering in a low-GI diet because they are packed with antioxidants. Vitamin K is also contained in avoachnuts, almonds, and walnuts and lemons are loaded with vitamin C. This combined with olive oil makes for a flavorful and healthy ingredient for any dish. It’s also high in proteins (8 grams per slice,) folate, vitamin B9, and vitamin E, which can promote heart health. Make sure to select smaller olives (less than 6 inches long) instead of bigger ones to reduce potential overheating issues. Lemons should be chosen only because they’re high in water content and will work well as an appetizer on a salad.
4. Carrots From The Farmer’s Market
While all carrots offer nutrients, carrot sticks offer several benefits that make them a great source of protein, calcium, vitamin B6, folate, magnesium, and vitamin C. Add the fresh carrot sticks into soup bowls such as spaghetti squash or lasagna and enjoy a tasty protein-packed meal. If you prefer carrots steamed and mashed, then use ground carrots and add a bit of garlic, onion powder, and nutmeg. Then go down easy with some garlic bread and cheese for a hearty dessert recipe. The next time you get an idea to add a new kind of starch to your diet, try making a traditional chicken parmigiana bake or chowders.
5. Broccoli Parmigiano Style
If your children love broccoli, then broccoli parmesan style is exactly what you want! What better way to show your culinary talents than to prepare a delicious meal? Start out with either slices or strips of grilled broccoli, which pair nicely with the delicious tomato salsa. Mix in some finely chopped onions, thyme leaves, parsley, and salt and pepper to taste before grating the broccoli and sauteeing in hot oil. Serve with cornstarch pasta and top with sliced ham (for dipping). Be sure to cook these chunks of broccoli on medium heat, for about 45 minutes and drain immediately before putting them on the grill to cool. You will need to remove the lid of the grill and sprinkle it with basil leaves and lemon wedges as you watch them cook. Keep in mind that these pieces of broccoli will need to cool while seasoning and cooking thoroughly, for about 1 hour. Just after cooling, serve each piece separately until fully cooked through and spread with pesto, cheese, and onion. Enjoy with rice crackers.
6. Almonds And Hazelnut Scones With Nuts & Walnuts
Almond and hazelnut scones are a great option for a savoury snack and dessert, especially if your husband enjoys nuts and cocoa too. Not everyone likes nuts but when paired with nuts and hazelnuts, they are a delicious combination. Take them out with popcorn and top with some crumbled pistachios for topping before binging Netflix or Hulu.
7. Mushrooms & Spinach Ragu
Mushrooms and spinach ragu are known to be good sources of protein and other nutrients. Plus they are super delicious both hot and cold. Pair with baguettes, crackers, and toast. Eat them chilled out of the fridge as well: just cut them into halves before eating. When in doubt, make spiced yoghurt, dip it into the ragu, and enjoy after removing the caps from the jar.
8. Grapes AND Raisins
Grapes give grapes a nice creamy quality, though the flesh might turn brown when exposed to oxygen. Make sure you choose grapes that are tart and pale yellow in colour, meaning they contain little sugar. Pair with apples, blueberries, and raisins.