A U.S. study found that Eating just one more serving of green leafy vegetables or three more servings of fruit a day reduces the risk of developing Type II diabetes. Dark green lettuce, silverbeet, spinach, kale and whole fresh fruits are our best sources of vitamin C and natural fibre.
According to more recent research, adults with the highest levels of vitamin C are 60% less likely to develop type 2 diabetes than those with the lowest levels of vitamin C. That’s a very good reason to eat less cereals and potatoes and make fresh fruits and vegetables the major part of your daily diet.
Other than giving fruits a good wash to remove traces of pesticides, eat them as nature provided them. Most vegetables can be eaten raw, or if you cook them, don’t overdo it: lightly steamed or quickly stir fried vegetables retain more nutrients and useful fibre.
If you in the diabetes risk group, take note: Fruit juices, even those you squeeze yourself, are not the same thing as fresh fruit.
Juices dump loads of sugar into the body fast, whereas whole fruits also provide unrefined natural fibre that helps pace the absorbtion and digestion of sugar and nutrients. In fact, research showed that drinking just one fruit juice a day increased the risk of type 2 diabetes.