Studies done in the United States and other countries have found that changing lifestyle habits including choosing nutritious foods, exercise moderately, and reduce body fat, can help prevent or delay the onset of diabetes. According to Diabetes Prevention Program, you can help prevent or delay type 2 diabetes by losing a modest amount of weight, because then body will be able to use insulin more efficiently. Therefore, it is very important to make healthy food choices. Eating right not only help to reduce body fat but also will prevent diabetes.

Fruits and vegetables contain rich amount of phytonutrients, minerals, fibre and antioxidants, which are very good for our health especially the immune system. However, certain fruits also contain sugar which may raise your blood sugar levels. Therefore, people with low sugar diet should choose vegetables and fruits with lower glycaemic index, such as tomato, apple, pear and orange.

Dates, banana, lychee and pineapple are fruits that contain high sugar levels, which are not recommended for people on low sugar diet. In addition, it is better to eat fruits and vegetables as a whole rather than just drinking the juice, which will concentrate sugar content and juice also contains less dietary fibre.

Studies have confirmed that certain low glycaemic index food help to regulate blood sugar levels especially for people on low sugar diet. For instance, the extract of Ginseng has the effect of maintaining healthy blood glucose level and helps to treat diabetes. Ginsenoside Re is a compound in ginseng that has anti-diabetic effects.

A study led by NOKO University in Japan has discovered that mulberry leaves may help prevent and delay diabetes. Soybeans have been strongly promoted by the American Diabetes Association. Experts point out that soy contains a unique phytonutrient, isoflavones, which can improve blood glucose levels. Some recent studies also show that high-fibre foods can help control blood sugar levels by slowing the absorption of sugar and carbohydrates and keeping the digestive tract healthy. At the same time, fibre in food can also increase the concentration of gastrointestinal fluids, thereby slowing the rate of absorption of glucose. In addition, several studies have shown that cactus can inhibit intestinal glucose absorption and improve blood glucose levels.

There are various types of sugar derived from different sources. The “table sugar” or “granulated sugar” most customarily used as food is sucrose. Others are like lactose (produced from milk and cheese), glucose and fructose (usually found in sweet fruits and honey), and maltose. Usually most of the sugar will be converted to glucose and then turned into energy. Diabetics are unable to utilize glucose that are needed by cells in the body, hence the build up of blood sugar levels. In recent years, the dietary control of diabetic, especially the control of carbohydrate intake, has become more flexible. While the American Diabetes Association says that fructose elicits a lower glycemic response than sucrose and can be consumed in a proper amount, eLead Global recommends diabetics to adhere to doctor’s professional dietary guidelines.

You cannot gauge the sugar level of certain food just by basing on its sweetness. These foods will turn into glucose once it is digested.