Beat the Summer Heat with the Right Foods

Steaming vegetables and fresh fruits are summer’s favorites! And even if you are a diabetic patient, you can still enjoy good foods this summer. Diabetic or not, here are our great choice for fresh and delicious foods this summer that help us cool and nourished.

Best Choice: Watermelon


credit: Organic Facts

Hydrating, refreshing, and delicious! Watermelon do not need any dressing to give us the nutrition and taste that we love, especially this summer. They come in different sizes and shapes. Watermelons have thick spotted or striped green rinds.

Watermelon is rich in inflammation-fighting antioxidants the may help lower risks of cancer, heart problems, arthritis, and any complication of diabetes. It contains high level in Vitamin A and C in the form of beta-carotene, and the famous antioxidant Lycopene which is proven to help reduce risks of macular degeneration and prostate cancer. Watermelon is also rich in Potassium for muscle and nerve functions, regulates electrolyte  and acid-base balance of our body. It also helps reduce risks of hypertension.

Watermelon contains more than 90% water which is important during humid season. A single cup of watermelon carries 45 calories and 12 grams of carbohydrates. Most watermelons in West are best grown in California, Florida, Arizona, Georgia, and Texas.



credit: White Oak Frozen Foods

This purple vegetable is a great choice to add to your Mediterranean meals and if you need natural fiber and antioxidants. Eggplant has special taste and texture that blends with your meals and to different way of cooking. You can roast or grill eggplant and add some coating of olive oil.

Mediterranean meals contains seeds and nuts, olive, and plenty of fruits and vegetables. Eggplant is rich in dietary fiber, manganese, molybdenum, and potassium. It is a good source of Vitamin C, Vitamin B6, Vitamin K, folate, magnesium, niacin, and copper.

A research conducted by the US Department of Agriculture showed that eggplant contains chlorogenic acid which is a superior antioxidant that helps reduce LDL, known as the bad cholesterol.

A single cup of cooked eggplant provides 35 calories, 9 grams carbohydrates, and 2 grams fiber. Georgia is known to be the biggest producer of eggplant. China, Japan, Italy, Turkey, and Egypt also grow eggplant.



credit: Baker Creek Heirloom Seeds

A cup of sliced cucumbers contains 16 calories and 4 grams of carbohydrates.While China is considered the biggest producer of cucumber, giving two-thirds of worldwide demand, Florida and California supply U.S.A most of the year. Mexico provides cucumber to USA during winter.

Benefits from cucumber are many. The seeds and skin of cucumber contain nutrients, more than its flesh. Organic and traditional cucumbers are waxed where waxes applied on organic cucumbers are non-synthetic which is without chemical contaminants. The traditionally grown cucumbers may have synthetic with chemicals. Health experts recommend to leave the cucumber skin as is regardless if it waxed.

Naturally, cucumbers is rich in phytonutrient called  lignin that provides anti-cancer benefits.



credit: Organic Facts

Tomatoes are available all throughout the year in U.S.A., but fresh tomatoes produced between July and September, which are planted late spring and early summer, are known to be most delicious.

Tomatoes help lower risks of complications from diabetes and heart diseases. A single cup of tomatoes provides 32 calories and 7 grams of carbohydrates. Tomatoes are very rich in Vitamin A and Vitamin C, Vitamin K which is vital for the health of bones.

Other nutrients that are found in tomatoes are lycopene, folate, potassium, dietary fiber, Vitamin B6, Vitamin E, manganese, niacin, and magnesium. Pills? They do not grow on pills.

Green Beans

Green beans is  rich in antioxidants like lutein and beta-carotene, Vitamin A, Vitamin C, and Vitamin K.  These beans are mild in taste but they provide a good low-calorie to any meal, whether through stir-fry, steam, or salads.

A cup of green beans provides 44 calories and 10 grams of carbohydrates, 4 gram of fiber which is vital for digestion and glucose management.

Some states such as New York, Illinois, Oregon, Michigan, and Wisconsin, provide 60% of commercially-grown green beans. When these beans are initially frozen and then later cooked, some vitamin B can have 90% retention.



credit: dilipB

Pluots are nutritious and help in diabetes and weight management eating scheme. They are similar to plum as they contain 70% plum and 30% apricot. They have intense taste.

Pluots contain Vitamin A, Vitamin C, and since they are plants, they are low in fat and sodium, and free of cholesterol. They are grown in Central Valley, California, and are available between May and September. They are ripe when fruits give in to pressure and fragrant.

The sweetness of pluots is benefits to any fruit salad or tabletop fruit bowl. Or, they can be used as topping or an ingredient in frozen yogurts and desserts, or in a sauce over pancakes. Pluots can be served during breakfast.

Summer Squash

summer squash


Whether you bake, stuff, sautee or eat summer squash raw, it provides plenty of health benefits.

Summer squash which include dark green zucchini, round pattypan, and yellow crookneck varieties provide 2.5 grams of fiber for every cup, contain polysaccharide fibers like pectin which helps regulate sugar level.

There are animal studies that were conducted that summer squash may help keep insulin metabolism and blood sugar levels balance and protect from the onset of Type 2 diabetes.

Squash is rich in  B vitamins folate, B1, B2, B3, magnesium, zinc, choline, and omega-3 fatty acids. A single cup of summer squash gives is 30 calories and 7 grams of carbohydrates.

The biggest producers of squash in U.S.A. include Georgia, California, Florida, and New York.



credit: nature and nutrition

Peppers are loaded with nutrients and rich in vitamin C, B6, thiamine, beta-carotene, and folic acid. Red sweet peppers have lycopene that help protect from cancer and heart diseases. A single cup of sliced fresh peppers contain 28 calories and 6 grams or carbohydrates.

Green peppers is rich lutein which is also found in carrots, celery, and other herbs that give anti-inflammatory, antimicrobial and anti-cancer benefits.

Peppers are available all throughout the year where Florida and California are the biggest producers.

Red Snapper

 red snapper

credit: Buy Fresh Fish, Chicken and Mutton Online

Red snapper contains healthy and low in calories. It has a delicate sweet taste with firm texture. You can pair this with red snapper with bold flavors including red pepper and basil and basil and grilled vegetables. Just do not overcook red snapper.

Red snapper contains heart-healthy omega-3 fatty acids that help reduce levels of triglyceride.  A 3-ounce of red snapper gives 90 calories, 6 grams of protein for every ounce. It is rich in vitamin B12 for healthy nervous system. It also helps lower risks from anemia.





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