How to Get More from Your Food: Maximising Nutrition for Diabetes

The way you prepare your food can have a huge impact! By making these simple changes you can get the most out of your ingredients. In the modern rush of life, where convenience often dictates our dietary choices, it's easy to overlook the transformative power that our cooking methods hold. A simple shift in how we prepare our meals can significantly impact the nutritional value we derive from our ingredients. By delving into a few uncomplicated changes, you can unlock the hidden potential of the foods you consume daily.

 Eat Raw

A lot of vegetables actually contain more nutrients and are more beneficial when eaten raw. This is because during the cooking process some of the water-soluble vitamins leak out. Some of these vegetables include bell peppers, watercress, broccoli and onions.

Peeling Fruit and Vegetables?

Don’t automatically reach for the peeler. A lot of fruits and vegetables have nutrient-rich skin. Cucumber skin is full of silica – which is essential for healthy hair and nails. Eggplant skin is packed with anthocyanins which are also found in blueberries. If you plan to eat unpeeled fruits and vegetables, always rinse them beforehand.

Choose Frozen

Sometimes frozen fruits are riper than fresh. This is because they are frozen as soon as they are picked and will contain more nutrients than fresh produce. Fresh produce has been transported and stored, which can cause it to lose nutrients.

Mindful Eating

Eating mindfully has countless benefits such as regulating appetites, improving digestion and increased enjoyment. Mindful eating can also assist with weight loss. Here are some tips to mindful eating;

1. Eat when you’re hungry
2. Be more aware of what you’re eating
3. Prepare with care
4. Enjoy the experience

10 Best Superfoods for People Managing Diabetes

Including superfoods in your meals can help you stay on track. Here are 10 top superfoods for people with diabetes:

1. Leafy Greens: Spinach, kale, and other leafy greens are low in carbs and high in fibre, helping regulate blood sugar levels.
2. Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and fibre, supporting healthy blood sugar control.
3. Nuts: Almonds, walnuts, and other nuts are packed with healthy fats, protein, and fibre, helping prevent blood sugar spikes.
4. Chia Seeds: High in fibre and omega-3s, chia seeds help slow digestion and stabilise blood sugar.
5. Sweet Potatoes: A lower glycemic index option compared to regular potatoes, sweet potatoes are rich in fibre and vitamins.
6. Avocados: Full of healthy fats and low in carbs, avocados help control blood sugar levels and support heart health.
7. Greek Yogurt: High in protein and probiotics, Greek yogurt supports gut health and can improve insulin sensitivity.
8. Cinnamon: Known for its ability to help lower blood sugar levels, cinnamon is a tasty and beneficial spice.
9. Beans: Packed with fibre and protein, beans help stabilise blood sugar and keep you feeling full longer.
10. Garlic: Garlic has been shown to help lower blood sugar levels and improve insulin sensitivity.

Incorporating these superfoods into your diet can help manage diabetes effectively.

If you liked this post, check out more articles that could help you with nutrition -

- A Guide to Eating Well with Diabetes

- Dinner Tips for the Festive Season

- Eating Tips to Help you be Mindful

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