At mbg, we frequently recommend increasing the amount of plants on your plate. Even if you don't consume only plants, adding a few additional fruits and vegetables to your diet is never a bad idea. What if we told you that you could amp up the myriad health advantages that every type of produce already contributes by making a few easy changes?
Your food preparation techniques can really make a difference, says functional medicine specialist Amy Sapola, PharmD, Director of Farmacy at The Chef's Garden in Huron, Ohio. To get the most nutritious value for your money, Sapola offers all of her ideas and tactics on this episode of the mindbodygreen podcast. See a handful of the highlights here.
Your sweet potatoes should be boiled.
Experts typically advise against boiling vegetables since the cooking water contains many of the plants' important elements, which is why vegetable broth is so nutrient-dense. However, Sapola notes that when it comes to how your blood sugar reacts, "sweet potatoes are a very uncommon exception."
The way a sweet potato is prepared "may significantly change the glycemic impact of the sweet potato," Sapola continues. She points out, for instance, that roasting sweet potatoes increases their glycemic index from from 60 to 90. So the best technique to maintain a low glycemic index is to boil sweet potatoes whole for 20 minutes covered.
Of course, rather than focusing solely on blood sugar, it's crucial to consider the bigger picture. Beta carotene, fibre, magnesium, and a plethora of other minerals are also present in sweet potatoes, therefore it is acceptable to prefer roasting them over boiling. You might also try boosting the meal with protein or fat to help reduce the blood sugar response.
2. Avoid peeling your vegetables.
What's the best method to eat vegetables? Keep your skin on. For instance: "Peeling a carrot involves removing the skin, which contains the majority of the phytonutrients. Additionally, some potentially beneficial microbes are being eliminated." This assumes that the soil in which your carrot was grown is healthy and nutrient-rich. Sapola continues, "Something taken straight from the ground is very different from a carrot that has been in storage for months. You should always consume the skin, provided you're at ease with the growing techniques.
The same is true for sweet potatoes as well; Sapola observes that "that provides extra fibre."
3. Consume the leaves.
Sapola advises that you should always eat the entire plant, including the stems, roots, and leaves. In actuality, the sections of a vegetable that are frequently overlooked are the healthiest. Take beets, for instance. According to Sapola, the greens, which we often chop off and discard, contain more minerals than the roots themselves. In particular, beet greens are high in polyphenols, vitamin C, and A. So don't throw them away!
They make a terrific side dish on their own because they cook up with a texture that is similar to spinach, but you can also add the greens to whatever sauté you have going on the stove. They have a mild, sweet, and earthy taste that is reminiscent of chard. Sapola continues, "Look at ways you may use the whole plant and get more bang for your buck. "How can you make them palatable and reap the benefits of those nutrients instead of just tossing them away as part of that plant?"
The main point.
At the end of the day, simply increasing the amount of vegetables on your menu is a wise choice. Try Sapola's modifications, though, to up the ante and gain even more nutritional advantages. The final word? She advises adding as much colour to your food as you can. Color is a sensory experience and phytonutrients.
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