Diversifying our daily meals is essential for our health, as it ensures that we consume a range of nutrients, fibres, and plant compounds necessary for our overall health. Dr Linia Patel, a researcher and spokesperson for the British Dietetic Association, highlights the importance of variety in healthy diets and suggests some simple dietary changes to elevate their nutritional profiles.
A good starting point is incorporating three tablespoons of chickpeas into your weekly meals, reducing the risk of colon cancer by 21%. Chickpeas are loaded with fibre, which fuels our gut microbiota, and they contain phenolics which are bioactive compounds believed to prevent colon cancer.
Yogurt provides beneficial probiotic bacteria that enhance our digestive health and are linked to better mood and cognition. To boost these effects, add a tablespoon of honey, especially clover-derived honey, to unsweetened yogurt. This helps the beneficial bacteria access the digestive system, enhancing their survival.
Tomatoes are a significant source of potent antioxidant lycopene, linked to reducing some cancers, cardiovascular disease, and neurodegeneration. Heating tomatoes enhances this antioxidant’s bioavailability. Studies also reveal that brushing tomatoes with oil before cooking makes it easer for the body to absorb this antioxidant.
When we drink strong black coffee before breakfast, it can backfire, limiting our body’s ability to tolerate sugar in our breakfast. James Betts, professor, and head of the Centre of Nutrition, Exercise, and Metabolism, found that drinking black coffee before breakfast led to a 50% increase in blood-sugar spike post-meal.
Cooking carrots enhances their antioxidant levels, bringing more health benefits than consuming them raw. Carrots should be boiled till just tender to retain their carotenoid antioxidants, or they can be steamed for not more than ten minutes to increase their potassium content.
Rye bread, high in fibre, is suitable for gut health and digestion. It was found to maintain bowel regularity and aid in weight loss.
Eating vegetables before proteins on your plate, and consuming starchy carbs such as pasta and bread last, helps curb your appetite and prevent blood sugar spikes.
Microwaving green beans maximizes antioxidant availability, hence preserving the vitamins, minerals, and phytochemicals of most vegetables. Cooking it in a microwave is therefore the best way to preserve these essential nutrients.
Having an apple before lunch reduces overall calorie intake, with a study from Malaysia showing a reduction of 18.5% fewer calories consumed at lunch, translating to an average saving of 166 kcal.
Celery stalks contain fibre, potassium, and vitamin K, vital for healthy bones, and antioxidants with potential anti-inflammatory properties. Stalking celery for five minutes, roasting for ten minutes or chopping them into a stew or Bolognese sauce maximizes these beneficial nutrient intakes.
Consumed raw, beetroot provides beneficial nitrates, compounds that relax and widen blood vessels, playing a vital role in cardiovascular functions. As nitrates are water-soluble, some could be lost when beetroot is boiled. Juicing raw beetroot or grating it into a salad are therefore the best ways to consume it.
Finally, plant milk enhances the absorption of beneficial plant compounds known as flavan-3-ols in tea by up to 70%. More of the healthful plant compounds in tea reach the colon when consumed with plant milk, where they are transformed into beneficial bacteria that boosts gut health.
In conclusion, slight tweaks to our dietary practices can enhance our health in unimaginable ways, so take a step today to diversify and optimize your meals.
