Diabesity Challenge Tip: Veg Out!

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Filed Under: Diabetes, Weight Loss, Blood Sugar
Last Reviewed 04/17/2014

We've all been told that eating fruits and vegetables is good for us, but very few people actually consume even the minimum five recommended servings a day. This is a travesty, as these foods play an integral role in getting—and staying—healthy.

Studies have uncovered many health benefits from the produce aisle including the antibiotic-like effects of garlic, the heart health-enhancing aspects of hot peppers, and the detoxifying elements of citrus fruits.

But one group that really stands out is cruciferous vegetables. Broccoli, cabbage, Brussels sprouts, cauliflower, kale, bok choy, turnips, mustard greens, and rutabagas—each of these vegetables is a virtual powerhouse of protection.

Cruciferous vegetables contain phenethyl isothiocyanates and brassinin, substances that inhibit the carcinogenic effects of chemicals by detoxifying them or rendering them harmless. Vegetables in this family are also the richest natural source of the potent antioxidant glutathione.

On the weight loss front, loading up on fiber-rich vegetables also helps curb your appetite and fills you up, so you are less inclined to reach for the starchy and sugary treats that likely contributed to your weight gain in the first place.

This week, aim to include at least one new vegetable in your culinary repertoire. For an easy and delicious side dish, sauté a little bok choy in olive oil, garlic, and pine nuts.

Miss mashed potatoes? Steam some cauliflower, and then run it through a food processor with a bit of butter and salt and pepper. You’ll never eat potatoes again! You can also throw several different vegetables into a roasting pan with some olive oil and Italian seasonings. Slow roast them in the oven until soft and enjoy on their own or as a side dish.

No matter what you decide, learning to make vegetables a significant part of your daily diet will benefit not only your waistline, but your overall health as well.

I hope this information helps you as you continue your weight loss journey. Have another great week and keep up with the program…it works!
 

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