How to Get More Veggies in Our Diet
I have just finished reviewing some good research from the University of Leicester that says increasing our intake of green leafy vegetables reduces the risk of developing diabetes. The analysis found that eating just 1.15 servings of green veggies a day reduced type two diabetes risk by 14%. The mechanisms by which veggies offer this protection are pretty clear and include:
- Most vegetables are low on the glycemic index. This means they don’t cause a blood sugar spike, and resultant large release of insulin.
- Vegetables are usually high-fibre foods, which also help to regulate blood sugar and insulin production
- Finally, vegetables are packed with the vitamins and minerals needed to support blood sugar balance (specifically magnesium, chromium, and vitamin B6).
We all know that vegetables also protect us from many other illnesses, including cancer and heart disease. With all of these benefits one would expect us all to be enjoying our greens with a passion. Yet studies show that as little as 12% of Brits manage to consume their 5-a-day.
I’ve been helping people make positive changes to their eating habits for many years and one of the things that is crucial is that the strategies be practical and easy to implement. Give our fast-paced lifestyle few of us have time to spend hours in the kitchen each day. We might attempt complicated diet plans for a short while but they are unlikely to stick. One strategy that I recommend as a fantastic way to increase vegetable intake is to make green smoothies. These drinks are tasty, nutrient-rich and easy-to-make. They are also a wonderful way to get kids to consume green veg. I totally love the green smothies I have for breakfast each day so I’m sharing some of my favourite recipes on the Green Smoothies page.
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4 Responses to “How to Get More Veggies in Our Diet”
gadidoo on February 1, 2011
Sorry but I will take the smoothie advice, for me that’s a easy way to increase the amount of veggies I eat each day.
Hophsoeu on February 8, 2011
I want to know if eating vegetables with red meats still give the same nutrition? Because I rather do that better.
Dawn on February 8, 2011
That’s absolutely fine. We need to adopt strategies that fit with what we like to eat, etc., otherwise we will only do them for a few days & end up frustrated when we don’t follow through
Dawn on February 8, 2011
Thanks for the good question. Everyone has different dietary needs and for some that means including lean meat in the diet (preferably ethically sourced, grass-fed, organic). I don’t eat meat (I do eat fish) but for those who do, a lean piece of meat with a large portion of different vegetables and a side salad provides good protein plus all the benefits of the vegetables.