- There are people who often eat salad to eat something healthy, and do not take the opportunity to add something else, which makes our dishes even healthier.
Wednesday 30 June 2021
“Sometimes there are people with a monotonous tendency in their diet, who eat a salad as if by obligation, and what is really interesting is that we put different vegetables and fruits because each one has its own characteristics, there are no miraculous ones, although they insist on selling us what otherwise, “Judit Soto, the resident physician in Family and Community Medicine and Master in Clinical Nutrition and Endocrinology, assures in an interview with Infosalus.
In his opinion, the good thing is the variety, and each color pigment has its own properties. For example, aim for the red lycopene found in tomato, watermelon, or red pepper; the green chlorophyll of some foods; to the bluish color of blackberries and red fruits. “Putting a little of each color is to make sure that we cover all the nutrients; it is also a simple way to do the shopping and to cook, since in this way we make sure that we are taking everything we need,” he adds.
In ‘Health with reason’ (Paidós), a manual with which Dr. Soto gives us the keys on how diet can help us prevent diseases, she comments that by introducing carbohydrates in our diet in the form of fruitsFrom vegetables and whole vegetables we will not only be adding color to our dishes but also fiber, and all the nutrients they contain: vitamins, minerals, antioxidants, and other phytochemicals.
In this sense, he regrets that the anatomy of our current diet is very high in processed meat, fish, eggs, and dairy products, and instead, “it is tremendously poor in fruits, vegetables, nuts, and legumes.” With this, he recommends increasing these foods more, consuming water instead of other drinks. In short, increase plant-based products and prioritize whole grains and whole grains (not whole-grain biscuits or whole-wheat bread).
“Trying to eat whole foods, such as brown rice or buckwheat, for example, is consuming whole wheat. When you grind it to make flour, you remove some of the nutrients and make it less satiating. By eating those whole grains you you fill up earlier, and otherwise you will be less satisfied. Three whole oranges are more difficult to eat than three orange juices. They force us to chew more and this gives the brain a feeling of satiety “, he adds.
Antioxidants and phytochemicals
Dr. Soto explains in her book that fruit and vegetables also not only contain fiber but also “innumerable nutrients”, highlighting among them antioxidants, which are the pigments that give them color. “Think about the amount of colors and tones that fruits and vegetables have. The more color, the greater the nutrient richness of the food. Therefore, a good idea, when shopping, is to choose the fruits and vegetables with more vivid colors. For example, purple cabbage than white, cantaloupe melon better than white toad skin, better green or purple leaves than pale iceberg lettuce, “he adds.
In his opinion, the interesting thing about antioxidants is their role in repairing and preventing the damage suffered by proteins that have been glycated. “Including them in our diet can improve and prevent the damage associated with diabetes, in addition to reducing the absorption of sugars from the diet, which improves blood glucose levels,” adds the resident physician.