Diabetes Matters - online subscriptions are no longer available Autumn 2015 | Page 27

Autumn

Winter

One of our favourite vegetables
readily available in autumn is
the sweet potato, which is often
forgotten about in favour of the
more popular regular potato
varieties.

Popular in a number of winter warmer recipes, leeks are a tasty
addition to soups, pies and quiches. Leeks have the hidden
benefit of being an excellent source of folate, which is particularly
important for women during pregnancy and while breastfeeding.

According to Nutritionist and
Diabetes WA Prevention Officer
Melissa Robinson, sweet potato is
a much better option for people living with diabetes as they are
low on the glycaemic index (GI) in comparison to most potatoes.
This index measures carbohydrates according to how quickly
they are absorbed and raise the glucose level of the blood.
“Sweet potatoes also have a high potassium content, which can
have the benefit of lowering blood pressure, and the orange flesh
contains beta carotene, which is thought to play a protective role
against some cancers,” says Mrs Robinson.
Sweet potato can also help boost immunity due to its high
vitamin C content and are a delicious addition to any dish.

Leeks are rich in antioxidants,
which is beneficial for heart health,
and may also have a protective effect
against some cancers. Leeks also
add incredible flavour to dishes
whilst having little effect on your
blood glucose levels.

What else
is on the shelf?
Brussel sprouts, swedes, spinach
and kale are in season, as are citrus
fruits such as grapefruit, limes and
navel oranges.

What else is on the shelf?
Jerusalem artichokes, pumpkins, eggplants and beans are all in
season, as are apples, pears and rockmelons.

Spring
Spring is the season for berries,
with strawberries, blueberries,
raspberries and blackberries all ripe
for picking.
According to Mrs Robinson,
including mixed berries as part
of an overall healthy eating plan
can help reduce the risk of a multitude of chronic conditions,
including type 2 diabetes, cardiovascular disease and some
cancers.
“A handful of mixed berries will do wonders for your health –
they punch well above their weight for all important antioxidants
and dietary fibre,” she says.
“Dietary fibre is the indigestible parts of plants and it is needed
to keep the digestive system healthy, however it also contributes
to other processes such as maintaining glucose and cholesterol
levels.”
It’s best to eat berries whole so try them with your breakfast
cereal or with some low-fat yoghurt for dessert. Berries have also
been shown to have low glycaemic index, so a handful of berries
have a very small impact on your blood glucose level.

Summer
There is nothing better than slurping on a delicious mango on a
hot summer day and luckily this is the time to buy as the fruit is
ripe and plentiful. Many places sell mangoes at bargain prices by
the tray so summer is the time to buy up and enjoy.
Mangoes provide 20 different vitamins and minerals, including
vitamin C, which helps protect the body from infection, and
vitamin A, which has been linked to good eye health. Mangoes
contain antioxidant compounds that may help protect against
certain cancers, and are a
good source of fibre. If you
are a lover of mangoes and
can’t stop at one, watch
your blood glucose levels as
an extra-large mango, or a
couple of small ones eaten
together, may cause more of
an increase than you expect.
The good news is mangoes
purchased in bulk over the
summer can be sliced up
and frozen, ready to enjoy
in the winter months when
the price has gone sky high! Frozen mango slices are also great
for making smoothies or as a delicious dessert.

What else is on the shelf?

What else is on the shelf?

Spring is indeed a bountiful season for fruits and vegetables.
Along with shopping basket regulars likes peas and carrots,
you will also find Globe artichokes, asparagus, broad beans and
garlic. Look out for figs, loquats, honeydew melon
and nectarines.

Chillies, cucumbers, sweet corn and tomatoes make their
appearance during summer, as do cherries, grapes, peaches
and plums.

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