Eating raw vegetables before a meal was one of the first healthy habits acquired following a diagnosis of pre-diabetes.
Fiber-rich vegetables:
• provide a sense of fullness;
• slow digestion and sugar absorption, reducing blood sugar spikes after meals.
⇒ Start EVEN OUTSIDE THE HOME with a generous portion of vegetables [raw or cooked].
Order a salad at the beginning of your meal or carry a raw vegetable snack for the table or on-the-go in your bag, ready to eat before the meal without requiring utensils.
This habit often sparks curiosity among those sitting at the table with us, and I never miss an opportunity to explain the importance of our ritual.
Anyway, guaranteed: if you put them on the table, everyone will munch on them!
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Cooking methods: No-cook
- Cuisine: Italian
Ingredients
- as needed carrots
- as needed cucumbers
- as needed fennel
- as needed mixed greens
- as needed tomatoes (or cherry tomatoes)
- as needed celery
Suggested Tools
- Cutting Board
- Knife
- Colander
- Containers for fridge
Preparation
Thoroughly wash the vegetables you have on hand and prefer.
Leave them whole or cut them according to the type of vegetable.
Place them in a colander to drain well.Your raw vegetable snacks for the table or on-the-go are ready, to be consumed quickly before the meal, both at home and out, without requiring utensils.
You can store them in the fridge wrapped in a clean kitchen towel inside a plastic container.
This way, your raw vegetable snacks for the table or on-the-go will last longer without browning and losing firmness.
When I invite people over for lunch or dinner, I arrange the raw vegetables on the table in assorted colorful containers or in fuscelle [in Sicilian vascede] used for ricotta, so that each guest can help themselves as they wish.
They are a hit!
Do vegetables contain carbohydrates?
Yes, vegetables contain carbohydrates.
Vegetables contain:
• a small amount of simple carbohydrates which are generally limited and insignificant for blood sugar levels;
• a portion of complex carbohydrates or dietary fibers [cellulose, lignin, some hemicelluloses] further classified into soluble and insoluble in water.
Fibers are not digested and turned into glucose but reach the intestine intact where:
• soluble fibers form a gel-like viscous substance that adheres to the intestinal walls, modifying, regulating, and slowing the absorption of sugars and fats;
• insoluble fibers promote intestinal transit.
A fiber-rich meal positively impacts blood sugar levels.… to the delicious mixed salad for all tastes it’s just a step.
Notes
Hyperglycemia, pre-diabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your diet plan.
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FAQ (Questions and Answers)
What vegetables to eat before meals?
Vegetables rich in water and fiber.
Leafy or small leaf greens:
• lettuce, baby lettuce, arugula, lamb’s lettuce, baby spinach, and mixed greens.
Vegetables:
• carrots, cucumbers, fennel.
We consume the fruit part of tomatoes, so it is preferable to integrate them into a portion of vegetables rather than eat them individually.Raw or cooked vegetables before meals?
Both raw and cooked vegetables are fine.
Crunchy raw vegetables help you feel fuller.
