Eating vegetables – raw or cooked – before meals was one of the first healthy habits acquired following a prediabetes diagnosis.
Fiber-rich vegetables:
– promote a feeling of fullness;
– slow down digestion and sugar absorption, helping to reduce blood sugar spikes after meals.
What vegetables to eat before meals?
Water-rich and fiber-rich vegetables.
Raw or cooked vegetables before meals?
Both raw and cooked vegetables are fine.
Crunchy raw vegetables help you feel fuller.
Do vegetables contain carbohydrates?
Yes, vegetables contain carbohydrates.
Vegetables contain:
– a limited amount of simple carbohydrates that usually has little impact on blood sugar;
– 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 converted 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 facilitate intestinal transit.
A meal that provides fibers always has a positive effect on blood sugar.
Do raw vegetables count in the meal carbohydrates?
Generally no, because their sugar content is very low, and the fibers reduce their glycemic impact.
To explore the topic further, read the article by clicking on the following link: Do vegetables contain carbohydrates?
Ingredients
- as needed carrots
- as needed cucumbers
- as needed fennel
- as needed mixed salad greens
- as needed tomatoes (or cherry tomatoes)
- as needed celery
Suggested Tools
- Knife
- Cutting Board
Raw Vegetables as Table or On-the-Go Snack
Leafy or small green leaves vegetables:
– lettuce, baby lettuce, arugula, lamb’s lettuce or valerian, baby spinach, and mixed salad greens.
Vegetables:
– carrots, cucumbers, fennel, celery.
We consume the fruit of tomatoes so it is preferable to integrate them into a portion of vegetables rather than consume them individually.
Thoroughly wash the vegetables you have in your pantry or 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 consume quickly before meals – both at home and outside – without requiring the use of cutlery.
Store them in the fridge.
When I have guests, I arrange the raw vegetable snacks on the table in assorted and colorful bowls or in the traditional fuscelle – in Sicilian vascede – used for ricotta.
So everyone can help themselves freely and… they literally disappear!From raw vegetable snacks to mixed salad for all tastes is just a step!
Start your meal with a generous portion of vegetables, even when outside.
You can order a salad as an appetizer or carry ready-to-eat raw vegetable snacks in your bag, even without cutlery.
This habit often arouses curiosity among those sitting at the table with us, but trust me: if you offer them, everyone will munch on them!
And I never miss a chance to explain the importance of our ritual.
Storage, Tips, and Variations
You can prepare raw vegetable snacks in advance and store them in the refrigerator for 2-4 days.
Make sure they are well dried and place them in an airtight container with a paper towel at the bottom to absorb excess moisture.
If you notice signs of spoilage, use them immediately to avoid waste.
You can accompany them with a Greek yogurt dip or dressing.
FAQ (Questions and Answers)
What are the most digestible leafy vegetables?
Among the most delicate and well-tolerated: baby lettuce, lamb’s lettuce or valerian, and – in many cases – young arugula or tender chicory.
They have thin leaves and fewer insoluble fibers compared to other varieties of leafy vegetables, making them lighter.Hyperglycemia and Irritable Bowel or Intestinal Disorders
In the case of hyperglycemia, prediabetes, or diabetes combined with irritable bowel syndrome or intestinal disorders, it is advisable to consult a nutritionist to find the right balance between fibers and personal tolerance.
