5 days Ago By [email protected] (Diana Buntajova, Laura Mckenna)
If you're wondering how to make the most of your Christmas leftovers, they might be more beneficial than you realise. Health experts suggest that certain festive foods can positively influence blood sugar levels. From a dollop of cranberry sauce to a serving of beloved roast potatoes, some dishes can help keep you fuller for longer.
Surprisingly, the humble roast potato—often overlooked for its health benefits—stands out when it comes to leftover meals. Dr Sunni Patel, from Dish Dash Deets, told Express.co.
uk: "If you're aiming to manage blood sugar levels while enjoying Christmas leftovers, consider including these options in your meals." C h r i s t While potatoes are typically not ideal for maintaining steady blood glucose levels, leftover roasted potatoes could be an exception, according to Dr Patel. He explained that allowing potatoes to cool increases their resistant starch content — a form of dietary fibre that is digested in the colon and has little impact on blood sugar.
“Resistant starch is minimally digested in the small intestine, resulting in a slower release of glucose into the bloodstream,” Dr Patel said. “This slower digestion and absorption help prevent sharp spikes in blood sugar levels.” Additionally, resistant starch has been associated with improved insulin sensitivity, which is key for regulating blood sugar.
“Better insulin sensitivity means that cells respond more effectively to insulin, enabling better blood sugar control,” Dr Patel added. Dr Patel highlighted that lean proteins, such as turkey, are “excellent choices” for those mindful of their blood sugar levels. “They are low in saturated fat and help keep you full without causing significant blood sugar spikes,” he explained.
Protein slows the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar. Additionally, incorporating protein into your meal promotes satiety, which can help lower the overall glycaemic impact of your dish. Perhaps less surprising than roasted potatoes, non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and leafy greens can help stabilise your blood sugar levels thanks to their fibre content.
Dr Patel said: “They are high in fibre, which slows down the absorption of sugars and promotes a steady release of glucose into the bloodstream. The fibre content also contributes to feelings of fullness and helps control overall calorie intake.” Packed with antioxidants, cranberries a can add a burst of flavour without causing significant spikes in blood sugar as long as you make your sauce with natural sweeteners and keep it low in sugar.
“Cranberries are rich in antioxidants and fibre, which can have a positive impact on blood sugar control,” Dr Patel said. Hidden at the bottom of your stocking, nuts provide healthy fats, protein, and fibre, which can help slow down the absorption of sugar. “The combination of these nutrients helps slow down the digestion of carbohydrates and reduces the overall glycaemic response to a meal,” Dr Patel added.
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