Limiting the risk of diabetes, high blood pressure, osteoporosis, cholesterol and even fighting against fatigue and excess weight is possible, naturally. Discover 7 food associations that heal... and, as a bonus, 3 recipe ideas to vary the pleasures.
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If you have diabetes
All foods have a glycemic index (GI) that measures the rate at which carbohydrates are absorbed by the body. The problem is that when we eat a high GI food, the sugar level floods the blood quickly, promoting diabetes and overweight. These foods include pizza, well-cooked white pasta, cooked carrots, potatoes, ...
The solution? The vinegar
Vinegar contains acetic acid, which lowers blood sugar levels by slowing the rate of assimilation. We recommend cider vinegar because it is the richest in acetic acid.
Start your meal with a salad drizzled with a little oil and vinegar to lower the glycemic index of the foods that follow. However, choose low GI foods such as green vegetables, fish, seafood, meat and eggs.
3 anti-diabetes ideas " vinegar and glycemic foods
- Cucumbers marinated in vinegar before a risotto.
- Green salad with rapeseed oil and wine vinegar before a good beef steak.
- Grated carrots with vinaigrette before pasta (wholemeal and al dente!).
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Watch your blood pressure
High blood pressure is favored by sodium, which is hidden everywhere in our diet! Of course, salt for cooking or eating is important, but so are cold cuts (cured ham, salami, bacon), cheeses (Roquefort, Parmesan), ready-made meals and pickled foods (anchovies, olives).
The solution? Potassium
Present in fruits (apricot, banana), vegetables (fennel, celeriac, cauliflower) and lentils, potassium is the solution to balance your plate to fight against hypertension.
3 anti-hypertension sodium + potassium recipe ideas:
- Ham and melon.
- Cheese and green salad.
- Roast pork and steamed cauliflower.
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Balancing against osteoporosis
In the family of foods, we find two categories: acidifiers (animal proteins: meat, fish, dairy products) and alkalines (fruits: avocado, bananas, apples, pears, green vegetables: salad, beans, broccoli, spinach and colored: carrots, beets). The good balance? 70% alkaline for 30% acidifying.
Stress, overweight and especially osteoporosis appear as a result of calcium leakage when acidifying agents are consumed in excess.
The solution? The right balance
In order to fix calcium and reduce osteoporosis, we advise you to combine fruits or vegetables (alkaline) with animal proteins (acidifying), giving preference to those rich in vitamin D such as fatty fish and eggs.
3 anti-osteoporosis ideas "acidifiers and alkalines"
- Lamb chops and spinach with garlic.
- Salmon and broccoli with shallots.
- Hard-boiled eggs and avocado curry.
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Too much cholesterol?
The bad cholesterol induced by foods high in animal fat such as blood sausage, rib eye steak, lamb, sausages, pate, and crackers. From these fats come the risks of cardiovascular diseases (stroke, heart attack...).
The solution? Fiber-rich foods
In order not to deprive yourself, it is best to combine foods rich in animal fats with foods rich in fiber. Their power? We recommend legumes (white and red beans, broad beans), fruits (blackcurrant, raspberries, apple), vegetables (leeks, artichokes, spinach) and dried fruits (dates, figs).
3 anti-cholesterol ideas "animal fats and fiber"
- Apple pudding.
- Rusk and whole fruit.
- Eggs, cherry tomatoes and spinach.
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When fatigue weighs you down.
To be in shape, we recommend that you consume a good dose of protein at all three meals and especially at lunch, because it is in the afternoon that you rebuild your muscle mass.
Ideally, you should eat animal proteins (meat, fish) but replace them three times a week with aduoof plant proteins including amino acids.
Don't worry! Vegetable protein intake is similar to that of meat or fish.
The solution to regain vitality?
When replacing your animal protein with plant protein, combine two thirds grains (rice, semolina, corn) with one third legumes (lentils, chickpeas, kidney beans) and end the meal with plain yogurt. Result guaranteed!
3 anti-fatigue ideas "plant proteins"
- Rice and lentils.
- Semolina and chickpeas.
- Corn and red beans.
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A few extra pounds?
All starchy foods (pasta, potatoes, pulses, cereals ...) contain slow sugars, sources of energy but also calories! The problem lies in how we spend ourselves. When we don't move enough to burn those calories, we promote weight gain.
The solution? Green vegetables
In order to limit the storage of calories and therefore weight gain, green vegetables such as beans, asparagus, zucchini, celery stalk... can help. In fact, they have the power to satiate!!
Take the good reflex: always combine starchy foods with an equal share of green vegetables because the fiber slows down the assimilation of carbohydrates from the starchy foods by making you feel fuller faster. As a result, you take in fewer calories.
3 "starch and greens" slimming ideas
- Zucchini pasta with garlic and olive oil.
- Pan-fried basmati rice with mushrooms and tomatoes à la provençale.
- Mashed potatoes and green beans.
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Stop Disease.
On a daily basis, you can protect yourself from degenerative diseases (skin, eyesight, brain, and some cancers) with good immune defenses. How to acquire them? By keeping a close eye on your diet!
Antioxidants such as beta-carotene , vitamins A, C, E and polyphenols are very present in certain fruits and vegetables (carrots, tomatoes, cabbage, spinach), olive oil or rapeseed oil (to be consumed cold only) and in all spices (turmeric, curry, cumin, oregano nutmeg).
These foods help the body absorb the benefits of antioxidants and give you health and vitality!
The solution? Antioxidants
On your plate, add to the vegetables rich in beast-carotene a dose of olive or rapeseed oil and a pinch of spice.
3 "anti-oxidant" health ideas
- Carrots with olive oil and cumin.
- Sautéed fresh tomatoes with oregano and olive oil.
- Spinach with turmeric and rapeseed oil.
