By Emily Maus, RD
The transition from winter to spring in Idaho offers bounties of new opportunities to nourish our bodies. With the sun and warmer temperatures comes seasonal produce to create colorful plates and further tools to support blood sugar. As a dietitian I understand the complexities of how eating habits impact health. Making the right food choices to honor your health in modern society is often challenging. Embracing seasonal produce can be a great starting point to stabilize blood sugar levels, especially for those who struggle with insulin resistance and Polycystic Ovarian Syndrome (PCOS).
Choosing fresh seasonal produce supports the body’s natural rhythm of glucose metabolism by providing maximum amounts of nutrients and fiber. Here are some specific types of produce to consider this spring in Idaho:
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Asparagus: Low in carbohydrate, packed with fiber, antioxidants, and vitamins that support stable blood sugar. Try grilling alongside your favorite meats or roasted asparagus lemon pasta salad.
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Mushrooms: Full of plant compounds that reduce glucose metabolism and increase insulin sensitivity that aids in reversing and preventing diabetes. Try adding stir fries or roast with starchy vegetables such as potatoes or carrots.
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Spinach: Packed with nutrients to improve digestion, reduce stress in the body, and keep you full longer while supporting your blood glucose response. Try a spring spinach feta salad or sauteing with farm fresh eggs.
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Berries: Rich in antioxidants, fiber, and anti-inflammatory properties to support improved insulin response. Try making mixed berry smoothies or top your favorite Greek yogurt with fresh berries from the farmers market.
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Broccoli: Loaded with fiber, antioxidants, and hormone supporting compounds which aid in overall hormonal balance. Try roasting with parmesan or using as a topping on sourdough pizza.
In addition to choosing seasonal produce for the nutritional benefits on your health is the changing season’s produce ability to keep eating fun. An important factor to honoring health day after day is making food enjoyable and delicious so you actually stick to your intentions. Using seasonal produce provides a diversity of fruits and vegetables throughout the year. Explore new textures, flavors, and recipes this spring to keep healthy eating exciting.
Consuming a variety of fruits and vegetables is one piece in the puzzle to supporting blood sugar, improving insulin resistance, reversing pre-diabetes and improving PCOS symptoms. Working with a registered dietitian can take the guesswork out of how you should be eating to lower your A1c level, increase energy, and to empower your health.
Editor’s Note: Live Well Dietitian is now accepting some insurances. Contact Emily Maus, RD today at contact@livewelldietitian.com or visit livewelldietitian.com.