Most experts swear by starting your meal with raw veggies; be it salads or antipasti or just a plate of cut raw leafy veggies, a side of raw vegetables before a cooked meal can make a significant difference to your health. “If you eat the elements of a meal in a specific order you can cut the glucose spike by up to 75%. The correct order is veggies first then proteins and fats and then starches and sugars,” says Jessie Inchauspé, a French author and nutrition expert, also known by the moniker Glucose Goddess.
Several things happen to your system if you regularly start a meal with raw veggies. For instance, many raw vegetables have an alkalizing effect on the body, helping to maintain a slightly alkaline pH balance. While the body naturally regulates its pH levels, excessive consumption of acidic foods can disrupt this balance and contribute to inflammation and disease. Raw veggies such as leafy greens, cucumbers, and celery are alkaline-forming foods that can help counteract acidity and promote alkalinity in the body. Here are some other reasons you should start a meal with raw vegetables.
Nutrient Density
Raw vegetables are brimming with essential nutrients in their natural state. Unlike cooking methods that can lead to nutrient loss, eating veggies raw preserves their nutritional integrity, ensuring you reap maximum benefits. From vitamin C in bell peppers to folate in leafy greens and beta-carotene in carrots, raw veggies provide a diverse array of vitamins and minerals vital for overall health. By consuming them before meals, you kickstart your nutrient intake, setting the stage for optimal digestion and absorption.
Digestive Enzymes
Raw vegetables are rich sources of digestive enzymes, which play a crucial role in breaking down food and facilitating nutrient absorption. Enzymes like amylase, protease, and lipase help your body digest carbohydrates, proteins, and fats more efficiently. By eating raw veggies before meals, you introduce these enzymes early in the digestive process, easing the burden on your digestive system and enhancing nutrient assimilation. This can lead to reduced bloating, gas, and indigestion, promoting smoother digestion and overall gastrointestinal health.
Hydration and Satiation
Raw vegetables have high water content, making them excellent hydrating snacks. Eating hydrating foods before meals can help quench thirst and prevent overeating by promoting a sense of fullness. Moreover, the fiber present in raw veggies adds bulk to your meals without significantly increasing calorie intake, contributing to satiety and weight management. By incorporating raw veggies into your pre-meal routine, you not only boost hydration levels but also support portion control and healthy weight maintenance.
Blood Sugar Regulation
The fibre content of raw vegetables plays a crucial role in regulating blood sugar levels. Fibre slows down the absorption of glucose into the bloodstream, preventing rapid spikes and crashes in blood sugar. By consuming raw veggies before meals, you create a fibre-rich foundation that helps stabilize blood sugar throughout the day. This can be particularly beneficial for individuals with diabetes or those seeking to prevent insulin resistance and metabolic disorders. Including raw veggies as part of your pre-meal ritual can contribute to better glycemic control and long-term metabolic health.
Gut Health
Raw vegetables are abundant sources of dietary fibre, which serves as fuel for beneficial gut bacteria. These probiotic microbes thrive on fibre, fermenting it into short-chain fatty acids that nourish the intestinal lining and support gut health. By eating raw veggies before meals, you provide the prebiotic fibre that feeds your gut microbiota, promoting a diverse and resilient microbial ecosystem. A healthy gut microbiome is associated with improved digestion, enhanced immune function, and reduced risk of inflammatory conditions. Thus, incorporating raw veggies into your diet can lay the foundation for a thriving gut and overall well-being.
Antioxidant Protection
Raw vegetables are packed with antioxidants, compounds that help neutralize harmful free radicals and protect cells from oxidative damage. Antioxidants like vitamin C, vitamin E, and various phytonutrients scavenge free radicals, reducing the risk of chronic diseases and supporting cellular health. By consuming raw veggies before meals, you flood your body with antioxidant-rich foods that bolster your defence against oxidative stress. This can enhance your resilience to environmental toxins, pollution, and the effects of ageing, promoting longevity and vitality.