With your fridge brimming with various trimmings, you’re bound to have some uneaten food left from your Christmas feast. Whether it’s a tart cranberry sauce or beloved roasties, leftover Christmas staples could have some surprisingly positive effects on your blood sugar levels, according to Dr Sunni Patel, from Dish Dash Deets.
“If you’re looking to manage blood sugar levels while enjoying Christmas leftovers, consider incorporating the following options into your meals,” the doctor told Express.co.uk.
1. Roasted potatoes
While potatoes are generally not the best choice for steady blood glucose, leftover roasted potatoes might be an exception, according to the doctor. Dr Patel explained that leaving potatoes to cool down will boost their concentration of resistant starch – a type of dietary fibre that is digested in the colon and has minimal impact on blood sugar.
He said: “Resistant starch undergoes minimal digestion in the small intestine, leading to a slower release of glucose into the bloodstream. This slower digestion and absorption help prevent rapid spikes in blood sugar levels.”
What’s more, this type of starch has been linked to an improved insulin sensitivity, which is important for regulating blood sugar. “Improved insulin sensitivity means that cells are more responsive to insulin, allowing for better control of blood sugar levels,” Dr Patel added.
However, as potatoes still count towards starches, you should only aim for a quarter of your plate to be filled with a starchy carbohydrate, the doctor advised.
2. Turkey
The doctor explained that lean proteins like turkey are “excellent choices” for those who are blood sugar cautious.
“They are low in saturated fat and can help keep you full without causing significant spikes in blood sugar,” Dr Patel said.
Protein slows down your digestion and absorption of carbohydrates, leading to a gradual rise in blood sugar.
Furthermore, including protein in your meal helps to promote satiety, reducing the overall glycaemic impact of your dish.
3. Vegetables
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.”
4. Cranberries
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.
5. Nuts
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.