Whilst extreme carb-cutting has its detractors, the evidence is there that our carb-heavy, Western diets increase the risk of a number of chronic diseases such as type 2 diabetes and cardiovascular disease.
Studies have also shown that a carbohydrate-rich evening meal can have other negative effects, such as reducing the release of the sleep hormone melatonin, which consequently results in poorer quality sleep. All in all, it makes sense to dial down the carbs at dinnertime. Here’s how …
Keep it complex
It’s not all carbs we need to be wary of but the refined, simple carbohydrates, like white rice, pasta, packet bread and sugary, ultra-processed foods which cause blood glucose levels to spike. By switching to complex carbs, like fruits, vegetables, wholegrains, nuts and seeds, you’ll benefit from the energy and fibre they contain without the blood sugar rollercoaster. This broccoli salad is the perfect example; pair with your protein of choice.
Warm broccoli salad
1. Cook a head of broccoli, cut into florets, for 2 minutes in boiling water and drain.
2. Combine the juice of a lime, 1 tsp honey, 1 tsp finely grated ginger, 2 tsp extra virgin olive oil, 1 tsp apple cider vinegar and ½ tsp Dijon mustard to make a dressing.
3. Place the blanched broccoli in a bowl, add 100g of cooked quinoa (can be from a pre-cooked pouch for ease), toss with the dressing and top with chopped peanuts.