As we’re only days away from Christmas, you’ve probably started thinking about your festive food shopping list. But before you dash off to the supermarket, two health experts have highlighted an unexpected item that could be a valuable addition to your holiday menu – particularly if blood pressure is a concern.
Keri Glassman, dietitian and founder of Nutritious Life, advocates for the inclusion of whole wheat gravy in your Christmas roast. In an interview with Patient, she said: “Use a heart-healthy flour instead of white flour, such as whole wheat flour.
“If you’re not in control of your gravy, stick with portion control of whatever your host is serving.” Joining the discussion, Dr Menka Gupta, of Nutra Nourish, also praised its potential benefits for blood pressure regulation, while adding that a certain type of cranberry sauce can take this up a notch too.
She said: “[Using naturally sweetened cranberry sauce] reduces added refined sugars which supports better blood sugar control and insulin sensitivity, reducing related health issue.” If you’re still wondering what ‘whole grains’ or ‘whole wheat’ is, don’t panic.
As the name suggests, any product with ‘whole grains’ uses all parts of the grain, while those which use ‘refined grains’, might have parts removed. Although refined grain products, like white bread and cakes, may have a longer shelf-life, they are less healthy as a result.
In a blog post, experts at Harvard University explained: “Whole grains offer a ‘complete package’ of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm.
“Each section houses health-promoting nutrients.” Bran, being the outer layer of a whole grain kernel, is what provides the fibre, helping to maintain steady blood sugar and stable pressure levels.
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The experts added: “A growing body of research shows that choosing whole grains and other less-processed, higher-quality sources of carbohydrates, and cutting back on refined grains, improves health in many ways.”
Beyond this, Edward Mather from FuelHub recommends a healthier twist to traditional stuffing. He advised: “Swapping traditional stuffing for whole grain stuffing (use whole grain bread or quinoa instead of white bread) will boost fibre content and provide more complex carbohydrates as opposed to simple carbs.
“Switching to desserts, using dark chocolate (less than 70% cocoa) as a dip for fruits like strawberries and bananas is a good alternative to traditional Christmas puddings.”
He later added: “The Christmas period usually involves a lot of eating and this can take it’s toll on the digestive system. If this is a concern for you, add yoghurt and kefir to your shopping list. They contain probiotics – good bacteria – which improves the gut microbiota. This aids digestion and reduces constipation, so increasing consumption of yoghurt can be a good idea.”