Room for pudding? And if so, are they all healthy?
So, having polished off a plate piled high with roast turkey, all the trimmings and a mountain of vegetables, who has room for desserts? And, even if you do, haven’t you already consumed your entire calorie intake for the remainder of December?
Although Christmas puddng is relatively high in calories and sugar, the ingredients that make up the pudding are actually pretty nutritious.
Traditional Christmas puddings consist of fibre rich ingredients such as fruits and nuts. Dried fruits are rich in fibre, enzymes, polyphenols, vitamins and minerals. Sultanas, currants, apricots and pears are highly nutritious and full of essential potassium and iron. And, despite the fact that dried fruits can contain a lot of sugar, they have a lower glycemic index value, so don’t impact your blood sugar levels in the same way as other sweet treats.
Raisins are also rich in antimicrobial compounds, fibre and iron. These compounds lower the risk of heart disease and can relieve constipation.
Prunes can also aid digestion, relieve constipation, reduce inflammation and protect cells from free radical damage.
Many Christmas puddings also contain walnuts, hazelnuts, pecans and almonds, which all come with a range of health benefits, including lowering cholesterol levels and reducing the risk of heart disease. They also deliver high levels of vitamin E (a powerful antioxidant which protects cells and is important for the brain, eyes, immune system and heart health), polyphenols and melatonin.
Spices such as cinnamon, ginger and cloves are also an incredible source of aromatic antioxidants, which aid digestion and have anti-inflammatory and anti-bacterial properties.
However, after the excessveloped esofa festivedinner, many of us find the Christmas pudding too “heavy” and opt for a “lighter” alternative such as poached fruit. Poaching plums or pears in some cloves, cinnamon and vanilla gives a lovely Christmassy flavour, and they are especially delicious served with a dollop of low-fat Greek yoghurt. For some healthy unsaturated fats and a tasty crunch, top with roasted flaked almonds.
A cheeseboard is often served after or instead of a dessert, offering a good source of calcium and protein. In addition to a selection of your favourite cheeses, pop on a variety of fresh fruit, too. Grapes are a powerhouse of nutrients, including protein, fibre, copper, vitamin K, vitamin B1 (thiamine) vitamin B2 (riboflavin), vitamin B6, potassium, vitamin
C, manganese and vitamin E. Grapes also offer numerous health benefits such as boosting heart health, lowering blood pressure, boosting the immune system and offering protection against certain forms of cancer. Adding some sliced apple is also a good idea as it is good for heart and gut health, thanks to its pectin, which prevents the absorption of cholesterol and prebiotic fibre. Apples also contain vitamin C, which is an antioxidant, and other compounds such as quercetin.
And don’t forget the cheese biscuits. The water biscuit is perhaps the cheese connoisseur’s cracker of choice and, as the name suggests, they’re simply a mixture of flour and water, meaning they lack fat. Oatcakes are made using the finest Scottish ingredients and are a wise choice because oats are low on the glycemic index and packed with fibre and, as the name suggests, Digestives were originally deas a digestion aid.
Of course, many of us just can’t manage a dessert at all and opt to pick at snacks when the full feeling begins to subside and the appetite starts to return.
Although it is best to avoid snacking between meals to give your gut a rest so it can instigate the natural repair process, but if you must snack, nuts are best as they are packed with nutrients and beneficial fats.
They also provide phytosterols, which are plant compounds that help lower cholesterol by blocking its absorption in your intestines. However, you should avoid the bags of salted or honey/sugar coated ones and opt for the netted selections that are still in their shells, ready to be cracked open to reveal the crunchy flavoursome kernels inside.
Although all nuts are thought of as an excellent source of healthy fats, walnuts take the top spot. Researchers have concluded that eating seven to nine walnuts a day could delay the onset of Alzheimer’s and dementia. They also believe walnuts might curb oxidative damage to brain cells, fight inflammation and stimulate the birth of new neurons in the brain.
Hazelnuts contain vitamin E, protein and dietary fibre and can support healthy bowel movements, help reduce weight gain, protect against cell damage, lower cholesterol, support heart health and lower inflammation.
Brazil nuts are energy dense, highly nutritious, and one of the most concentrated dietary sources of the mineral selenium. They can benefit your health in several ways, including regulating the thyroid gland, reducing inflammation, and supporting the heart, brain, and immune system.
Pistachio nuts are a rich source of B vitamins (one of the best available) which means they can help keep hormones in balance. They also contain lutein, an antioxidant that plays an important role in protecting the eyes against age-related macular degeneration.
They are lower in calories than most nuts, and high in protein and fibre. In fact, studies show a handful every day could aid weight maintenance.
Try eating nuts slowly and mindfully, one at a time, savouring the taste and texture and chewing each nut until there is nothing left in your mouth. This will help reduce your overall intake.