Vegetables: Variety is as important quantity

Author: Chantelle van der Merwe 

​Registered Dietician (SA) PG Dip Diabetes Management (UK) . All about simplifying and individualizing nutritional therapy for diabetes management

It can be easy to get stuck in a rut of eating the same vegetables over and over again. ​The health-promoting compounds in vegetables are not evenly distributed across different types, thus we need to consume variety of vegetables to ensure optimal nutritional intake and gain the full benefit of adequate veg intake . In this blog post, we'll explore why variety is as important as quantity when it comes to vegetable intake and how you can incorporate more variety into your diet.

Why is Variety Important?

First and foremost, it's important to note that not all vegetables are created equal. Different types of vegetables contain different health-promoting compounds such as vitamins, minerals, fiber, and phytochemicals. For example, dark leafy greens like spinach and kale are high in iron and vitamin K, while colorful veggies like carrots and bell peppers are packed with vitamin C and beta-carotene.

In order to ensure that you're getting a wide range of these beneficial nutrients, it's important to include a variety of different types of vegetables in your diet. This can also help prevent nutrient deficiencies and promote optimal health.
Additionally, including a variety of vegetables in your diet can help prevent boredom and increase enjoyment of healthy foods. Research shows that individuals who eat a wider variety of vegetables in a single meal tend to enjoy vegetables more and are more likely to eat them again in the future.

How to Incorporate More Variety

So how can you incorporate more variety into your diet? Here are some tips:

1. Mix it up: Rather than sticking to the same vegetables week after week, try to mix things up by trying new veggies or preparing your old favorites in a different way. For example, roast your Brussels sprouts instead of steaming them, or try spiralizing your zucchini into "noodles" for a fun and different way to enjoy this veggie.
2. Shop the rainbow: When you're at the grocery store or farmers market, try to choose a variety of different colored veggies. This will not only add variety to your diet but also ensure that you're getting a range of beneficial phytochemicals.
3. Try new recipes: Don't be afraid to experiment with new recipes that include vegetables you may not be familiar with. This can be a great way to discover new flavors and textures, and you may just find a new favorite veggie in the process.
4. Incorporate veggies into meals and snacks: Rather than viewing vegetables as a side dish, try to incorporate them into your meals and snacks in a variety of ways. For example, add spinach to your morning smoothie or snack on raw veggies with hummus or guacamole.

It's important to remember that incorporating a variety of vegetables into your diet is just one piece of the puzzle when it comes to managing diabetes. It's also important to pay attention to portion sizes when it comes to starchy vegetables, choose whole, unprocessed foods as much as possible, and work with a registered dietitian to create a personalized nutrition plan that meets your unique needs and preferences.
​
In conclusion, variety is as important as quantity when it comes to vegetable intake for individuals with diabetes. By incorporating a range of different types of veggies into your diet and trying new recipes and preparations, you can ensure that you're getting a wide range of beneficial nutrients and preventing boredom with your meals.