With Christmas just around the corner, it's time to think about your festive feast. But before you head to the shops, two health experts have shed light on a surprising addition that could benefit your holiday feast, especially if you're watching your blood pressure.
Dietitian Keri Glassman, founder of Nutritious Life, recommends opting for whole wheat gravy for your Christmas roast. Speaking to 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." Chiming in, Dr Menka Gupta, of Nutra Nourish, also highlighted its potential benefits for blood pressure regulation, while recommending a specific type of cranberry sauce.
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 unsure about what 'whole grains' or 'whole wheat' means, don't fret.
Products labelled 'whole grains' include every part of the grain, whereas 'refined grains' may be missing some components. While refined grain products like white bread and cakes might last longer, they're not as nutritious.
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.
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."
Aside from 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 further 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."