The Slow Food Movement started in 1989 in Europe as a protest to fast-food restaurants. It has grown into a global movement against unhealthy fast food, focusing instead on the value of sustainable food sources and more moderate, traditional preparation. While it's not an integral part of the movement, I like to think of eating more slowly as being of a piece with Slow Food.
Eating slowly and choosing more fresh foods are two great diet tips for diabetics. For one thing, eating more slowly has been linked to weight loss, likely because it takes your brain approximately 20 minutes to register that you are full, so eating more slowly gives you time to feel satiated before you overeat. But also, eating slowly allows you to pay better attention to what you are eating -- it allows you to be in the moment, freeing your mind to think about what you're putting in your mouth and the impact that it will have on your health and blood sugar.
Here are some tips on how to integrate slow food movement philosophies into your diet for diabetes treatment:
- Choose more fresh foods and cut back on what's frozen or canned. You get the benefits of more flavor, nutrients, and fiber, and less salt, sugar, and other additives. That may mean being a little more flexible with what you eat. If you can't find fresh foods, frozen is probably the next-best bet.
- Grow your own vegetables and herbs, or shop at local farmers' markets for the freshest produce possible.
- Vary the foods you eat, especially the whole grains, fruits, and vegetables. Try to pick out one new thing to try every 1 or 2 weeks.
- When possible, cook from scratch. It eliminates the need to worry about added sodium and preservatives, and puts you more in touch with the food you are eating.
- Sit down to eat and have a conversation with family or friends, instead of eating a fast meal in front of the TV or catching a quick lunch at your desk.
- Enjoy an occasional dessert by keeping the portion small and eating it slowly, savoring every bite.
