Do you despise vegetables? Does the thought of eating broccoli, asparagus, mushrooms, or carrots seem awful to you? Or do you not know how to have a balanced diet of protein and vitamins? The fact that you don’t like vegetables is probably the biggest reason why most people give up a diet just before it starts.
Yes, you know that vegetables are important, they have a lot of vitamins and minerals that our body needs to maintain our health. But you just can’t get over their taste.
It’s not the end of the world if you don’t like vegetables, but they are the cornerstone of health when it comes to a balanced diet, healthy digestion, weight retention, longevity, and disease prevention.
You certainly won’t be able to make the transition from veggie hater to a veggie fan in one step, but with a few simple mental changes and some useful tips in the kitchen, you’ll be able to become a vegetable or to l.ike more vegetable.
Some of us have never developed a taste for vegetables – especially for bitter vegetables such as broccoli, Brussels sprouts, arugula, or cabbage. While sweeter options such as carrots, corn, bell peppers, peas, or beets are much more tolerable.
This plant aversion can actually be caused by the so-called taste gene – TAS2R38 to be more precise.
The good news is that the taste buds regenerate every 1-2 weeks.
Experiment for 2 weeks and try not to eat sweets or salty foods, then introduce vegetables that you did not like so far. You may be surprised by your new taste perception.
Food is a behavior that must be learned. We need to see, feel, smell, taste a new food 10 to 15 times before we eat it and really enjoy it.
Try to fool your taste buds
1. Choose a dish you already like and add small amounts of vegetables to it.
When preparing a smoothie you can add spinach or kale to bananas.
When making an omelet – add mushrooms, asparagus, tomatoes, or any other vegetable that inspires you.
2. Instead of traditional foods, try using vegetables.
For example, instead of pasta or traditional noodles, prepare “pumpkin noodles” using a vegetable peeler to cut thin slices of zucchini pieces.
You can also replace and prepare french fries with almost anything – carrots, parsnips, sweet potatoes.
3. Choose various cooking options
Steaming vegetables – is the best way to retain nutrients from vegetables.
Bake, fry, or grill – it’s light and tasty, and the vegetables caramelize and become sweet.
Cooking vegetables in olive oil, coconut oil, or butter is also a healthy option and adds extra flavor.
The advantages of eating vegetables
1. Vegetables provide an important nutrient for your caloric intake
Vegetables provide fiber, healthy fats, protein, quality carbohydrates, vitamins, minerals, and other phytonutrients that the body needs.
2. Research in the nutritional sciences has found that eating vegetables promotes satiety, resulting in fewer total calories consumed.
This way large salads or vegetable soup can help you feel fuller, even if you eat fewer calories.
3. Fruits and vegetables can help you maintain a constant weight
When it comes to feeling full and losing weight, eating enough fiber can help simplify this.
Fiber is the indigestible portion of plants and takes longer to move through the digestive system, which can promote that “feeling full”.
The recommended amount of fiber per day is 25-38 grams. But due to excessive consumption of packaged, processed, fiber-free foods, the daily average consumed is about 15 grams/day.
There are so many types and ways to prepare, hide or cook them that it is impossible for vegetables to never be your favorite food. It is important to appreciate their importance in a balanced diet and to know that your body will love you because you ate them.
So choose a cooking idea or a benefit from the list above and include as many vegetables as possible in your diet.