Tim Spector's 'brilliant' vegetable hack that can 'improve blood sugar and cut cancer risk'

Cutting onions
-Credit: (Image: Getty Images/Cultura Exclusive)


Everybody is aware that packing your diet full of delicious and nutritious fruits and vegetables is a sure-fire way to give your body and mind a good dose of health.

Whether you're snacking on fresh produce throughout the day or preparing a side dish to compliment your meal, every portion counts - and each piece of fruit or vegetable can have its own unique health benefits.

However, according to Professor Tim Spector, there are some foolproof ways to actually boost the nutritional value of your food. It's all in the preparation, and these seemingly small tips can yield some impressive results.

Tim, co-founder of the Zoe Health app, is known for being a huge advocate of eating a healthy diet that's packed full of plants. He often hails the importance of eating 30 different kinds of plants in a week, as this variety can be hugely beneficial to your gut microbiome.

He also frequently takes to social media in order to share healthy eating tips with his followers - and recently had jaws dropping with some 'fascinating' advice about vegetable preparation.

The nutrition expert says that by using a technique called 'chop and stop', you could potentially make your fresh veggies even healthier.

Posting on Instagram, he said: "When cooking onion, garlic and cruciferous vegetables such as cabbage and broccoli chop them first, around 10 minutes before cooking. This releases myrosinase and activates beneficial sulforaphane which can be deactivated during cooking.

"Sulforaphane has been linked to improvements in blood sugar, reduction in inflammation and may even reduce cancer risk."

This was examined in a study published in 2013 in the Asian Pacific Journal of Cancer Prevention. The protecting effects of cruciferous vegetables against cancer risk have been linked to their high levels of glucosinolates, which sets them apart from other veggies.

Another thing you can do whilst cooking in order to give your health an extra boost is to consider adding some lemon juice to leafy greens such as kale, spinach and swiss chard.

According to Tim, this provides additional Vitamin C - which captures non-heme iron and store it in a form your body can absorb more easily. He also added that this zingy juice adds an additional kick of flavour which makes them taste more enjoyable.

In the video's comments, people thanked Tim for sharing his expertise, with many keen to try out his tips in the kitchen as soon as possible.

One person said: "Chop and stop, brilliant advice........shame ive been doing it wrong for many years but not any more . Thank you so much."

Another wrote: "This is so fascinating thank you so much."

And a third commented: "Thank you for the top tips. I love lemons and always use them in dressings or to add an extra flavour."

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