Every spring our family would discuss about the vegetables that we would grow in our garden. Every season somehow Zucchini makes it way into the garden. We would harvest zucchinis of all shapes and sizes. We would make all sorts of recipes from zucchini bread to zucchini pasta, and zucchini parmesan- just to name a few. Zucchi comes in abundance, easy to harvest, wash and prepare. It seems like the overabundance can become overwhelming, but every time our family creates a dish, we cannot but enjoy the deliciousness to zucchini provides.
Fresh picked zucchini from our garden to table brings out so much pleasant taste and flavor! Every time I bite into the zucchini, I can taste the gush of juice and natural sweetness full of vitamins and minerals that will nourish my body. Zucchini brings wonders and has full of nutrients. It also is relatively easy to grow and for several reasons:
Hardiness: Zucchini is a hardy and adaptable plant. It can tolerate a range of soil conditions and temperatures, making it suitable for many climates.
Fast Growth: Zucchini is a fast-growing plant. From the time you sow the seeds, it typically takes around 45-60 days to start harvesting zucchinis, depending on the variety.
Low Maintenance: Zucchini plants don’t require a lot of care. They are relatively pest-resistant and can thrive with minimal intervention. Regular watering, sunlight, and occasional fertilization are usually sufficient.
High Yields: Zucchini plants are prolific producers. A single plant can yield numerous zucchinis throughout the growing season. This makes them a rewarding choice for gardeners.
Large Leaves: Zucchini plants have large leaves that can provide shade to the soil, helping to retain moisture and reduce weed growth. This can make maintenance easier.
Self-Pollinating: Zucchini plants are typically self-pollinating, which means you don’t need to worry about attracting pollinators like bees for fruit production.
Versatile Use: Zucchinis are versatile in the kitchen, making them a popular choice for home gardeners. You can use them in various recipes, from stir-fries to bread and muffins.
Space-Efficient: Zucchini plants have a bushy growth habit and take up relatively little space in the garden, making them suitable for smaller garden areas or even containers.
Prepare yourself for a bountiful harvest, as zucchini plants can produce more than you might expect. I also appreciate the vast nutrients and minerals that zucchini brings to my family and I. These nutrients with various health benefits include:
1. Low in Calories: Zucchini is low in calories and can be a great addition to a weight management diet.
2. Rich in Nutrients: It’s a good source of vitamins and minerals, including vitamin C, vitamin K, and potassium.
3. High in Fiber: Zucchini is rich in dietary fiber, which can aid digestion and promote a feeling of fullness.
4. Antioxidant Properties: It contains antioxidants like lutein and zeaxanthin, which may help protect your eyes from age-related diseases.
5. Heart Health: The potassium and fiber in zucchini can support heart health by regulating blood pressure and cholesterol levels.
6. Hydration: Zucchini has a high-water content, which can help keep you hydrated.
7. Weight Management: Its low calorie and high fiber content make it a good choice for those looking to manage their weight.
8. Blood Sugar Control: The fiber in zucchini can help stabilize blood sugar levels.
9. Skin Health: The vitamin C in zucchini is beneficial for skin health and may help with collagen production.
10. Immune Support: Zucchini contains vitamins and antioxidants that support your immune system.
11. Digestive Health: The fiber in zucchini can promote healthy digestion and prevent constipation.
12. Anti-Inflammatory: Some compounds in zucchini may have anti-inflammatory properties.
13. Low in Carbs: It’s a good option for low-carb diets.
Cooking methods, such as grilling or steaming, can help preserve its nutrients. Overall, zucchini is a versatile and healthy addition to your diet. As a Registered Nurse, I highly recommend zucchini to my diabetic patients and colleagues. We as a society have been bombarded with sugar and processed food. The sugar and processed food are highly addictive and detrimental to our health. I appreciate zucchini as a food that diabetics can include in their nutrition regime for several reasons:
1. Low in Carbohydrates: Zucchini is relatively low in carbohydrates. 1-cup (124-gram) serving of sliced, raw zucchini contains only about 4 grams of carbohydrates, which makes it a low-glycemic food.
2. High in Fiber: Zucchini is rich in dietary fiber, which can help stabilize blood sugar levels by slowing the absorption of glucose. This can prevent spikes in blood sugar after meals and promote better blood sugar control.
3. Low in Calories: Zucchini is also low in calories, which can be beneficial for managing weight, a key factor in diabetes management. Maintaining a healthy weight can improve insulin sensitivity.
4. Nutrient-Rich: Zucchini provides essential nutrients like vitamin C, potassium, and antioxidants that can support overall health, including cardiovascular health. Diabetes management often involves reducing the risk of related complications.
5. Hydration: Zucchini has a high-water content, which can help keep you hydrated, a crucial aspect of diabetes management.
6. Versatile and Low-Carb: Zucchini can be used in various low-carb recipes as a substitute for higher-carb ingredients, such as pasta. This can help diabetics enjoy a wider variety of dishes without a significant impact on blood sugar.
While zucchini is a diabetes-friendly food, it’s essential to consider portion sizes and cooking methods. Opt for grilling, steaming, or sautéing rather than frying with added oils or breading, as these can increase the calorie and carbohydrate content. Additionally, individuals with diabetes should always monitor their blood sugar levels and consult with a healthcare professional or a registered dietitian to create a personalized meal plan that suits their specific needs and dietary preferences.
Zucchini can help slow down the increase of blood glucose levels after a meal primarily due to its high dietary fiber content. Here’s how it works:
Dietary Fiber: Zucchini is rich in dietary fiber, specifically soluble fiber. Soluble fiber dissolves in water to form a gel-like substance in the digestive system. When you consume fiber-rich foods like zucchini, it can slow down the digestion and absorption of carbohydrates from the meal.
Delayed Sugar Absorption: The soluble fiber in zucchini acts as a barrier in the digestive tract. It forms a gel that surrounds carbohydrates, including sugars, and slows down their release into the bloodstream. This gradual release helps prevent rapid spikes in blood glucose levels after eating.
Increased Satiety: Fiber can also increase a feeling of fullness, which may reduce overeating and help with weight management. Maintaining a healthy weight is essential for blood glucose control in individuals with diabetes.
Improved Insulin Sensitivity: A diet rich in high-fiber foods like zucchini may improve insulin sensitivity. When your cells respond more effectively to insulin, they can take up glucose from the bloodstream, which can help keep blood sugar levels in check.
Zucchini can contribute to better blood sugar control and together with meal composition and portion sizes this can help lower one’s blood sugar. Zucchinis together with a balanced diet that includes a variety of nutrient-dense foods helps provide the needed nutrients, vitamins, and minerals to nourish anyone. My family thoroughly enjoys the zucchini that we cultivate and with the added benefits and deliciousness we don’t mind eating it throughout the season and all year round! Incorporate zucchini into your diet and harvest the abundance of nutrients, vitamins, and minerals!
Guest Author: Hieu Pham, RN BSN
Tenure Nurse, graduated with honors along with more than a decade of experience in Infection Prevention (IP), Medical-Surgical, post-surgical, Bone Marrow Transplant Unit (BMTU), Step down units, Intravenous Therapy and Leadership roles. Have improved the Infection Prevention program leading to zero findings from the Joint Commission numerous times. Implemented procedures, policies, and guidance for Staff in regards to how to protect themselves from bloodborne pathogen exposure. Provided guidance on how to protect Staff and decrease the spread of Coronavirus-19. Conducted numerous inservices to train Staff regarding evidenced based nursing practices. Lead role for IP for the first facility in Nation to transition to new health care record system.
Extensive nursing clinical and theory knowledge caring for spinal cord injury, post-surgical, stem cell transplant, med-surg, and step-down unit patients. Also worked as a clinical instructor for the local community college teaching clinical/ practices to student nurses. Have precepted numerous nurses and wrote numerous standard operating procedures for best practices. Conducted and educated Staff/ patients while working as the charge nurse. Health promotor and enthusiast- what one puts in increases the likelihood of what one’s desire to get out!
