8 Foods to Keep You Warm and Healthy This Winter

Winter presents us with countless temptations, whether it's due to extended stays at home or the desire to warm our bodies with various foods. So how can we maintain a healthy diet this winter? We've gathered some foods that will help you stay warm during the cold season.

1. Ginger

A medicinal plant with a pungent and strong-tasting root, containing an active component called gingerol with anti-inflammatory properties. Originating from East Asia, ginger is known for its medicinal benefits for a variety of issues and illnesses. It can be used in its natural form, dried, powdered, as juice, or as oil.

Effectiveness: A powerful antioxidant that reduces inflammation associated with illnesses. Ginger can help lower blood sugar levels and increase insulin efficiency. It may also reduce protein levels in urine and decrease a range of damage caused by irregular blood sugar levels.

How to use: Add to stir-fried vegetables, soups, or health teas.

(Photo: Shutterstock)

2. Cinnamon

A spice derived from the inner bark of the Cinnamomum tree. Known primarily for its use in pastries and stews, but also for its medicinal properties thanks to compounds in the plant’s bark and cinnamaldehyde, which gives cinnamon its distinctive aroma.

Effectiveness: Cinnamon reduces insulin resistance and assists in lowering sugar levels for diabetics and preventing diabetes in pre-diabetic individuals.

How to use: Add to tea and coffee, rice and meat dishes, and yogurt.

(Photo: Shutterstock)

3. Licorice

Licorice, known in Hebrew as sweet root, is a plant with ancient medicinal properties from the ancient East, famous for its sweet taste.

Effectiveness: Contains glabridin – a compound that mimics estrogen activity in activating antioxidant enzymes.

How to use: Boil 3 tablespoons of grated licorice root with 2 and a half cups of water, cook for 10 minutes, and drink like tea.

4. Avocado

A unique fruit with healthy fats and no sugar. Contains oleic acid (a monounsaturated fatty acid), antioxidants, potassium, and dietary fibers. It is especially effective for type 2 diabetics. It can aid in weight loss, reduce cholesterol levels, and stabilize blood sugar levels.

Effectiveness: Reduces insulin resistance and improves blood lipids. Reduces inflammation and oxidation processes and helps lower blood pressure. Contributes to a feeling of fullness and lowering sugar.

How to use: Add to salads or make a spread with lemon, salt, and pepper.

(Photo: Shutterstock)

5. Green Tea

Rich in antioxidants and contains EGCG, which provides protection against free radical damage and protects us from diseases.

Effectiveness: Has the ability to reduce the risk of type 2 diabetes. Can improve cell sensitivity to insulin, result in lower blood sugar, and aid in weight loss.

How to use: Drink between meals to help prevent snacking.

6. Brazil Nuts

Large seeds from giant trees growing alongside the Amazon River. Contains high levels of selenium – an important mineral that acts as a vital antioxidant for regulating the body's metabolism.

Effectiveness: A potent antioxidant that benefits pancreatic activity.

How to use: Add to yogurt or snack between meals.

(Photo: Shutterstock)

7. Cocoa

A powder made from grinding the beans of trees originating in South and Central America. Cocoa is recognized for its bitter taste and is an ingredient in making chocolate and many other sweets.

Effectiveness: Contains flavonoids - antioxidants that widen blood vessels, helping prevent various diseases.

How to use: Add boiling water and a little milk or cream for frothing to enjoy hot chocolate.

8. Broccoli

A cruciferous vegetable with numerous health benefits, contains no starch, and aids in reducing blood sugar levels. Diabetic patients can eat it without limit.

Effectiveness: Contains polyphenols – phytochemicals with antioxidant properties that contribute to a feeling of fullness and aid in weight loss.

How to use:

Combine in soups, casseroles, steam, stir-fry in olive oil, or even as a salad.

In conclusion, winter can be an excellent season for incorporating food sources into one's diet that positively impact health. Diabetics are advised to monitor their effects using a needle-free glucose meter and to understand which vegetables are better or worse and in what quantities to include in their diet. It is also recommended to consult with a certified clinical dietitian, which can now also be done online.

(Photo: Shutterstock)

Adina Bachar is a diabetes and ketogenic nutritionist at DMC Diabetes Center