32
FOOD making carbs count
Lean and (mainly) green!
A brief guide to courgettes and marrows, by
May Knight.
With origins in Central
and South America,
varieties we know
today were first
developed in Italy and arrived in
the UK in the later 19th century. In
the UK peak courgette season is
from June to October, so we are in
peak season at the moment, with
allotments, farmers markets and veg
patches overflowing.
Courgettes and other summer
squash are another member of
the Curcubitaceae plant family
alongside winter squash, melons and
cucumbers as covered in last month's
issue (see link at end of article to
read it). A low glycaemic, versatile
vegetable, they can be eaten raw
or cooked, and is a great source of
vitamins and minerals.
Also referred to as 'zucchini'
derived from the Italian 'zucchino'
meaning 'tiny squash' or 'little
marrow'. As the name suggests,
courgettes left to grow to full size
are marrows.
Though commonly thought of as
a savoury vegetable, courgettes are
actually the immature fruit of the
plant and are a great vegetable to
try growing at home. The courgette
plant is a compact bush shape
growing to approximately 1m wide
that can be grown in the ground
or in a container. At the peak of
their growth you can expect to pick
3 or 4 courgettes a week from a
single plant.
Left to mature courgettes can
grow into marrows measuring
more than a metre in length,
though they're considered to be
better in flavour and texture when
picked young.
Courgettes come in all colours,
shapes and sizes from the more
common long dark green varieties
to pale green, yellow, striped and
round. What's more the flowers are
also edible.
Health benefits
Low in carbs and containing good
levels of anti-inflammatory vitamins,
minerals, antioxidants and fibre,
courgettes are a great addition to
your diet with many health benefits.
Antioxidants
The majority of beneficial
compounds are concentrated in the
skin of the vegetable.
100g raw courgettes contain
approximately 30% RDA of vitamin C,
which is an antioxidant used by the
body to combat inflammation and
support a healthy immune response.
Vitamin C is a water-soluble vitamin,
our bodies can't store it, making
it important to consume it in your
daily diet.
People with diabetes often have
lower levels of vitamin C due to
having increased oxidative stress.
Increasing sources of this antioxidant
in the diet could help lower
inflammation and improve glycaemic
control. Courgettes are also a rich
source of antioxidant carotenoids
including; lutein, beta-carotene, and
zeaxanthin, which are thought to
benefit eye health and reduce your
risk of age-related eye disease.
Blood Glucose
Courgettes have a higher water
content (95%) than other winter
squash. They are lower in sugars
and starch with a low glycemic
index at 3g per 100g making them
a popular addition to low carb
diets. The fibre and water content
helps to stabilise blood glucose and
prevent post meal spikes. While the
antioxidant compounds found in
courgettes are thought to exert an
anti-inflammatory effect helping to
lower blood glucose and increase
insulin sensitivity.