August 16, 2024 Five ways to enjoy tomatoes

It is finally that time of year when we can start to enjoy the pleasure of fresh, local tomatoes. But these summer favourites are not just a tasty treat—they are also packed with nutrients.

In fact, tomatoes are a good source of nutrients such as potassium, iron, folate, and vitamin C as well as phytochemicals (disease-fighting compounds found in plant foods).  Besides lycopene and vitamin C, tomatoes provide other antioxidants, such as beta-carotene, and phenolic compounds, such as flavonoids that may reduce the risk of certain chronic health conditions.  

Lycopene (the pigment that gives red tomatoes their colour) is an antioxidant, which protects cells against damage and may protect against heart disease, stroke, and certain cancers. And tomatoes’ healthful qualities come in a rainbow of colours besides red thanks to the availability of heirloom tomatoes, all equally delicious and with antioxidant properties.

Research in people with type 2 diabetes—who are at high risk of developing heart disease—found that eating tomatoes on a daily basis resulted in lower blood pressure readings as well as favourable effects on levels of “good” HDL-cholesterol in the blood. Other studies show that tomatoes provide these same benefits for people who do not have diabetes. And tomatoes do not have a high carbohydrate count, making them a great choice for people living with diabetes,

says Cayla Runka, registered dietitian and diabetes knowledge & connection manager at Diabetes Canada.

For your eating pleasure

Now that you know why tomatoes are so good for you, here are five different ways to enjoy them.

Raw There is nothing quite like a sliced summer tomato. A Caprese salad with grape tomatoes, mini bocconcini, some olive oil, and basil is a delicious way to enjoy it

Grilled Thicker slices can be cooked right on the grill for a few minutes for a more intense flavour. Slightly underripe tomatoes work best cooked this way. Cherry tomatoes are delicious on skewers, either with a combination of other vegetables plus meat, chicken, or fish, or on their own.

Oven dried If you have a lot of tomatoes from your garden or from a farmers’ market, oven dry them. This method is also a good way to enjoy winter tomatoes. Toss halved tomatoes with a little olive oil, salt and garlic. Roast cut side on at 250°F for 2.5 to 3.5 hours depending on size of tomato. They can be chopped and tossed with pasta, soups or sauces for intensified tomato flavour.

Canned Whether homemade or store-bought, “canned tomatoes are a quick go-to if you want to make a healthy sauce,” Runka says. In fact, cooking or processing tomatoes increases the lycopene content and also the absorption in the body. Look for low-sodium or no-added-salt products to reduce salt intake.”

Soups Raw or cooked tomatoes can add mouthfeel and flavour to soups without adding significant amounts of carbohydrates that can affect your blood sugar. A little tomato paste adds great flavour without a lot of added salt too.

Did you know?

Diabetes Canada offers a range of healthy recipes and meal plans, including quite a few that feature tomatoes, which will provide cooking inspiration.

This updated article originally appeared in Diabetes Dialogue.