HUNGRY FOR MORE THAN JUST CHICKEN AND BROCCOLI? GOOD NEWS: ALL THOSE FOODS THAT THE “CLEAN EATING” CROWD WON’T TOUCH ARE JUST FINE… UNDER THE RIGHT CIRCUMSTANCES. SO DON’T WAIT FOR CHEAT DAY – CATCH UP ON THE LATEST SCIENCE, TAKE OUR EXPERTS’ RECOMMENDATIONS ON BOARD, AND CHOW DOWN WITH CONFIDENCE.
REFINED SUGAR
First, to be clear, ditching all sugars is utter madness – nobody’s advising that you drop all glucose, fructose and lactose fromyour diet. The reined kind is another matter altogether.
The latest science
■ The WHO recommendation is no more than about 25g a day, or less than five percent of your calories – a limit largely based on links between sugar and chronic diseases including obesity and type 2 diabetes.
This is where things get tricky: the most recent review of studies, published in 2016 in the Annals of Internal Medicine, concluded low-sugar recommendations are ultimately based on weak science. Other experts countered that the review was funded by a board that includes representatives from Coca-Cola and Hershey’s.
Meanwhile, researchers are working on establishing causal links between sugar and disease: rodent research suggests that a molecule known as TNF-alpha, which has highly inflammatory properties,might connect obesity with diabetes, and 'Why We Get Fat' author Gary Taubes is leading the charge in trying to link insulin resistance to brain diseases.
Ultimately, new research hasn’t come up with sound reasons to put you off sugar – but the fact it’s so calorie-dense and nutrient-sparse should be enough to make you think twice about it.
The expert take
■ “Yes, insulin inhibits fat oxidation and can increase fat storage,” says nutritionist James Rutherford. “But taking in sugar at the right time can be beneficial for exercise performance.”
a. DO EAT
Protein pancakes. “To slow the release of refined sugar, consume it alongside good-quality protein and fats,” suggests nutritional therapist Dr Christy Fergusson. Alternatively, experiment. “Sugar alternatives such as honey can taste just as sweet but contain more nutrients and fibre,”says Fergusson.
b. DON'T EAT
Anything that gets the sugar into your system super-fast – that refillable chicken-shop Coke-bucket, say. You’ll jack your insulin levels sky-high, ensuring that you store fat as well as packing in a tonne of junk calories.
RED MEAT
You may remember the kerfule a couple of years ago when the World Health Organisation officially classified regular red meat as a Group 2A carcinogen, “probably carcinogenic to humans”. So has anything changed since then?
The latest science
■ Most red-meat research focuses on whether it might increase your cancer risk, and here there’s some good news. One theory is that myoglobin, the red pigment that leaks out of your steak (no, it’s not blood) can transform into compounds that can damage your gut lining during digestion – but you can offset the effect by eating green veg with your meat. Another is that the “char” you get from grilling creates gut-damaging chemicals – an effect which, again, you can offset with cruciferous vegetables.
The take-home lesson: don’t eat red meat every single day, and when you do, have a rocket side salad or some broccoli.
The expert take
■ “Red meat is a food group that you don’t want to ignore,” says Rutherford. “A small amount of saturated fat in the diet is necessary for regulating hormones such as testosterone and fat acts as a building block for not only hormones, but cell membranes, too.
Red meats are also loaded with protein and contain vital micronutrients such as iron and zinc, which are essential for oxygen transportation and immune system support respectively. In order to ensure that you’re not overdoing the saturated fat, aim for lean cuts.”
a. DO EAT
Fillet, sirloin and rump steak all keep saturated fats low, while providing loads of protein. Going to grill? Marinate first. A study from the 'Journal of Agricultural Food Chemistry' suggests some marinades can offset the formation of potentially harmful compounds.
b. DON'T EAT
Factory-farmed meat. Grassfed beef contains up to five times the omega-3 fatty acids you get in grain-fed and twice the conjugated linoleic acid (CLA), while there’s some evidence cage-reared cows have an unhealthy hormone profile. Go for high-quality.
DAIRY
In populations where milk consumption’s been historically high (that’s most of Northern Europe), lactose intolerance is rare, and if tossing some moo-juice into your whey doesn’t produce any side efects, it’s probably worth doing.
The latest science
■ If you are intolerant, it can be tougher, but there are options. The fermented milk drink kefir, probably available in your local corner shop, gives you the same nutrients alongside probiotic benefits for the gut.
In fact, the only thing you won’t get from a glug of the white stuff is the one you’ve probably been told about the most: recent study reviews suggest that milk doesn’t actually help to maintain calcium levels in bones or reduce the risk of fracturing them. Still, you can skip the food intolerance testing – if you feel OK on dairy, stick with it.
The expert take
■ “Dairy products are often avoided due to the fear of saturated fat, but they’re so nutrient-dense that it makes sense to include them in your diet in moderation,” says Rutherford. “Dairy products are excellent sources of calcium and vitamins, which support muscle function. Potassium,magnesium, vitamin A and a host of B vitamins –crucial for energy metabolism – are also provided through dairy sources, before you even mention that they are a great source of protein.
“Dairy foods such as yoghurt that contain bio-active live cultures provide probiotics that enhances the good bacteria in the gut, essential for digestive processes and nutrient absorption.”
a. DO EAT
French cheeses, which studies suggest can help maintain the diversity of your gut microbiome, thanks to their diverse populations of microbes. Greek yoghurt,too-it’s high in vitamin B12 and calcium and packs 10g of protein per 100g.
b. DON'T EAT
Processed cheese,which is boiled and treated with emulsifiers so it can be kept for longer via added preservatives, and fat-free fat yoghurt,which typically adds sugar or artificial sweeteners to make up for its taste deficiencies.
PROCESSED MEAT
Poor old red meat has a bad rep these days, and that’s partly because it gets lumped in with its more artificially enhanced brethren – bacon, cured ham, frankfurters and other types of pre-packed, processed meat.
The latest science
■ Although there are similarities between the two, there are more causes for concern when eating processed, including cooking based carcinogens and the sodium nitrate used to preserve them. So how bad are they?
Newsflash: not that bad. Yes, processed meat’s been associated with an increased risk of various cancers, especially the colorectal kind, compared with red meat – but the risk is relatively small.
A 50g increase in daily processed meat consumption, according to a 2011 meta-analysis, bumps your chances of cancer from about five in 1000 to almost six – a risk you might be able to live with, or offset by eating more vegies. Are there other reasons not to live on hot dogs? Well, yes...
The expert take
■ “Apart from the polycyclic aromatic hydrocarbons (PAHs) that can form during meat processing, the big problem is that excess sugar, salt and fat such as artificial trans fats – the worst type of fat – are often added to processed meat in order to improve to the taste or texture and increase shelf life,” says Rutherford. “This tends to make them very calorie-dense and easy to overeat – which is another reason it’s recommended by most health organisations that intake of processed meats such as bacon, sausages, smoked meat and so on should be limited.”
a. DO EAT
A moderate amount of bacon: about 40 percent of its fats are monounsaturates, including a hit of heart-healthy oleic acids. If you’re being ultra-cautious, stick to the unsmoked variety, which has fewer preservatives and additives.
b. DON'T EAT
Over-processed shop-bought burgers: make your own from lean mince, an egg and some finely-diced veg. Sausages are trickier – if you aren’t about to start skinning your own, aim for fresh, traditionally made versions with minimal “roughage”.
No comments:
Post a Comment
Thanks for your comments...