Eating healthy can be confusing, there is so much conflicting information out there, it is hard to know what is good or bad for us. Qualifying as a nutritional advisor this month I have decided to write more articles to help provide you with all the facts to be conscious healthy decisions to eat beautiful and feel the best version of you. The first in the series are 5 popular food myths busted:
S W E E T v W H I T E P O T A T O E S
Is sweet potato actually better for you than white potato?
Okay, so you always opt for sweet potato fries on the menu but question is are they actually better for you than the classic spud. Like many of us, a staple growing up as a kid, and it didn't do me much harm (I think?) . The pale spud has fallen out of favour over the most recent years, with bad publicity, thanks to its trendier counterpart - the sweet potato. Nutritionally speaking one isn't better than the other, they both have similar vitamin B6 and iron levels. White potatoes are higher in essential minerals such as magnesium and potassium, and slightly out trump's their sweet potato cousins on vitamin C and calorie count, 130 cals per an average 170g serving compared with 146 cals. Sweet potatoes however are packed full of vitamin A and fibre.
There is however a clear winner, the fibre in the skin of sweet potato means they're lower GI and therefore better providing you with slow-releasing energy. Eating low-GI carbohydrate foods causes a steady rise in the level of glucose in the blood, this leads to a small and gentle rise in insulin. Compared to a large surge of insulin, caused by eating high-GI foods, this starts reactions in the body leaving you feel lethargic, hungry and with more craving sugars.The GI does not change no matter how you cook them. Just make sure you go easy on the seasoning, and go easy on the seasoning before you pile your plate with fries. Try to stick to a whole baked variety and keep the fries as an occasional treat.
F A T M A K E S Y O U F A T
Does eating fat make you fat?
In short the answer to this is, no. Many scientific studies suggest eating fat is not linked to weight gain to the contrary, it might actually help us shed a few pounds. That means foods like buttery avocados, rich salmon, and savoury nuts (almonds, brazil nuts, walnuts...) should 100% have a place in your diet. If you banned them as part of low-fat dieting craze, it's time to bring them back. Opt for 'good fats' from whole foods, and avoid the junk food. There's no evidence that eating fat from non-junk food sources causes weight gain of any kind. In fact, some of the most nutritious foods around are high in fat, especially saturated fat.
In short focus on good fats and cut down on low-fat products as the sugars are linked to weight gain and obesity, not fat.
D A R K C H O C O L A T E I S H E A L T H Y
So is dark chocolate actually good for you?
Made from the seeds of the cocoa tree, dark chocolate is one of the best sources of antioxidants. Many studies have shown dark chocolate can improve health and lower the risk of heart disease among other benefits like stabilising blood sugar, controlling appetite, helping to reduce cravings and thereby facilitating weight loss. Consumption of cocoa has been shown to reduce levels of "bad" (LDL) cholesterol and raises level of "good" cholesterol potentially lowering the risk of cardiovascular disease and diabetes. The flavonols in dark chocolate can protect the skin against sun damage by absorbing UV and helping protect and increase blood flow to the skin. Need any more of excuse? Dark chocolate can improve your mood, thank the endorphins (a chemical in the brain that brings on feelings of pleasure). It also contains the chemical serotonin, which acts as an anti-depressant, hence making you feel better.
Remember, most chocolate is high in calories, fat and free sugars and so should be consumed less often and in small amounts. Choosing dark chocolate over milk chocolate has a higher cocoa content and is richer in flavour helping you stick to smaller portion sizes. Aim for 70% - 90% dark chocolate, Lindt or Green & Blacks is my favourite, 1-2 squares.
A N A P P L E A D A Y
Will it keep the doctor away?
It turns out there is actually some science behind eating an apple a day, but you've got to eat the peel. Research from the University of Cornell discovered phytochemical's, found mainly in the skin of apples, provide the bulk of the fruit's anti-cancer and antioxidant properties. Apple skin has high levels of plant compounds - flavonoids, these prevent cell damage and help to maintain a healthy weight. Let's consider some further health benefits of apples:
- The pectin content in apples, is a form of soluble fiber helping lower both blood pressure and glucose levels. Fiber is very important in the diet to maintain good digestive health.
- Rich in vitamin c, apples help boost the immune system, perfect to protect against cold/flu.
- Apples are rich in boron, a nutrient supporting strong bones and a healthy brain. - Super flavonoid quercetin, is proven to reduce the risk of various cancers including cancer of the lungs and breast as well as reducing & even neutralising free radical damage which can help reduce numerous age-related health problems including Alzheimer's.
Eating an apple a day, does have its health benefits, but whether or not it will keep the doctor away is debatable, it will however reduce the risk of diabetes, high blood pressure, many type of cancers and obesity.
C A R R O T S
Can scoffing carrots really help you see better in the dark?
Yes. Eating the root vegetable will improve your vision. Rich in beta-carotene, a naturally occurring pigment that nourishes the eye, the body uses beta-carotene to make vitamin A. This miracle vitamin helps the eye convert light into a signal that can be transmitted to the brain, allowing people to see under conditions of low light. In addition, the cornea (the clear front of the eye) can literally disappear if the body does not get enough vitamin A, circa 250,000 - 500,000 children become blind as a result of vitamin A deficiency annually in less developed countries. In Nepal and India, where severe vitamin A deficiences have been recorded, supplements of vitamin A and beta-carotene have been shown to improve night vision.
Whilst chomping down on dozens of carrots will not ensure 20:20 vision, it will ensure healthy eye vision. The body naturally regulates and excretes excess beta-carotene to prevent toxic levels, too much of anything is a bad thing.
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Lisa x