Don't eat mash, don't cook with olive oil - but DO eat unripe bananas: Think you know all the rules on healthy eating? A top scientist has lots of surprises
Green bananas, along with whole grains, vegetables and fibre, all contain resistant starch
What
would a healthy diet based on scientific evidence look like? Rodney
Bilton, emeritus professor of biochemistry at Liverpool John Moores
University, has spent 15 years finding out - and discovered startling
facts about what to eat to be slim and healthy...
Eat unripe bananas
Green
bananas, along with whole grains, vegetables and fibre, all contain
resistant starch. This is the most important form of soluble dietary
fibre you can eat - soluble dietary fibre is not digested in the small
intestine, but is absorbed more slowly further down in the body, where
it is fermented by bacteria in the colon to give long-term energy.
Resistant
starch is a carbohydrate but, unlike other carbs, its chemical make-up
means that it does not cause your blood sugar to rise, so is not a risk for diabetes and it also doesn't cause sugar-crash hunger pangs after eating.
It
also has another slimming advantage in that it stimulates the release
of a hormone, glucagon, which boosts the rate at which our bodies burn
fat.
Resistant
starch is therefore a crucial dietary component for managing your
weight and blood sugar, as well as helping healthy bacteria to grow in
your large bowel, thereby reducing the risk of colon cancer.
Green bananas are the best source of resistant starch: the less ripe a banana is, the more resistant starch it contains.
In
the Western world we eat on average between 3g and 7g a day of
resistant starch. Expert bodies such as the Commonwealth Scientific and
Industrial Research Organisation, the official science body in Australia, recommend eating at least 20g a day.
Don't mash your potatoes
Keeping our intake of sugar as low as possible is important for both our waistlines and our general health.
While the obvious thing to do is to cut out sugary drinks and processed
foods, we should also consider how we prepare healthy foods in the
kitchen.
The
way we cook food can alter the amount of sugar released into the blood.
For example, 25 per cent more sugar is released from a potato when it
is boiled and mashed before eating, compared with cutting it into chips.
Potato
and other carbohydrates contain large granules of starch. Heating and
grinding - eg, mashing or pureeing - starch granules increases the
amount of sugar by breaking open the membrane that surrounds them,
releasing starches that turn into sugar.
Heating and grinding - eg, mashing or pureeing - starch granules increases the amount of sugar
Anything
like this that you do to a food, such as grinding, pressing and even
chewing, accelerates the rate at which the sugar is released into the
blood. It increases the surface area of the food - making it easier to
absorb and increasing the rate of digestion in the intestine.
Similarly,
eating an apple whole releases less sugar into the blood than apple
puree, which in turn releases less sugar than drinking apple juice,
according to a study in The Lancet.
When
cooking a food such as potato, the heat and the amount of water used
also have significant effects on the amount of sugar released, the same
Lancet study found. The more a starch-containing food such as potato is
heated, loaded with water and mashed up, the more easily it will be
digested, releasing its sugar into the small intestine.
And
the less manipulated or refined a food product is, the less sugar is
released when it is digested. So baking or frying a potato means it will
release less sugar than if mashed. Add water when you fry
Most
of us cook with oil, but over heating can break down cooking oils,
producing toxic chemicals called lipid peroxides. When eaten, they can
react with proteins and DNA - your cells' genetic blueprint - in ways
that are believed to increase the risk of cancer and heart disease.
Olive
oil, particularly extra virgin oil, is best used as a salad dressing
and not in cooking, because it starts to burn at a comparatively low
temperature and therefore breaks down easily.
When
frying, a good tip is to emulate the Chinese and add a small amount of
water to the wok or frying pan. This lower s the f r ying temperature of
the oil to 100c and reduces the amount of oxidative damage to the fat
which normally occurs
Drink water to reduce back pain
As many as 75 per cent of us may be chronically dehydrated, according to U.S. research.
This
not only affects our waistlines, but our backs, too. Preliminary
research suggests that drinking eight to ten glasses of water a day
could significantly ease back and joint pain for up to 80 per cent of
sufferers. This is because being dehydrated makes the blood and joint
fluids thicker; it also causes crystals of uric acid (a bodily waste
substance normally removed in urine) to form in the joints, which can
cause gout-like pain.
Drinking
water is also a valuable and painless aid to weight loss. Even a mild
state of dehydration will slow our metabolic rate by as much as 3 per
cent and may play a role in weight gain.
And every drop of water consumed involves calories being used as the kidneys work to remove
the excess water from our bodies. Moreover, drinking water shortly
before bedtime has been found to prevent midnight feelings of hunger for
nearly 100 per cent of people who were tested, according to Washington
University cardiologist, Dr Stephen Sinatra, in his book Optimum Health.
Drinking five glasses of water daily
can reduce our risk of colon cancer by 92 per cent, according to a
study in the International Journal of Cancer in 1999. Good hydration
lubricates our bowels and causes them to move faster.
This
reduces the amount of time that potentially carcinogenic waste products
stay in our colon. The same amount of water has been suggested to cut
the risk of bladder cancer by 49 per cent, and of breast cancer
development by almost 80 per cent.
Good
hydration increases blood flow through the liver, helping the body to
remove potential carcinogens, which is why it is believed to reduce the
risk of bladder and breast cancer.
Vegetarians who consume tofu and bean curd as a total substitute for meat put themselves at risk
Vegetarians
who consume tofu and bean curd as a total substitute for meat put
themselves at risk of mineral deficiencies because they usually ignore a
simple lesson on the way these foods are eaten in Japan.
These
products are made from soy beans high in a substance called phytic
acid. This can block absorption of essential minerals such as calcium,
magnesium, copper, iron and especially zinc.
Many scientists agree that diets
high in phytates derived from soy have contributed to widespread
mineral deficiencies in Third World countries, even in areas where
minerals are not in short supply.
The
Japanese avoid this problem by eating tofu alongside soy bean products
such as miso (a thick paste used for sauces and spreads) and natto (a
strong-smelling, sticky bean product), which have been fermented with
strains of the bacterium Bacillus subtilis. These bacteria lower the
phytic acid content of these foods.
Some
vegetarians tend to get protein from processed sources such as
vegetarian sausages, burgers and other textured protein foods.
Any
processed foods labelled as containing vegetable oil will invariably
contain partially hydrogenated fats - and traces of transfats - and
should be avoided because studies have shown that they increase the risk
of diabetes, heart disease and cance
Eat like a Masai tribesman
Eat like a Masai tribesman
For
a long time we've been told that too much fat - particularly saturated
fat - is bad for health. As a result, many people have tried to reduce
the amount they eat.
This
has led to a rise in the consumption of refined carbohydrates, such as
white rice, pasta and bread, which can be linked to a sharp rise in
obesity - primarily because refined carbs leave us wanting more.
Fat is better at making us feel full - and feel full for longer.
We
respond to low-fat regimens by modifying our diets to eat the amount of
calories that make us feel satisfied and which will support our daily
energy requirements. Thanks to the low-fat diet myth, we have all
gradually increased our intake of carbohydrates to replace the energy
lost from consuming less fat.
Furthermore,
meals high in fat promote the release of the hormone glucagon from the
pancreas. Glucagon promotes the breaking down of body fat for several
hours after a meal is eaten. This benefits those wishing to slim.
Many
human populations eat large amounts of fat and remain perfectly
healthy. East African tribes such as the Masai and the Samburus consume
up to 400g of animal fat daily. In Britain, 60g a day is thought
healthy.
The
tribespeople show low cholesterol levels and an absence of heart
disease. When populations of such people migrate to other areas where
refined foods high in carbohydrates are consumed, their levels of
so-called 'bad' LDL cholesterol rise.
The real danger of smoothies
Our bodies have only a limited capacity to deal with high levels of fruit sugar
Our
bodies have only a limited capacity to deal with high levels of
fructose - the fruit sugar found in fruit juices and smoothies, and in
high-fructose corn syrup, used as a sweetener in store-bought biscuits,
cakes, ice creams and drinks.
That's because it sneaks past the insulin system.
High
intake of fructose bypasses the body's normal processes of controlling
the amount of sugar in the bloodstream - the body produces the hormone
insulin to use or store the glucose it gets from food. But high levels
of fructose don't stimulate the body to produce insulin and hormones
that suppress appetite.
As
a result, fatty substances can build up in the liver, causing them to
become enlarged and inefficient, leading ultimately to obesity and type 2
diabetes.
PS... The only diet tip you really need
Understanding how to combat hunger is far more beneficial to slimming and a healthy diet than calorie-counting.
Hunger is effectively reduced by modifying your diet to increase the
digestion time - this is because the human digestive system has evolved
to efficiently and rapidly extract every available calorie from diets
that, in caveman times, were often poor in nutrients.
Our digestions can't
work so quickly with nutritious protein and fat. The feeling of hunger
following a meal high in protein and fat returns much more slowly than
with other diets because fat and protein are digested more slowly and remain in the stomach for longer. Simple.
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