Facts about Superfoods

You’ve most likely heard the term “superfoods” to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life — but what are “superfoods” and what makes them so super?

The term “superfood” is used a lot, but what does it mean? The official definition just means a food that is nutrient dense but this can mean different things to different people.

WHAT IS A SUPERFOOD?

There is no exact definition of what makes a “superfood.” However, superfoods are nutrient powerhouses that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colours and smells), vitamins and minerals. Most superfoods are plant-based.

BENEFITS OF SUPERFOODS

The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.

Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fibre, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation.

OVER-HYPED SUPERFOODS

Some of the foods that marketers reference as “super” are anything but. Or, they just have mediocre nutrition that is over-hyped.

A good example of an overrated food is kale. That may bring gasps, because it seems to be everywhere these days. You know the hype has climaxed when even McDonald’s is testing it out!

So why do we say kale is overhyped? Because the measure of its antioxidant content (Oxygen Radical Absorbance Capacity – known as ORAC) is 1,770 per 100 grams. Sure, that’s good, but it’s by no means amazing. Red leaf lettuce is 2,426 and you don’t hear anyone talking about that.

EATING A WELL-BALANCED DIET

It’s important to note that while superfoods are good for your health and provide many nutrients you need daily, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can be detrimental to your health and prevent you from getting all the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.

A well-balanced and nutritious diet should include fruits, vegetables, lean protein, whole grains, legumes, and nuts while limiting the intake of sodium, bad fats, and refined sugar. When combined with exercise and regular physical activity, a healthy and nutritious diet can work wonders for your health.

“Food IS medicine.”

What follows are the 10 best superfoods not based on hype, but rather on measurable antioxidant content.
We’re not listing the all-time top 10 here, because those aren’t always economically feasible or practical to eat in large quantities. For example, chaga mushroom extract has tested as high as 146,000, but 100 grams costs £100 and it can have poor bioavailability.

Our list are the top foods that balance the antioxidant content with price and availability. Both men and women, endurance athlete and desk jockey, whoever you are you can benefit by adding these to your diet. All are vegan, gluten free, and raw (or can be obtained raw).

TOP 10 SUPERFOODS

1. SUMAC

This is the most under-the-radar superfood you will find. A spice primarily found in Middle Eastern cuisine; it has an antioxidant measurement that literally raises the bar of the chart… because no other food is higher!

At 312,400 it’s 176 times higher than the overrated kale. But remember this is a spice, so eating 100 grams of it (versus 100 grams of kale or lettuce) would be quite difficult. But since its ORAC is so high, fortunately a little does a lot. Try sprinkling a teaspoon on your salads, pastas, rice, or pretty much anything else that could mesh well with its lemony-salty taste.

2. COCOA

This may not be the most exotic, but it is one of the most potent! The ORAC value of dry, unsweetened cocoa is 55,653 per 100 grams. That’s over 10x higher than blueberries.

Keep in mind those test results are based on pure cocoa. So, we’re not talking about the highly processed stuff. Most of the antioxidants in chocolate are destroyed when heated during the stages of processing them for sweets and other junk food.

Your best bet, when not consuming the powdered form, is to stick with organic – and ideally raw – dark chocolate bars. As in, the darker the healthier.

3. INDIAN GOOSEBERRIES

We all hear the hype about acai – which yes – does qualify as a superfood. Why then do we not ever hear about Indian gooseberries which have over 2x the antioxidants of acai? Probably, the reason is that no one sells them. So, where, and how do you buy them? Fortunately, you can buy the powder of Indian gooseberries. Since its shelf- stable when stored in a zipped bag, it’s a versatile nutritious food you can have handy at home or work to health-ify your meals by sprinkling it on.

4. CEYLON CINNAMON

Regular (cassia) cinnamon has an extremely high ORAC of 131,420 so why are we insisting on the Ceylon variety instead? Because cassia cinnamon’s side effects include liver toxicity.

A substance in it – coumarin – damages your liver. Not everyone is particularly susceptible to this liver damage, especially if consumed in typical quantities.

If you want to start supplementing with cinnamon for health benefits, go with the Ceylon variety because the amount of coumarin is minuscule in comparison.

5. PECANS

Because they’re not an exotic nut, you don’t hear them raved about like other health foods. That’s too bad, because pecans are the highest antioxidant nut. How does it compare:

NUT Oxygen Radical Absorbance Capacity – orac

  • Pecans – 17940 orac
  • Walnuts – 13541 orac
  • Hazelnuts – 9645 orac
  • Pistachios – 7675 orac
  • Almonds – 4454 orac
  • Peanuts – 3166 orac
  • Cashews – 1948 orac
  • Macadamia – 1695 orac
  • Brazil – 1419 orac

Since pecans – like all nuts – are calorie-dense, this is not a superfood for weight loss. But whether you’re looking to maintain or lose weight, consuming them carefully in moderation shouldn’t be a problem.

6. TURMERIC

It’s astronomically high ORAC value of 127,068 isn’t the only reason this super spice should be on your list.
Turmeric is one of, if not the most, studied superfood.

The reason? Curcumin – the active ingredient/compound in turmeric – has been linked to several health benefits. It has been said that inflammation causes or contributes to almost every major disease Perhaps that is why studies have suggested turmeric might be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer’s, Parkinson’s, and Multiple Sclerosis.

7. BAOBAB FRUIT

The Baobab tree grows natively throughout the continent of Africa, its fruit, seeds, and leaves have been used for traditional food preparations. Only recently has the western world taken notice – the European Union didn’t authorize it as an ingredient until 2008. The nutritional benefits? For starters, with a value of 140,000, it’s ORAC is about 40% higher than acai. More than 6x the vitamin C of oranges, 2x the calcium of milk, and high in potassium and phosphorous.

8. CHIA SEEDS

A noteworthy benefit of chia seeds is that they contain more omega 3’s than salmon. It’s been hailed as an ideal superfood for endurance athletes because of its ability to help with hydration – these seeds absorb up to 27x their weight in water.

Athletes also respect chia’s high protein content and excellent amino acid profile (containing all 9 essential). That makes it one of the best raw vegan superfoods for protein. Including them as a part of an overall high-fibre diet, you may find yourself losing weight by eating less. Oh, and their ORAC value? That’s nothing to sneeze at either. Black chia is 9,800 and white chia is 7,000.

9. SORGHUM

An ancient grain originally from Africa, sorghum is as versatile as wheat. But unlike wheat, sorghum is gluten-free and allergies to it are rare. It’s another good vegan source of protein.

What makes it even more special are its nutritional benefits. On per calorie basis, it has protein content that’s comparable to quinoa. Like most grains, it’s vitamin and mineral rich, but its ORAC value is an outlier. The most common, white sorghum, is quite good (2,200 – higher than kale). That’s impressive, but what really gives it superfood status are the red and black varieties, with values of 14,000 and 21,900, respectively.

10. PURPLE CORN

Last, but certainly not least, on our top 10 list is a specific type of corn. Yellow corn has an ORAC of 738. Blue corn is 2,960. Because of its high amounts of anthocyanins, raw purple corn has up to 10,800! The most ancient variety, Kculli, was a staple in the Incan empire in Peru. It’s still widely grown there today, with purple corn juice and flour for bread being popular food items throughout South America. On a commercial scale, it has only been sold in the United States for around a decade. A couple cereals, tortilla chips, and other products now use this ingredient.

The Carnivore diet

The Carnivore Diet consists entirely of meat and animal products, excluding all other foods. It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.

However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits.

The Carnivore Diet eliminates all foods except meat and animal products. Thus, it’s lacking in numerous nutrients like fibre, loaded with salt and fat, and difficult to maintain. You should follow a well-rounded diet instead.

WHAT IS THE CARNIVORE DIET?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses. The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.

Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.
Some people state that the Carnivore Diet can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, no research has analysed the effects of the Carnivore Diet.

HOW TO FOLLOW THE CARNIVORE DIET

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.

Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs. The Carnivore Diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.

It provides no specific guidelines regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

BENEFITS OF THE CARNIVORE DIET

Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, sweets, fizzy drinks, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.
High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. However, the complete elimination of carbs on the Carnivore Diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fibre carbs that don’t cause spikes in blood sugar is recommended.

IT CAN POTENTIALLY HELP YOU TO LOSE WEIGHT

Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein can help you feel fuller after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories.
Therefore, following the Carnivore Diet would likely cause you to feel fuller and eat fewer calories overall — at least in the short term.

Some studies show that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs. However, you do not need to eliminate carbs to lose weight. Rather, reducing your overall calorie intake, which may be easier to do with a higher intake of satisfying protein, is the main driver of weight loss.
Plus, the highly restrictive nature of the Carnivore Diet makes it difficult to follow long term.

DOWNSIDES OF THE CARNIVORE DIET

Due to its highly restrictive nature and complete elimination of most food groups, there are many downsides to the Carnivore Diet.

HIGH IN FAT, CHOLESTEROL, AND SODIUM

Given that the Carnivore Diet consists solely of animal foods, it can be high in saturated fat and cholesterol.
Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed.

Still, consuming high amounts of saturated fat on the Carnivore Diet may be of concern. No research has analysed the effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the Carnivore Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.

MAY LACK CERTAIN MICRONUTRIENTS AND BENEFICIAL PLANT COMPOUNDS

The Carnivore Diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.

While meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a restrictive diet like the Carnivore Diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fibre, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants.
The Carnivore Diet does not contain these compounds and has not been associated with any long-term health benefits.

DOES NOT PROVIDE FIBRE

Fibre, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the Carnivore Diet contains no fibre, which may lead to constipation in some people. Additionally, fibre is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a few issues and may even be linked to weakened immunity and colon cancer. In fact, one study in 17 men with obesity found that a high-protein, low-carb diet significantly decreased their levels of compounds that help protect against colon cancer, compared to high-protein, moderate-carb diets.
Overall, following the Carnivore Diet may harm your gut health.

MAY NOT BE SUITED FOR SOME POPULATIONS

The Carnivore Diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods.

Furthermore, certain populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women. Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.

FOODS TO EAT

The Carnivore Diet includes only animal products and excludes all other foods. Specifically, someone on the Carnivore Diet can eat:

  • MEAT: beef, chicken, turkey, organ meats, lamb, pork, etc.
  • FISH: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
  • OTHER ANIMAL PRODUCTS: eggs, lard, bone marrow, bone broth, etc.
  • LOW-LACTOSE DAIRY (IN SMALL AMOUNTS): heavy cream, hard cheese, butter, etc.
  • WATER

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

FOODS TO AVOID

All foods that do not come from animals are excluded from the Carnivore Diet. Restricted foods include:

  • VEGETABLES: broccoli, cauliflower, potatoes, green beans, peppers, etc.
  • FRUITS: apples, berries, bananas, kiwi, oranges, etc.
  • HIGH-LACTOSE DAIRY: milk, yogurt, soft cheese, etc.
  • LEGUMES: beans, lentils, etc.
  • NUTS AND SEEDS: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
  • GRAINS: rice, wheat, bread, quinoa, pasta, etc.
  • ALCOHOL: beer, wine, liquor, etc.
  • SUGARS: table sugar, maple syrup, brown sugar, etc.
  • BEVERAGES OTHER THAN WATER: fizzy drinks, coffee, tea, fruit juice, etc.

While some people incorporate some of these foods, a true Carnivore Diet does not permit them.

SAMPLE MENU FOR 5 DAYS

The Carnivore Diet is difficult to follow long term and does not offer much variety. Here’s a five-day sample menu for the Carnivore Diet:

MONDAY

  • BREAKFAST: eggs, bacon, sardines.
  • LUNCH: turkey burger patty, salmon jerky, beef tips.
  • DINNER: filet mignon, crab, chicken liver.
  • SNACKS: a small amount of Parmesan cheese, jerky.

TUESDAY

  • BREAKFAST: shrimp, eggs, a small glass of heavy cream.
  • LUNCH: strip steak, tuna fish, beef jerky.
  • DINNER: lamb chops, scallops, beef liver.
  • SNACKS: a small amount of hard Cheddar cheese, bone broth.

WEDNESDAY

  • BREAKFAST: eggs, salmon, turkey sausage.
  • LUNCH: beef tips, pork chops, mackerel.
  • DINNER: turkey burger patty, a small amount of Parmesan cheese, bone marrow.
  • SNACKS: hard-boiled eggs, shrimp.

THURSDAY

  • BREAKFAST: trout, shredded chicken, bacon.
  • LUNCH: beef meatballs, small amount Cheddar cheese, salmon jerky.
  • DINNER: crab cooked in lard, filet mignon.
  • SNACKS: sardines, beef jerky.

FRIDAY

  • BREAKFAST: eggs, chicken, and turkey sausage links.
  • LUNCH: lamb roast, chicken liver, pork chop.
  • DINNER: flank steak, scallops cooked in butter, a small glass of heavy cream.
  • SNACKS: bone broth, turkey jerky.

 

THE BOTTOM LINE

The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.
It’s said to aid weight loss and several health issues, but no research backs these claims.
What’s more, it’s high in fat and sodium, contains no fibre or beneficial plant compounds, and is difficult to maintain long term.

Overall, the Carnivore Diet is unnecessarily restrictive. Eating a balanced diet with a variety of healthy foods is more sustainable and will likely afford you more health benefits.

The Healthy Indian Diet

Indian cuisine is known for its vibrant spices, fresh herbs, and wide variety of rich flavours. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils, and fruits, as well as a low consumption of meat.

However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.

WHY EAT A PLANT-BASED INDIAN DIET?

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes, and certain cancers such as breast and colon cancer.

Additionally, the Indian diet has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

WHAT FOOD GROUPS DOES IT INCLUDE?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy, and fruits.
The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish, and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits, and healthy fats like coconut oil.
Spices such as turmeric, fenugreek, coriander, ginger, and cumin are at the forefront of traditional dishes, adding rich flavour and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties.
A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.

HEALTHY FOODS TO EAT

There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

WHAT TO EAT

Try incorporating

  • VEGETABLES: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more.
  • FRUITS: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas.
  • NUTS AND SEEDS: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more.
  • LEGUMES: Mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas.
  • ROOTS AND TUBERS: Potatoes, carrots, sweet potatoes, turnips, yams.
  • WHOLE GRAINS: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum.
  • DAIRY: Cheese, yogurt, milk, kefir, ghee.
  • HERBS AND SPICES: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more.
  • HEALTHY FATS: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.
  • PROTEIN SOURCES: Tofu, legumes, dairy, nuts, and seeds.

Meals and snacks should focus on fresh, whole foods flavoured with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fibre that can help you feel satisfied for a longer period after eating.

WHAT TO DRINK

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Healthy beverage options include:

  • Water.
  • Sparkling water.
  • Unsweetened

 

UNHEALTHY FOODS TO AVOID

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.

Not only are items like sweets, fried foods, and fizzy drinks not good for weight loss — they aren’t good for overall health.

Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.

For example, drinking sugar-sweetened beverages like fizzy drinks, fruit punch and juices every day has been associated with increased risks of diabetes, obesity, and heart disease. Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them altogether:

  • SWEETENED BEVERAGES: Fizzy drinks, fruit juice, sweetened tea, sweet lassi, sports drinks.
  • HIGH-SUGAR FOODS: Sweets, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits.
  • SWEETENERS: Jaggery, sugar, honey, condensed milk.
  • SWEETENED SAUCES: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries.
  • HIGH-FAT FOODS: Fast food like McDonald’s, French fries / chips, crisps, fried foods, bhujia.
  • REFINED GRAINS: Products including white bread, white pasta, biscuits.
  • TRANS FATS: Margarine, vanaspati, fast food, highly processed foods.
  • REFINED OILS: Canola oil, soybean oil, corn oil, grapeseed oil.

Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

A HEALTHY INDIAN SAMPLE MENU FOR ONE WEEK

Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions, and food preferences.

MONDAY

BREAKFAST: Sambar with brown rice idli.
LUNCH: Whole-grain roti with mixed-vegetable curry.
DINNER: Tofu curry with mixed vegetables and a fresh spinach salad.

TUESDAY

BREAKFAST: Chana dal pancakes with mixed vegetables and a glass of milk.
LUNCH: Chickpea curry with brown rice.
DINNER: Khichdi with sprout salad.

WEDNESDAY

BREAKFAST: Apple cinnamon porridge made with milk and topped with sliced almonds.
LUNCH: Whole-grain roti with tofu and mixed vegetables.
DINNER: Palak paneer with brown rice and vegetables.

THURSDAY

BREAKFAST: Yogurt with sliced fruits and sunflower seeds.
LUNCH: Whole-grain roti with vegetable subji.
DINNER: Chana masala with basmati rice and green salad.

FRIDAY

BREAKFAST: Vegetable dalia and a glass of milk.
LUNCH: Vegetable sambar with brown rice.
DINNER: Tofu curry with potato and mixed vegetables.

SATURDAY

BREAKFAST: Multigrain parathas with avocado and sliced papaya.
LUNCH: Large salad with rajma curry and quinoa.
DINNER: Lentil pancakes with tofu tikka masala.

SUNDAY

BREAKFAST: Buckwheat porridge with sliced mango.
LUNCH: Vegetable soup with whole-grain roti.
DINNER: Masala-baked tofu with vegetable curry.

Drinking water, seltzer, or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout the day and reduce the chances of overeating.

HEALTHY SNACK OPTIONS

Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals. Like meals, nutritious snacks should revolve around fresh, whole ingredients. Here are some weight loss friendly snack ideas:

  • Small handful of nuts.
  • Sliced fruit with unsweetened yogurt.
  • Vegetable chaat.
  • Sprout salad.
  • Roasted pumpkin seeds.
  • Sliced fruit with nuts or nut butter.
  • Roasted chickpeas (channa).
  • Hummus with vegetables.
  • Bean salad.
  • Salted popcorn.
  • Unsweetened kefir.
  • Homemade trail mix.
  • Fennel seeds.
  • Fresh fruit with cheese.
  • Broth-based vegetable soup.

If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.

THE BOTTOM LINE

Following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables, and increase your protein intake.

Add regular exercise to your regimen to boost your health and weight loss even more.

Facts about Water

​Water is essential! in your diet. It flushes toxins out of your body (via sweat and urine), it keeps your respiratory system moist and plays a role in EVERY metabolic process in your body.

On a “good day” your body by weight is at least 60 – 70% water! Roughly two-thirds of the water is in your cells, it also keeps joints and eyes lubricated and acts as a protective cushion for tissues and cells.

Pure water has a neutral pH of 7. By the time a person feels thirsty, his or her body has lost over 1% of its total water amount.

It is recommended that you consume 8 – 10 200ml glasses of plain water per day, this will fluctuate depending on your activity levels.

Drinking water can help you lose weight by increasing your metabolism, which helps burn calories faster. Did you know you could be carrying as much as 4.5-6.8kg of excess water weight right now in your body, trapped in your tissues!

HEALTH BENEFITS OF DRINKING WATER

HELPS MAXIMIZE PHYSICAL PERFORMANCE

If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat.

 

WATER SIGNIFICANTLY AFFECTS ENERGY LEVELS AND BRAIN FUNCTION

Your brain is strongly influenced by your hydration status. Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.

 

WATER MAY HELP PREVENT AND TREAT HEADACHES

Dehydration can trigger headaches and migraine in some individuals. Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.

 

MAY HELP RELIEVE CONSTIPATION

Constipation is a common problem that’s characterized by infrequent bowel movements and difficulty passing stool. Increasing fluid intake is often recommended as a part of the treatment protocol, and there’s some evidence to back this up.

 

MAY HELP TREAT KIDNEY STONES

Urinary stones are painful clumps of mineral crystal that form in the urinary system. The most common form is kidney stones, which form in the kidneys. Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they’re less likely to crystallize and form clumps.

 

HELPS PREVENT HANGOVERS

A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration. Although dehydration isn’t the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth. Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.

 

CAN AID WEIGHT LOSS

Drinking plenty of water can help you lose weight.

This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn daily. The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel fuller so that you eat fewer calories.

 

WHEN IS FAT NOT FAT IN YOUR DIET?

Additional water in the body contributes to abdominal bloating, cellulite and puffiness in the face and eyes – this is known as “false fat”.

Waterlogged tissues can result from:

  • Not drinking enough
  • Not eating enough
  • Sensitivities to certain
  • Hormonal fluctuations -e.g., the menstrual
  • Certain
  • Nutrients & antioxidant

Looking at the top two on the above list, it seems a little crazy that these would cause the tissues in our bodies to become waterlogged!

 

CONSUMING TOO LITTLE WATER

Your kidneys need water to flush waste from your body, so if you don’t drink enough water your kidneys will store water.

Your lymphatic system will dramatically slow down. This system of organs, tissues and miniscule channels filter cellular waste and other foreign particles.

When you have a sluggish lymphatic system, it will no longer carry the waste materials away, therefore the waste accumulates in your fat cells and may cause cellulite, especially in women.

 

CONSUMING TOO LITTLE PROTEIN

If you remove protein-rich food from your diet, it may contribute to water retention.

Protein plays a vital role in tissue growth and healing, strengthening your immune system and burning fat. It has hydrophilic (water-loving) properties which impact on water retention.

Protein circulating in your blood helps to control the water levels both between and inside your cells as well as within your veins and arteries by attracting water molecules. When your blood filters through your kidneys, the excess water is removed and excreted.

When you are deficient in protein, fluid will seep out from your vascular spaces and fill the spaces between your cells. It then becomes trapped, resulting in water retention, bloating, cellulite, and water weight gain.

 

THE BOTTOM LINE

Even mild dehydration can affect you mentally and physically.

Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 litres) or a different amount. It’s one of the best things you can do for your overall health.

The Mediterranean Diet

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece. Researchers noted that the people were exceptionally healthy compared to Americans and had a risk of an increasing number of lifestyle diseases.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean Sea and people in different areas eat different foods.

Consider these notes as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.

THE BASICS

  • EAT: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, and extra virgin olive oil.
  • EAT IN MODERATION: Poultry, eggs, cheese, and yogurt.
  • EAT ONLY RARELY: Red meat.
  • DON’T EAT: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.

 

AVOID THESE UNHEALTHY FOODS

You should avoid these unhealthy foods and ingredients:

  • ADDED SUGAR: Soda, candies, ice cream, table sugar and many others.
  • REFINED GRAINS: White bread, pasta made with refined wheat, etc.
  • TRANS FATS: Found in margarine and various processed foods.
  • REFINED OILS: Soybean oil, canola oil, cottonseed oil and others.
  • PROCESSED MEAT: Processed sausages, hot dogs, etc.
  • HIGHLY PROCESSED FOODS: Anything labelled “low-fat” or “diet” or which looks like it was made in a factory.

 

You must read food labels carefully if you want to avoid these unhealthy ingredients.

FOODS TO EAT

Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.

The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.

However, eating fish and seafood is recommended at least twice a week. The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

  • VEGETABLES: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
  • FRUITS: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
  • NUTS AND SEEDS: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
  • LEGUMES: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
  • TUBERS: Potatoes, sweet potatoes, turnips, yams, etc.
  • WHOLE GRAINS: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.
  • FISH AND SEAFOOD: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
  • POULTRY: Chicken, duck, turkey, etc.
  • EGGS: Chicken, quail, and duck eggs.
  • DAIRY: Cheese, yogurt, Greek yogurt, etc.
  • HERBS AND SPICES: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
  • HEALTHY FATS: Extra virgin olive oil, olives, avocados, and avocado oil.

Whole, single-ingredient foods are the key to good health.

WHAT TO DRINK

Water should be your go-to beverage on a Mediterranean diet. This diet also includes moderate amounts of red wine — around 1 glass per day.

However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.

Coffee and tea are also completely acceptable, but you should avoid sugar- sweetened beverages and fruit juices, which are very high in sugar.

BENEFITS AND NEGATIVES OF THE MEDITERRANEAN DIET

BENEFITS

There have been numerous studies documenting the health benefits of the Mediterranean diet.

GENERAL NUTRITION

The Mediterranean diet does not eliminate any food groups and encourages a variety of nutrient-dense foods, making it easy to meet your nutritional needs and enjoy a wide range of foods and flavours.

HEART HEALTH

Scientists have conducted a robust amount of research on the Mediterranean diet and heart health. The results show that there is clear evidence to support the Mediterranean diet for better heart health.

For example, a review study in the European Journal of Clinical Nutrition concluded that following a Mediterranean diet is associated with reduced risk of coronary heart disease, heart attack, and overall mortality.

Research review published in 2019, study authors wrote that the available evidence is “large, strong, and consistent” supporting this diet for reduced rates of coronary heart disease, ischemic stroke, and total cardiovascular disease.

BETTER DIABETES PREVENTION AND MANAGEMENT

Following the Mediterranean diet may help those with type 2 diabetes achieve better blood sugar control.

A systematic review of 56 trials between 1978 to 2016 and including 4,937 patients with type 2 diabetes found that the Mediterranean diet, as compared with control diets, was able to lower haemoglobin A1c levels by up to 0.32% on average.

Haemoglobin A1c reflects the body’s blood sugar control over the last three months. Though it sounds small, any reduction may be helpful for people with diabetes who are trying to manage blood sugar levels.

IMPROVED MENTAL HEALTH

One surprising benefit may be a connection between the Mediterranean diet and better mental health, according to the Director of Nutrition for Oldways, a non-profit organization that promotes healthy food and nutrition.

In fact, a 2018 study in Molecular Psychiatry found that following a Mediterranean diet is associated with reduced risk of depressive symptoms or clinical depression.

In addition, consider the emphasis on social connections in the Mediterranean lifestyle. This is paramount for mental health, particularly among older adults.

Maintaining friendships and regular social interaction can reduce loneliness, which is known to be positive for overall health.

WEIGHT MANAGEMENT

It seems counterintuitive that a diet which emphasizes calorically-dense olive oil and nuts could help with weight management. However, these satiating fats–in conjunction with the many fibre-rich vegetables and fruits recommended—can help you feel fuller for longer.

Indeed, research has found that people do not gain weight when following a Mediterranean diet. In fact, some studies have suggested the Mediterranean diet and low-carbohydrate diets lead to similar rates of weight loss after one year.

REDUCES INFLAMMATORY MARKERS

Researchers have been conducting trials establishing connections between certain inflammatory markers and chronic disease.

For example, higher levels of two inflammatory markers (interleukin 6 and C-reactive protein) are thought to be associated with an increased risk of diabetes. Research shows the Mediterranean diet is associated with lower levels of these inflammatory markers.

CANCER PREVENTION

Most cases of cancer are not caused by a singular factor, but rather a combination of many genetic and environmental factors. Diet can play a role in this complex disease, and certain dietary patterns—including the Mediterranean diet—are associated with a reduced risk of cancer.

A meta-analysis found that those who adhered most closely to the Mediterranean diet had a lower risk of developing colorectal cancer, breast cancer, gastric cancer, liver cancer, head and neck cancer, and prostate cancer.

BETTER FOR THE ENVIRONMENT

Diets that rely less on beef and more on grains and other plant-based foods have been shown to be healthier for the planet as a Mediterranean diet saves water, conserves land, and cuts fertilizer use.

NEGATIVES

For some people, there may be a few drawbacks to the Mediterranean diet. However, many of these negatives are minimal.

COST

There are no expensive branded foods or special supplements that you are required to buy on the Mediterranean diet. But some consumers express concern about the cost of some foods, including fish, seeds, nuts, and olive oil. For example, fresh seafood tends to be more expensive than other proteins.

ADDITIONAL GUIDANCE MAY BE NEEDED

Even though studies suggest that a Mediterranean diet may reduce diabetes risk and support better blood sugar control, some people with diabetes may need additional guidance while on this diet.

Because there is an emphasis on grains, fruits, and vegetables (including starchy vegetables), meals may be high in carbohydrates. It’s important for people with diabetes to eat a consistent, controlled amount of carbohydrates throughout the day to avoid blood sugar spikes or dangerously low sugars (if you’re using insulin or certain oral medications).

This does not mean people with diabetes shouldn’t follow this plan. On the contrary, it can be a great choice. If you have diabetes, though, try working with a dietitian to help you plan the right carbohydrate counts for your meals within the greater framework of the Mediterranean diet.

RESTRICTIONS MAY FEEL CHALLENGING

This diet recommends reducing red meat and added sugar consumption, which may be difficult for some people. Those who are used to a more standard diet may consume added sugar in processed foods on a regular basis. Those following the Mediterranean diet are advised to save added sugar specifically for special occasions.

Keep in mind any added sugar reduction is beneficial, so don’t let this deter you. Following a Mediterranean style diet that contains a little added sugar is still more beneficial than following a diet that’s high in added sugar.

Similarly, if you’re struggling with eating red meat less often, try following this diet while incorporating lean and unprocessed red meats like flank, top round, and brisket half flat, but in smaller portions. Research suggests you’ll still reap heart-health benefits.

CONCERNS ABOUT ALCOHOL INTAKE

Some experts raise concerns about the regular alcohol intake (particularly wine) in the Mediterranean diet and whether this is truly beneficial to recommend. When alcohol is consumed as part of a balanced meal, and coupled with daily movement and social connections, studies find a net health benefit.

The Mediterranean diet and other traditional diets present examples of how to safely enjoy alcohol in moderation (up to one 5-ounce glass of wine per day for women, or up to two 5-ounce glasses daily for men), in a way that may support cardiometabolic health and help to foster positive social connections.

But what about when alcohol is consumed in other scenarios? When alcohol intake is accompanied by unhealthy habits, like smoking or poor diet, or unsafe habits, like driving, obvious health risks present themselves. When adults choose to drink, its recommended one drink or less per day for women and two drinks or less for men.

A MEDITERRANEAN SAMPLE MENU FOR 1 WEEK

Below is a sample menu for one week on the Mediterranean diet. Feel free to adjust the portions and food choices based on your own needs and preferences.

MONDAY

  • BREAKFAST: Greek yogurt with strawberries and oats
  • LUNCH: Whole-grain sandwich with vegetables
  • DINNER: A tuna salad, dressed in olive oil. A piece of fruit for dessert

TUESDAY

  • BREAKFAST: Oatmeal with raisins
  • LUNCH: Leftover tuna salad from the night before
  • DINNER: Salad with tomatoes, olives, and feta cheese

WEDNESDAY

  • BREAKFAST: Omelette with veggies, tomatoes, and onions. A piece of fruit
  • LUNCH: Whole-grain sandwich, with cheese and fresh vegetables
  • DINNER: Mediterranean lasagne

THURSDAY

  • BREAKFAST: Yogurt with sliced fruits and nuts
  • LUNCH: Leftover lasagne from the night before
  • DINNER: Broiled salmon, served with brown rice and vegetables

FRIDAY

  • BREAKFAST: Eggs and vegetables, fried in olive oil
  • LUNCH: Greek yogurt with strawberries, oats, and nuts
  • DINNER: Grilled lamb, with salad and baked potato

SATURDAY

  • BREAKFAST: Oatmeal with raisins, nuts, and an apple
  • LUNCH: Whole-grain sandwich with vegetables
  • DINNER: Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives

SUNDAY

  • BREAKFAST: Omelette with veggies and olives
  • LUNCH: Leftover pizza from the night before
  • DINNER: Grilled chicken, with vegetables and a potato. Fruit for dessert

There is usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet.

HEALTHY MEDITERRANEAN SNACKS

You don’t need to eat more than 3 meals per day. But if you become hungry between meals, there are plenty of healthy snack options:

  • A handful of nuts
  • A piece of fruit
  • Carrots or baby carrots
  • Some berries or grapes
  • Leftovers from the night before
  • Greek yogurt
  • Apple slices with almond butter

A SIMPLE SHOPPING LIST FOR THE DIET

It is always a good idea to shop at the perimeter of the store. That’s usually where the whole foods are. Always try to choose the least-processed option. Organic is best, but only if you can easily afford it.

  • VEGETABLES: Carrots, onions, broccoli, spinach, kale, garlic, etc.
  • FRUITS: Apples, bananas, oranges, grapes, etc.
  • BERRIES: Strawberries, blueberries, etc.
  • FROZEN VEG: Choose mixes with healthy vegetables
  • GRAINS: Whole-grain bread, whole-grain pasta, etc.
  • LEGUMES: Lentils, pulses, beans, etc.
  • NUTS: Almonds, walnuts, cashews, etc.
  • SEEDS: Sunflower seeds, pumpkin seeds, etc.
  • CONDIMENTS: Sea salt, pepper, turmeric, cinnamon, etc
  • FISH: Salmon, sardines, mackerel, trout, shrimp, and shellfish
  • Potatoes and sweet potatoes
  • Cheese
  • Greek yogurt
  • Chicken
  • Pastured or omega-3 enriched eggs
  • Olives
  • Extra virgin olive oil

It’s best to clear all unhealthy temptations from your home, including fizzy drinks, ice cream, sweets, pastries, white bread, crackers, and processed foods.

If you only have healthy food in your home, you will eat healthy food.

THE BOTTOM LINE

Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on seafood.

You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.
Try googling “Mediterranean recipes” and you will find loads of great tips for delicious meals.
There is no doubt, the Mediterranean diet is incredibly healthy.

Facts about Caffeine

CAFFEINE – THE GOOD, THE BAD, THE TRUTH!

Health experts are often asked about caffeine. Is caffeine good for you? Bad for you? Should you drink coffee / tea? Recently, a Scientific Advisory Board met to discuss the latest scientific literature on coffee and tea.

THE GOOD:

The scientific evidence suggests the following (for caffeinated beverages like coffee and tea – NOT energy drinks):

  • Coffee has some health benefits. Research indicates that coffee drinkers may be less likely to be hospitalized for heart rhythm disturbances but coffee consumption has also been linked to decreased risk of Parkinson’s Disease and Type 2 diabetes. Coffee, both caffeinated and decaffeinated, does contain ingredients that may raise LDL cholesterol, but brewing coffee with paper filters tends to reduce this cholesterol-raising effect.
  • Black Tea, Green Coffee and Green Tea, caffeinated as well as decaffeinated, contain ingredients that have many health benefits, such as reduced risk of cancer, cardiovascular disease, osteoporosis, and gum disease.
  • In Japan, researchers have shown that caffeine consumption increases memory. Also, a study out of Johns Hopkins University, showed that a 200mg caffeine pill helped boost memory consolidation and can help with Alzheimer’s Disease.
  • Caffeine mixed with carbs replenishes muscle glycogen concentrations faster after exercise.
  • Caffeine relieves post-workout muscle pain by up to 48%.
  • Caffeine increases stamina during exercise.
  • Caffeine is shown to reduce liver fibrosis risk in patients with hepatitis C. As little as 100 mg per day is believed to have protective benefits.
  • Caffeine helps those with asthma. A study published in the U.S. National Library of Medicine concluded that caffeine seems to open airways and help asthmatics breathe easier. This is like theophylline – a drug currently used and one that’s a close cousin to caffeine.
  • Caffeine may prevent weight gain: Research in Germany showed that weight loss study participants who drank 2-4 cups of caffeinated coffee a day were more likely to be successful at keeping the weight off than those who did not consume caffeine.
  • Caffeine reduces chronic inflammation. Researchers from Stanford University found that caffeine blocks the expression of a gene responsible for low-grade chronic inflammation as we age. This inflammation eventually leads to high blood pressure, hardening of the arteries, and heart disease. Caffeine seems to help reduce this age-related inflammation in those that are regular consumers of the drug.
  • Caffeine is good for the heart. Another study found that the amount of caffeine typically in 4 cups of coffee daily helps strengthen heart muscle cell function and prolongs the life of heart muscle cells.

 

THE BAD:

  • Caffeine consumption may raise blood pressure. Especially in those already suffering from hypertension and those who don’t normally consume caffeine. People with hypertension were given 250 mg of caffeine (about 2 coffees) and the data revealed that their blood pressure was elevated for about 2-3 hours after the caffeine.
  • Caffeine may cause insomnia. Caffeine in a person’s system at bedtime can mimic the symptoms of insomnia.
  • Caffeine can cause headaches. While occasional doses of caffeine can relieve headache symptoms, the overuse of caffeine can cause headaches and lead to migraines.
  • Caffeine Overdose. While overdose is rare, it can lead to many adverse symptoms including death, especially in those with underlying medical conditions. Some people have a lower tolerance for caffeine than others.
  • Caffeine consumption can lead to increased anxiety, depression, and the need for anxiety medication.
  • Caffeine does not help with prolonged sleep deprivation: This can lead to a false sense of security for those that have been sleep deprived for multiple days in a row and choose to get behind the wheel or do some other focus required task, thinking that if they have caffeine, they’ll be able to perform.

If you are wondering, if you are having too much caffeine, ask yourself –

  • Do I have problems that are linked to or exacerbated with coffee consumption, such as gastrointestinal issues like GERD, panic attacks, sleep troubles, or glaucoma?
  • Does drinking coffee trigger the desire for behaviours (like cigarette smoking) that I’m trying to avoid?
  • Is coffee such a profound part of my life that it’s getting in the way of healthy habits? For example: Am I “living” on coffee to the point where I’m not eating food, including healthy foods like fruits and vegetables?
  • Am I living off the “high” from coffee rather than the much healthier “high” from daily exercise?
  • Am I depriving myself of healthful restorative sleep because of all the coffee I’m drinking?

If you answered “yes” to any of the above, we recommend that you cut down on your coffee consumption, or avoid coffee altogether.

If none of the above applies to you, and if you enjoy coffee, keep enjoying it. Remember to:

  • Brew your coffee through a paper filter.
  • Drink it black or flavoured with non-fat milk, soymilk, and/or a zero-calorie sweetener like Splenda with Fibre
  • There is still a big NO to energy drinks…. It’s the caffeine in coffee & tea which provides the positives, NOT in energy drinks.

 

The Juice Diet

The Juice Diet

The juice diet, also known as a juice cleanse, is extremely popular for weight loss, especially among celebrities. But does juicing work?

Juice diet plans that include complicated blends of vegetables and different varieties of fruits and vitamin supplements sound healthy. But if you’re trying to lose weight, there are a few things to consider before trying one of these programs.

 

IS A JUICE DIET GOOD FOR YOU?

Juice drinks can be (somewhat) healthy. When you blend your own using fresh fruits and vegetables, you benefit from the wide range of vitamins, minerals, and antioxidants contained within the most popular juicing ingredients.

Blueberries, for example, are one ingredient used in many juices and they are high in vitamin C and vitamin K. So, blueberry juice has become a popular drink for people who are looking to boost their intake of these important nutrients.

If you don’t typically eat a variety of fruits and vegetables in your regular diet, juicing might be a good way to get the nutrients your body needs. But there are some drawbacks to juicing as well, especially if you juice for the purpose of weight loss.

 

JUICE IS AN EASY WAY TO OBTAIN A LOT OF NUTRIENTS

Many people don’t obtain enough nutrients from their diet alone. Nutrient levels in the foods you eat are also much lower than they used to be. This is largely due to processing methods and the time it takes to get produce from the field to the supermarket.

Polluted environments and high stress levels can also increase your requirements for certain nutrients.

Fruits and vegetables are full of vitamins, minerals, antioxidants, and plant compounds that may protect against disease. If you find it difficult to get the recommended number of fruits and vegetables into your diet each day, juicing can be a convenient way to increase your intake.

 

DOES FRUIT JUICE PROTECT AGAINST DISEASE?

Plenty of evidence links whole fruits and vegetables to a reduced risk of disease, but studies on fruit and vegetable juices are harder to find.

The health benefits of fruits and vegetables are partly due to their high antioxidant content, but fibre also plays an important role. Many antioxidants are bound to fibre and get released in your digestive system.

A high intake of fruits and vegetables shows promise in many areas of health. For example, juices may reduce your risk of heart disease. Apple and pomegranate juices have been linked to reduced blood pressure and cholesterol levels.

Additionally, consuming fruit and vegetable juices in liquid form (or blended concentrations) may reduce homocysteine levels and markers of oxidative stress, both of which are linked to improved heart health.

 

WHAT CAN YOU EAT?

Raw (unpasteurized), organic juice is the key component of a juice cleanse. Room temperature water may also be consumed between each juice or meal to promote elimination. Smoothies and some healthy foods can be included or substituted for those who require more calories. Some people may opt for raw or vegan food only, while others may have gluten-free meals and snacks. A typical cleanse has three stages:

  • PREPARATION: For three to five days before the cleanse, gradually eliminate coffee, refined sugar, meat, dairy products, wheat, alcohol, and nicotine to reduce headaches, cravings, and other withdrawal symptoms during the Increase intake of fresh vegetables, fruits, and fluids.
  • CLEANSE: For the one to three days of the actual cleanse, drink at least 32 ounces of juice or smoothie daily. At least half should be green vegetable juice. If hunger pangs are persistent or uncomfortable, vegetable broth or a small snack such as carrots, celery, a salad, or a piece of fruit is often suggested.
  • POST-CLEANSE: Eat lightly for a few days, gradually adding foods back in over the course of several days.

 

WHAT YOU NEED TO KNOW

Juice cleanse advocates claim that nutrients, phytochemicals, and antioxidants are more readily absorbed by the body in liquid form. However, research on the bioavailability of raw juices versus that of whole fruits or vegetables is mixed. To optimize nutrient absorption, proponents recommend drinking juice slowly rather than gulping it down. Juice is typically consumed a couple of hours apart, with the final drink of the day at least three hours before bedtime. A schedule might look like this:

  • WHEN YOU WAKE UP: Lukewarm water with a splash of fresh lemon juice.
  • 8 TO 9 M.: Juice, such as a green vegetable juice.
  • 10:30 TO 11:30 M.: Juice (or smoothie/cleanse food).
  • 1 TO 2 M.: Juice (or smoothie/cleanse food).
  • 3 TO 4 M.: Juice, such as beet, carrot, and apple juice.
  • 5 TO 6 M.: Juice (or smoothie/cleanse food).
  • 6 TO 8 M.: Smoothie or almond or cashew nut “milk”.

During a juice cleanse, you should also:

STICK TO LIGHT PHYSICAL ACTIVITY.While it’s a good idea to tone down your exercise routine during a juice cleanse, normal activities such as walking  may help boost blood and lymphatic circulation.

BOOK A MASSAGE. Try massage therapy (such as Swedish massage, lymphatic drainage, deep tissue massage, and Thai massage), contrast showers, and skin brushing, which can be done as part of a regular shower.

PRACTICE MIND AND BODY WELLNESS. Allow the mind to rest by incorporating mind/body practices such as diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation. Try to get plenty of rest. Go to bed as early as you can and take naps if possible.

PREPARE FOR EMOTIONS THAT MAY ARISE. According to traditional Chinese medicine, the liver is associated with anger, the kidneys with fear, and the spleen with worry. Proponents of juice cleansing believe that old emotions may arise and be cleansed from the system as the corresponding organs are cleansed, but evidence supporting this is lacking.

 

BENEFITS FOR WEIGHT LOSS

Many people follow a juice diet for three, five, or even 10 days. If you drink fruit and vegetable juices for several days, you are likely to enjoy at least a few benefits, especially if you don’t usually consume these categories of foods.

 

INCREASED MOTIVATION

First, you are likely to see weight loss from water. When you decrease the amount of starch you consume, your body sheds water weight. This will show up as loss on the scale and is also likely to give you a boost of motivation for extended dieting.

 

SUPPORTS EATING LESS

Reducing your whole food intake can help you shed calories and adjust to smaller food portions. That way, when you do return to a diet that involves eating whole foods, you might be able to eat less.

 

IMPROVED GUT HEALTH

Lastly, you may improve your gut health and even feel an increase in your sense of well-being. One small study found that a three-day juice diet altered intestinal microbiota associated with weight loss and promoted a greater sense of well-being even two weeks after the cleanse.

 

HEALTH BENEFITS

While proponents of a juice cleanse tout the benefits of this fasting plan, there is limited research to back the health claims. However, increasing your intake of fresh fruit and vegetable juices can be part of a normal healthy diet.

IMPROVED HEALTH

Since fruits and vegetables are rich in nutrients, drinking fresh juice boosts the intake of vitamins, minerals, and other anti-inflammatory compounds. These micronutrients may help support immunity and improve overall health.

For example, a 2017 study found that subjects had higher general well-being scores after following a 3-day juice fast. Researchers suggested that this was partly due to the juice-based diet altering the gut microbiome.

 

INCREASED ENERGY FOR SOME

Some people report that they feel more energetic after a juice cleanse. This could be, in part, due to the energy- boosting nutrients in fruits and vegetables combined with a decrease in “energy zappers,” such as stodgy foods.

Another way a juice cleanse might increase energy is by reducing dehydration. Many people don’t drink the recommended number of fluids. This can leave you feeling fatigued. Drinking juice all day can help reduce this effect.

 

BETTER DIGESTION

Raw juice contains enzymes that may improve digestion. Freshly squeezed orange juice, for instance, influences pH and acidity in the digestive system. Leafy greens have also been found to improve gut microbiota.

 

NEGATIVES FOR WEIGHT LOSS

Despite these benefits, many dieters struggle to stick to a juice diet for weight loss. Why? There are many reasons.

MISS EATING FOOD

These simple plans are often easy to follow but they also deny you the pleasure of eating food. Drinking your calories is not nearly as satisfying as eating them and, for many dieters, that challenge is too difficult to maintain for long enough for the diet to work.

Denying yourself food can also increase your stress levels. Diet-related stress can cause you to overeat, or worse, binge-eat, ultimately causing you to feel worse about your body.

TOO MUCH SUGAR

Depending on the ingredients in your juice drink, it may contain too much sugar. Even if you don’t add extra sugar, many sweet fruits naturally contain high levels of the sweet stuff in the form of fructose.

When you separate fructose from fibre (which is found in the meat of the fruit), the sugar is digested very quickly. This makes you feel hungry faster. Consuming too much sugar can also increase your risk of insulin resistance which may lead to type 2 diabetes and obesity.

 HIGH IN CALORIES

It’s easy to think that you’ll consume fewer calories in a glass than you would on a plate. However, juice calories can easily skyrocket when you’re throwing gobs of stuff into the machine.

If your juice drink is replacing a meal, then it’s reasonable to consume 400 or 500 calories in liquid form. But for many people, the drink is an addition to their meals and snacks. If you’re trying to lose weight, those extra calories could be a problem.

FEWER WHOLE FOODS

When you eat fruits and veggies in their whole form, you gain all the weight loss benefits of fibre. And because whole fruits and vegetables usually take longer to eat, you may end up consuming fewer calories in a sitting.

Therefore, if you consume all (or almost all) of these food sources in juice form, you are missing the fibre while increasing the risk that you’ll exceed your recommended daily calorie intake.

 

HEALTH RISKS

A juice cleanse is a short-term fast that severely restricts calories and labels many solid foods as “unhealthy,” which could lead to disordered eating. Additionally, research shows that a juice cleanse may pose certain health risks.

KIDNEY STONES

Many juices are made from dark, leafy greens and beets. These two foods are high in oxalate, which may cause kidney stones and other problems.

BACTERIAL INFECTIONS

Drinking unpasteurized juice or juice that has not been otherwise treated to kill bacteria can make some people sick. This is particularly a problem for people with chronic illnesses, older people, and young children.

If you are making your own juice, be sure to wash produce properly before juicing. Store unused juice in a tightly sealed container and drink within 24 hours.

NUTRIENT DEFICIENCIES

There are a few reasons why doing juice fasts for long periods of time may lead to nutrient deficiencies.

Since these diets lack animal products, they are low in a few essential nutrients, such as calcium, vitamin D, iron, vitamin B12 and zinc.

All these nutrients have important functions in the body. Inadequate consumption may lead to conditions including osteoporosis and anaemia.

Juice fasts are also low in omega-3 fatty acids, which are healthy fats that fight inflammation and contribute to brain and heart health.

Not only are these diets low in specific nutrients, but they may interfere with the absorption of the nutrients. One reason for this is that juice diets tend to be low in fat, which is required for the absorption of the fat- soluble vitamins A, D, E and K.

Additionally, some raw vegetables often used in juicing contain an antinutrient called oxalate, which can bind to minerals in the body and prevent them from being absorbed.

FATIGUE AND WEAKNESS

Fatigue and weakness are common side effects of following a juice fast.

These symptoms are likely to occur because of the low number of calories these diets contain. If you’re depriving your body of calories, you’re essentially depriving it of energy, which can lead to these undesirable effects.

REDUCED LEAN MUSCLE MASS

The minimal amount of protein in most juice fasts may lead to a reduction in lean muscle mass, which can have a negative impact on health.

As your lean muscle mass decreases, your metabolism decreases as well, meaning you will burn fewer calories and may have a more difficult time maintaining weight loss.

 

JUICES SHOULD NOT REPLACE MEALS

Using juices as a meal replacement can be bad for your body. This is because juice on its own is not nutritionally balanced, as it does not contain sufficient protein or fat. Consuming enough protein throughout the day is necessary for muscle maintenance and long-term health. Additionally, healthy fats are important for sustained energy, hormone balance, and cell membranes. They may also provide the fat-soluble vitamins — vitamins A, D, E, and K.

That said, replacing one meal per day with juice is unlikely to cause harm, if the rest of your diet is more balanced.

You can make your juice more nutritionally balanced by adding protein and healthy fats. Some good sources are whey protein, almond milk, avocados, Greek yogurt, and peanut butter.

 

THE BOTTOM LINE

Juicing may help some dieters lose weight, but it’s not a sustainable weight loss plan for most people. Before you try any juice diet plan, be sure to check the nutritional value of the drinks you will consume.

Fresh juices contain important vitamins and antioxidants that can benefit your health.  However, fruits and vegetables are still the healthiest and most nutritious when consumed whole. Using juices as a meal replacement can be bad for your body. This is because juice on its own is not nutritionally balanced, as it does not contain sufficient protein or fat. Consuming enough protein throughout the day is necessary for muscle maintenance and long-term health

Before you think about giving this a go, discuss the plan with your health care professional to make sure it provides the nutrients your body needs to stay healthy.

Facts about Vitamins

WHAT CAN VITAMINS DO FOR YOU?

1.     SUPPORT IMMUNITY

Good nutrition makes for a durable immune system. Your immune system relies on what you put into your body, and certain nutrients are known for their immune-supporting

benefits. Vitamin C is considered one of the biggest immune supporters. It’s an antioxidant that protects your cells from damage caused by oxidative stress from free radicals, which are unstable molecules.

Zinc is also critical for immune cell development and communication and studies indicate that it may promote immune health.

 

2.    SUPPORT A HEALTHY METABOLISM

B-complex vitamins, like thiamin, riboflavin, folate, biotin, and vitamins B6 and B12 collaborate with other enzymes in your body to metabolize energy from protein, fats, and carbohydrates. Staying physically active and eating a healthy diet also help to maintain a healthy metabolism— factors that are important for healthy aging and your overall health.

3.    MAINTAIN STRONG BONES

You probably already know that calcium is critical for healthy bones. But did you know that calcium needs vitamin D to successfully fulfil its job of helping to build healthy bones?

The skin produces vitamin D following direct exposure to sunlight, but the necessary use of sunscreen, weak winter sunlight, and poor skin absorption all work against production of this vital nutrient. And though vitamin D is added to milk, many people don’t drink enough dairy products to benefit.

 

WHY ARE VITAMINS IMPORTANT?

Living a healthy lifestyle means staying in tune with your body and listening to what it tells you. When it comes to nutrition, you do your best to get all the right nutrients to stay energized and nourished.

Vitamins supplements are there to complement the nutrients you get from food and bring you one step closer to your health and wellness goals.

 

3 GOOD REASONS TO HAVE THE CORRECT BALANCE OF VITAMINS

1.     KEEP OUR BODIES IN GOOD WORKING ORDER

Vitamins work hard to keep our bodies functioning properly and they help drive essential processes needed in our everyday lives. Each nutrient is on a mission to deliver health benefits that help you reach your wellness goals.

 

2.    HEALTHY AGING

Our cells experience wear and tear as time passes, but proper nutrition can slow down this process. Vitamins, like antioxidants, function to protect cells from environmental stressors, helping to support healthy aging.

 

3.    COVER YOUR NUTRITIONAL BASES

We do our best to eat healthy, but some nutrients are hard to get from food alone. A multivitamin can ensure you meet your regular daily requirements for all the essential vitamins.

The 13 known vitamins are divided into 2 categories — fat-soluble and water-soluble

WATER-SOLUBLE VITAMINS

Water-soluble vitamins are readily excreted from the body and not easily stored in tissues. There are more water-soluble vitamins than there are fat-soluble ones.

Water-soluble vitamins include vitamin C, plus eight B vitamins:

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folate)
  • Vitamin B12 (cobalamin)

Because water-soluble vitamins aren’t stored but rather excreted through urine, they’re less likely to cause issues even when taken in high doses.

 

FAT-SOLUBLE VITAMINS

Unlike water-soluble vitamins, fat-soluble vitamins do not dissolve in water and are easily stored in your body’s tissues.

There are four fat-soluble vitamins:

  • Vitamin A (Retinol)
  • Vitamin D (Calciferol)
  • Vitamin E (Alpha-tocopherol)
  • Vitamin K (Phytonadione)

Given that fat-soluble vitamins can accumulate in the body, these nutrients are more likely to lead to toxicity than water-soluble vitamins.

 

POTENTIAL RISKS OF TAKING TOO MANY VITAMINS

When consumed naturally through foods, these nutrients are unlikely to cause harm, even when consumed in large amounts.

Yet, when taken in concentrated doses in supplement form, it’s easy to take too much, and doing so can lead to negative health outcomes.

 

HOW TO SAFELY TAKE VITAMINS

The best way to get the nutrients you need is by consuming a well-rounded diet. However, many people need to supplement with vitamins for a variety of reasons.

Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients.

Fortunately, vitamins are typically safe to take as long as they are used responsibly.

The following chart outlines both the recommended daily intake (RDI) and tolerable upper intake levels (UL) for fat-soluble and water-soluble vitamins

Due to potential toxicity, it’s not recommended to consume more than the tolerable upper intake levels set.

Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency.

For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50,000 IU of vitamin D, which is much more than the UL.

 

  • Biotin is needed in very small amounts to help the body make fatty acids.
  • These nutrients are needed to keep bones, teeth, and muscles healthy.

VITAMIN

USES IN THE BODY

SOURCES

RDI (ADULT MALE)

RDI (ADULT FEMALE)

UL
Vitamin A (Retinol)
  • Helping your body’s natural defence against illness and infection (the immune system) work properly.
  • Helping vision in dim light.
  • Keeping skin and the lining of some parts of the body, such as the nose, healthy.
 Cheese, Eggs, Oily fish, Low-fat spreads, Milk, Yoghurt, Liver, and Liver products like pate (if you’re pregnant you should avoid eating liver or liver products).

You can also get vitamin A by including good sources of beta-carotene in your diet.

 900 mcg RAE 700 mcg RAE 3,000 mcg RAE
Vitamin B1 (Thiamine)
  • Helps the body break down and release energy from food.
  •  Helps to keep the nervous system healthy.
 Peas, some fresh fruits (such as bananas and oranges), Nuts, Wholegrain breads, some fortified breakfast cereals, Liver. 1.2 mg 1.1 mg No UL established
Vitamin B2 (Riboflavin)
  • Helps to keep skin, eyes, and the nervous system healthy.
  • Helps the body release energy from food.
 Milk, Eggs, Fortified breakfast cereals, Mushrooms, Plain yoghurt (UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight) 1.3 mg 1.1 mg No UL established
Vitamin B3 (Niacin)
  • Helps the body release energy from food.
  • Helps to keep the nervous system and skin healthy.
 Meat, Fish, Wheat flour, Eggs 16 mg NE 14 mg NE 35 mg
Vitamin B5 (Pantothenic acid)
  • Pantothenic acid has all the functions of the B vitamins, such as helping the body to release energy from food.
 Chicken, Beef, Liver and Kidneys, Eggs, Mushrooms, AvocadoBreakfast cereals are also a good source if they have been fortified with pantothenic acid. 5 mg 5 mg No UL established
Vitamin B6 (Pyridoxine)
  • Helps the body to use and store energy from protein and carbohydrates in food.
  • Helps the body form haemoglobin, the substance in red blood cells that carries oxygen around the body.
 Pork, Poultry, such as chicken or turkey, Some fish, Peanuts, Soya beans, Wheatgerm, Oats, Bananas, Milk, Some fortified breakfast cereals. 1.3 mg 1.3 mg 100 mg
Vitamin B7 (Biotin)
  • Biotin is needed in very small amounts to help the body make fatty acids.
 The bacteria that live naturally in your bowel can make biotin, so it’s not clear if you need any additional biotin from the diet.
It is also found in a wide range of foods, but only at very low levels.		 30 mcg 30 mcg No UL established
Vitamin B9 (Folate)
  • Helps the body form healthy red blood cells.
  • Helps to reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies.
 Broccoli, Brussels sprouts, Leafy green vegetables, such as cabbage, kale, spring greens and spinach, Peas, Chickpeas and kidney beans, Liver (but avoid this during pregnancy),

Breakfast cereals fortified with folic acid.

 400 mcg DFE 400 mcg DFE 1,000 mcg
Vitamin B12 (Cobalamin)
  • Helps to make red blood cells and keeping the nervous system healthy.
  • Helps to release energy from food.
  • Helps to use folate.
 Meat, Fish, Milk, Cheese, Eggs, Some fortified breakfast cereals 2.4 mcg 2.4 mcg No UL established
Vitamin C (Ascorbic acid)
  • Helping to protect cells and keeping them healthy.
  • Maintaining healthy skin, blood vessels, bones, and cartilage.
  • Helping with wound healing.
 Citrus fruit, Peppers, Strawberries, Blackcurrants, Broccoli, Brussels sprouts, Potatoes 90 mg 75 mg 2,000 mg
Vitamin D (Calciferol)
  • These nutrients are needed to keep bones, teeth, and muscles healthy.
 The body creates vitamin D from direct sunlight on the skin when outdoors.
Food sources
Oily fish, Red meat, Liver, Egg yolks, Fortified foods – such as some fat spreads and breakfast cereals		 600 IU 600 IU 4,000 mg
Vitamin E (Alpha- tocopherol)
  • Helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection (the immune system).
 Plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn, and olive oil, Nuts, and seeds,

Wheatgerm – found in cereals and cereal product

 15 mg 15 mg 1,000 mg
Vitamin K
  • Is a group of vitamins that the body needs for blood clotting, which helps to heal cuts and wounds.
 Green leafy vegetables – such as broccoli and spinach, Vegetable oils, Cereal grain. Small amounts can also be found in meat and dairy foods. 120 mcg 90 mcg No UL established
  • *RDI – Recommended Daily Intake
  • *UL – Upper Intake Levels
  • *RAE – Retinol Activity Equivalents
  • *NE – Niacin Equivalents
  • *DFE – Dietary folate equivalents

Facts About Sugar

SO, WHAT EXACTLY IS SUGAR AND WHY IS IT BAD FOR US?

Sugar is a natural ingredient that has been part of our diet for thousands of years. Sugars are carbohydrates that provide energy for the body. The most common sugar in the body is glucose which your brain, major organs and muscles need to function properly.

Ok, that doesn’t sound too bad right…. WRONG! Consuming too much sugar can cause tooth decay and weight gain. The types of sugars we have in our diets are known as “free” sugars:

  • Any sugars added to food or This includes sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks.
  • Sugars in honey, syrups (i.e., maple, agave, golden), nectars such as blossom, and unsweetened fruit juices, vegetable juices and smoothies. Although these sugars occur natural in these foods, they still count as free sugars.

The sugar found naturally in milk, fruit and veg does not count as a free sugar, but they still count toward our “total sugar” figure found on the food labels.

It is recommended by the Government that these free sugars only make up no more that 5% of the energy (calories) we get from food and drink daily. So as adults, we should be having no more than 30g of free sugars a day (roughly about 7 sugar cubes).

For instance – a can of coke can have up to 9 cubes of sugar!! So, bear that in mind next time you visit the vending machine!

Sugar can come in many forms: corn sugar, dextrose, fructose, glucose, high-fructose corn-syrup, honey, maple syrup, agave syrup, invert sugar, isoglucose, levulose, maltose, molasses, and sucrose.

Here are the main 5 sources of added sugars according to the National Diet and Nutrition Survey, and some of the main offenders:

 

1. SUGAR, PRESERVES AND CONFECTIONERY

A massive portion of the added sugar in our diets (about 27%) comes from chocolate, sweets, jams, and good old table sugar.

 

2. NON-ALCOHOLIC DRINKS

This makes up at least 25% of our daily added sugar intake! A 500ml bottle of cola can have up to 17 cubes of sugar!! 100% pure unsweetened fruit juice is high in the sugars we need to be reducing (free sugars) However! Fruit juice still contains vitamins and minerals, so one glass (150ml) of unsweetened 100% fruit juice counts as one of your 5 A DAY. To reduce the risk of tooth decay, fruit juice is best enjoyed at mealtimes.

 

3.  BISCUITS, BUNS & CAKES

These account for about 20% of our daily added sugar intake! The British are known to be a nation of “grazers” often reaching for something quick and comforting but that is high in sugar and fat.

 

4. ALCOHOL

This accounts for almost 11% of our daily added sugar intake. Tips to reduce this include switching to sugar- free mixers, swapping to lower alcohol content drinks and having a small bottle of beer instead of a can.

 

5. DAIRY & SAVOURY

These account for 6% and 5% respectively. Some of the worst dairy offenders include fruit yoghurt (16.6g/100g) and fruit fromage frais (13.3g/100g); some of the worst savoury offenders include tomato ketchup (27.5g/100g) and salad cream (16.7g/100g).

Over the past few decades, a rapid increase in sugar consumption has grown parallel with the development of obesity. It’s now well established that sugar helps us develop cavities and gain weight. But what about all the other diseases that we have heard sugar is responsible for?

 

DOES SUGAR CAUSE DIABETES AND CARDIOVASCULAR DISEASE?

When it comes to diabetes, a condition determined by too high blood sugar levels, it’s easy to think that eating too much sugar would be an obvious cause. But things are a bit more complicated, as evidence linking sugar consumption directly to diseases such as diabetes and cardiovascular disease is still insufficient.

However, even if sugar is not directly responsible for an increased risk of developing heart disease and type 2 diabetes, obesity is a well-established risk factor for both conditions. This means that if we eat too much sugar and become overweight as a result, we are also going to increase our risk of developing those diseases.

 

IS SUGAR ADDICTIVE?

“Sugar affects our bodies like cocaine” so the saying goes, but let’s check whether this theory is backed by solid evidence. An independent review, published in 2019, found little evidence to support the theory that humans become addicted to sugar. Furthermore, findings from animal studies suggested that addiction- like behaviours, such as bingeing, happened only when the animals were given intermittent access to sugar.

The addiction literature is complicated, many people believe that they are addicted to sugars and report symptoms like those of addicts to other substances. So, while the science might conclude that we don’t become neurochemically addicted to sugar, there are still people who develop addiction-like symptoms who might need treatment.

 

DOES SUGAR FEED CANCER?

Some people say that cancer cells live off sugars, so many people believe that eating sugar will lead to feeding cancer cells. There are a few conceptual mistakes behind this belief. Cancer cells indeed live off one specific type of sugar, glucose, but that’s also true

of healthy cells. All the cells in our body get energy from glucose. It’s also important to note that all the food we eat is converted into glucose in one way or another in our body – not just foods that contain glucose. This aside, scientists have concluded that there’s no evidence that “sugar-free” diets lower the risk of getting cancer or boosts the chances of surviving if you’re diagnosed.

 

DOES SUGAR CAUSE INFLAMMATION?

Some researchers have suggested that dietary sugar intake could trigger more inflammation in our bodies, which could be linked to the development of various diseases. However, the studies trying to answer this question were often small and ended up reaching opposite conclusions. To draw more confident conclusions, further studies need to be carried out, with larger sample sizes and longer follow-up periods.

Obviously becoming overweight will add extra pressure onto our joints and may affect inflammation.

 

LIMITING OUR SUGAR INTAKE

 Sugar is an interesting example of how scientific claims can be misused to influence policy and public opinion. On the one hand, the sugar industry attempts to make us believe that sugar is not linked to any negative side effects, not even oral health, and obesity. On the other, some researchers identify sugar as the sole culprit for many diseases.

The reality sits, as it is often the case, somewhere in between. Many diseases stem from the complex interactions of different factors in our lifestyles and diets. But the negative impact of the overconsumption of sugars is clear enough that we can be at least sure of something: Limiting our sugar intake can only be good for us.

The Paleo Diet

The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago.

Although it’s impossible to know exactly what human ancestors ate in different parts of the world, researchers believe their diets consisted of whole foods.

By following a whole food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes, and heart disease.

In fact, several studies suggest that this diet can lead to significant weight loss (without calorie counting) and major improvements in health.

 

A PALEO DIET MEAL PLAN

There is no one “right” way to eat for everyone and palaeolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived.

Some ate a low-carb diet high in animal foods, while others followed a high-carb diet with lots of plants. Consider this as a general guideline, not something written in stone. You can adapt all of this to your own personal needs and preferences.

Here are the basics:

  • EAT: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.
  • AVOID: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

 

BENEFITS OF THE PALEO DIET

RICH IN NUTRIENT-DENSE FOODS

It’s only natural that when less-nutritious foods are restricted, you’ll turn to healthier options to fill your belly. The paleo diet emphasizes many nutrient-dense foods like:

  • VEGETABLES – provide fibre, vitamins, and
  • FRUITS – act as a naturally sweet treat and packed with phytochemicals.
  • NUTS – fill you up with healthy, satiating
  • SEAFOOD – packed with protein and omega-3 fatty acids.

WEIGHT MANAGEMENT

The paleo diet can certainly lead to weight loss if there is an overall calorie deficit, like any other type of diet. Research published in 2020 has shown that implementing a paleo diet leads to reduced body weight, waist circumference, and BMI. In randomized controlled trials, those who are placed on specific paleo diet guidelines may experience weight loss.

Research found that this depended if participants adhered to the specific rules that go hand in hand with the diet rather than following what they thought was the Paleo diet.

 

CARDIOVASCULAR HEALTH

A 2019 meta-analysis in Advances in Nutrition linked the paleo diet to lower blood pressure, LDL cholesterol, and triglycerides. However, the authors warned that this is based on a small number of studies and that a few studies may have skewed results – so this should be interpreted with caution.

 

LONGEVITY

In 2017, when researchers compared people whose diets most closely matched the attributes of a Paleo diet to those whose diets least matched, they found a lower risk of all-cause mortality, cancer mortality, and cardiovascular disease mortality.

Keep in mind, this could easily be explained by a higher overall diet quality between the groups. Certainly, a group that eats more vegetables and less processed foods will likely experience better health outcomes – regardless of if they follow a Paleo diet or not – compared to a group with minimal produce and high processed food intake.

POSSIBLE BENEFITS FOR PATIENTS WITH MULTIPLE SCLEROSIS

A modified Paleo diet has been widely promoted for patients with multiple sclerosis. The modified version follows many tenants of paleo, such as the elimination of most grains and dairy. However, this version adds an emphasis on eating nine servings of fruits and vegetables daily and calls for a somewhat lower intake of meat and fish.

A 2014 study examining this modified diet in conjunction with supplementation, muscle stimulation, exercise, and self-massage found a reduction in fatigue and an increase in quality of life among those with progressive MS.

However, there are many limitations to this research – the study did not include a control group, it was only completed by 6 people, and multiple interventions (diet, exercise, etc) were conducted at once making it impossible to tease out the role of the diet.

A study in 2017 looked solely at the effects of a modified Paleo diet on individuals with relapsing- remitting MS. Though the study was small, they did find improvements in fatigue and quality of life in the Paleo group compared to the control group.

NEGETIVES OF THE PALEO DIET

 ELIMINATES FOOD GROUPS

The paleo diet eliminates major food groups like grains and dairy, and cuts out other nutritious foods like beans, lentils, and peanuts. Though it’s still possible for you to meet your nutritional needs without these foods, it’s more challenging to do so. For example, you’ll need to prioritize other sources of calcium when you cut dairy from your diet.

In addition to this, unless you have a medical reason to remove these foods (like a food intolerance) – there’s no scientific evidence that suggests eliminating them benefits your health.

 

UNCLEAR IMPACT ON GUT MICROBIOME

The species and amounts of good bacteria in your digestive system – otherwise known as your gut microbiome – can be changed by altering your diet.

Traditional hunter-gathers like the Hadza tribe were shown in research to have a greater microbial diversity compared to standard diet controls. Theoretically, this seems like a win for paleo proponents.

However, this group is thought to consume upwards of 100 grams of fibre a day – far less than those on the paleo diet consume in our society today. By eliminating whole grains from on a paleo diet, it can be more challenging for people to meet the current minimal fibre intake of 25 grams per day for women and 38 grams per day for men.

 

SMALL RISK OF IODINE DEFICIENCY

Though somewhat rare in the UK, an iodine deficiency can lead to alterations in thyroid hormones.

Table salt has been iodized to prevent these issues since the 1920’s – however, some paleo proponents advocate that people use alternatives like pink Himalayan salt, which contains less iodine. The paleo diet also eliminates one of the largest sources of iodine in the diet – dairy products.

Extremely stringent paleo followers may risk inadequate iodine intake, though this can be mitigated by eating lots of fish, shellfish, and sea vegetables.

COSTLY AND TIME INTENSIVE

Because this diet eliminates processed foods, you’re going to need to make most meals from scratch. While that’s a healthy habit, it does take extra time. Meal planning and prepping can help with this.

In addition, cutting out inexpensive staples like whole grains and beans means your grocery bill might

rise. Similarly, following the stricter guidelines for meat and fish (i.e., grass-fed beef; wild-caught fish) can be far pricier than conventional counterparts. Indeed, studies comparing Paleo diets to standard nutrition recommendations have found a greater cost to sustain this diet.

DIFFICULT TO FOLLOW LONG TERM

Just like any other diet that eliminates major categories of food, the paleo diet can be difficult to sustain long- term. Do you really want to skip out on cake on your birthday?

Instead, you can always consider following a modified version of this diet, where you embrace the healthy tenants – like eating more produce and limiting added sugar – but also allow yourself some grace to sometimes stray from stringent eliminations. This may be more feasible (and enjoyable) to follow for life.

FOODS TO EAT ON THE PALEO DIET

Base your diet on whole, unprocessed paleo foods:

  • MEAT: Beef, lamb, chicken, turkey, pork, and
  • FISH AND SEAFOOD: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you
  • EGGS: Choose free-range, pastured or omega-3 enriched eggs.
  • VEGETABLES: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
  • FRUITS: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and
  • TUBERS: Potatoes, sweet potatoes, yams, turnips,
  • NUTS AND SEEDS: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
  • HEALTHY FATS AND OILS: Extra virgin olive oil, coconut oil, avocado oil, and others.
  • SALT AND SPICES: Sea salt, garlic, turmeric, rosemary, etc.

Try to choose grass-fed, pasture-raised, and organic if you can afford it. If not, just make sure to always go for the least-processed option.

 

FOODS TO AVOID ON THE PALEO DIET

Avoid these foods and ingredients:

SUGAR AND HIGH-FRUCTOSE CORN

  • SYRUP: soft drinks, fruit juices, table sugar, sweets, pastries, ice cream and many others.
  • GRAINS: Includes breads and pastas, wheat, spelt, rye, barley, etc.
  • LEGUMES: Beans, lentils and many more.
  • DAIRY: Avoid most dairy, especially low-fat (some versions of paleo do include full-fat dairy like butter and cheese).
  • SOME VEGETABLE OILS: Soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil and others.
  • TRANS FATS: Found in margarine and various processed foods. Usually referred to as “hydrogenated” or “partially hydrogenated” oils.
  • ARTIFICIAL SWEETENERS: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. Use natural sweeteners instead.
  • HIGHLY PROCESSED FOODS: Everything labelled “diet” or “low-fat” or that has many additives. Includes artificial meal replacements.

 

A simple guideline: If it looks like it was made in a factory, don’t eat it.

If you want to avoid these ingredients, you must read ingredients lists, even on foods that are labelled as “health foods.”

 

MODIFIED PALEO DIETS

Over the past few years, the paleo community has evolved quite a bit. There are now several different versions of the paleo diet. Many of them allow some modern foods that science suggests are healthy.

These include quality grass-fed butter and even

some gluten-free grains like rice. Many people now think of paleo as a template to base your diet on, not necessarily a strict set of rules that you must follow.

 

SENSIBLE INDULGENCES

The foods and beverages below are perfectly fine in small amounts:

  • WINE: Quality red wine is high in antioxidants and beneficial nutrients.
  • DARK CHOCOLATE: Choose one that has 70% or higher cocoa Quality dark chocolate is very nutritious and extremely healthy.

 

WHAT TO DRINK WHEN YOU’RE THIRSTY

When it comes to hydration, water should be your go-to beverage. The following drinks aren’t exactly paleo, but most people drink them anyway:

  • TEA: Tea is very healthy and loaded with antioxidants and various beneficial compounds. Green tea is best.
  • COFFEE: Coffee is actually very high in antioxidants as Studies show that it has many health benefits.

 

A SAMPLE PALEO MENU FOR ONE WEEK

This sample menu contains a balanced number of paleo- friendly foods. Adjust this menu based on your own preferences.

MONDAY

  • BREAKFAST: Eggs and vegetables fried in coconut oil. One piece of fruit.
  • LUNCH: Chicken salad with olive Handful of nuts.
  • DINNER: Burgers (no bun) fried in butter, with vegetables and some salsa.

 

TUESDAY

  • BREAKFAST: Bacon and eggs, with a piece of fruit
  • LUNCH: Leftover burgers from the night before
  • DINNER: Salmon fried in butter, with vegetable

 

WEDNESDAY

  • BREAKFAST: Meat with vegetables (leftovers from night before).
  • LUNCH: Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • DINNER: Ground beef stir-fry with Some berries.

 

THURSDAY

  • BREAKFAST: Eggs and a piece of
  • LUNCH: Leftover stir-fry from the night A handful of nuts.
  • DINNER: Fried pork with vegetables.

 

FRIDAY

  • BREAKFAST: Eggs and vegetables fried in coconut oil.
  • LUNCH: Chicken salad with olive Handful of nuts.
  • DINNER: Steak with vegetables and sweet potatoes.

 

SATURDAY

  • BREAKFAST: Bacon and eggs with a piece of fruit.
  • LUNCH: Leftover steak and vegetables from the night before.
  • DINNER: Baked salmon with vegetables and avocado.

 

SUNDAY

  • BREAKFAST: Meat with vegetables (leftovers from night before).
  • LUNCH: Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • DINNER: Grilled chicken wings with vegetables and salsa.

 

There is usually no need to track calories or macronutrients (protein, carbs, or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight, it is a good idea to cut carbs somewhat and limit your intake high- fat foods, such as nuts.

 

SIMPLE PALEO SNACKS

There really is no need to eat more than three meals per day, but if you get hungry, here are some paleo snacks that are simple and easily portable:

  • Baby
  • Hard-boiled
  • A piece of
  • A handful of
  • Leftovers from the night
  • Apple slices with some almond
  • A bowl of berries with some coconut
  • Homemade beef

 

SIMPLE PALEO SHOPPING LIST

There is an incredible variety of foods you can eat on the paleo diet. This simple shopping list should give you an idea of how to get started:

  • MEAT: Beef, lamb, pork,
  • POULTRY: Chicken, turkey,
  • FISH: Salmon, trout, mackerel
  • EGGS.
  • FRESH VEGETABLES: Greens, lettuce, tomatoes, peppers, carrots, onions, etc.
  • FROZEN VEGETABLES: Broccoli, spinach, various vegetable mixes, etc.
  • FRUITS: Apples, bananas, pears, oranges,
  • BERRIES: Strawberries, blueberries,
  • NUTS: Almonds, walnuts, macadamia nuts,
  • ALMOND
  • COCONUT
  • OLIVE
  • SWEET
  • CONDIMENTS: Sea salt, pepper, turmeric, garlic, parsley, etc.

It is a good idea to clear all unhealthy temptations from your home, including sugary sodas, pastries, cookies, crackers, bread, ice cream and cereals.

 

THE BOTTOM LINE

The paleo diet is modelled after the diets hunter- gatherers are likely to have followed. While there is no one way to follow the paleo diet, the basic idea is to avoid processed foods and focus instead on healthy, whole foods.

Paleo-friendly foods include meat, fish, eggs, seeds, nuts, fruits, and veggies, along with healthy fats and oils.

Avoid processed foods, grains, and sugar.

You can also base your diet on paleo foods, adding in a few modern healthy foods like grass-fed butter and gluten-free grains.

To get started on the paleo diet, check out the sample menu and shopping list above. Stock your kitchen and pantry with these healthy, paleo-friendly foods.