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Dietitian Advice, Nutrition Education

CAFFEINATED VS DECAF

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Many thanks to Naomi Leppitt, dietitian, for this blog post. You can find her blog here.

☕️ What is caffeine and what does it do?

Caffeine is a natural stimulant, meaning it temporarily activates your brain and central nervous system. The effects of caffeine depend on how much you have, how sensitive you are, what medications you take and even time of day. For example, someone might be kept up all night with one cup of decaf coffee, whereas someone else might sleep soundly after a double espresso!

☕️ What contains caffeine?

  • Coffee 
  • Tea (more depending on how long you leave the teabag in!)
  • Green Tea and Oolong
  • Cocoa and chocolate 🍫 

Caffeine is also added to:

  • Soft drinks like cola 
  • Energy drinks
  • Smedicines (read the label!)

Caffeine can:

☕️ make you feel more awake and alert

☕️ improve learning, memory and mood

☕️ increase heart rate and blood pressure

☕️ cause intestinal discomfort 

☕️ increase rate of urine production 

☕️ be addictive 

Feeling more awake sounds great, but some of those other effects might outweigh the positive effects for you. You don’t have to quit your morning coffee entirely, but you may find it helps to switch to decaf coffee.

☕️ How is coffee decaffeinated?

Either the beans are directly soaked in a solvent (methylene chloride or ethyl acetate), which keeps the flavour in, while removing most of the caffeine. (Don’t worry: they rinse the beans so none of the chemical remains in what you’re drinking!) Or the beans are soaked first, and that water is treated with the solvent to take out the caffeine, so the solvent never touches the beans. Sometimes solvent isn’t used at all, just water or carbon dioxide. Whichever way is chosen, there’s no evidence to say one method is safer than the other.

☕️ What about tea?

Both green and black tea come from the plant Camellia sinensis 🌿, and the difference is that black tea is fermented. Black tea contains more caffeine than green tea, unless you’re more of an Earl Grey drinker. Matcha tea contains more caffeine than regular green tea (because it’s ground, so you consume the whole leaf). Overall tea has less caffeine than coffee, so it won’t stimulate your heart as much.

Green teas contain a substance (L-theanine) that has been shown to reduce anxiety and have a relaxing effect without any drowsiness, so people often find they get the benefit of the pick-me-up without the jitters. Not only that, but green tea contains anti-inflammatory catechins, which are being shown in research to have anti-cancer properties. 

Tea can be decaffeinated with carbon dioxide or just hot water (for green tea), and these processes keep in most of the catechins, so you won’t lose out on the positive effects. Tea also can be decaffeinated with solvents, but again, there won’t be any solvents in what you’re drinking. 

☕️ Are decaffeinated drinks caffeine-free?

Even after decaffeination small amounts of caffeine remain (usually 1-2%, but sometimes up to 20%!). Even though it’s a small amount, it’s still enough that some people may still feel the effects.

And, even if you’re having decaffeinated drinks, be mindful that over the day, those small amounts of caffeine add up to the equivalent of a caffeinated drink.

☕️ So should I switch to decaf?

You may benefit from switching if you suffer with IBS, incontinence or anxiety. And if you’re pregnant, 🤰🏼 you should limit caffeinated drinks to 2-3 cups per day (as lots of caffeine has health risks to the baby or could result in miscarriage), so switching to decaf means you get the flavour without the risk!

Note that if you tend to drink a lot of coffee or tea, and decide to switch to decaf, you may feel withdrawal symptoms such as headaches 🤕, feeling drowsy 😴 or not being able to concentrate as well 🧠. 

If you have an anxiety disorder, high blood pressure, an irregular heartbeat, or kidney disease, you may have been advised to cut out caffeine, but, be aware that switching to decaf drinks won’t mean you’re entirely caffeine-free! Alternatively, you could substitute with a non-caffeinated drink such as herbal or fruit tea, hot sugar-free squash or malted drinks.

References:

Butt, M. S. et al. (2015) ‘Green Tea and Anticancer Perspectives: Updates from Last Decade’, Critical Reviews in Food Science and Nutrition, 55(6), pp. 792–805. doi: 10.1080/10408398.2012.680205.

Decaffeination 101: Four Ways to Decaffeinate Coffee. Available at: http://coffeeconfidential.org/health/decaffeination/.

Green Tea vs. Black Tea: Which One is Healthier? Available at: https://www.cupandleaf.com/blog/green-tea-vs-black-tea (Accessed: 20 June 2019).

Kimura, K. et al. (2007) ‘l-Theanine reduces psychological and physiological stress responses’, Biological Psychology. Elsevier, 74(1), pp. 39–45. doi: 10.1016/J.BIOPSYCHO.2006.06.006.

Liang, H. et al. (2007) ‘Decaffeination of fresh green tea leaf (Camellia sinensis) by hot water treatment’, Food Chemistry. Elsevier, 101(4), pp. 1451–1456. doi: 10.1016/J.FOODCHEM.2006.03.054.

Lieberman, H. R. et al. (2002) ‘Effects of caffeine, sleep loss, and stress on cognitive performance and mood during U.S. Navy SEAL training’, Psychopharmacology, 164(3), pp. 250–261. doi: 10.1007/s00213-002-1217-9.

McCusker, R. R. et al. (2006) ‘Caffeine content of decaffeinated coffee’, Journal of Analytical Toxicology, 30(8), pp. 611–613. doi: 10.1093/jat/30.8.611.

NHS. Water, drinks and your health. Available at: https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/.

Ohishi, T. et al. (2016) ‘Anti-inflammatory Action of Green Tea’, Anti-Inflammatory & Anti-Allergy Agents in Medicinal Chemistry, 15(2), pp. 74–90. doi: 10.2174/1871523015666160915154443.

Ramalakshmi, K. and Raghavan, B. (2005) ‘Caffeine in Coffee: Its Removal. Why and How?’, Critical Reviews in Food Science and Nutrition, 39(5), pp. 441–456. doi: 10.1080/10408699991279231.

Dietitian Advice, IBS

Irritable bowel syndrome…what, why and treatments.

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Big thanks to Georgia Berry for her help with blog post. Georgia is a nutrition student and can be found on instagram as @berry_nutrition

Did you know it is estimated that 17% of the UK suffer from Irritable Bowel Syndrome?

What is Irritable Bowel Syndrome?

IBS is a condition affecting the digestive system (NHS). The exact cause is unknow despite it leaving millions of people feeling embarrassed due to their unpredictable bowel movements. Symptoms differ from person to person; however, the most common symptoms include:

-bloating

-constipation

-diarrhoea

-abdominal cramps

Often sufferers learn what food triggers a bout of symptoms, however IBS is a complex disorder.

What causes IBS

Although the cause of IBS is not fully understood, there are a few theories behind how the condition develops. IBS is a mostly ‘western’ issue, meaning that populations that don’t live a typical western lifestyle have almost no instances of the condition. This has led researchers to believe that it may be due to lifestyle factors.

Many believe that IBS develops after the gut experiences stress, such as from antibiotics or food poisoning. This then causes the gut to be overly sensitive and causes the symptoms of IBS.

Another interesting theory behind the development of IBS is one based on the natural bacteria in the human gut. The human gut is filled with an incredibly diverse range of bacteria, however when the composition of these bacteria becomes unfavourable, it may lead to adverse side effects.  

Scientists also believe that there is a huge link between mental health and IBS, with stress often being a huge trigger. In fact, there has been shown to be a placebo rate of 50% in IBS patients, showing the important of mental health in maintaining gut function. This doesn’t mean you are making things up however it just shows the massive link between your gut brain and your brain.

Treatments

A common strategy to combat flare ups is to create a food diary to assess links between food and symptoms. This is a great place to start and good to do before seeing a dietitian for advice as you can take this to talk through.

Currently, many people are being sent straight to the low FODMAP diet and it is being suggested they start on this diet by themselves. As a dietitian Priya does not agree with this. There are simpler strategies to try first as the low FODMAP diet is very restrictive, can alter your gut flora and really needs 1-1 dietitian support to do it well.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This essentially creates a diet low in allergens and common triggers, with foods being introduced back to the diet slowly to assess their role in triggering a flare up. People often report these foods as common triggers:

  • Dairy
  • Onion
  • Garlic
  • Caffeine
  • Fatty foods
  • Certain fruit and vegetables
  • Lentils, beans and pulses

So cutting out all these foods leaves you with large gaps in your nutrition and the need to really have support planning your meals.

Simpler treatments can be used to manage IBS and these should be tried before the FODMAP diet. Here are 10 ideas for you to try.

  1. Eating smaller, more frequent meals throughout the day may be beneficial as it may be that the process of eating sets off symptoms as eating can stimulate the digestive tract.
  2. Increasing chewing time can ease digestive symptoms. This is because as the mouth breaks down the food more thoroughly it prepares the stomach more for digestion.
  3. Leading on from a theory mentioned above is the reduction of stress to reduce flare ups. Sufferers that report a big increase in symptoms when stressed or suffering with depression may benefit from therapy or relaxation techniques. In more severe cases anti-anxiety drugs may be appropriate.
  4. Another treatment for IBS is based on the theory that a poor gut bacteria composition can lead to symptoms. Giving sufferers both a prebiotic and a probiotic has the ability to affect the gut’s microflora, potentially leading to less flare ups.
  5. Linseeds can be a useful tool for some people suffering from constipation, try 1tbsp a day with plenty of fluid.
  6. Reduce gas producing veggies if you suffer from bloating (cauliflower, cabbage, brussel sprouts).
  7. Fibre rich foods can help constipation but do increase these slowly and drink more fluid too.
  8. Reduce caffeine, alcohol and fizzy drinks.
  9. Cook more meals from scratch as ultra processed foods can cause some of the symptoms.
  10. Be active daily – walking is great exercise and can help with your stress levels too.

Conclusion

IBS is a complex condition which is poorly understood, with symptoms differing hugely between patients. Therefore, successful treatments will vary patient to patient. It is key to get some support to help you work through things. A balanced diet is really important so when you make dietary changes do take care to replace nutrients to stop any deficiencies. It is also important to work with your medical team to test for other diseases such as inflammatory bowel disease or coeliac disease to prevent further issues if undiagnosed. Most importantly, always consult a registered dietitian if you think you may be suffering from IBS. You can ask to be referred on the NHS or seek a freelance dietitian like Priya.

Check out this great fact sheet from the British Dietetic Association.

https://www.bda.uk.com/foodfacts/IBSfoodfacts.pdf

Baking, Kids Nutrition, Recipes

Banana and pumpkin seed pancakes

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Sundays for us are the one chilled breakfast day of the week. No school run. I don’t teach any Pilates classes so it’s a day to take time over brekkie and have something different. This is one of my favs.

So here is a my super simple recipe for you. These pancakes are easy, quick to make and packed with nutrition too, plus filling due to the seeds.

These are also perfect if you weaning as the pancakes are soft and make great finger foods. My children are always very happy when I decide to cook these.

Print

Banana and Pumpkin Seed Pancakes

Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2

Ingredients

  • 1 banana mashed
  • 1 egg beaten
  • 2 tbsp oats
  • 1 tbsp pumpkin seeds
  • 1 tbsp linseeds

Instructions

  1. Preheat a pan/griddle and grease it.

  2. Mash the banana and mix with the egg.

  3. Mix the oats and seeds together.

  4. Mix the wet and dry ingredients.

  5. Drop a serving spoon portion onto the pan/griddle and allow to cook for a couple of minutes, look for the bubbles on the top then flip it. These need a little more TLC than normal pancakes when turning them over.

I served mine with greek yoghurt and fruit.

Enjoy and let me know if you make them, I’d love to see your pics!

Dietitian Advice

Diet and Mental Health – Part 2

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Huge thanks for this guest blog post by Bethany Francois. MSc Eating Disorders and Clinical Nutrition. Find her on Instagram: bethany_laura_

As mentioned in Part 1 of this blog post, health is not just a physical concept but involves mental and social wellbeing too. Therefore, by definition it is impossible achieve a healthy status if one of these aspects is jeopardised for the other i.e. regardless of what you are eating, if your dietary choices are negatively affecting your mental wellbeing you cannot reach state of health. 

The mass of dietary information available from unreliable and unqualified individuals has made food choices complicated and confusing. We know that social media use is associated with an over-fixation on eating ‘the correct way’, which can have a profound impact on our mental health (2). It is unsurprising that what we eat can often have a psychological impact when words and phrases such as ‘bad’, ‘guilty pleasure’, ‘naughty’ and ‘clean’ are used to describe the food we eat. An overemphasis on our dietary choices as a measure of our self-worth is dangerous and likely to result in low self-esteem and can lead to eating disorders and other mental health conditions.

In a society where disordered eating behaviours have become normalised e.g. removal of food groups, calorie counting and earning the right to eat via exercise, it can be difficult to recognise (in ourselves or others) when our dietary habits may be having a detrimental effect on our mental health. Here are some signs to look out for:

  • Preoccupation with food
  • Anxiety at the thought of straying from your meal plan or last-minute changes to eating plans 
  • Avoidance of social eating and self-isolation 
  • Feelings of guilt or shame associated with food
  • Compensating by restricting/skipping meals 
  • Justification of eating with exercise
  • Basing self-worth on dietary choice
  • Chronic under-eating 

Take Home Messages 

  • Diet is an important part of our overall wellbeing and a poor diet can both be a contributing factor and consequence of mental illness. However, it’s important to recognise that mental illnesses have complex aetiologies and require multicomponent treatment strategies. Whilst diet may be a tool to improve symptoms, it is not a cure (note that in the SMILES study (1), all participants remained on their current treatment plan throughout).  
  • Nourishing yourself properly and eating regular meals are likely to have a positive impact on your mental health. Research suggests that the Mediterranean diet may be associated with a decreased risk of depressive symptoms. However, eating well when struggling mentally can be extremely difficult. Feeling guilt or shame due to being unable to prepare meals will only make things worse. It is so important to be kind and compassionate towards yourself-you are doing the best you can.
  • Our relationship with food should always allow us to be able to fully engage with other aspects of our lives. Being too anxious to attend a friend’s birthday meal will always be worse for your health than any food you would have eaten. 
  • Please remember you can have poor health as a result of your relationship with food without experiencing weight changes. Health is not just physical and weight should never be solely used as measure of our health. Feelings of anxiety, shame and guilt are never healthy, no matter what your weight and you deserve the support to overcome these feelings.
  • People often roll their eyes at the word ‘balanced’. It may sound boring and it’s not as eye-catching as celebrity endorsed dietary products but it’s the truth. Regular and healthy meals are likely to have a positive impact on our mental health. But equally, an obsessive and restrictive approach to our dietary choices will never result in happiness. 

Resources and Support 

Mind: https://www.mind.org.uk/

Young Minds: https://youngminds.org.uk/

Mental Health Foundation: https://www.mentalhealth.org.uk/

Rethink Mental Illness: https://www.rethink.org/

Samaritans: https://www.samaritans.org

Beat: www.b-eat.co.uk 

References 

1. Jacka, F., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M., Brazionis, L., Dean, O., Hodge, A. and Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1).

2. Turner, P. and Lefevre, C. (2017). Instagram use is linked to increased symptoms of orthorexia nervosa. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity, 22(2), pp.277-284.

Dietitian Advice

Diet and Mental Health PART 1.

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Huge thanks for this guest blog post by Bethany Francois. MSc Eating Disorders and Clinical Nutrition. Find her on Instagram: bethany_laura_

The 13th-19th May 2019 is Mental Health Awareness Week. In the UK, mental health problems affect 1 in 4 adults and 1 in 10 children and up to 18% of NHS expenditure on treating and managing long-term conditions is associated with poor mental health and wellbeing1. Furthermore, depression is a major contributor to global overall disease burden and is the leading cause of disability worldwide2.

In the media, the term ‘health’ is often represented by an image of a thin person, with a low body fat percentage and visible muscles, but this definition couldn’t be further from the truth. Health is far more complicated than aesthetics and although often not visible, mental illness can have a serious impact on the overall health of an individual. The true definition of health is a state of physical, mental and social wellbeing-all of which can be impacted by our dietary choices. 

We’ve probably all heard the term ‘food and mood’, but what does this really mean? This article will take a look at current research and what we know about how our diet can impact our mental state.

What we Know about Food and Mood 

The best evidence we have currently, in terms of diet and mental health, is the impact of the Mediterranean Diet (MD). This diet is generally high in fruit and vegetables, legumes, beans, nuts, cereals, grains, fish and unsaturated fat sources such as olive oil and lower in meat, saturated fats and added sugar. The first causal data showing improvements in depression whilst following the MD were seen with the publication of the SMILES trial3. This was a 12-week randomised control trial, where individuals with depression either implemented the MD or received social support (control) alongside their normal treatment programme (such as psychotherapy or medication). Results showed a significantly greater improvement in depressive symptoms in the dietary group compared to the control, with 1/3 reaching remission at 12 weeks. The specific mechanisms by which dietary patterns may impact depressive symptoms is unknown, however, hypotheses include via inflammatory and oxidative stress pathways as well as the gut microbiota and the gut-brain axis. What I think is important to note is, the improvements seen in the study were independent of weight change. Often weight is overly relied on as a measure of health and I think it’s worth making clear that improvements in mood were not a result of weight loss. 

Eating Well with Mental Illness 

Severe mental illness is associated with poorer health outcomes and a significantly reduced life expectancy4. Reasons for this may include decreased income due to an inability to work, self-neglect, poor diet, the effect of some psychotropic medications and the effect of stress and trauma on the immune system. As well as exclusion and stigma within healthcare services and a reduced likelihood of seeking medical help5. In other words, those suffering with mental illness face significant health inequalities.  

Research into diets that may improve mental health is incredibly important. However, for somebody in the depths of mental illness, being able to eat an adequate diet and look after themselves in general can feel impossible. Social media is inundated with art-worthy bowls of oats, influencers spending hours making the perfect ‘Buddha bowl’ and green smoothies containing 10+ ingredients. For individuals struggling with their mental health, getting out of bed and showered can be a difficult task, let alone recreating these meals. To be bombarded with images like this and the message that this is what it takes to be ‘healthy’ (not true by the way), can exacerbate feelings of low self-worth and inadequacy. Please know that if all you can manage to do is reach for a sachet of instant porridge or put a piece of toast in the toaster, then you are doing great. Do not let social media or the wellness movement make you feel guilty for this. 

Tips for Eating Well when Struggling

Don’t complicate things 

Meals do not need to be complicated and require lots of ingredients. Try to aim for a portion of carbohydrates (wholemeal if possible) e.g. bread, pasta, rice or potatoes, a portion of protein e.g. meat, fish or veggie sources (beans, tofu, soy, eggs), a portion of fruit or vegetables and a source of fat e.g. cheese, olive oil or nuts at each meal. It can also be a good idea to freeze meals so that on difficult days they can simply be re-heated. 

For example, a simple and balanced meal could be wholemeal pasta with tuna mayonnaise, sweetcorn and grated cheese. 

Fresh isn’t always best  

Convenience is often seen as a negative connotation when it comes to diet. However, contrary to what we are often told by wellness influencers, convenience doesn’t automatically mean food is unhealthy. For example, it can be really useful to use frozen or tinned vegetables rather than fresh. These are not only cheaper but require less preparation and also means you don’t have to worry about not managing to use something before it’s use by date. Jarred or packet sauces can also help to enhance a meals flavour without considerably adding to preparation time. 

Food, family and friends 

Often the thought of socialising can be difficult when struggling with mental illness, resulting in isolation and further adding to feelings of low mood.  Although it can be difficult to reach out to those around us, food can be a useful way to interact with others, whether that is seeing a friend for lunch or preparing and eating dinner with family members. Social eating is also a key concept of the MD discussed earlier. 

Comfort  

When we hear the term ‘comfort food’, we automatically associate this with an unhealthy habit. We are told that comfort eating is bad for us, that emotional eating is something that should be avoided. Using food as our only way of coping with our emotions is not ideal, however, eating or cooking your favourite meal in an attempt to boost your mood is not something that should be frowned upon. Nourishment is an act of self-care, something some people with mental health problems struggle with. Often individuals feel underserving of things that make them feel good. Spending time preparing a meal you enjoy or perhaps used to have as a child can be an important way to show yourself some compassion and kindness. 

Resources and Support 

Mind: https://www.mind.org.uk/

Young Minds: https://youngminds.org.uk/

Mental Health Foundation: https://www.mentalhealth.org.uk/

Rethink Mental Illness: https://www.rethink.org/

Samaritans: https://www.samaritans.org

Beat: www.b-eat.co.uk 

References 

1. The King’s Fund and Centre for Mental Health (2012). Long-Term Conditions and Mental Health. The Cost of Co-morbidities. London.

2. Who.int. (2018). Depression. [online] Available at: https://www.who.int/news-room/fact-sheets/detail/depression [Accessed 12 May 2019].

3. Jacka, F., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M., Brazionis, L., Dean, O., Hodge, A. and Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, 15(1).

4. Chang, C., Hayes, R., Perera, G., Broadbent, M., Fernandes, A., Lee, W., Hotopf, M. and Stewart, R. (2011). Life Expectancy at Birth for People with Serious Mental Illness and Other Major Disorders from a Secondary Mental Health Care Case Register in London. PLoS ONE, 6(5), p.e19590.

5. Makurah, L. (2019). Health Matters: Reducing health inequalities in mental illness – Public health matters. [online] Publichealthmatters.blog.gov.uk. Available at: https://publichealthmatters.blog.gov.uk/2018/12/18/health-matters-reducing-health-inequalities-in-mental-illness/ [Accessed 12 May 2019].

6. Turner, P. and Lefevre, C. (2017). Instagram use is linked to increased symptoms of orthorexia nervosa. Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity, 22(2), pp.277-284.

Dietitian Advice, Nutrition Education

The misconception of sugar.

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By Rosie Jasper, student dietitian.

Many thanks to Rosie for this blog post. Carbs are a huge topic that I myth bust on and talk to clients about every week… so I know you will find this helpful.

 I don’t know about you but I’m sick and tired of seeing celebrities, Instagram influencers and articles in the media encouraging us to cut out key components of our diets, for example carbohydrates!
Apparently cutting out sugar and therefore carbohydrate sources is the key to losing weight according to some top celebrity influencers such as Jennifer Lopez, who was promoting a 10 day no sugar, no carbohydrate challenge!

Sugars are carbohydrates; when we consume foods containing carbohydrates (such as those previously mentioned), our bodies break these down into simple sugars called glucose. Glucose is an essential part of our diet as it provides our body, including our brain with the energy it requires to function on a daily basis.

Carbohydrate containing foods also contain essential vitamins and minerals that are required to keep our bodies working as effectively as it should; a lack of nutrients could cause lead to a decrease in energy, mood and brain function. A decrease in mood may mean that we’re more likely to opt for ‘comfort foods’, that are often high in fat, salt and refined sugar, which defeats the object of the aimed weight loss and the vicious cycle begins. Therefore, by cutting out all carbohydrates in the diet, it’s subsequently removing important nutrients our bodies need.

As suggested by the Eatwell Guide, a third of the food we consume should be starchy foods and carbohydrates should form 50% of our energy intake daily. It is recommended that when choosing starchy foods, we should opt for wholegrain varieties where possible instead of their white/refined varieties. 

Examples of wholegrains:

  • Wholegrain bread
  • Wholegrain pasta 
  • Brown rice 
  • Quinoa 
  • Bulgur 
  • Wheat based cereals e.g. – Wheat biscuits, Bran Flakes, muesli (opt for the no added sugar or salt variety) 

White/refined products have been processed and includes foods like white bread, white pasta and white rice. During processing many of their nutrients including B vitamins, vitamin E, fibre and minerals are removed; however, we need all of these nutrients as they provide many health benefits such as providing energy, having antioxidant effects, keeping our digestive system healthy and for maintenance of bone, teeth, nerves, hair etc. Wholegrain carbohydrates include the whole grain and therefore maintain its nutrients. 

Carbohydrates do not naturally lead to weight gain if eaten in moderation, however it is true that eating carbohydrates excessively can lead to an increase in weight. Carbohydrates have many important roles in the body and shouldn’t be avoided due to the fear of weight gain.

The important role of carbohydrates in the body:

  • Our main source of energy – starchy foods are broken down more slowly than free sugar products and therefore provides us with a steady release of energy during the day 
  • Brain function – the brain requires a steady glucose supply in order to function properly 
  • Wholegrain starchy products contain B vitamins, vitamin E, fibre and minerals 
  • Fruits and vegetables contain naturally occurring sugar and are packed with essential vitamins and minerals to help keep our bodies healthy 
  • Fibre is a type of carbohydrate and helps to keep our digestive system healthy, reduce likelihood of constipation, reduce cholesterol and a diet high in fibre has also been associated with a lower risk of bowel cancer 
  • A diet low in carbohydrates is associated with low energy levels, a decreased brain function and low mood 

It is recommended that we aim for 5 portions of starchy foods per day (260g).  To put it in to perspective this is what 1 portion of a starchy carbohydrate looks like. An easy portion guide is for your cooked carb to fill your cupped hand. There is no need to weigh foods out each time you cook then, just weigh it once and find something it fits in like a tea cup to use as a household measure.

  1. 50 dry oats/ ½ cup
  2. 2 wheat biscuits 
  3. 1 slice of bread
  4. 1 bagel 
  5. 1 naan bread
  6. 100g dry cous cous/ ¾ cup/approximately 2 hands full
  7. 75g dry pasta/ ¾ cup/approximately 2 hands full
  8. 75g spaghetti (when bunched together should be the same width as a £1 coin)

The portions of pasta, cous cous and oats may look small when uncooked but when water is added to them and they are cooked, they increase in size and weight. Then when vegetables and/or lean meat is added the portions will bulk out more to create a balanced dish. Meals should be based around starchy foods and adding extra ingredients will contribute to a healthy, balanced diet and increase the nutrient content. 

Fibre is also a type of carbohydrate that is found in plant-based foods, however it’s not absorbed or digested and therefore doesn’t impact our blood sugar levels, so doesn’t need to be classed as part of your daily CHO. 

Benefits of fibre:

  • Promote regular bowel movements 
  • Prevents constipation 
  • Helps to control blood glucose levels 
  • Reduces cholesterol 

Wholegrain varieties of starchy foods, fruit and vegetables especially when eaten with their skin on, e.g. – potatoes, apples and pears are all excellent sources of fibre. 

Meal ideas including their carbohydrate and fibre content

Meal Carbohydrate content (g) Fibre content (g)
50g oats made and water 80g berries 37 6
2 wheat biscuits 135ml semi skimmed milk  Sliced banana 53 5
Wholegrain bagel Low fat spread Salmon Cottage cheese  42 7
2 slices of wholegrain toast  Low fat spread  Peanut butter  31 7
75g dried pasta ½ tin of chopped tomatoes 80g peas 80g broccoli 20g spinach  64 16
Medium sized jacket potato  ½ tin of baked beans  30g cheddar cheese 63 15

T

Endorsement of faddy diets in the media should be taken with a pinch of salt (or sugar in this case!), remember a lot of these people have personal dietitians, chefs, personal trainers, photoshop and surgery to achieve their ‘dream bodies’ that you see online. Removing main food groups, even for a short period of time is not healthy or sustainable and shouldn’t be encouraged.

Dietitian Advice, Nutrition Education

Eating for a healthy gut

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PRE/PROBIOTICS – EATING FOR A HEALTHY GUT

Huge thanks to Melissa Kuman for this guest blog. Melissa is a Registered Associate Nutritionist. She can be found on instagram or check out her blog.

TOP FACT! Can you believe that the bacteria inside us can weigh up to 2kg and around 10% of what we eat feeds them?

In a nutshell, you can improve your gut by eating certain prebiotic foods and/or take probiotics. This is important as a lot of our immunity is dependent upon our gut (70% of the immune cells are located in the gut) and the microbes that live in it. Plus, 90% of serotonin, the happy hormone is produced in the gut. So basically good nutrition = healthy gut= serotonin and immune system= happy mind and body! Now lets get into this in a bit more detail… 

What is the difference between pro and prebiotics?

Great question! Well probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host FAO/WHO (2002). Where as prebiotics are certain fibrous foods (like banana, onions and oats) that help feed the bacteria.

What do probiotics do?

Probiotics rarely colonize in the gut, but rather intermingle with microbes there. As they go through the gut, they interact with gut cells, immune cells and food, giving their benefits. There’s so much research talking about the benefits of probiotics! Studies show that probiotics can improve digestive health and our immunity, including: decreasing antibiotic‐linked diarrhoea; improving resilience to infections; and improving digestion of lactose. There is even some early evidence of benefits in weight management and glycaemic control, depression and anxiety (Jacka 2017).

There’s no harm in taking probiotics but they’re quite expensive, so you could go for prebiotic foods that help feed the good bacteria like oats, bananas, onions, greek yoghurt and Kombucha.

It is important that the probiotics you are taking have research on the certain bacteria they include and that a health benefit has been proven. 

Prebiotics

Prebiotic foods are fibrous foods but not all fibrous foods are prebiotic, see table below. Overall, we need 30g of fibre a day and on average, in the UK, we are consuming just 18g. Both observational and interventional studies show that fibre influences gut health. As Burkitt, 1972 said ‘Dietary fibre has a role in the prevention of certain large bowel and other diseases present in Western countries’. Prospective studies also show it can decrease the risk of bowel cancer and insulin resistance in type 2 diabetes.

So how can we increase our fibre? Why not try eating more nuts and seeds and whole fruit and vegetables. For example you could add banana onto your morning cereal and make a big pot of vegetable curry with whole grain rice.

Interestingly Tim Spector, Professor of Genetic Epidemiology at King’s College London followed his son’s ‘Fast Food Diet’ to investigate the changes in the microbiota over the 10 day period. Tim ate 2 x Large McDonalds Meal [Big Mac/chicken nuggets, fries & Cola], 1 packet crisps & 2 beers for 10 days. After the 10 days, he lost nearly 40% of bacterial species with the good bacteria diminishing. Tim felt constipated, tired and grumpy. Not surprising really.

Other factors influencing the gut

‘Exposure to stress, both physical and psychological can modify the composition of the microbiota, due to increased permeability of the gut, allowing opportunistic bacteria to grow and potentially cause damage.’ Rhee et al. (2009).

It is important to put a bit of self-care into your day to reduce stress like running a bath and to be mindful when eating. Both these can help you have a happy gut.

Prebiotics Probiotic 
banana Yakult- Lactobacillus casei shirota
chicory Codex- Saccharomyces Boulardii
onion Actimel- Lacobacillus Casei
asparagus Mutaflor- Escherichia Coil Nissle
garlic Dicoflor- Lactobacillus rhamnosus
leeks Tempeh
Cocoa Kimchi
Flaxseeds Miso
Artichoke  Kombucha
Barley Live yoghurt
Oats Kefir
Apples Sauerkraut
References

Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol. Metab. 2016;5(5):317-320. doi:10.1016/j.molmet.2016.02.005. 

Rhee et al. (2009) Nat Rev Gastroenterol Hepatol; 6: 306-314. 14.

Hooper B, Spiro A, Stanner S. 30g of fibre a day: An achievable recommendation? Nutr. Bull. 2015;40(2):118-129. doi:10.1111/nbu.12141. 

https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564

Jacka BMC Med 2017 ‘A randomized controlled trial of dietary improvement for adults with major depression’ 

FAO/WHO (2002) updated Hill et al (2014) Nature Rev Gastro Hepatol 

https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564


Dietitian Advice

Improve your Diet for 2019

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Whilst diets are flying everywhere and detoxes around every corner here is how to make long-term change your diet that will give you lasting health benefits for life.
 
How are you eat impacts your gut health and your long-term risk of diseases. So here are my top 5 food goals, which I’m taking onboard for myself too.
 
 
Increase your fruit and vegetable consumption by one portion.
It may not seem like much but if you manage to do this every day then it’s going to make a long-term change over the year.
 
Plan your meals.
Plan out what you’re going to eat incorporating a variety of foods across the week. Different colour vegetables for the different antioxidants and phytochemicals. Different grains, different protein sources (e.g chicken one day, red meat another, fish and lentils other times.
 
Eat more gut friendly foods.
This can be simply more fibre from whole grains and fruit/veggies and more probiotics from live yoghurt, sourdough bread, pickles or kefir.
 
Go plantbased where possible
Note this this does not mean you need to go vegan. Incorporating plantbased proteins is going to be an ever increasing trend. It’s definitely one to follow. Plant based meals are better in terms of sustainability and environmental impact plus they deliver a range of nutrients you may not get through a meat meal. More on this to come in my next blog posts.
 
Cook from scratch more.
This doesn’t have to mean every day but go for it if you can! Everyone is busy so try planning in times when you can bulk cook and stocking up the freezer. Cooking from scratch doesn’t have to be complicated or take that much time. I will be posting regular recipes on my social media to show what we eat. Trust me, I don’t have hours to cook.
 
However you start your new year try and keep your goals simple, achievable and remember that food is to be enjoyed! 
 
 
 
 

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Dietitian Advice, Nutrition Education

Nitrates, nitrites and eating sausages.

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There has been so much talk about red meat over the last few years. The guidelines from the WHO told us not to eat too much red meat and showed the link between red meat and colorectal cancer. This risk was higher with processed red meat. Today it’s been more news about processed meat causing cancer, so as a population we are still eating our bacon it seems.

The problem this time is nitrates (NO3) and nitrites (NO2). These are often added to processed meats as they help it keep its pink colour and are important in food safety – protecting against botulism. Nitrates are metabolised to nitrites in the body, these are all fine until they combine with protein to form Nitrosamines. These can be carcinogenic. There lies the problem.

However nitrates themselves can be beneficial, they can relax blood vessels, being beneficial for blood pressure. They can improve the blood flow to muscles in exercise and they are a cofactor for reactions in the body.

Nitrates are found in processed meats such as bacon, ham, salami and chorizo. Interestingly they don’t seem to be added into UK made sausages, which is a slight win. They are also found added into higher amounts in smoked fish, cured fish and beer (especially German beer). The levels in your piece of ham are small. Nitrates are also found in vegetables however these naturally occuring forms do not appear to react in the body in the same way as those added into meats.

The take home – eating less meat is a good thing for the planet and for our bodies, but there is no need to cut it out entirely. In my opinion cutting things out is generally not a helpful approach. Processed meat is not something to be eating daily but it is ok to eat it occasionally. You can find some processed meats now that are nitrate free, check the labels nitrate/nitrites, but remember that does not mean you can eat it regularly. As a population we all should be eating less meat and more plant based proteins when we can. So keep that bacon sandwich for a now and again brekkie. 

                              

 

 

Dietitian Advice, Nutrition Education

Environmentally Sustainable Diets – how to eat to save the planet.

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This is going to be a hot topic. As a nation we have never had such access to food. Yet our diets are at their worst and the way we eat is unsustainable.

‘Sustainable Diets are those diets with low environmental impacts which contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate , safe and healthy while optimizing natural and human resources.’ FAO, 201031

Our food system is responsible for 15-30% of Greenhouse gas emissions (GGE’s) in the UK. This is due to all stages of food production from farm to fork. From using farm machinery, processing and packing food, the transportation and storage of it to how we cook it, then the waste and recycling afterwards. 

Foods that contribute the most to Greenhouse gas emissions are red meat, dairy and soft drinks, so consuming less of these will make a definite impact.

 

 

The production of food accounts for 70% of human water use, which is a huge amount. It is damaging our planet – through deforestation, pollution, a loss of biodiversity and damage to ecosystems.

In the UK we could make a huge difference to our planet just by focusing on not wasting as much food. An extra-ordinary 10 million tonnes of all food produced is spoiled or wasted in the UK every year. Whilst you may think restaurants and large scale catering is responsibly for this, actually the majority (71%) occurs in the home. 

So what can we do to help? This week one blue dot – a toolkit on environmentally sustainable diets has been released by British Dietetic Association with guidance and research on how we can eat sustainably.  Below I summarise the main points.

This imformation is undoubtedly going to raise the questions “So should we all go vegan?”  My answer would be –  Not unless you feel strongly about it or really want to. It’s about making swaps to some meals, eating less of some foods and having more plants in our diet. However also thinking about how and where we shop, what we do with food waste and packaging too.  

Top tips:

  • Reducing red meat intake to 70g or less a day. A lo Or commit to eating meat less times in your week. 50% of the UK population eat meat on a daily basis. 

A reduction in current UK consumption of total meat (108g per day)1 for adults to 50-99g would reduce our carbon foot print by around 22% whilst a further reduction to below 50g per day would result in a 39% reduction.

  • Switch to eating more beans, lentils and pulses, soya, tofu, mycoprotein, nuts and seeds. These are plant based swaps for meat. So a lentil bolognaise or using adding beans into a curry so that less meat is needed. 

 

  • Eat moderate amounts of dairy and include plantbased swaps. There is now a huge range of dairy alternatives, it is important to check these have added calcium in them.

 

  • Choose fish from sustainable sources. Over fishing and poor fishing practices have impacted on fishing stocks and the marine ecosystem has been damaged.

 

  •  Eat more wholegrains including tubers and potatoes.  
  • Go for seasonal fruit and veg or choose frozen and tinned  options.  

 

  • Tap water over soft drinks, tea and coffee. Soft drinks are a large contributor to our carbon footprint due to their processing and packaging. 

 

  • Reduce your food waste.  This is a huge area for us to all focus on. Shopping for only what you need, using all the leftovers and being savvy with portion sizes can all help.

Reference: https://www.bda.uk.com/professional/resources/environmentally_sustainable_diets_toolkit_-_one_blue_dot