In the first edition of our 'Ask Your Nutritionist' series – Katie dives into a broad question on which ingredients to avoid, to help shape your regular diet towards better nutrition. Here's what she had to say...
If you want to revamp your health this summer, cutting back on certain ingredients - like refined sugars, trans fats and artificial sweeteners - can have a big impact. Given these ingredients are often hidden in everyday supermarket products, avoiding them means knowing what to look out for and making conscious choices about what goes into your shopping basket.
In this article, Plenish Nutritionist Katie Morley, explains why these ingredients can be harmful in excessive amounts, which foods contain them, and smart swaps for a healthier lifestyle.
Refined Sugars
Refined sugars are found in processed foods, sweets, cakes, biscuits, chocolate and spreads like marmalade, jam or honey. When consumed in excess over time, they may increase the risk of obesity, diabetes, heart issues and other chronic health concerns.
Recent research suggests that excessive refined sugar consumption may lead to changes in your microbiome, also known as the collection of microorganisms living in your gut, which can cause the overgrowth of certain bacteria, a reduction in ‘good’ bacteria, intestinal permeability (also known as “leaky gut”) and increased inflammation.
For healthier food alternatives to refined sugar, go back to basics with fruits and vegetables. They contain naturally-occurring sugar along with fibre, which slows digestion and helps maintain balanced blood sugar levels.
Looking for healthy hydration? opt for still or sparkling water infused with lemon, cucumber, berries or mint. You can also incorporate fruits and vegetables into home-made juices or smoothies, which deliver an array of vitamins and minerals that support health.
Artificial Sweeteners
Artificial sweeteners are food additives designed to mimic the taste of sugar - often being just as sweet or even sweeter. They’re widely used in foods and beverages as they offer a sweet taste with little or no sugar and calories. Common examples include sucralose, aspartame and acesulfame K, which are non-nutritive, meaning they have no nutritional value.
More research is needed to fully understand their long-term health effects, however, evidence suggests that they may alter the gut microbiome, potentially impacting overall health, including mood, immunity, energy and digestion.
Alternatives include naturally-occurring sugars from fruits and vegetables, which provide natural sweetness, essential nutrients and a variety of other health benefits.
Trans Fats
Trans fats are readily available in processed foods, such as fried foods, baked goods and processed packaged snacks, and are sometimes found under the label of ‘partially hydrogenated vegetable oil’.
These fats are particularly inflammatory in the body, which can result in weight gain, obesity and metabolic syndromes. They may also be associated with increased risk of insulin resistance and therefore may play a role in the onset of insulin-related disorders like type 2 diabetes mellitus.
According to NHS guidelines, adults should not consume more than 5g of trans fats a day. However, it’s best to avoid them as much as possible to preserve your health and instead to opt for healthier unsaturated fats like extra virgin olive oil, avocado oil, nuts and seeds, which may help to lower inflammation and enhance well-being.
Refined Carbohydrates
Refined carbohydrates include foods like white bread, pasta, biscuits, cake and sugary drinks. They are low in nutrients and are rapidly digested in the body, leading to immediate blood sugar spikes and subsequent “sugar crashes”.
Excessive consumption of refined carbohydrates can have negative consequences for our health and may contribute to weight gain, insulin resistance and increased risk of chronic health conditions like type 2 diabetes and heart disease.
Instead, opt for complex carbohydrates as a healthier alternative, which include foods like whole grains (brown rice, quinoa, oats, barley and whole wheat). These contain fibre, vitamins, minerals and phytonutrients, and are digested more slowly in the body for balanced blood sugar levels and sustained energy throughout the day.
Other nutritious sources of carbohydrates include fruits and vegetables in their whole form, as well as legumes like beans, lentils and chickpeas, all of which contain good amounts of fibre to promote satiety and a healthy digestive system.
Alcohol
Limiting - or completely avoiding - alcohol is a better choice for your overall health, as research shows its potential negative effects outweigh any benefits. Drinking alcohol influences your immunity, mood, hormones, liver, brain and cardiovascular system, and it may be linked to reduced sleep quality and duration, which can wreak havoc on your general health and well-being.
If you choose to drink:
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Make sure to have one glass of water per drink
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Always eat while you drink to facilitate your body’s ability to metabolise alcohol
If you choose not to drink:
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Enjoy alcohol-free options (there are plenty) but remember that many mocktails are high in sugar
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Keep drinking water and pair your drinks with protein and fibre-rich food where possible to help balance your blood sugar levels
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, CNHC
Email: [email protected]
Website: www.holsome.uk