Articles
Super Foods - The Saga Continues
Since the emergence of the word ´super foods´ the media has bombarded us with articles with endless lists of foods, preaching their benefits or highlighting their pitfalls. We at Perth Diet Clinic have looked at both sides of the argument in two previous articles about super foods. This article discusses the most recent foods to earn the ´super foods´ title. Why have they made the list, and are they really all that super?
Blueberries
We certainly can not argue with the addition of a fruit to ones diet, particularly one that is low in kilojoules, high in beneficial antioxidants and is delicious. Blueberries also contain significant vitamin C, and are high in fibre. The negative is that a punnet of blueberries may be up to $8 per 180-200g. . At such as high cost, they are often inaccessible to the everyday household and not consumed in the amounts recommended as one fruit serve. If your budget allows it, blueberries make a great option for an everyday fruit serve, but note your family can still get all the beneficial vitamins, minerals and dietary fibre they need from less expensive fruit options.
Ginger
Ginger packs a flavour punch in a small amount. The use of ginger for nausea is well known, but recent investigations are looking into its role in decreasing cholesterol and reducing the risk of heart disease. Whether these investigations carry any weight or not, ginger is certainly a safe, healthy and tasty addition to the diet. It adds flavour and contains little to no kilojoules and no fat. Add ginger freshly grated to curries, stir fries and salads or try ground ginger in marinades and seasonings.
Oily Fish
This is definitely a ´super food´. There have been countless research trials into the benefits of omega 3´s from oily fish, including risk reduction for heart disease and type 2 diabetes, reduction of cholesterol and blood pressure and a possible role in the prevention and treatment of depression. It is recommended that we consume oily fish twice a week. Some people avoid this because of the fat content. It is true, oily fish does contain significant fat compared to other lean meat sources, but the majority of the fat is healthy unsaturated fat. When eaten in recommended serving size of 180 grams or less this would not lead to weight gain. To include more healthy oily fish in your diet, choose fresh raw pieces of fish and marinate or season with fresh herbs and spices. Bake or dry fry in a non-stick pan, as they have enough of their own oil without the addition of any extra. Choose natural canned salmon or tuna varieties for lunches, or those flavoured with herbs and spices. Avoid those in thick sauces that may contain extra fat, kilojoules and sugar.
Legumes
Legumes are a super food that can help to lower cholesterol, stabilise blood sugar levels and promote a healthy digestive tract. They can play a number of roles in adding variety to the everyday diet. They have a low glycaemic index, are high in fibre, protein and carbohydrate. Legumes can be used in place of pasta, rice and other grains. They can also be used as a low fat source of iron and protein if the intake of meat is low or excluded. Legumes are inexpensive to buy and easy to use. Extending a meat meal such as spaghetti bolognaise with legumes gives better value financially and will add protein and fibre to the meal.
Green Vegetables
Green vegetables are highly rated in the super food list. They are very low in kilojoules, contain no fat and are high in vitamins and minerals. Many such as spinach are an excellent source of folate that is important for pregnant women. Broccoli gets a special mention for its suspected role in optimising bowel health and helping to increase vitamin intake though further research is needed. It does contain a significant amount of vitamin C, with 100g of broccoli containing twice the recommended daily intake. Super or not, green vegetables should certainly play a role in every day diet. They provide many important nutrients without adding significant kilojoules. It is important to buy fresh and store in the crisper section of the fridge. Steam or stir fry green vegetables to retain as much nutrients as possible. Vitamins and minerals are water soluble and can be lost if boiled in water.
Olive Oil
Unfortunately olive oil is another ´super food that is often avoided by those wishing to lose weight, due to its high fat content. Like any oil, olive oil is high in fat but the types of fats it contains give it its ´super properties. Olive oil contains predominantly monounsaturated fats, which are known for their ability to lower cholesterol levels and in turn reduce the risk of heart disease. Studies also suggest that the antioxidants present in olive oil may help to reduce the risk of developing certain cancers such as breast and colon cancers. Olive oil can be used to replace saturated fats and oils such as butter or palm oil in cooking, marinades and salad dressings. It definitely has a place in any healthy diet, even for those watching their weight.
Yoghurt
Yoghurt is a super food that is a great source of protein, calcium, zinc and iodine. Most are high in probiotics, a form of bacteria, which is known to improve the functioning of the intestine and promote good intestinal health. There is also evidence that probiotics can help boost the immune system. If you are taking antibiotics that can reduce healthy gut bacteria, eating yoghurt can help to replenish them and maintain the balance in the intestinal tract. It is recommended that we consume at least two serves of dairy per day, with emphasis on low fat. These are ideal snacks. When looking for a low fat yoghurt, be mindful that low fat varieties can be high in sugar. Look for those with less than 20g sugar per 100g. Choosing a low fat natural yoghurt and adding fresh or frozen berries or other fruits is a great way to get a high calcium, high protein, low fat dairy snack each day.
Added to site on : Sunday, 5 January 2014