EAT WELL LIVE BETTER 3rd Edition

NEW HELP YOUR BODY THRIVE WITH TASTY FOOD AND ENERGISING EXERCISE

EAT WELL

1pa3g2es SUPERFOODS
OF EXPERT EXPLAINED
ADVICE
Separating the health
from the hype

FITNESS
FINESSE

Feel your best with
regular exercise

MORE THAN
25 HEALTHY
RECIPES

Digital MINDFUL
Edition
EATING
THIRD
EDITION Make healthy eating a part of your day-to-day
routine and improve your life!



WELCOME TO

EAT WELL

E ating well is an extremely important part of any healthy lifestyle and when
combined with regular exercise you’re onto a winning formula. Eat Well, Live
Better is here to help you avoid the fad diets and make healthy eating a part of
your day-to-day routine.

Learn what fats to keep in your diet and which to avoid, discover how much sugar is
too much, and find out if drinking alcohol can ever be good for you. Understand why
fibre and wholegrain are so important and whether superfoods do actually live up to
their hype. We also explore the growing trends of plant-based diets and investigate how
to source meat sustainably.

Eating well is the first step to a healthy lifestyle, but why not go one step further and
ensure you are exercising too. We’ve covered essential yoga poses and tips to get you
running as well as why weight lifting can be for everyone.

Plus, there are more than 25 recipes inside, from tasty spinach falafels, baked sardines
and quinoa pizza to jackfruit goulash and many others!



EAT WELL

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EAT WELL LIVE BETTER NEW HELP YOUR BODY THRIVE WITH TASTY FOOD AND ENERGISING EXERCISE

EAT WELL

Future plc is a public Chief executive Zillah Byng-Thorne SUPERFOODS 132
company quoted on the Non-executive chairman Richard Huntingford EXPLAINED
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MINDFUL
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Content in this book first appeared in
Eat Well, Live Better
First Edition

CONTENTS

6 EAT WELL, LIVE BETTER

CONTENTS

08 LEARN TO EAT WELL AND
LIVE BETTER

Ignore the restrictive fad diets and
instead enjoy a healthy lifestyle

14 DO WE NEED TO FIGHT 86 TASTE THE POWER
20 THE FAT? OF PLANTS

Fat may seem like the enemy but Embrace a meat-free diet and
certain fats are essential cook vegetarian or vegan meals

A STICKY SITUATION

There is nothing sweet about what
too much sugar can do to your mind
and body

26 HOW MUCH SALT IS IT 96 FALL IN LOVE WITH
30 SAFE TO EAT?
MEAT ALL OVER AGAIN
Too much salt can lead to serious
health problems There’s no denying the health
benefits of meat
THINGS TO BEAR IN MIND
ABOUT BOOZE 104 BE A CONSCIOUS

When does a causal tipple become CARNIVORE
too much?
Discover how you can still enjoy
meat guilt-free

36 SUPERFOODS 108 HAVE A MEAT FEAST
54 OR SUPERFADS?
60 Whip up some delicious meaty
Separating the health from the meals that are nutritious, tasty
hype; just how nutritious are they? and packed with protein

EAT MORE FIBRE 116 OPTIMUM HEALTH

Jump on the bran wagon – it’s time THROUGH EXERCISE
we learned to embrace the unsung
hero in our diets Combine regular activity with
healthy eating to feel your best
WHOLESOME
WHOLEGRAINS 124 ESSENTIAL YOGA POSES

Not all carbs are created equal. FOR BEGINNERS
Embrace the grains for a longer life
Discover how to build strength,
flexibility and mental wellbeing

64 SUPER-CHARGE 126 5 TOP TIPS TO

YOUR MEALS START RUNNING

Take a look at these recipes for a Join the running revolution and
little dash of inspiration reap the physical rewards

72 PLANT POWER 128 WHY EVERYONE

Vegetarianism; once the preserve SHOULD LIFT WEIGHTS
of hippies, now enjoyed by the
many thanks to its benefits Improve muscle mass and bone
density through weight lifting

80 THE GOOD LIFE 130 5 BREAKFASTS TO

Could veganism really be the GIVE YOU FUEL
ultimate lifestyle choice? The diet
has never been so popular Get your workout energy from
a filling breakfast

EAT WELL, LIVE BETTER 7

LEARN TO

EAT WELL &

LIVE BETTER

Ignore the restrictive fad diets and instead enjoy a
healthy and balanced lifestyle

WORDS REBECCA GREIG

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

8

LEARN TO EAT WELL AND LIVE BETTER

IMAGE SOURCE ½ UNSPLASH / ELLA OLSSON

TACKLE THE
WEEKLY SHOP

T here are so many diets circulating around the First of all, never go food shopping on an empty
internet and splashed across the front covers of stomach – you’ll end up coming home with more
magazines that it is hard to keep up. One minute snacks, treats and unhealthy foods than you'll ever
it's the Cayenne Pepper Diet that will transform need. On a Saturday evening or Sunday morning
your life, then it’s 5:2, Fasting or Keto. Although sit down with some recipe books (or this book of
the occasional fad diet does work for some of us, they often course) and plan what meals you’ll make for the
don’t help us to maintain or live a healthy lifestyle – and it’s week. Compare the recipes that you choose with
so easy to fall off the fad-diet wagon into a ditch of junk your schedule as there is no point planning an
food and despair. They can also put strains on your elaborate meal that takes multiple hours too cook
body that can cause cardiovascular issues. on a night that you won't get home until 7pm. Write
down the ingredients that you'll need and then
If your diet is restricting you so much that you take a look in your cupboards – cross everything
can no longer go to a friend’s for dinner or out for a off that you already have. It’s so important to check
special meal, then it is perhaps time to rethink what your own cupboards before heading out to the
you are doing. To live a balanced and healthy supermarket to prevent you from buying duplicates
lifestyle you shouldn’t find yourself being and causing unnecessary waste. How many times
restricted so much that you have to change have you bought a bag of spaghetti, flour or sugar
your day-to-day dramatically. The best way just in case as you can't remember? Probably too
to approach your diet and eating is to eat many. Once you have written the list of ingredients
well and consistently. Throw in a good dose of for your main meals and homemade snacks add in
exercise and you’ll feel amazing. some extra fresh fruit and unsalted nuts that you
can grab between meals for a healthy pick-me-up.
A balanced diet is particularly important
because in order to work effectively, our IMAGE SOURCE ½ GETTY
organs and tissues need proper nutrition.
Without proper nutrition our body's
immune system will weaken, we’ll be tried
and perform poorly in both physical and
mental activities. Without the right foods
we grind to a halt. The key to a balanced
diet is to consume food that is low in
unnecessary fats and sugars while being high
in vitamins, minerals and other nutrients, which is
often where superfoods come in.

EAT WELL, LIVE BETTER 9

LEARN TO EAT WELL AND LIVE BETTER

FORMING NEW
EATING HABITS

Making a complete diet change is not easy – but MAKE A MEAL PLAN
make sure that you are kind to yourself. If you
break your new healthy eating regime with a bar of AND MEAL PREP
chocolate, or four, then don’t worry. Dust yourself off
and start again tomorrow, don’t let yourself spiral Whether you are a full time mum, work shifts or
downwards until you are stuck. Everyone has bad are in the office 9-5 everyday, we all have busy
days and forming a new habit can take some time – schedules to juggle, and not having the time to cook
you’ll get there eventually. from scratch often leads to eating unhealthily, or for
some not at all. The key is to get yourself organised
SET SMALL ACHIEVABLE GOALS at the beginning of the week. Look at your schedule
and decide what will suit you best for the week. A
Don’t go all in immediately. There is no quick Sunday afternoon is a great day to meal prep once
sustainable fix, so ease yourself in and make you have done your weekly shop. When you’re busy
it is so easy to grab a ready meal or phone the
changes gradually. local take-away, but it is so much better to have
prepared meals ready in your fridge or freezer that
- you have made yourself from fresh ingredients. Not
BE MINDFUL only can you customise the meals to suit your own
taste buds, but you’ll know exactly what is in them –
Take your time to ponder what you are about to there will be no hidden salt or sugar in sight. Stews,
eat, and enjoy your meals without the distraction of sauces and curries are ideal meal-prep dishes.
your smartphone or television. Set up a dedicated

space for eating in your house.

-
USE SMALLER BOWLS AND PLATES

If you are struggling with portion sizes, switch to
smaller plates and bowls for a little while to help
reduce how much you are eating. Sometimes we just

fill a plate for the sake of it.

-
CHOOSE HEALTHY SNACKS

Don’t tempt yourself. Avoid buying crisps and sweet
treats and instead snack on fruit and homemade
goodies. Powerballs made with oats, dates and nut
butters are ideal for giving you a boost
of energy.

-
PLAN AND BE PREPARED

Prepare your meals and snacks for the day so that
you are not tempted by fast-food and store-bought

snacks when you are out and about.

-
DON’T SKIP BREAKFAST

You’ve probably heard it before, but breakfast
helps to set you up for the day. A hearty balanced
breakfast will probably make you less likely to be
craving a biscuit by your mid-morning tea break.

10 EAT WELL, LIVE BETTER

IMAGE SOURCE ½ UNSPLASH / CHINH LE DUC MAKE EATING
AN ENJOYABLE
EAT WELL, LIVE BETTER STIMULATING
ACTIVITY RATHER
THAN A MINDLESS

NECESSITY

11

27 33

MASTERING

21

17
12 EAT WELL, LIVE BETTER

15 23

MODERATION

14 DO WE NEED TO FIGHT

THE FAT?

Fat may seem like the enemy but
certain fats are essential

20 A STICKY SITUATION

There is nothing sweet about what
too much sugar can do to your mind
and body

26 HOW MUCH SALT IS IT

SAFE TO EAT?

Too much salt can lead to serious
health problems

29 30 THINGS TO BEAR IN MIND
ABOUT BOOZE
EAT WELL, LIVE BETTER
When does a causal tipple become
too much?

13

DO WE NEED TO

FIGHTTHE

FAT?
Fat may seem like the enemy when you’re trying to shed
the pounds, but not only is it essential to a healthy diet, it
can also benefit your physical and mental wellbeing too

WORDS JAMIE FRIER

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

14

DO WE NEED TO FIGHT THE FAT? IMAGE SOURCE ½ UNSPLASH / ROBERTA SORGE

FACE THE FATS

Fat. The mere word conjures up images of obesity epidemics,
white, squishy globules on raw meat or grease dripping off a
doner kebab. We’ve been taught throughout our lives to
believe that fat is a bad thing; it will make us overweight,
susceptible to coronary diseases and negatively impact our
day-to-day lives.

Now, that may be the case for those gorging themselves on
fat-laden foods such as crisps, doughnuts and cakes. However,
not only is a reasonable amount of fat in a balanced diet not
bad for you, it’s actually essential to the effective running of
many bodily functions.

It is recommended that around 25-30% of your daily calories
come from fat, but don’t confuse that with 25-30% of your
daily allowance of food. Fat is quite calorific so you’ll gain a
lot more calories from one chocolate bar than a plateful of
vegetables. Fat may have been demonised by dieticians, the
media and politicians, but you absolutely shouldn’t cut it out
of your diet entirely. It’s just important to know what fat you’re
eating, how much and how often. And remember – the odd
bag of chips won’t kill you.

BALANCE OMEGA-6
FATTY ACIDS WITH
OMEGA-3 AS TOO
MUCH OF THE FORMER
MEANS MORE FAT GETS
ABSORBED INTO CELLS

IMAGE SOURCE ½ GETTY

THE SCIENCE OF FAT The right amount and the right type of fat performs useful
tasks inside the body. However, if you consume more fat than
Okay, let’s get the science out of the way. What exactly is can be used, then these are converted into fat cells, which is
fat? Fats are lipid molecules that don’t dissolve in water and where we get our bellies and blocked arteries from. So in
come in three forms: saturated, unsaturated or trans fats. So short fats are essential to your body functioning, it just
what’s the difference between them? Fat molecules are made depends on whether or not you’re getting the right amount
up of glycerol and fatty acids. The fatty acids can either be and the right type.
totally surrounded by hydrogen atoms (saturated) or contain
a double bond creating a gap in the molecules (unsaturated). The right amount
Molecules containing one double bond are monounsaturated, and the right type of fat
while multiple double bonds are polyunsaturated.
performs useful tasks
The more bonds, the more gaps between hydrogen atoms inside the body
and the easier it is for the body to break down the molecules
and absorb them into the bloodstream. Saturated fats are
harder to break down, instead clinging to blood vessels and
creating blockages. This is where excessive fat consumption is
dangerous to your health.

Fat molecules are vital to the normal functioning of the
body, because they absorb Vitamins A, D and E and are
the only way humans are able to get these vitamins into our
bloodstream. Fat molecules are also used to build cell walls
as well as provide the body with a swift supply of energy. All
pretty useful, wouldn’t you say? Well, yes, and that is where
we come to the crux of the fat issue.

EAT WELL, LIVE BETTER 15

DO WE NEED TO FIGHT THE FAT?

TYPE-CASTING fair few calories and, if unused, will turn to body fat – so don’t
use sunflower oil as an excuse to slather your stir fry in oil.
So we’ve already mentioned the five types of fat that exist: Generally a tablespoon is more than enough for most dishes.
saturated, unsaturated, polyunsaturated, monounsaturated It’s all a matter of getting the balance right so you enjoy the
and trans fats. occasional treat without going over your limit. Whatever your
healthy eating goal, switching at least some saturated fats for
In very simple terms, unsaturated fats are the best for you unsaturated will produce benefits, or allow you to enjoy the
(polyunsaturated edging out monounsaturated for the title of things you love without feeling guilty.
king of the fats). Saturated fats aren’t great but can form part
of a healthy diet, while trans fats are to be avoided as much SUPER FATS
as possible.
We’ve already touched on polyunsaturated fats being the best
Unsaturated fats can be found in vegetable oils, avocados, kind of fats for easy-breakdown and useful function. So where
nuts and oily fish. The easiest way to recognise an unsaturated are the best places to get these fats?
fat is that it is generally liquid at room temperature. Even
though nuts and avocados are solid, their oils are unable to be Oily fish is a real winner here. We’re talking mackerel, trout,
seen as they exist as liquid within the food. salmon and sardines, among others. These are not only packed
with polyunsaturated fat, but also omega-3 and omega-6 fats,
Saturated fats, meanwhile, are generally solid at room which our body is unable to produce naturally. These help
temperature, e.g. butter, bacon rinds or cheese. our joints move more easily, prevent the onset of arthritis and
Trans fats are artificially produced fats that come from lower cholesterol levels. Oily fish provides a triple boost to
hydrogenating liquid fats and turning them into solid, your body by giving it omega fats, beneficial polyunsaturates
saturated fats. As we already know, too many hydrogen atoms and a hearty foodstuff that isn’t full of saturated fat. It’s
are bad news for our fat molecules, so artificially increasing currently recommended that you have at least one portion of
the number of hydrogen atoms creates some pretty big oily fish a week.
warning signs for our arteries. Trans fats can often be found in
doughnuts, pizza and pastries but also occur naturally in small If fish isn’t your thing then you can get your polyunsaturates
doses in red meat. from nuts and seeds. Walnuts and sunflower seeds are best
here, and are ideal as a snack to tide you over between meals.
MODERATION IS KEY Monounsaturates are also good for you. These can be found
in foods such as avocado, but beware of items like guacamole
Too much solid saturated fat in your diet increases the amount that hide some saturated fat in its yummy green goodness. So
of bad cholesterol in your body, which could lead to an if you enjoy eating breakfast out, maybe a smashed avocado
increased risk of heart attacks and strokes. Now, the important on toast could replace the saturated fat-laden full English
phrase is ‘too much’. The human body is more than capable of you’re used to. Peanuts and almonds are also good sources of
dealing with breaking down saturated fat – it just takes a little monounsaturates. Basically if food is natural and, barring oily
longer and a little more work than unsaturated. The British fish, doesn’t come from an animal, the chances are high that
Government recommends no more than 30 grams of saturated the food will either have little fat or one of the good fats.
fat per day for men and 20 grams per day for women. An That isn’t to say the only way to live a healthy lifestyle is to
average full English breakfast contains nearly 20 grams, which go fully vegan or pescatarian. But what it does
would leave you little fat allowance for the rest of the day, mean is that to live a better,
and, given that fat is present in pretty much every food, it’s healthier lifestyle, natural
not advisable to splurge your daily allowance in one meal. foods are significantly better
for you than
Trans fats are even worse – the Government recommends processed foods.
no more than five grams per day. However, very few foods
have more than half a gram of the stuff in them, so you’d have
to go on a mega binge to get anywhere near that amount.

So unless you’re having a fry-up for breakfast, crisps for
lunch and a burger with chips for dinner, you shouldn’t have
much to worry about.

MAKE THE SWITCH IMAGE SOURCE ½ GETTY

Having said that, if you’re looking to make healthy changes, EAT WELL, LIVE BETTER
then the best thing you can do is attempt to switch out some
saturated fat in your diet for unsaturated. Ditching the junk
food and switching it for foods high in unsaturated fat will
drastically reduce the amount of fat you eat, plus you’ll be
consuming fats that help your body, rather than hinder it.
As you will see later, different cooking oils have different
health benefits, with sunflower oil and rapeseed oil among
the healthiest as they contain polyunsaturated fats, while
coconut oil is high in saturated fats. It also means you can use
a little more in your cooking, but don’t forget that even good,
polyunsaturated fat is still fat at the end of the day, contains a

16

IMAGE SOURCE ½ GETTY 35% OF YOUR DAILY
CALORIES SHOULD
EAT WELL, LIVE BETTER COME FROM FAT:
22% UNSATURATED
11% SATURATED AND

2% TRANS FAT

17

DO WE NEED TO FIGHT THE FAT?

TRANS-PARENTLY BAD Dairy is another foodstuff that is heavy in saturated fat.
Cheese, especially hard cheese, cream, full fat milk and butter
So now you know what foods are good for you, it’s time to all have health benefits when it comes to calcium and protein,
look at the other side of the coin. Now, we want to stress from but do have their obvious downsides. Try and change your full
the outset that the outright banning of fatty foods doesn’t fat milk for semi-skimmed, choose single cream rather than
have to be your aim. While we’re pointing out foods that are double and be sensible with your portions. Nut milk could also
better or worse for you, it has to be acknowledged that every be a good substitute if you’re looking to cut down on your
now and again you are going to want to have an ice cream at dairy intake.
the beach or a bacon butty. Unfortunately the worst things for
us are often the tastiest and denying your cravings can lead Nowadays, there aren’t as many foods containing trans
to bad habits and, possibly, an eating disorder. The following fats as there used to be as a number of governments have
foods aren’t forbidden, but it’s advisable you limit your intake clamped down on its use. However,
and switch for a better option when you can. hydrogenated vegetable
oils are still used
So which foods are packed with saturated fat or even the as cheap butter
dreaded trans fat? Firstly, we’ll take a look at red meat. Pork, substitutes in
bacon, beef and lamb have streaks of saturated fat running products such
through them and often have rinds made up of pure saturated
fat. Pork crackling or streaky bacon may be incredibly
yummy, but it is exactly the kind of fat that is tough to break
down inside your body, increases cholesterol levels and
gets turned into fat cells, rather than being used for good.
They also contain a small amount of naturally-occuring trans
fat – between 3-10% in lamb and beef. Lamb is one of the
fattiest meats, followed by beef and pork, so try and limit the
amount you eat these foods, or try and remove as much fat as
possible before eating them. Draining the fat from mince after
cooking will make for a healthier, leaner bolognese or cottage
pie, but don’t feel like you have to remove it all. Flavour and
enjoyment is also important when it comes to good eating. If
you are looking to make a switch, chicken and turkey are much
leaner meats, while vegetables like mushrooms, squash or
sweet potato can make adequate meat replacements.

OIL BE DAMNED

NOT ALL OILS ARE BORN EQUAL, SO HERE ARE THE FACTS ABOUT WHICH OILS
ARE BEST FOR A HEALTHY DIET

Extra virgin olive Grape seed
Olive oil is both healthy and widely Not only is wine delicious, but a
available. Olive oil has one of the byproduct of wine production is
highest levels of monounsaturated grapeseed oil. This has the highest
fat of any oil, while 'extra virgin' level of polyunsaturated fat of any oil.
means it’s less processed. Its nutty flavour works well with salads.

Avocado Vegetable
Avocados, as we already know, are Vegetable oil is a blend of a number
good for you and its oil is also high in of plant-based oils - including canola,
monounsaturates. It also has a high soybean and sunflower oil. It is
smoking point, thus one of the best reasonably healthy, depending on the
oils for high temperature cooking. ratio of the blends.

18 EAT WELL, LIVE BETTER

DO WE NEED TO FIGHT THE FAT?

as pastries, margarine and fried foods. As already mentioned, So while these can be used as overall guidelines, you’d really
it’s pretty tough to get above your maximum recommended want to be looking at the numbers. We wouldn’t advise you
allowance of 5g, but if you find you’ve been consuming fried to live your lives number crunching when you should be food
or processed food a lot, it might be worth cutting back or crunching, but having a quick scan of the labels will make you
substituting for a healthier option where possible. aware of any hidden horror fat content. Certain foods can
have an awful lot more fat than you might expect, such as
LABELS ARE GOOD coleslaw, yoghurt-covered raisins and semi-skimmed milk.

Labels in general are bad things, but when it comes to LIVE WELL
keeping an eye on your fat intake, labels are extremely
important. Rather than memorising which foods are high in As mentioned earlier, in no way shape or form are we telling
fat, labels are very much your friend when it comes to working you to give up fat. From a purely biological point of view,
unsaturated fat is vital to the healthy running of your body.
out what the best foods are for you to eat. Packaged Even a certain amount of saturated fat can be beneficial
foods must include not only fat content on their as we need fat for energy. But also from a healthy eating,
packaging, but how much of it is made up healthy living perspective, a little bit of fat goes a long, long
of saturated fats. And it’s also worth way. Fat is where a lot of the flavour is in food and the rush
noting that any product containing that a cheeky bit of sugar gives you can be joyous, especially
less than 0.5 grams of trans fats if you’re sticking rigidly to a plan. Allowing yourself the odd
can be listed on the nutritional treat here and there can actually back up your healthy living
information as 0g, so always be lifestyle. By acknowledging the desire, giving yourself a taste
aware that there may be a trace of something forbidden can keep you on your healthy eating
of trans fats in your meals. track, whereas complete denial could see you give up the
Most packets also have colour whole thing and go on a binge. Basically, we’re saying listen
coding on them – green to your body. Focus on getting as much of your fat intake as
being good and red being possible from unsaturated sources, such as oily fish, avocados
bad. However, the colour- and nuts, try and cut out as many of the saturated and trans
coded labels measure fats as possible, such as fatty meat, sugary desserts and
overall fat content full-fat dairy, and allow yourself the occasional treat so you
without differentiating can enjoy your life and diet. As with so many things in life,
between saturated knowledge and moderation is key.
IMAGE SOURCE ½ GETTY and unsaturated.

Peanut Coconut oil
Peanut oil is ideal for a stir-fry as Coconut oil has far and away the
it has a strong flavour and cooks highest levels of saturated fat of any
well at a high heat. It is also full of oil. However, it has health benefits in
monounsaturated fat but too much cholesterol-busting fatty acids and
omega-6 without omega-3 is risky. fat-burning properties.

Corn Almond oil
Corn oil is one of the most highly- Almond oil is one of the least-
processed oils, as it takes a lot of work processed oils on the market,
to extract oil from corn. However, meaning it is packed with natural
it’s packed with polyunsaturates, nutrients. It is also full of omega-3,
omega-6, vitamin E and phytosterols. which is rare among oils.

Sunflower Flaxseed oil
Sunflower oil is relatively tasteless Best used cold in smoothies and on
which makes it quite versatile. It has salads, this oil doesn't just contain
one of the highest levels of omega-6 elusive omega-3, it is also said to help
polyunsaturates among oils and one reduce symptoms of arthritis. The oil
of the lowest levels of saturated fats. tastes clean, crisp and nutty.

EAT WELL, LIVE BETTER 19

A STICKY

SITUATION

IMAGE SOURCE ½ GETTY There’s nothing sweet about what too much
sugar can do to your mind and body
20
WORDS VICTORIA WILLIAMS

EAT WELL, LIVE BETTER

A STICKY SITUATION

HOW MUCH SUGAR IS TOO MUCH? HOW SUGAR AFFECTS THE BODY

Sugar occurs naturally in small quantities in foods like fruits, Simple sugars are the most basic carbohydrates, formed of
vegetables and milk, along with other useful nutrients. Our just one or two sugar molecules. These are the sugars with
bodies break down this sugar for energy, and food with names ending in ‘-ose’ like glucose, sucrose, dextrose and
natural sugar doesn’t seem to do much damage. It’s when fructose. Sucrose is extracted from sugar cane and beets,
we consume diets full of ‘free’ sugars and take in more than and it’s the sugar you’ll find in bags for baking and adding to
we can use that we begin to see the negative health effects. drinks. Fructose is often referred to as fruit sugar, as it occurs
Free sugars are sugars added to food to enhance their taste naturally in fruits and root vegetables, but it can also be
or extend their shelf life, as well as those found in syrups, obtained from corn, sugar cane and sugar beets and added to
honey and fruit juice – in short, sugars that have been in any other foods.
way refined or freed from the cells of the organism they were
created in. Also known as monosaccharides (one sugar molecule)
and disaccharides (two sugar molecules), simple sugars are
Foods that naturally contain unrefined sugars, also provide digested very quickly. All carbohydrates are eventually broken
important vitamins and minerals, but added sugar offers down into monosaccharide glucose to provide the body with
nothing but extra energy. It’s currently recommended that energy, but the smaller the molecule the less time it takes.
added sugar should make up no more than five per cent of Such quick digestion means that consuming added simple
an adult’s daily calorie intake which is approximately around sugars rapidly increases blood sugar levels. The pancreas
30 grams a day, roughly equivalent to seven sugar cubes. releases the hormone insulin to help cells around the body
However recent surveys indicate that the average adult in the absorb glucose molecules. This causes a sudden burst of
UK consumes double that amount every day. The guidelines energy, then a drop once the sugar has been used up. The
for children between the ages of four and six suggest they higher the energy spike is, the bigger the crash will be on the
should consume no more than 19 grams of added sugar a day, other side.
which is equivalent to five sugar cubes.
Sugary foods cause a flood of the hormone dopamine in
Many people believe that brown sugars, syrups and nectars the brain, similar to the rush produced by addictive drugs.
are better for the body than white sugar, but experts suggest Sugar stimulates the mesolimbic pathway, a ‘reward’ pathway
there’s no such thing as ‘good’ or ‘bad’ when it comes to in the brain that reinforces certain behaviours. In the past
added sugar. Some forms of sugar or natural sweetener may this may have helped our ancestors to learn which fruits and
be less processed or contain small quantities of vitamins and berries were ripe, but with sugar in so much of our food today
minerals, but ultimately they still have the potential to cause it means we need more and more of it to fully achieve that
the same amount of harm. satisfied feeling.

A few simple swaps
can help to significantly

reduce your added
sugar intake

NO MATTER WHAT WHAT DAMAGE DOES SUGAR CAUSE?
FORM IT COMES
IN, ADDED SUGAR Most people know that too much sugar is bad for teeth,
SHOULD BE KEPT TO feeding bacteria in the mouth that produce acids and cause
tooth decay and cavities, but the other health effects are less
A MINIMUM well known. Foods high in sugar are usually high in calories,
so a diet full of sugary meals and snacks can quickly lead to
IMAGE SOURCE ½ GETTY weight gain. This weight gain and surplus of calories put strain
on the organs. When the body has more energy than it needs,
EAT WELL, LIVE BETTER it stores the excess as fat – a tactic that helped our ancestors
survive food shortages.

Prolonged increase in body fat and heightened blood sugar
are associated with conditions like diabetes, inflammation and
obesity. A 15-year study in the United States found that people
with diets high in added sugar were far more likely to die of
heart failure than those who got more than 90 per cent of

21

A STICKY SITUATION

their calories from other sources. The liver also takes a hit from WHICH SUGAR?
too much added sugar; like alcohol, sugar - especially fructose
– is broken down and converted in the liver, and giving the WITH SO MANY DIFFERENT TYPES OF
organ too much to do can wear it out. SUGAR AVAILABLE, DECIDING

Our bodies change naturally as we age because the WHICH ONE TO USE CAN BE TRICKY
processes taking place in our cells become less efficient and
the cells themselves accumulate damage over time. Factors Caster sugar
like smoking and sun exposure can accelerate ageing, as can Caster sugar is a fine white sugar
inflammation and a process called glycation. Glycation occurs commonly used in baking. It’s a
when sugar molecules react with proteins and fats around the pure carbohydrate and has no real
body, forming products known as Advanced Glycation End nutritional value.
Products (AGEs). When these AGEs accumulate, they cause
skin and tissue to lose its elasticity. Glycation occurs in every Granulated sugar
person, no matter their diet, but excess sugar can increase the Granulated sugar is another refined
frequency of these reactions and lead to early development of white sugar and provides no vitamins
wrinkles and dull skin. or minerals. It’s often added to drinks,
used in baking or sprinkled over food.
As well as physical health, sugar can affect your mental
health. Studies have shown that people who consume high- Maple syrup
sugar diets are more at risk of developing depression, and Made from the sap of maple trees, this
high sugar intake has also been linked to exacerbation of sugary sweet syrup contains minerals
anxiety symptoms. While the exact mechanism isn’t fully like zinc and manganese but is still
understood, it’s thought that high blood sugar levels cause 95% sucrose.
inflammation of neurons (cells in the brain that transport
signals), which eventually leads to cell damage. People Honey
suffering from low moods might choose sweet foods to try People often choose honey for its
and make themselves feel better, but this only makes the distinctive taste. It’s sweeter and
problem worse. contains more calories per teaspoon
than table sugar so use it sparingly.
IMAGE SOURCE ½ GETTY
Molasses
Molasses is the byproduct of refining
sugar cane. It has a lower sugar
content than refined sugar and
contains a few vitamins and minerals.

Brown sugar
Brown sugar contains slightly fewer
calories than white, but is nutritionally
similar. Both sugars come from the
same plant but taste quite different.

Date sugar
Made from ground dried dates, date
sugar adds a caramel taste to baking
and has slightly higher nutrient levels
than table sugar.

22 EAT WELL, LIVE BETTER

IT’S NOT JUST
SUGARY FOODS
THAT CAUSE DAMAGE
– REMEMBER TO
CONSIDER WHAT
YOU’RE DRINKING

IMAGE SOURCE ½ GETTY 23

EAT WELL, LIVE BETTER

A STICKY SITUATION

HOW TO CUT DOWN ON SUGAR after dinner instead of premade puddings, or limit sugary
desserts to the weekend. If you snack or eat dessert late in
The best way to control the sugar in your diet is to cook the evening, you’re likely to experience an energy spike just
meals from scratch whenever possible. Although they may as you’re trying to get to sleep. Instead of slowing down and
be more convenient, ready meals and processed foods often relaxing, you’ll feel wide awake and restless. For a better
have sugar added – cooking at home means you know exactly night’s sleep, try to avoid sugary foods and drinks for several
what’s going into your meals and allows you to control the hours before bed.
sugar content. Aim to use whole fruits and vegetables where
possible, and when you do buy packaged foods make sure to Drinks are among the top culprits when it comes to hidden
check the ingredients carefully. sugar. It’s fairly common knowledge that fizzy drinks can cause
damage to the teeth, but other beverages can contain just
The nutritional information on the back of food packaging as much sugar. Flavoured waters, fruit juices, smoothies and
does not tell you how much sugar is added and how much sports drinks – even those marketed as health drinks – are
comes from milk, fruits and vegetables, but the column often high in sugar. A spoonful of sugar in a cup of tea or
‘carbohydrates, of which sugar’ will tell you the overall sugar
content. Generally, if a product contains more than 22.5 grams Most people
per 100 grams or 27 grams per serving it’s considered high know that too much
in sugar. Use this to compare different versions of the same sugar is bad for teeth,
product, and choose the brand with the lower sugar value if but the other health
all the other ingredients are similar.
effects are less
It can be useful to compare similar products too; all well known
the sugars in plain natural yoghurt will be from milk, so by
deducting this value from the sugar content of a flavoured
yoghurt you can estimate how much has been added. Some
products will have ‘no added sugar’ on their packaging; this
can sometimes indicate a healthier option but check carefully
that the manufacturers haven’t compensated for the reduced
sugar with extra salt or sweeteners.

A few simple swaps can help to significantly reduce
your added sugar intake. If you normally start the day with
frosted cereal and toast with jam, switch to plain cereal or
porridge with berries followed by a slice of toast topped with
reduced-sugar jam or banana slices and cinnamon. Eat fruit

IMAGE SOURCE ½ GETTY

FOODS THAT IMAGE SOURCE ½ GETTY
NATURALLY CONTAIN
EAT WELL, LIVE BETTER
SUGAR PROVIDE
OTHER IMPORTANT
NUTRIENTS TOO, BUT
WE HAVE NO NEED
FOR ADDED SUGAR IN

OUR DIETS

24

A STICKY SITUATION

coffee might not seem like much, but it soon adds up if you an extra boost. Starchy foods like wholegrain bread, potatoes,
have multiple hot drinks each day. An easy way to cut down brown rice and beans take much longer to digest, so they
on sugar is to limit these sugary drinks and stick to water and provide a slow and even release of energy over the course of
herbal tea as much as possible. Water doesn’t have to be several hours.
boring – add a dash of lemon juice, a slice of cucumber or a
touch of fruit juice for flavour. As tempting as it might be to finish a whole pack of sweets
or a box of chocolates in one sitting when you feel like a treat,
If you’re in need of energy try to avoid reaching for sugary pay attention to the suggested serving size on the packet.
snacks like chocolate bars and biscuits, because you can These suggestions often feel very small, but that’s usually
quickly get stuck in a cycle of energy spikes and drops fuelled because these treat foods are extremely high in sugar. Put
by sugar. Instead, plan ahead and eat the recommended portion on a plate or in a bowl and put the
more complex carbohydrates when rest of the pack away so you don’t keep dipping in without
you know you’re going to need noticing how much you’re eating. If you don’t trust yourself
to stick to this portion, ask someone to hide the packet. This
might seem like a drastic measure, but it’s all too easy to
sneak to the cupboard for ‘just a couple more’ until there’s
nothing left.

Cutting down on added sugar is an important choice for
your body, but it’s not easy if you’ve become used
to a high sugar diet. Cravings can kick in quickly,
making it hard to think about anything other
than cake and sweet cups of tea. Make sure
you’re eating filling and nutritious meals
to maintain your energy levels, and
drink plenty of water. Limit between-
meals snacks to healthier foods like
fruits and nuts. If cravings tend
to come when you’re bored, take
yourself for a brisk walk or find
another way to distract yourself –
you’ll soon stop associating quiet
moments with the desire to snack.

SNEAKY SUGARS

MOST OF THE TIME IT'S EASY TO TELL WHEN FOOD AND DRINKS
CONTAIN SUGAR, BUT NOT ALWAYS...

Soup Low fat yoghurt Granola bars Condiments Flavoured coffee
One can of Check the labels Some granola There’s around Order a large
premade soup bars contain as
can contain 20g on zero-fat much as 15g of 4g, or one coffee with syrup
of sugar – that’s yoghurts; despite added sugar. Eat sugar cube in a and whipped
5 sugar cubes, or being marketed two and you’ve serving of tomato cream and you
two thirds of your as healthy choices consumed your ketchup – that’s could easily
recommended they can contain recommended be drinking a
daily allowance. up to 19g of sugar sugar for the day. 13% of your
recommended whopping 25g of
per serving. daily allowance. added sugar.

EAT WELL, LIVE BETTER 25

HOW MUCH

SALTIS

SAFE TO EAT?

Salt is a nutrient our body needs, but too much can lead
to serious health problems like high blood pressure

WORDS JILL ROBINSON

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

26

HOW MUCH SALT IS IT SAFE TO EAT?

W hether it’s salty popcorn at the cinema, SALTY
salt and vinegar on your fish and chips SINNERS
or a bag of ready salted crisps as a
quick snack, salt is something many of Bacon
us crave. Bacon is the second biggest
While we definitely need salt in our diet, too much of the contributor of salt, with two
white stuff can lead to some serious health issues. Read on to rashers containing more than 3g of
find out how much salt you should be consuming and what to our daily recommended 6g.
do if you think you’re having too much.
Stock cubes
The NHS advises Most stock cubes found in
that adults should eat supermarkets contain around 5g
of salt per cube, that's almost a
no more than 6g of teaspoon each.
salt a day
Cottage cheese
ARE YOU EATING TOO MUCH? Cottage cheese is a dieters’ staple,
but half cup servings can contain
The NHS advises that adults should eat no more than six 15% of the recommended daily
grams of salt a day, the equivalent of one teaspoon. For intake of salt.
children, the amount varies depending on their age, with
children aged one to three sitting at two grams a day, while Canned vegetables
older children aged seven to 10 years can have up to five Canned vegetables can contain up
grams a day. to 15% of the daily recommended
salt intake, for convenience,
Some food labels only state the sodium content, which choose frozen or fresh.
shouldn’t be confused with salt figures. To convert sodium
to salt, you need to multiply the sodium amount by 2.5, and Baked beans
adults should not eat more than 2.4 grams of sodium per day, Full of protein, but baked
as that is equal to the recommended guideline of six grams of beans also contain 23% of the
salt. While it’s important to make sure you aren’t eating too recommended daily intake of salt
much salt, too little salt in your diet can be detrimental too. per 127g serving.

One study found that people who consumed less than 3,000
mg (three grams) of sodium per day were more likely to have
heart disease compared to people who consumed around the
recommended 4,000–5,000 mg (four to five grams).

Those who consumed less than three grams also had worse
health outcomes than those who consumed seven grams.

HEALTH EFFECTS OF TOO MUCH SALT PROCESSED FOODS
AND READY MEALS
High blood pressure is one of the main health problems HAVE A HIGH SALT
caused by eating too much salt. Salt makes your body hold on CONTENT SO TRY
to water, so if you eat too much of it, the extra water stored in
your body raises your blood pressure. COOKING FROM
SCRATCH INSTEAD
The higher your blood pressure, the greater the strain on
your heart, arteries, kidneys and brain. This can leave a person IMAGE SOURCE ½ UNSPLASH: PABLO MERCHÁN MONTES
more susceptible to heart attacks, strokes, dementia and
kidney disease. Water retention caused by a high salt intake
can also lead to swelling around the knees, feet and even
your hands. Processed meats such as bacon and sausages can
also be harmful to your stomach due to their high salt count

EAT WELL, LIVE BETTER 27

HOW MUCH SALT IS IT SAFE TO EAT?

WHAT SALT DOES TO YOUR BODY Food Scanner can help you check how much salt is in a
particular product by using its app on your smartphone and
Your body’s sodium mostly resides in your blood and the scanning the barcode. As well as modern technology helping
fluid surrounding your cells, and it helps to keep these fluids you keep an eye on your salt intake, you can also try the age-
in balance, as well as playing a big role in normal nerve and old technique of not placing salt pots on the dinner table,
muscle function. as it can reduce the urge to add salt before even tasting the
food. Always try a dish first and if it requires more seasoning,
You can lose sodium through your urine and sweat, and add salt sparingly.
this is regulated by your kidneys, which adjust the amount you
excrete depending on how high your levels are. SHOPPING AND COOKING HABITS

So it’s important to keep the levels of salt in your Knowing which foods are naturally high in salt can help you
body balanced, as this will keep your kidneys healthy and make the right choices while out doing your food shop.
functioning properly. Too much salt from processed foods and
eating foods high in salt can also leave you feeling sluggish As well as processed meats – like bacon and ham – cheese,
and bloated thanks to water retention. To reduce that feeling, olives and prawns can be high in salt too.
read food labels as much as possible and opt for products
with lower salt percentages. Even some of your kitchen cupboard staples such as gravy
granules, soy sauce and stock cubes have a high salt content
HOW TO AVOID TOO MUCH SALT – so use sparingly – or if you cook with them regularly, make
sure not to add extra salt at the dinner table once you’ve
We’re lucky these days that most pre-packed food has served up. Making sure you eat plenty fruit and vegetables is
nutrition labels on the back of the packaging to detail important too, as they can contain important nutrients such as
how much salt is in the product. Many foods also display potassium and magnesium which help to lower blood pressure.
information about the salt content on the front of the
packaging, usually in a colour-coded system with green being If you can, cook from scratch as much as possible with
low, amber meaning medium and red meaning high. fresh ingredients, as then you're more in control of how much
salt is in a meal as opposed to ready meals, takeaways and
The NHS advises choosing items with green or amber pre-packed items. Try not to add salt to boiling water when
labels, with red labelled foods reserved for occasional cooking things like rice and pasta. Instead, try to season your
consumption or in small amounts. food with other items such as herbs and spices to reduce the
need to add salt at a later stage.
Salt content can vary in branded foods such as pizza,
bread, ready meals and soups.Thankfully, the Change4Life

SALT IT OUT

SALT COMES IN A VARIETY OF FORMS, BUT WHAT’S THE DIFFERENCE
BETWEEN SOME OF THE MOST POPULAR OPTIONS?

Table salt Kosher salt Sea salt Finishing salt
The most common salt, Used in some Jewish Made by evaporated Finishing salts
it’s highly refined with culinary customs, it include Maldon salt,
most of its impurities has a flaky, course seawater, it mostly Himalayan pink salt
removed. But because contains sodium and grinding salt.
it can clump together, structure and a They are designed
substances called anti- different texture chloride but depending to add a final dash
and flavour burst. on its processing, it can of texture and
caking agents It’s also unlikely to contain trace minerals flavour to a recipe.
are added. contain additives.
like potassium, zinc
or iron.

28 EAT WELL, LIVE BETTER

TOO MUCH SALT IN IMAGE SOURCE ½ GETTY
YOUR DIET CAN LEAD
TO CARDIOVASCULAR 29
PROBLEMS AND HIGH

BLOOD PRESSURE

EAT WELL, LIVE BETTER

THINGS TO

BEAR IN

MIND ABOUT

BOOZE

We all like to have fun and a tipple
from time to time, but when does it
become too much?

WORDS JILL ROBINSON

ILLUSTRATION ½ KATY STOKES

30 EAT WELL, LIVE BETTER

THINGS TO BEAR IN MIND ABOUT BOOZE

D rinking alcohol is part of everyday living, HOW TO RECOGNISE A BAD HABIT
whether it’s a pint or two after a busy day
at work or a few cheeky glasses of vino on a There are a number of ways to recognise if you slipping
Saturday night out with your friends. into a bad relationship with alcohol. It could be that you
But the toxins in alcohol can play havoc with reach for booze whenever you're stressed, or all your social
our bodies if we consume too much, too often, so how can we engagements revolve around alcohol without you realising.
achieve the right balance? Read on to find out.
Alternatively you could be someone who sets a limit of how
Beer has a similar many drinks you can have at one time, but never sticks to
calorie count as sugary it. If this is the case, figure out what your triggers are. If it's
certain people, places or situations, try to avoid them if you're
soft drinks, while red becoming concerned. One study found that 27% of drinkers
wine has double in Great Britain binge drink on their heaviest drinking days –
equivalent to more than eight units for men and over six units
for women.

The NHS not only recommends spreading your drinking
across the week rather than binging in one session, but to also
go for smaller sizes. So instead of pints, you could try bottled
beer, or ordering a small glass of wine instead of a large.
Drinking a glass of water between each alcoholic drink can
also help slow down your consumption in one session.

IMAGE SOURCE ½ UNSPLASH: KELSEY CHANCE

ARE YOU DRINKING TOO MUCH? DRINKING MORE
THAN 14 UNITS
If you’re drinking more than 14 units of alcohol a week, you risk OF ALCOHOL A
damaging your health. The NHS recommends a weekly limit WEEK MEANS YOU
of 14 units, which is equivalent to six pints of average-strength RISK DAMAGING
beer or 10 small glasses of low-strength wine. YOUR HEALTH

If you do drink around 14 units a week, it could be worth 31
considering spreading your drinking over three or more days
to give your liver enough time to process the toxins that come
with alcohol.

HEALTH EFFECTS OF TOO MUCH ALCOHOL

Everyone knows alcohol can affect your brain function and
coordination when you’ve had a few too many, not to mention
the stinking hangover the next day. But regularly consuming
too much booze can have some serious negative health
effects, with alcohol being a common factor in more than 60
medical conditions.

The NHS states that regularly drinking more than 14 units
of alcohol a week across a 10 to 20 year period can increase
an individual's chances of developing cancers of the mouth,
throat, stomach, and breasts as well as high blood pressure
and cirrhosis of the liver.

Not only that, but it can also have a detrimental effect on
a person’s mental health, leading to depression. In the short
term, drinking too much can play havoc with a person’s mood
and sleep patterns, which can have a knock-on effect in other
areas of their life.

EAT WELL, LIVE BETTER

THINGS TO BEAR IN MIND ABOUT BOOZE

WHAT DOES ALCOHOL DO TO YOUR BODY? LOOK AFTER YOUR
LIVER WITH THE HELP
Alcohol can really affect your liver function, as one of its main
roles is to neutralise toxic substances. Too much alcohol can OF MILK THISTLE
lead to a fatty liver, which is characterised by increased fat
inside the liver cells. Binge drinking can also lead to your liver Related to the daisy and ragweed family, Milk
becoming inflamed, and in worst case scenarios, liver cells can Thistle is sometimes used as a natural treatment
be replaced by scar tissue which can lead to cirrhosis. for liver problems such as cirrhosis and jaundice, as
well as helping lower cholesterol levels. It has anti-
Our brains are also very sensitive organs, and while the odd inflammatory and antioxidant properties, and some
glass of wine or pint of beer here and there won’t cause too studies have found it has helped reduce damage
much damage, regular alcohol abuse could increase a person’s to the liver caused by free radicals. However, there
chances of developing dementia and impaired brain function. currently isn’t enough scientific data to confirm that
Milk Thistle can help liver problems.
Another issue altogether is weight gain caused by
alcohol. We’ve all heard of beer bellies, and that’s because
the calories in alcohol can lead to extra pounds on the scales
if you consume too much. Beer actually has a similar calorie
count as sugary soft drinks, while red wine has twice as much.
The amount of sugar contained in alcoholic drinks can also
play a part in a person gaining weight.

CAN ALCOHOL IN MODERATION
BE GOOD FOR YOU?

While we should live our lives by the age-old mantra of
‘everything in moderation’, this doesn’t necessarily apply to
alcohol, because unfortunately, messages are seriously mixed
over whether moderate consumption has any health benefits.

One study published in the journal Stroke found that light-
to-moderate alcohol consumption may lower the risk of stroke
in women.

Meanwhile, Spanish researchers studied men and women
aged between 55 and 80 years old and found that regular,
moderate wine drinking might reduce the risk of developing
depression, however, heavy drinking increased the risk.
Reporting in the journal BMC Medicine, researchers
said people drinking between two and seven
glasses of wine per week were less likely to be
diagnosed with clinical depression.

A GLASS OF RED WINE A DAY – MYTH

OR FACT?

A debate about red wine being good for your health

has been raging for years now, and studies have shown

it could be particularly beneficial because it is high in

antioxidants.

However, that doesn’t mean you should be cracking

open a bottle every night after work, as a recent study

published in the journal Gastroenterology found that

a glass a fortnight could be good for the gut, but

certainly not every night. The team at King’s College

London who carried out the study said the benefits

of red wine are likely to come from polyphenols –

compounds that white wine, beer and cider have

far less of. TRY ORDERING SMALL
These compounds could be good for the gut GLASSES OF WINE

because they increase the number of different

types of helpful bacteria. However, the findings INSTEAD OF LARGE ONES

are certainly not an excuse to start binging on AND DRINKING WATER
the merlot or malbec. BETWEEN ROUNDS

32 IMAGE SOURCE ½ GETTY

EAT WELL, LIVE BETTER

A GLASS OF RED
WINE A FORTNIGHT
COULD HELP YOUR

GUT, BUT DON’T
BINGE DRINK

IMAGE SOURCE ½ UNSPLASH / JEFF SIEPMAN 33

EAT WELL, LIVE BETTER

46 57

SENSATIONAL

68

44
34 EAT WELL, LIVE BETTER

63

47

SUPERFOODS

36 SUPERFOODS OR

SUPERFADS?

Separating the health from the
hype; just how nutritious are they?

54 EAT MORE FIBRE

Jump on the bran wagon – it's time
we learned to embrace the unsung
hero in our diets

60 WHOLESOME

WHOLEGRAINS

Not all carbs are created equal.
Embrace the grains for a longer life

52 64 SUPER-CHARGE

EAT WELL, LIVE BETTER YOUR MEALS

Take a look at these recipes for a
little dash of inspiration

35

SUPERFOODS
OR SUPERFADS?

Separating the health from the hype: just how nutritious
are some of the world’s most celebrated food heroes?

WORDS JACQUELINE SNOWDEN

IMAGE SOURCE ½ GETTY

36 EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

A ccording to Merriam-Webster Dictionary, CHECK YOUR INGREDIENTS
a ‘superfood’ is “a food that is rich in
compounds considered beneficial to a It’s always worth doing your research to see if you can get just
person’s health”. By this definition, almost any as much nutrition from a more humdrum (and often cheaper)
fresh food can be considered a superfood – if food. For example, super-trendy goji berries are touted
only potatoes had the same PR as avocados. as being higher in vitamin C than oranges, but so are kiwi
fruits! Bananas are widely known as being a great source of
Of course, it’s always exciting to try new foods and learn potassium, but a plain old potato (with the skin on) contains
how they can be doing us good from the inside out. While twice as much.
many so-called superfoods do have brilliant health benefits,
the hype surrounding them is the result of clever marketing. One thing that has been proven by study after study is that
The word ‘superfood’ itself has no scientific definition. a balanced diet featuring plenty of fresh fruit and veg (and
less processed foods) is key to a healthy life. It’s better to
BEHIND THE HEADLINES enjoy a wide variety of produce rather than pin your health
hopes on a few select miracle foods.
A lot of headline-grabbing claims are often the result of
laboratory tests on animals (or sometimes just a bundle of cells If you’re looking to branch out of your culinary comfort
in a dish or test tube) and the compounds they use may be zone and “eat the rainbow”, here are a few of the delicious
hundreds or thousands of times more potent than what we’d and nutritious so-called superfoods that will make a welcome
actually eat. There’s a big, unsubstantiated leap between an addition to your diet…
isolated chemical damaging cancerous cells in a laboratory
test tube to the headline “Superfood cures cancer” – but A balanced diet
sensationalising the story sells papers and gets clicks. featuring plenty of fresh
fruit and veg is key to a
Large-scale studies of the diets of real people eating real
food (not just super-concentrated supplements) over a long healthy life
period of time are the best indicators of just how beneficial
a food really is. With growing interest in the idea of food as
medicine, hopefully we will see many more studies unravelling
the intricate links between specific foods and their effects on
our long-term health.

THEY MAY NOT WORK IMAGE SOURCE ½ GETTY
MIRACLES, BUT YOU
SHOULD DEFINITELY 37
ENJOY SUPERFOODS

AS PART OF A
BALANCED DIET

EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

AVOID COMBINING
BERRIES WITH DAIRY

– MILK PROTEINS
MAY PREVENT

BERRIES’ BENEFICIAL
ANTHOCYANINS FROM

BEING ABSORBED

BERRIES

SMALL, SWEET AND SHARP: WHY BERRIES MAKE
AN IDEAL HEALTH BOOSTING SNACK

Berries are some of the best fruits to incorporate into your even reduce the symptoms of depression and age-related
five-a-day. Compared to other fruits they are relatively cognitive decline.
low-sugar and contain good levels of fibre, which helps
slow the release of sugar into the bloodstream. Enjoying a It’s not just trendy acai and goji berries that are
regular snack of berries has been linked to better weight superfoods, though. The humble blackcurrant contains more
management, improved cardiovascular health, and may anthocyanins than the more fashionable blueberries, and
around 37 times more vitamin C to boot!

IMAGE SOURCE ½ GETTY

38 EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

NUTS & SEEDS

THESE SMALL AND MIGHTY SNACKS
PACK A NUTRITIONAL PUNCH

Nuts and seeds are packed with healthy unsaturated fats,
protein, vitamins and minerals. Brazil nuts, for example,
are a fantastic source of selenium (important for thyroid
function), pistachios are rich in vitamin B6 (helps regulate
hormones), while sunflower seeds contain lots of vitamin E
(great for the skin).

Try to incorporate a selection of different nuts and seeds
into your diet to get the most out of their unique benefits.
Snack on plain rather than salted or honey roasted varieties
– you can always sprinkle them with your own spice mixes to
add flavour without excess salt and sugar.

JUST 30 GRAMS
(1 OUNCE) OF NUTS
AND SEEDS A DAY
WILL ADD PLENTY OF
VALUABLE NUTRIENTS

TO YOUR DIET

IMAGE SOURCE ½ GETTY

EAT WELL, LIVE BETTER 39

LEGUMES DRIED PULSES ARE
OFTEN CHEAPER, BUT
WHY YOU SHOULD GET MORE OF YOUR
PROTEIN FROM THESE PODS AND SEEDS TINNED ONES ARE
PRE-SOAKED SO THEY
The legume family, or pulses – such as beans, lentils and
peas – are an excellent source of plant protein. It’s not only CAN BE COOKED
vegetarians and vegans who benefit from eating more protein MUCH FASTER
from plant sources: regularly swapping your usual portions
of red meat for low-fat legumes can help reduce the risk of
cardiovascular disease, stroke, diabetes and obesity.

These power-pulses are also high in fibre, and the
combination of protein and fibre can help keep you feeling
fuller for longer. What’s more, they are are a good source of
vital nutrients like calcium, potassium, zinc, B vitamins and
various antioxidants.

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

40

SUPERFOODS OR SUPERFADS?

CRUCIFEROUS
VEGETABLES

MEET THE CANCER-FIGHTING MEMBERS
OF THE CABBAGE FAMILY

While kale hogs the superfood spotlight, cauliflower and
Brussels sprouts may not spring to mind when you think
of health food. But they are all members of the cabbage
or cruciferous family. Per calorie, they contain higher
levels of vitamins A, C, E and K than most other veg. They
also contain compounds called glucosinolates, which (in
laboratory studies) have been found to prevent cancer cell
multiplication, and neutralise harmful free radicals. More
research is needed to see whether these amazing
benefits occur in our bodies too, but studies
indicate that people whose diets contain more
cruciferous vegetables do have a statistically
lower risk of developing
certain cancers.

EAT WELL, LIVE BETTER CRUCIFEROUS VEG,
INCLUDING CABBAGES,
BROCCOLI, RADISHES
AND TURNIPS, CONTAIN
BENEFICIAL PREBIOTICS
THAT FEED YOUR GUT

FRIENDLY BACTERIA

IMAGE SOURCE ½ GETTY

41

BEETROOT’S RICH
PURPLE HUE COMES

FROM BETALAINS
RATHER THAN

ANTHOCYANINS, BUT
THE COMPOUNDS HAVE

SIMILAR BENEFITS

RED, PINK &
PURPLE PRODUCE

GIVE YOUR DIET AN INJECTION OF COLOUR TO
GET AN ANTIOXIDANT BOOST

Most fruit and veg that are deep red, pink and purple get
their colour from pigments called anthocyanins. These
pigments are antioxidants which help protect our bodies from
the effects of free radicals – naturally occurring particles that
can cause damage to our DNA and cells.

Look for vibrant purples and reddish tones when shopping
to identify different sources, such as cherries, blackcurrants,
blueberries, red cabbage, pomegranate seeds and
cranberries. Also look out for purple varieties of other veg,
like potatoes and carrots, as they’ll contain more antioxidants
than their more common relatives. Remember, the benefits
are in the pigmented parts of the plant, so enjoy your
aubergines with the skin on!

IMAGE SOURCE ½ GETTY

42 EAT WELL, LIVE BETTER

LEAVE CHOPPED
GARLIC 10-15

MINUTES BEFORE
COOKING TO
RETAIN MORE
BENEFICIAL
COMPOUNDS

ALLIUMS IMAGE SOURCE ½ GETTY

A FLAVOURSOME FAMILY OF 43
VEGETABLES THAT UNLEASH THE
SUPERPOWERS OF SULPHUR

The allium family includes onions, garlic, leeks, chives and
shallots. Not only do these foods add punchy flavour to our
favourite dishes, they also contain many chemicals that are
beneficial to our health. Organosulfur (sulphur-containing)
compounds help to lower cholesterol and blood pressure,
while phytochemicals support the immune system and act
as anti-inflammatories. Some studies also suggest that garlic
and onions in particular may be anti-fungal, antibacterial and
antiviral. They also contain prebiotic fibre, which feeds the
good bacteria in our guts.

The downside? The beneficial sulphur-based compounds
are also responsible for the dreaded garlic breath – arguably
a small price to pay!

EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

SWEET UNLIKE REGULAR
POTATOES POTATOES, SWEET
POTATOES COUNT
A SWEET, STARCHY ROOT FILLED TO THE BRIM TOWARDS YOUR FIVE-A-
WITH VITAL VITAMINS DAY. AROUND 80G/2.8OZ
COUNTS AS ONE PORTION
Despite its name, the sweet potato is not closely related
to the common potato. This root is full of fibre, vitamin EAT WELL, LIVE BETTER
C, calcium, vitamin K, iron, B vitamins and carotenes, the
antioxidant compounds that gives it its orange colour.
Carotenes convert to vitamin A in our bodies (which benefits
your eyes and immune system) and a single sweet potato
provides around 400% of your daily recommended intake.
That’s more than any other root vegetable!

Orange varieties are the most common, but if you can find
purple ones they can contain a whopping 300 times more
health-boosting compounds. Don’t bother peeling them, as
lots of their nutrients are present in the skin.

IMAGE SOURCE ½ GETTY

44

SUPERFOODS OR SUPERFADS?

OILY FISH

THE NUTRITIOUS PROTEIN SOURCE
HELPING TO PROTECT HEARTS AND MINDS

Oily fish such as salmon, sardines, mackerel and
herring, contain oil throughout their bodies (unlike
white fish, whose oils are concentrated in their livers).
They are a fantastic source of long-chain omega-3
fatty acids which perform a huge range of important
roles in the body, particularly in maintaining healthy
brain and heart function.

There is some limited evidence to support oily
fish’s reputation as a ‘brain food’, but a few pieces
of salmon won’t turn you into Einstein overnight. One
study found that older adults who had at least one
seafood meal per week performed better in thinking
skills tests.

IT IS RECOMMENDED IMAGE SOURCE ½ GETTY
THAT WE AIM TO
45
HAVE 2-3 PORTIONS
OF FISH EACH WEEK,
WITH AT LEAST ONE

BEING OILY

EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS? A LARGE-SCALE
STUDY IN CHINA
EGGS FOUND THAT AN
EGG A DAY CAN
IN TERMS OF NUTRITION AND VERSATILITY, FEW REDUCE THE RISK
INDIVIDUAL FOODS CAN BEAT A GOOD EGG OF HEART DISEASE

Eggs are seen as a superfood because they are a ‘complete’
source of protein – meaning they contain all nine essential
amino acids that our bodies can’t make on their own. What’s
more, they have many other vital nutrients such as selenium,
B vitamins and vitamin D.

In the past there were concerns that overindulging in eggs
could raise cholesterol levels due to the cholesterol content
of the yolks. But as part of a healthy diet there is no reason
to limit yourself to egg white omelettes all the time – the
yolks contain high levels of the important fat-soluble vitamins
A, E and K.

IMAGE SOURCE ½ UNSPLASH / JAKUB KAPUSNAK

46 EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

GREEN TEA ONE STUDY FOUND
THAT ANTIBACTERIAL
CHOOSE GREEN OVER BLACK TO GET THE MOST
OUT OF YOUR DAILY BREW COMPOUNDS IN
GREEN TEA MAKE IT AN
Green tea has an enviable reputation as a health food, but not EFFECTIVE MOUTHWASH
all claims are backed up by scientific evidence. Experiments (PLUS YOU CAN SAFELY
have found no substantial links between green tea and the
prevention of cancer, nor is it some kind of magical fat- SWALLOW IT!)
burning weight-loss tonic.
47
It does, however, help to reduce the risk of heart disease
and stroke – a benefit thought to be linked to anti-
inflammatory antioxidants called catechins. These compounds
are present in black tea as well, but green tea contains up to
ten times as much. Also, popping a slice of lemon in your tea
may improve the proportion of catechins your body absorbs
by up to five times.

IMAGE SOURCE ½ GETTY

EAT WELL, LIVE BETTER

SUPERFOODS OR SUPERFADS?

PROBIOTIC IMAGE SOURCE ½ GETTY
YOGURTS AND KEFIR
CAN HELP RESTORE EAT WELL, LIVE BETTER

THE NATURAL
BALANCE OF YOUR

FRIENDLY GUT
BACTERIA

KEFIR &
YOGURT

GIVE YOUR GUT BACTERIA A HELPING
HAND WITH THESE DELICIOUS DAIRY
PRODUCTS

Recent scientific studies are revealing the influence
our gut bacteria have on our overall health. An
imbalance of gut bacteria has even been linked to
neurological conditions like Parkinson’s disease and
depression. You can help keep your good bacteria
thriving by feeding them probiotics like yogurt and kefir
(a fermented milk drink). Look for products that contain
live cultures, which are strains of gut-friendly microbes.
Adding these beneficial bacteria to you diet can help
improve symptoms of digestive disorders, too, such as IBS
and Crohn’s disease.

Like other dairy products, both yogurt and kefir are also
great sources of calcium, which helps maintain strong bones.

48

SUPERFOODS OR SUPERFADS? IMAGE SOURCE ½ GETTY

OLIVE OIL

THE NOT-SO-SECRET INGREDIENT BEHIND THE
MEDITERRANEAN DIET’S SUCCESS

Olive oil is one of the most widely used ingredients in the
world, but this store-cupboard staple has been shown time
and time again to have health-boosting benefits. It’s rich in
monounsaturated fats, which help to reduce levels of harmful
LDL cholesterol in the blood, and omega-3 fatty acids,
which can help reduce high blood pressure. Extra virgin olive
oil in particular has anti-inflammatory effects – one study
found that 3.5 tablespoons of the oil was equivalent to 200
milligrams of ibuprofen.

It’s not just our physical health that olive oil can improve
either. One study found that people whose diets contain
more olive oil have a lower risk of depression.

OLIVE OIL CONTAINS
MANY POWERFUL
ANTIOXIDANTS
WHICH HELP

PROTECT THE BODY
FROM CELL AND DNA

DAMAGE

EAT WELL, LIVE BETTER 49

CHOOSE FRESH SUPERFOODS OR SUPERFADS?
GINGER OVER DRIED
GINGER
WHERE POSSIBLE
– IT CONTAINS THE RESTORATIVE PROPERTIES OF GINGER
HIGHER LEVELS HAVE BEEN REVERED FOR CENTURIES
OF BENEFICIAL
GINGEROL This spicy, aromatic root has been used as both food and
medicine since ancient times. The fresh root contains
compounds called gingerols which have anti-inflammatory
effects similar to ibuprofen. Ginger teas have been used to
soothe nausea and mild digestive issues such as stomach
aches, indigestion and motion sickness. There is also some
evidence to suggest eating a few grams of the fresh root
after exercise can reduce the intensity of delayed onset
muscle soreness (DOMS).

In the kitchen, ginger is a highly versatile ingredient which
can be enjoyed in both sweet and savoury dishes in its fresh,
dried, powdered, stem, crystallised or pickled form.

IMAGE SOURCE ½ GETTY EAT WELL, LIVE BETTER

50