Honestly, there is not a big difference between potato and sweet potato.

However, white potatoes have a bad rep, all thanks to sneaky marketing. When we analyse the science between the potato varieties, we don’t see significant differences in terms of the macronutrients - It’s more about the micronutrients. Today, we will explore the similarities and differences between the potatoes and strategies to optimise our health.

Potato vs sweet potato

There is not a lot separating the potatoes in terms of nutrition. The energy density, carbohydrate, protein and fat content is virtually the same. The differences exist between the micronutrient makeup and the taste.  

Similarities

• The potatoes virtually provide the same amount of kJ per 100g (sweet potatoes are 20kJ higher, so not a massive difference).
• White potatoes have slightly less carbohydrate per 100g. However, the difference is not significant.
• Protein is the same between the potato varieties.

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Rural obesity is multifactorial, with the main factors involving limited access to healthcare services and a lack of knowledge. Today, we will dive more deeply into the reasons behind rural obesity and what can be done to improve community health outcomes.

A bit of history

From 1985, a 30-year study was conducted, looking into obesity rates across geographical locations. Initially, results indicated that those in rural areas were 75% more likely to be a healthy weight than those living in the city. However, since this first stat, the results have flipped, and those in rural areas are more likely to be overweight or obese.

So, what are some of the reasons behind rural obesity?

1. Income is generally lower. This means that people have less of an ability to purchase healthy food.
2. Lack of environmental support. There are fewer parks, pathways, and exercise equipment in rural areas compared to metropolitan areas.
3. Less access to healthcare facilities. The number of public and...

In short, no, caffeine is not bad for your health. In fact, you may be doing yourself a disservice if you cut out caffeine entirely.

Having said that, we do need to be mindful about how much caffeine we are consuming, as it can cause some nasty side effects if we have too much. Today, we will go through caffeine recommendations, the benefits and the negatives.

Recommendations 

The recommendations for caffeine sit at 400mg per day. However, this is purely a ballpark figure, which equates to:

• Two-three espressos
• Four instant coffees
• Six-seven green teas
• Eight-ten black teas

When it comes to coffee, the limit is three. For those who are pregnant or breastfeeding, the limit drops to one or two. Additionally, those who have heart conditions need to be wary about how much caffeine they are consuming. If you're concerned, it's best to discuss caffeine intake with your GP.  

Benefits of caffeine 

When it comes to caffeine consumption, there is a range of...

Vitamin C is responsible for managing many body functions, like keeping tissues together, producing thyroid hormones and optimising mental health.

It an essential antioxidant which is one of the bodies best lines of defence! But what happens if we cannot get enough Vitamin C? Today we will answer this question, as well as provide strategies to increase Vitamin C intake!

Nutritional consequences

A lack of Vitamin C can lead to severe consequences, impacting both physical and mental health.

When our body does not have enough Vitamin C, it starts to break down. This can result in symptoms like:

• Bleeding
• Bleeding gums
• Pain
• Loose teeth
• Slow-healing wounds

This is what happened to sailors and seafarers, with the condition commonly referred to as scurvy. However, when the seamen introduced citrus fruits, like oranges and mandarins, they could avoid the symptoms above. 

Vitamin C deficiency can also lead to...

1. Thyroid issues. Vitamin C is needed to produce thyroid hormones....

When we're comparing leafy greens, the evidence is pretty clear cut. Spinach is the vegetable with more health benefits!

Below I'll outline the benefits and differences between each vegetable and some recommendations to optimise our intake. We will go through the macronutrients and micronutrients of each leafy green, and determine which veggie has a higher concentration of each nutrient.  

Macronutrients 

In terms of energy-density and macronutrient content, these leafy greens are very similar. The only significant difference is fibre content, which spinach wins hands down. 

 Spinach 

• Fibre. Essential for keeping the digestive system healthy and for promoting regular bowel movements.
• Protein. Essential for building and repairing body tissues and providing the body with a structural framework. 

 Kale

• ­Carbohydrate. The bodies primary fuel source, which feeds the brains high energy demands.

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To be vegan means following a plant-based diet. However, there are some extra complexities that come with this lifestyle, that we need to consider. 

From a nutrition perspective, we can follow a vegan diet and live a perfectly healthy lifestyle. Our bodies are incredibly adaptable and can transition from an omnivore diet to a vegan diet quite easily. However, before making this change, it is essential to ask ourselves a critical question. What is the motive for becoming vegan?

Is it for ethical reasons? Or is it for health reasons?

If it’s for ethical reasons, then there's nothing wrong with becoming vegan. If it's for health reasons, then you need to question the motive behind this. There is no extra benefit transitioning to a fully vegan diet. Sure, you may eat more vegetables, but that is the same number of vegetables you could be eating as part of an omnivore diet. You also need to be more aware of what you’re eating, and if you’re having adequate...

Prebiotics feed the bacteria in our gut, whereas, probiotics are the healthy bacteria that live inside our gut.

Currently, there is a lot of research being undertaken into the effects of prebiotics and probiotics. Just about every condition is linked with gut health, highlighting the importance of optimising our intake of nutritious food and healthy gut bacteria.  

Prebiotics

Prebiotics are responsible for feeding the good gut bacteria in our bowel (aka the probiotics). Consuming a wide range of prebiotics encourages the growth of probiotics.

What are common food sources of probiotics?

• Vegetables: Onion, garlic & potatoes (cooked and then cooled).
• Fruit: Banana, watermelon & grapefruit.
• Oats.
• Breastmilk.
  
  

Potatoes are an interesting prebiotic, as they contain something known as resistant starch. Resistant starch feeds our gut bacteria, has anti-inflammatory effects, improves our immune system and increases the number of cells in the bowel. In turn, this...

Achieving New Year’s resolutions can be damn right tricky!  

Luckily, we have three terrific tips for setting you onto the road for success! These evidence-based strategies will help you to smash out your 2021 goals, ultimately leading to a better version of yourself. Whether it be to lose weight, pay off your house, get a promotion, increase muscle mass… the sky is the limit! 

1. Physically document your New Year’s resolutions.  

You want to write it down and review it regularly. This is to monitor the state of change and progression. You may find it beneficial to set a reminder in your phone or on your outlook calendar.

2. Share your resolutions. 

The evidence suggests if you share a goal with a trusted person or make a goal public, you are more likely to achieve it. Sharing goals can give you a level of accountability.

3. Create a vision board. 

A vision board is a collation of pictures, affirmations and images of...

Fussy eating is best-managed through food experimentation, patience and showing compassion.  It's quite common for those in early childhood, but it can also extend into adulthood. 

Fussy eating is described as a pattern of eating that is quite selective and restrictive in nature. People may avoid certain foods due to taste, texture, smell, sight and fear. It can be related to the cognitive development of a person and their willingness to try new foods and the psychological aspect of food associations. Today, we will identify what can contribute to fussy eating in children and adults, and how to overcome this.  

The role of genes:

There are specific genes or gene variants that can affect people’s taste preferences. For instance, having the GLUT-2 gene gives people a preference for sweeter foods. In some cases, this may explain why people prefer sweet over savoury foods. Additionally, some people describe themselves as “super-tasters”...

After an…interesting year, it’s time to put our health into the driver’s seat and kick-off 2021 with a bang! CQ Nutrition has developed a new mobile magazine – Food For Thought.

This is a monthly magazine, which draws together evidence-based information to help you achieve your New Year’s resolutions. It’s designed to be read on the go, with it being easily accessible through a smart device. You can also access all published issues through the link at the end of the article. 

So what’s generally covered in the Mobi-Mag?

• SCOOD $50K Health Challenge.
• Healthy recipes, e.g., Ketogenic baked chicken, sticky miso tofu and beef ragu.
• A topical diet, e.g., intermittent fasting.
• Information regarding the InBody Composition Analyser.
• A reader’s recipe reboot.
• Punching above your weight – a podcast focusing on people’s individual battles with weight loss.
• A free meal plan, e.g. Intermittent fasting.

If...