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.
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.
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.
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.
The recommendations for caffeine sit at 400mg per day. However, this is purely a ballpark figure, which equates to:
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.
When it comes to caffeine consumption, there is a range of...
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!
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:
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.
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.
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.
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?
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...
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 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?
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...
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!
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.
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.
A vision board is a collation of pictures, affirmations and images of...
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.
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”...
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.