HEALTHY LUNCHES TO KICKSTART YOUR HEALTH

Eat to Beat Disease recipe pullout

IN THE third part of this groundbreaking series, one of the UK’s top dietitians reveals how to tackle inflammation, the biggest health risk we all face.

DeMOnISInG certain food groups is counterproductive — not only does it mean we can miss out on key nutrients, but we simply crave the food we can’t have, so may end up gorging on it later.

However, some foods are more inflammatory than others — especially if we eat too much of it — and so moderation is key.

excess dairy, carbohydrates and meat have all been linked with inflammation as our body’s natural defence system over-reacts to this overconsumption; this in turn can trigger a range of chronic health conditions.

But it’s not as simple as saying ‘ cut these out of your diet and you will never get ill’. I never recommend cutting out whole food groups. It is about knowing the pros and cons and selecting the best ways to eat them.

and the fact is these major food groups are important as they contribute valuable nutrients that have a profound effect on our wellbeing. Of course, you can give up dairy or meat and still have a deliciously well-balanced, nourishing diet but if you decide to cut down on a certain food group, you must ensure you fill any nutrient gaps so you don’t end up actually putting yourself at risk of inflammatory conditions while trying to improve your health by cutting down on inflammation.

Indeed, these ingredients actually feature in some of the anti-inflammation recipes I’ve devised exclusively for Mail readers.

Today, I’ll explain more about the main food groups that are linked with inflammation and how to integrate them in a healthy way as part of an antiinflammation plan.

MY TAKE ON DAIRY

daIry foods are a rich source of calcium, protein and iodine, which are all needed as part of a healthy diet. In 2017, a major review of 52 clinical studies found that while the saturated fat present in dairy foods is inflammatory, other compounds it contains, such as vitamin d, calcium, essential fatty acids and protein, may reduce inflammation. CONS: There is evidence that saturated fats (found in high quantities in dairy) are linked with raised cholesterol and an increased risk of heart disease. CONCLUSION: you can have some dairy in your diet — focus on yoghurt and milk and limit the amount of butter, cream and cheese you consume, as these tend to be higher in saturated fat.

CARBOHYDRATES

GraIn-BaSed complex carbohydrates (such as oats, wholegrain bread, brown rice and spelt) are rich in nutrients and generally have a low glycaemic index, which means they are digested slowly and release consistent energy throughout the day. Studies show that diets with a low glycaemic index may offer anti-inflammatory benefits. CONS: Simple, or refined, carbohydrate products (such as white bread and pasta, biscuits and cakes) have most of their fibre removed as part of the manufacturing process, and are made with bleached and refined flour, as well as added sugar.

Most of the goodness is removed along with the grain, so they don’t have the minerals and vitamins that complex carbs contain. They also release their sugar quickly into the bloodstream, prompting the body to release insulin to absorb the

sugar for energy or storage. Over time, eating a lot of simple carbohydrates can lead to insulin resistance, a precursor to type 2 diabetes, and promote inflammation that can lead to disease. CONCLUSION: Swap white bread and simple carbs for fibre-rich wholegrain foods, which provide valuable nutrients while reducing inflammation.

MEAT

AnimAl protein is a source of the eight essential amino acids — the building blocks of protein, called ‘ essential’ because we can’t produce them in our body and they are needed for muscle and tissue repair, immunity and general strength and endurance.

Red meat, such as beef, also provides vitamin B12 and omega 3, which both have anti-inflammatory effects. CONS: Unless you’re going to the butcher or supermarket meat aisle, a lot of meat you eat will be processed — for example, hotdogs, bacon and nuggets. it is ultraprocessed foods like these, plus the saturated fat in some meat and meat products, which will cause inflammation. CONCLUSION: The current advice is to limit our intake of processed meat and to keep our consumption of red meat to 500g or under a week.

To balance the cost, buy a smaller amount of lean meat and use it to add flavour and goodness to dishes such as soups and pasta sauces, rather than it being the focus of the plate. Ask a butcher to recommend inexpensive cuts, such as knuckles, hocks, oxtail and brisket, which are deliciously tender when slow cooked.