Yes, you can eat `FORBIDDEN' foods
It's possible to be healthy while enjoying chocolate and pasta
When it comes to a healthy diet, experts believe a little of what you fancy does you good.
Clare Gray is a dietitian and chef who is passionate about helping her clients enjoy a healthy, balanced diet, which includes dessert, too. “What I see so often, when people talk about healthy eating, is that the enjoyment and pleasure of food is lost,” says Gray.
Denying ourselves can lead to unhelpful behaviour and Gray says she sees many people in her practice buying low-fat, low-sugar alternatives to their favourite foods. “They say, `I bought the Weightwatchers (now known as WW) version, but then I ate the whole packet.'”
Over time, restrictive eating makes us fixated on the very foods we're trying to cut back on, and then we tend to dwell on our perceived lack of willpower.
“All of which results in feelings of shame around food and unattainable weight goals,” says Jordan Vyas-lee, psychotherapist and co-founder of mental health clinic Kove. “We get lost in a range of negative emotions around food, weight and self-image.”
Denial culture doesn't help. Research suggests that roughly 80 per cent of people who shed a significant amount of weight don't maintain it and, according to studies, on average dieters regain more than half of what they lose within two years.
“If you are restricting your diet, that's just not sustainable and will often result in a blowout,” says Gray. So stop yo-yo dieting and allow yourself the odd treat, which is better for our health and waistlines. “Weight-cycling has been shown to be inflammatory and bad for our heart health, and it can also contribute to gut issues and diabetes,” she adds. “When we restrict the things we love, things happen in the long term that aren't about willpower. Your metabolism slows down and hunger increases.”
Eating a little of what we fancy prevents negative cycles, keeps blood sugar stable and promotes good mental health, agrees Vyaslee. Here's how to treat yourself — guilt-free.
Weight-cycling has been shown to be inflammatory and bad for our heart health, and it can also contribute to gut issues and diabetes.
CHOCOLATE
As a post-meal treat, chocolate has a place in a healthy diet, providing you “eat something that will give you energy and a balance of nutrients first,” says Gray.
While low-cocoa solid chocolate can be high in sugar and fat, dark chocolate, containing more than 70 per cent cocoa solids, is a source of polyphenols. “These are bioactive chemicals that can have real nutritional benefits,” says Gray.
POTATOES
Despite being a vegetable, potatoes don't count as one on Harvard's Healthy Eating Plate because they are high in the type of carbohydrate the body digests rapidly, causing blood sugar spikes.
“They're a starchy food — like bread, rice and pasta — which have an impact on our blood glucose levels,” says Gray. “New potatoes are a great option because they have a lower glycemic index, but that's not to say you can't have a few (roasted potatoes).”
Bridget Benelam, of the British Nutrition Foundation, adds: “Potatoes are a source of potassium and thiamine and also contribute vitamin C and fibre, so they can be part of a healthy diet. Just avoid adding lots of fat or oil when cooking and eat the skin for extra fibre.”
PASTA
Italians traditionally eat pasta as part of their first course, followed by a second course of vegetables and meat or fish. “The way we eat pasta in the U.K. is often quite unbalanced, with large portions and minimal vegetables and protein,” says Gray. “So think about the overall balance of what else you're eating.”
CHEESE
“There's not a huge amount of science on it currently,” says Gray, “but cheese is one of the oldest fermented foods” that we know is good for gut health.
However, it is also a source of saturated fat. “Although relatively high in saturated fat and salt, there is some evidence that full-fat cheese does not raise cholesterol in the way that might be expected,” says Benelam. “This may be due to its nutrient content, but it is still not a good idea to eat cheese to excess.”
RED MEAT
There is an association between red meat and colon cancer, says Benelam, but adds: “Red meat is a source of important nutrients including iron, zinc and B vitamins. So while many of us could do with cutting back on our intake, it doesn't have to be cut out altogether.”
COFFEE
In small amounts, caffeine can increase diversity in the gut microbiome due to the soluble fibre and prebiotic properties found within it, which can also help improve mood.
“A study from the University of Bath suggests that drinking coffee on an empty stomach, as a way to wake you up, may lead to increased blood sugar levels after breakfast and greater energy dips later in the day,” says nutritionist Rhiannon Lambert. So drink coffee with your breakfast.
“Drinking too much coffee (600 mg+ a day, which is roughly six cups) may lead to anxiety and heart palpitations,” adds Lambert. And stop drinking it at lunchtime for better sleep.
ALCOHOL
A glass of red wine has been touted as being healthy due to the compound resveratrol. However it doesn't have anywhere near the amount needed to have an effect. The reality is that alcohol is a toxin and even in small quantities can be quite damaging.
Gray recommends not drinking more than a couple of times a week, to make sure you are eating when you're drinking, and to stagger alcoholic drinks with soft ones or water.