Why you can enjoy cheese, chocolate and pasta [Beuzz]

When it comes to healthy eating, experts believe a little of what you like is good for you.

Clare Gray is a registered dietitian and chef. Having worked in renowned restaurants such as Spring at Somerset House in London and Chez Panisse in California, she is passionate about helping her customers enjoy a healthy and balanced diet, which also includes desserts. “What I see so often, when people talk about healthy eating, is that the fun and enjoyment of food is lost,” Gray says.

And yet denying herself can lead to unnecessary behavior and in her practice she sees many people buying low-fat and low-sugar alternatives to their favorite foods. “They say, ‘I bought the WeightWatchers version, but then I ate the whole package. “”

“All of this translates into feelings of shame around food and unattainable weight goals,” says Jordan Vyas-Lee, psychotherapist and co-founder of the Kove Mental Health Clinic. “We get lost in a range of negative emotions around food, weight and self-image.”

Over time, restrictive eating causes us to become more and more obsessed with the very foods we’re trying to cut back on, and then we tend to dwell on our perceived lack of willpower.

While obesity is undoubtedly a problem, the culture of denial does not help. Research suggests that around 80% of people who lose a lot of weight don’t keep it off, and according to studies, dieters regain on average more than half of what they lost in two years.

“If you restrict your diet, it’s just not sustainable and will often lead to a breakout,” says Gray. The key to preventing it? Breaking the cycle of yo-yo dieting and indulging in weird treats, which is better for our health and waistline.

How to indulge yourself – without guilt:

Chocolate

As an after-meal treat, your Easter eggs belong in a healthy diet, as long as you “eat something first that will give you energy and nutrient balance,” says Gray.

While low-cocoa chocolate can be high in sugar and fat, dark chocolate, which is over 70% cocoa solids, is a source of polyphenols. “These are bioactive chemicals that can have real nutritional benefits,” says Gray. “It’s also enjoyable, which in itself is a benefit when consumed in small amounts.”

Potatoes

Although they are a vegetable, potatoes do not count as a vegetable on the Harvard Healthy Plate because they are high in carbohydrates that the body digests quickly, causing spikes in blood sugar.

“It’s starches — like bread, rice, and pasta — that impact our blood sugar levels,” Gray says. “New potatoes are a great option because they have a lower glycemic index, but that doesn’t mean you can’t have a few roasts.”

When eating fries, says Gray, “think about what else you have on your plate. Are there also vegetables?

Bridget Benelam, from the British Nutrition Foundation, adds: “Potatoes are a source of potassium and thiamin and also provide vitamin C and fibre, so they can be part of a healthy diet. Just avoid adding a lot of fat or oil when cooking and eat the skin for more fiber.

Pasta

Italians traditionally eat pasta as part of their primi piatti. In other words, a small portion which is usually followed by a second of vegetables and meat or fish. “The way we eat pasta in the UK is often quite unbalanced, with large portions and minimal vegetables and protein,” says Gray. “So think about the overall balance of what else you eat.”

Cheese

“There’s not a huge amount of science on this right now,” Gray says, “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 whole cheese does not raise cholesterol in the way one would expect,” Benelam says. “It may be due to its nutrient content, but it’s still not a good idea to eat excess cheese.”

Putting vegetables on your cheese board is also a good way to rebalance your gluttony. “Cheese and biscuits are not a balanced meal, so add celery, apple, grapes or chicory,” says Benelam.

Red meat

There is an association between red meat and colon cancer, Benelem says, but adds, “Red meat is a source of important nutrients, including iron, zinc and B vitamins. we would need to reduce their consumption, it is not necessary to eliminate it completely.

Gray draws a distinction between red meat and processed meats. The first being something that many iron-deficient women could benefit from: “Obviously you can get iron from plant sources, but the reality is that it’s much harder to absorb.”

“A study from the University of Bath suggests that drinking coffee on an empty stomach, as a way to wake you up, can lead to higher blood sugar levels after breakfast and a greater drop in energy later in the day,” says nutritionist Rhiannon Lambert. So drink coffee with your breakfast.

“Drinking too much coffee [600mg+ a day, which is roughly six cups] can lead to anxiety and heart palpitations,” adds Lambert. And stop drinking it at lunch to sleep better.

Alcohol

A glass of red wine has been touted as healthy due to the compound resveratrol. However, it’s nowhere near the amount needed to have an effect. The reality is that alcohol is a toxin and even in small amounts can be very harmful. However, knowing this, many of us still enjoy a drink.

“The science is pretty clear,” says Gray. “That being said, on a celebratory occasion, people will want a drink.” His advice is to drink no more than twice a week, always make sure you eat when you drink, and stagger alcoholic beverages with soft drinks or water.

“Be mindful in your drinking process. Don’t sit in front of the TV and drink wine. Choose one that you really like and be mindful of your drinking rather than pushing it away.

The Daily Telegraph UK