NUTRITION TIPS DIET ADVICE FOOD FACTS
HOLD BACK THE YEARS
It’s true. You really can eat yourself young. So say researchers at the Westmead Institute in New South Wales, Australia. It’s the first study to look at the link between carbohydrate intake and healthy ageing, and the researchers found those with the highest intake of dietary fibre, found in fruits, vegetables and grains, had almost an 80 percent greater chance of living a long and healthy life– including less risk of high blood pressure, diabetes and dementia.Summer salad anyone?
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A HOT TOPIC
How hot do you like your morning cuppa? According To a World Health Organisation review, if it’s piping hot it’s ‘probably’ carcinogenic, which makes it as risky as eating red meat, frying food at high temperatures and having HPV (human papillomavirus). Above 65oC is the danger zone, say the scientists, as it could risk cell injury in the oesophagus. Tea brewed for four minutes with milk added is 60oC, but Americano-style black coffee straight from the machine needs to cool before you swig. The same goes for coffee or hot chocolate made with boiling water from a kettle.Leave for a few minutes before serving.
BIG UP FOR BARLEY
Oats are the best-known grain for lowering cholesterol, but it’s time to add barley to your armoury, according to a review published in The European Journal of Clinical Nutrition. The study examined the effects of barley and barley products not just on LDL cholesterol, but also another ‘bad’ types not so often studied,such as ‘non-HDL’ cholesterol and the apolipoprotein B (apoB), which carries bad cholesterol through the blood.Barley was found to lower all of them successfully. The grain takes a little longer to cook, but is a good substitute for brown rice. It’s high in protein and fibre, anda super-slow-releasing carb, too.
5-A-DAY TO GO
Fresh fruit and veg can get bashed in your bag, so try these portable alternatives
£1 for 35g; Tesco Gently baked at a low temperature, a small handful of these tasty morsels counts towards your five a day. We particularly love the mango!
Tesco Crunchy Sweet Potato Slices
£1 for 30g; Tesco Just 100 per cent dried sweet potato, with no additives, these super- crunchy snacks also count as one of your five a day.
Clearspring 100% Fruit on the Go, 95p per 100g pouch Holland & Barret
Why should squeeze pouches just be for kids? These organic fruit pureés are prepared with minimal heat. Choose from pear, apple & blueberry or apple & mango.
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