Stay up-to-date with the latest health news and research into food and nutrition.
Train low to burn fat
Did you know that exercising before breakfast can help you burn fat more effectively? Elite performance nutritionist, James Collins, explains...
Training low essentially means working out when your muscle stores of glycogen (glucose) are low, which encourages the body to tap into fat stores for energy. The most common way to achieve this is to fit in an exercise session before breakfast, although training after a protein-based, low-carb breakfast, exercising twice a day or following a low-carb diet will have a similar effect. Just take care as this technique increases strain on muscles and reduces the training quality of harder sessions. Check with your GP that you can ‘train low’ safely and effectively.
Discover more: Which sports nutrition trends are worth trying?
Keep blood sugar steady
It’s a tough challenge to cut out sugar completely, but is there still a way to enjoy a sweet treat without sending your blood sugar spiralling? Combining high GI foods (foods that affect your blood sugar quickly) with foods high in fibre, protein and fat helps to slow the release of sugars into the blood stream, so next time you eat a hunk of watermelon enjoy alongside a portion of almonds.
Find out more about low GI foods.
Add some serious nutrition credentials to your salad with this vibrant root veg…
- Betalains give beetroot its deep purple colour and antioxidant properties
- Nitrate-rich beetroot juice has been linked to lower blood pressure and improved athletic performance
- One study has suggested that a high nitrate diet may improve blood flow to the brain
- Beetroot is also a good source of folate, iron, manganese and potassium
Dietitian Emer Delaney explains how food affects mood…
Dopamine is a neurotransmitter which directly affects the reward and pleasure centres in the brain and boosts your mood. All eating increases dopamine – especially high fat and sugar foods – and there is some evidence to suggest that overconsumption of highly palatable foods could blunt dopamine pathways in obese people. So how can you boost dopamine with nutritious foods? One study has shown that a high protein breakfast including eggs, lean meats and dairy was best at reducing mid-morning cravings while increasing dopamine levels.
Find out more: What is the dopamine diet?
Fit or fad?
Fitness trackers are far from a magic bullet, with some recent reports suggesting that they have negligible effects on overall health for the majority of us. But how do they affect our daily activity levels? Senior writer Sarah tried out different wearable tech and apps...
The pros: It was satisfying to see how quickly snippets of activity add up, motivating me to squeeze in 10-minute workouts wherever possible. Targets were easy to set and monitor, and felt great to achieve.
The cons: It’s easy to get obsessed with numbers and feel down when you have an 'off' day. Switch off occasionally and do things just because they make you happy – like having a Sunday lie-in!
Read the full article: 5 things you find out when you get a fitness tracker
Hot off the press this month:
Our latest FREE Healthy Diet Plan
The health benefits of sauerkraut
What is a juice diet?
The best calcium-rich foods
What is osteoporosis and what affects bone density?
Am I at risk of calcium deficiency?
10 common diet myths - busted
Foods that improve memory
Veggie sources of omega-3
Most of us aren’t eating enough omega-3 fats, which studies have linked to better heart health and cholesterol levels. Current guidelines recommend we eat two portions of fish per week with one portion being the oily variety, like salmon, sardines and mackerel. These oily fish are rich in long-chain fats, known as EPA and DHA, which have proven health benefits – but what about vegetarians? Plant-based sources include flaxseed (linseed), rapeseed oil and nuts like walnuts, pecans and hazelnuts as well as soya and leafy green veg. These supply short-chain omega-3 fats which our bodies have to convert to EPA and DHA. Try including unsalted nuts, seeds and their oils in your daily diet and look out for foods which have small amounts of omega-3 added to them such as omega-3 rich eggs, bread and some spreads. If you still think your diet falls short, speak to your doctor about whether a supplement would be appropriate.
Hot off the press this month:
Why is the Japanese diet so healthy?
The health benefits of kefir
Sandwich recipes with health benefits
Digestive health recipes and tips
What is a ketogenic diet?
The health benefits of mushrooms
How to microwave mushrooms
How does diet affect gut health?
What is an intermittent fasting diet?
Health benefits of eggs
Eggs are a cheap source of high-quality, vegetarian protein, and are a versatile ingredient that can be enjoyed from breakfast through to dinner. But how healthy are they? Eggs contain zinc, iron and copper, vitamins A, D, E, B12, B6 and K, and several heart-friendly nutrients such as betaine and choline. Although eggs used to be vilified due to their cholesterol content, current research shows that moderate consumption of eggs doesn’t increase heart disease risk for most people when eaten as part of a healthy balanced diet. As a result, guidelines currently don’t set a limit on how many you can eat per day – but try to poach or scramble more often than you fry. The bad news? Chocolate Easter eggs don't have the same health credentials. Boo.
Read more about the health benefits of eggs and try our best-ever healthy egg recipes.
10-a-day diet linked to longer life
A study by Imperial College London says that eating 10 portions of fruit and vegetables a day is optimum for maximising health benefits. They pooled data from 95 separate studies, analysing around two million people's eating habits in total. The research found that eating green vegetables (such as spinach), yellow vegetables (such as peppers) and cruciferous vegetables (such as cauliflower) were linked to a lower risk of cancer. Eating apples, pears, citrus fruits, salad vegetables and cruciferous vegetables were linked to lower risks of heart disease and strokes. The researchers also found that even small amounts of fruit and vegetables improved health, but more is even better. Although official NHS guidance that recommends eating 5-a-day has not changed, the study is encouraging to anyone who is considering increasing their intake beyond this. Visit our colour-coded infographic to discover what counts as a portion of fruit or veg.
We took the challenge ourselves – read about 11 things you find out when you start eating 10-a-day.
Food myths: fact or fiction?
The Food Standards Agency set the facts straight on some common food myths.
Does the ‘five-second rule’ actually exist?
This is the idea that if you drop food and pick it up quickly enough it will still be safe to eat. Most floors have dirt and bacteria on them which can be instantly transmitted to a dropped item of food - therefore this is a myth!
Can you eat raw beansprouts?
Beansprouts which can be eaten raw will be labelled ‘ready-to-eat’ – check the packaging carefully to make sure. If not, it is important to wash and thoroughly cook them to ensure they are safe to eat.
Can you eat raw fish?
Yes – if the fish has undergone an appropriate freezing treatment. This is because some fish contains parasites that may be a health risk to the consumer – products that are intended to be consumed raw should have undergone this before being sold. If you plan to make your own sushi at home, freeze the fish for at least four days before using it.
Want to learn more? Read the full article here: Food safety myths
Hot off the press this month:
What is acrylamide and is it a cancer risk?
10 healthy snacks you can make in minutes
5 of the best budget superfoods
Cheap ways to get your five-a-day
How to exercise for free
How to become vegan
New Year motivation
Made a health-related New Year’s resolution? Studies suggest that 43% of people quit within the first month, with 80% giving up within three months. So how can you stick to yours?
1. Research suggests that making a concrete plan of action for moments of temptation, rather than a general intention, is a powerful tool for breaking habits. Instead of saying, 'I will make healthier food choices', say, ‘if I’m craving chocolate, I will eat some fruit instead’.
2. Get more from your workout by plugging in a pair of headphones. Listening to music while exercising releases opioids in the brain – chemicals which act as natural painkillers, dulling muscle pain and preventing fatigue. Be sure to take care if exercising outdoors, and always stay aware of your surroundings.
3. Research suggests that buddying up with an exercise partner can help boost performance – especially if they’re in better shape than you!
Need some more inspiration? Read Joe Wicks' five fitness resolutions for the new year and try our brand-new Healthy Diet Plan for January 2017.
Are you attempting Veganuary? Here are some lesser-known vegan staples that deserve a place in your pantry.
Made from wheat gluten, seitan is known for its high protein content and surprisingly similar texture and appearance to meat when cooked. Try in sandwiches, stews or stir-fries.
This tiny grass seed is rich in calcium, iron and protein. It can be used like a grain in side dishes and salads, or ground into a flour for baking.
Extracted from the root of a tropical plant called maranta, this tasteless powder is useful for quickly thickening sauces and soups.
Want more? Try our five vegan ingredients you've never heard of.
Hot off the press this month:
Our brand-new Healthy Diet Plan for January 2017
The best healthy food & fitness accounts to follow in 2017
Healthy slow cooker recipes
The health benefits of green tea
What is the dopamine diet?
The health benefits of bananas
The health benefits of blueberries
The health benefits of avocado
5 easy recipes from Joe Wicks
Joe Wicks' 5 fitness resolutions for the new year
Why do people eat placenta?
What to eat when you're breastfeeding
How to have a healthy pregnancy diet
2016 news archive...
Dr Sarah Jarvis, medical advisor to Drinkaware, helps us sort fact from fiction this party season.
Does mixing drinks make a hangover worse?
Possibly, but largely because you may drink more and underestimate your intake. If you mix drinks you’re more likely to consume congeners (found in dark drinks such as port and some rum) which make hangovers worse.
Does vitamin C help a hangover?
There’s absolutely no evidence for this. The celebs seen having IV drips of vitamins are wasting their time - and money!
What is proven to help a hangover?
Nothing except not drinking too much in the first place!
Want to learn more? Read the full article here: Hangover cures: Fact or fiction?
Step away from the dip
A recent study suggests that shop-bought dips are often packed with fat and salt. Despite being marketed as a ‘healthy’ option, researchers found that three-quarters of houmous carried a red ‘traffic light’ warning for fat, while some contained more salt than four packets of ready salted crisps. For the healthiest party pick use our online recipes to make your own from scratch, and swap salt for other flavoursome ingredients such as spices.
Hidden health benefits of cinnamon
It's warming, festive and fragrant - and it turns out that cinnamon is a nutritional powerhouse too. Not only has research linked the antioxidant-rich spice to reduced blood pressure and better blood sugar management, but it can soothe and improve the digestive system as well. Fresher is better in terms of health highlights and taste, so store in an airtight container and keep a close eye on best before dates. But before you gorge on pastries, the benefits are unlikely to outweigh the effects of foods high in sugar and fat - add a sprinkle to healthy porridge, curries, soups or stews instead.
Turmeric may reduce dementia risk
Not only is turmeric the latest ingredient du jour (turmeric latte, anyone?), recent research has linked eating the yellow spice once a week with a reduced risk of dementia. Although more research is required, turmeric does boast a whole range of health benefits, so we're adding it to curry sauces, salad dressings and marinades, and even using it to flavour butter. Nutritional therapist Kerry Torrens says, ‘Piperine in black pepper increases our absorption of curcumin, the active component in turmeric, so combine the two to get maximum benefit.’
Preference for high-fat food 'in our genes'
A new study suggests that some people may be genetically wired to prefer the taste of fatty foods. Researchers from the University of Cambridge found that participants with the so-called 'obesity gene' showed a significant preference for high-fat dishes. It's estimated that one in every 1,000 people have a defective version of the gene, called MC4R, which governs hunger, appetite and metabolism. Participants were offered several versions of chicken korma, ranging in fat content from low to medium to high, and allowed to eat as much as they liked. Although all the individuals ate roughly the same amount of food, the MC4R carriers unknowingly ate significantly more of the high-fat korma than the other participants. Lead researcher Prof Farooqi said that although the findings suggest that our food preferences are at least partly determined by biology, a sensible diet and exercise regime are still powerful tools in maintaining a healthy weight.
Potatoes linked to blood pressure
American research has suggested that eating potatoes four times a week could contribute to high blood pressure. So should we be cutting back on spuds? Nutritional therapist Kerry Torrens notes, ‘This study found an association only and did not take other dietary factors into account. Potatoes make a useful vitamin C contribution but don’t count as one of your 5-a-day. Swap for sweet potatoes once or twice a week as they do count as a portion of veg, plus they add nutritional variety to your diet.’ For the healthiest spuds possible, boil in their skins in unsalted water to lower the GI and increase fibre intake, while locking in nutrients such as potassium.
Full-fat dairy seems to prevent weight gain in women
Fan of a cheeseboard, but also watching your weight? Don’t despair. A recent study found that women of a normal BMI who ate more full-fat dairy, such as whole milk, gained significantly fewer pounds than those who consumed little or none over a period of 11 years – and the same benefits didn’t apply to those eating low-fat products. While moderation is still key, this study indicates dairy can be part of a balanced diet if you’re looking to maintain a healthy weight.
How does food affect migraines?
Migraine Awareness Week runs from 4-10th September. Dr Goadsby, Director at the NIHR-Wellcome Trust King’s Clinical Research Facility, King’s College London, explains the impact of food.
- Two well-recognised triggers are alcohol and food containing nitrates, such as cured meats. Beyond that, it's difficult to label any foods as problematic as it depends what each individual is sensitive to.
- Cravings for particular foods - such as chocolate or cheese - are experienced in the earliest phase of a migraine attack, before the headache begins. This has lead to some foods being labelled as triggers when they may actually be symptoms.
- Regular consumption of caffeine doesn't cause attacks, but withdrawal may. Often, people are used to drinking coffee at a certain time on weekday mornings, but leave it later on the weekend - triggering an attack.
- Routine is key. Migraine patients need to have regular sleep, regular meals and regular exercise. When they deviate from this - have some drinks, a late night, or skip a meal - that's when they're more likely to have an attack.
Want to learn more? Read the full article here: How does food affect migraines?
Health benefits of anthocyanins
If you’re already ‘eating a rainbow’, you might want to double up the purple portion of your plate. Naturally purple-coloured foods contain compounds called anthocyanins, which have been linked to increased brain power and longevity. Tuck into purple sweet potatoes, aubergines, red cabbage, blackberries and blueberries, which, as well as being delicious, have even been linked to a lower risk of Alzheimer’s. Bring on the berries!
Phthalates in fast food and packaging linked to illness
A growing body of research links commonly used chemicals called phthalates to ailments including high blood pressure and infertility. A recent study found that participants who ate fast food had significantly higher levels of phthalates in their urine. Theoretically, the more processing and equipment that food is exposed to, the more chemicals it contains, meaning that convenience food can deliver a particularly large dose. Another reason to consider fast food as an occasional indulgence.
Artificial sweeteners linked to diabetes risk and weight gain
Artificial sweeteners may help cut calories, but a recent study suggests that they can cause glucose intolerance and raise the risk of type 2 diabetes - a condition that they’re often used to manage – by altering gut bacteria. If that wasn’t enough to put you off, artificial sweeteners have also been linked to weight gain, with one study showing a correlation between consuming diet drinks in pregnancy and infants with higher BMIs. Experts believe that the reason they don’t satisfy a sweet tooth is because our bodies are wired to seek calories over taste, so no matter how much we consume, we still crave energy. We recommend approaching sweeteners with the same caution as sugar, to be enjoyed as an occasional treat, rather than everyday.
Health trend: Chia seed jam
Quick, easy and low-sugar to boot – there’s a lot to love about chia seed jam. These tiny, protein-packed seeds are a nutritional powerhouse, and take on a gel-like consistency when you add liquid – making them the perfect base for speedy spread. Got 15 minutes and a punnet of berries to spare? Make our raw strawberry jam and try it for yourself.
Exercising after mental work could reduce hunger
Can’t stop snacking after a long day at your desk? A recent study found that mental exertion drains energy, causing your body to crave a boost from food. Counterintuitively, participants who exercised after completing a difficult exam actually felt less hungry than those who simply relaxed. So if you're looking to limit evening overeating, squeeze in a post-office workout.
Hot off the press this month:
Five things you find out when you get a fitness tracker
How to eat like an Olympic athlete
The health benefits of coconut oil
Five ways to keep kids active
The health benefits of seaweed
What do Tour de France cyclists eat?
What does it take to cycle the Tour de France? A whole lot of eating, apparently. We spoke to Team Sky’s Head of Nutrition, Dr James Morton, to find out five things you might not know about a Grand Tour rider’s diet…
- A whopping 8000 calories per day are required for the toughest stages – four times the average daily requirement.
- Protein is paramount - riders tuck into a protein source every three hours, as well as right before bed.
- Gaining weight from ‘over-fuelling’ is a real danger – even a 1kg weight gain can be the difference between winning and losing.
- Breakfast can be anything from eggs and smoked salmon to pasta, rice or quinoa.
- Timing is often the first thing to be improved in a rider’s diet - carbohydrate, protein and fluid intake is prioritised immediately after each race to kickstart recovery.
Want to know more? Read the full article here: What do Tour de France cyclists eat? It features additional tips from Corinne Reinhard, Senior EU Sport Nutrition Manager at PowerBar, and Judith Haudum, nutritionist for the BMC Racing Team.
How to spot sugar in savoury, packaged foods
Savoury foods are under fire from the sugar police, and with good reason. Even without a sweet taste, sugar-packed products impact on blood sugar levels, causing cravings and impairing our ‘full’ signals. The average consumer take just 6 seconds to choose each food item, so check the label of ready meals, cooking sauces and pre-packed sandwiches – the NHS considers more than 22.5g sugar per 100g as 'high’. For full control? Cook from scratch. You’re in the right place for recipes!
Portion sizes affected by size, shape and colour of crockery
Think you’re in control of your portions? Think again. Researchers found that participants served themselves 77% more from a large serving bowl, nearly doubling the portion size of those serving from medium-sized dishes. Fight portion distortion by choosing small and contrastingly coloured crockery, tall and thin glasses, small serving spoons and serving from your kitchen counter rather than the dining table.
Hot off the press this month:
What do Tour de France cyclists eat?
Six things you should consider before starting a diet
All you need to know about pregnancy
The health benefits of miso
How to eat in a heatwave
What to eat when
Want to make the most of every minute? We've looked into the science of what you should eat and when – and some of our findings might surprise you.
8am: Cut the caffeine
Delaying the time you drink your morning cuppa might actually increase energy throughout the day. Research has shown that levels of cortisol – a hormone that makes you feel alert – peaks around 7-8 am, and that drinking coffee first thing does little more than increase caffeine tolerance. Cortisol levels dip around late morning and early afternoon, making this the best time for a brew.
3pm: Snack o’clock
Snack smarter to power through the post-lunch slump. Scientists from the University of Florida found that eating 1.5oz of almonds daily not only kept hunger at bay but actually improved the quality of participants’ diets overall by reducing their consumption of nutritionally empty calories. Not keen on nuts? Try packing some low-GI houmous or guacamole with veg sticks or wholegrain crackers.
8pm: Kitchen closed
Skipping late night snacks means more time spent fasting between your evening meal and the next morning. Research from the University of Surrey found that increasing this food-free period by just three hours a day resulted in lower body fat. And if that’s not enough reason to forgo the late night fridge raid, blood samples showed that the same meal had a much worse impact on blood sugar and fat levels when eaten in the evening compared to the morning, suggesting that our bodies aren’t primed to process food this late.
10pm: Lights out
Research from the University of Chicago found that a lack of sleep has a similar appetite-increasing effect to cannabis consumption – so getting an adequate amount of sleep really can help curb your cravings. Boost sleep inducing brain chemicals by incorporating more tryptophan-containing foods such as milk, yogurt, oats, bananas, poultry, eggs, peanuts & tuna.
Health trend: Kombucha
Fermented foods are firmly in the spotlight thanks to their healthy gut bacteria-boosting properties, and now fermented drinks look set to soar in popularity too. Kombucha is a fizzy-tasting ‘live tea’ that’s packed with probiotics, making it a great alternative to sugary soft drinks. It’s already making an appearance on Michelin-starred menus such as Kitchen Table in Fitzrovia – and with an estimated $1.8bn global market for commercially made kombucha expected by 2020, we expect it to be popping up on many more soon.
Hot off the press this month:
BBC Good Food's Healthy Diet Plan Summer 2016
Five vegan ingredients you've never heard of
What to eat for a vegetarian pregnancy
Pregnancy, food and body image
How to make vegan cheese
What can't I eat when pregnant?
Five foods you think are gluten-free but aren't
Hands up if you knew that soy sauce contains gluten! Coeliac Awareness Week runs from the 9th-15th May, and with around 1 in 100 people suffering from Coeliac disease, we’re getting clued up on this particular protein. Here are some surprising sources of gluten, and suitable swap suggestions…
Swap soy sauce for tamari
Chinese soy sauce traditionally contains wheat, but its Japanese cousin, tamari, is usually gluten-free.
Swap coucous for quinoa
It may look like a grain, but couscous is made from durum wheat – the same as pasta – so swap for similarly-sized quinoa.
Swap taramasalata for salsa
Unfortunately, the main ingredient in this delicious dip is breadcrumbs - tuck into tomato–based salsa in its place.
Swap sausages for unprocessed meat
Regular sausages contain rusk made from wheat – check the label for a gluten-free brand, or opt for unprocessed cuts instead.
Swap dry roasted nuts for salted or plain nuts
Nuts are naturally gluten-free, but the spicy coating that’s added during roasting often contains flour.
For five more foods you didn't know contained gluten, read the full article here: 10 foods you think are gluten-free but aren't.
Health trend: Souping
Cleanse aficionados are turning to souping instead of juicing as a quick-fix for weight loss and perceived detox benefits. But is there any stock in it? Kerry Torrens, Good Food’s nutritional therapist advises, "soups and broths are nourishing thanks to high levels of minerals and amino acids, which help repair the body. With less sugar than juices, soups seem a great option but don’t forget a purely liquid diet won’t supply the balance nutrients your body needs to function properly." We recommend enjoying a regular bowl of restorative broth alongside our Healthy Diet Plan!
'Decision fatigue' could be to blame for poor food choices
Find it easy to resist temptation during the day but lose all will power the second you get home from work? You could be suffering from decision fatigue. Research suggests that having to repeatedly decide not to eat that unhealthy snack in front of you wears down your resolve so that, by the evening, you’re more likely to make poor choices. Give your brain a break by stashing unhealthy snacks out of sight, sticking to a shopping list to avoid impulse buys, and planning healthy evening meals in advance, so that you don't have to decide what to eat when you're already fatigued.
Hot off the press in May:
Why do most children love sugar?
8 things I wish I'd known before running a marathon
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.