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Chillies are in the same family as capsicums (peppers) and have many of the same nutritional qualities. However we tend to eat them in smaller quantities, depending on how hot they are. Chillies are eaten all around the world. They are central to Mexican cooking, and used broadly throughout Africa, India and much of Asia.
The heat comes from the phytonutrient capsaicin. The highest concentration of capsaicin is actually not the seeds as commonly thought, but in the white pith surrounding the seeds. If you want to reduce the heat in your dish, make sure you remove this and use just the flesh of the chilli.
Capsaicin has been studied as an anti-cancer agent, with some promising results from animal and cell line studies in the lab. Be careful with eating too many really hot chillies - burning the cells of your mouth and throat is not a sensible idea. There is also divided evidence linking chilli consumption with stomach cancer, with studies for and against. The strongest positive evidence is for the use of extracted capsaicin from chillies used topically to treat pain. Here it does seem to be effective.
The nutritional components of chilli are less important as you're likely to only eat a small amount. However a benefit is that by flavouring your food with chilli, and other spices, you can use less salt.
Capsaicin has been studied as a potential weight loss aid. When you eat chilli you feel hot, and that's because you are indeed producing some extra heat. This means a few kilojoules are being lost as heat. For a time you could even purchase chilli supplements, sold to help weight loss, but since the effect is so tiny people quickly realised it was not an effective strategy.
Onions are part of the family of vegies called alliums - these also include leeks, garlic, shallots (or green onions), spring onions and eschalots. These vegetables have been associated with a lower risk of several cancers, including cancer of the stomach, colon, oesophagus, pancreas, breast, prostate and brain.
You have no doubt heard of probiotics – healthy bacteria that we want to colonise the gut – well research suggests that prebiotics might be more important. These are compounds in food that act as specific fuel to these good bacteria. Having prebiotics in your diet therefore encourages the growth of healthy bacterial populations and pushes out the bad guys. Alliums provide a particular group of these prebiotics called fructo-oligosaccharides (FOS).
FOS can cause problems for people with irritable bowel disease (IBS), but that may be due to having an imbalance of bacterial groups present, with more of the bad guys. See a dietitian or other health professional for more advice.
With four times the iron content and over double the zinc, wholemeal pasta is nutritionally more valuable than white pasta. Both have a low GI but since wholemeal provides over 3 times the fibre, it's well worth making the switch. It has a nuttier taste that you may have to get used to, but when you do you may well find you prefer it. Wholemeal cooks in the same way as white but do bear in mind it takes a little longer.
Many people have cut out pasta believing it to be fattening, but in fact the energy density of pasta is pretty low. Gram for gram a fast food burger has about double the kilojoules of pasta. So where has this perception come from? It's probably from the way we consume pasta. Travelling in Italy I noticed that pasta was almost always served as a first (or middle) course so the serve size was quite small. Meat or fish was then served for the main course, along with a big salad. In Australia pasta tends to be served in a huge portion as a main course. Then think about what goes onto the pasta. Adding a rich, creamy, buttery sauce will soon have that kilojoule count climbing.
If you eat pasta as part of the Dr Joanna Plate, which ensures you get the portion right you can achieve a high protein, low GI diet - the type of diet that is gaining research support.
I've classified pasta as a smart carb, but it is actually a significant source of protein. In fact pasta has over twice the protein content of rice - every cup of cooked pasta gives you about 5g of protein. This is because pasta is made from a high protein type of wheat called durum wheat.
Broccolini is sometimes referred to as baby broccoli, but in fact it's a vegie in it's own right. It's a cross between broccoli and Gai-lan (Chinese kale/broccoli). It was first produced in Japan and was introduced to Australia in 1999. It's slightly sweeter taste and less fibrous stalk has made it more appealing to many over broccoli. You can eat the whole vegie from stalk to florets so there is no waste.
Nutritionally broccolini is similar to other vegies in the brassica family. They stand out for their rich content of specific antioxidants including glucosinolates and flavonoids. Extracts of broccolini containing these flavonoids have been tested in the lab for their ability to inhibit human cancer cells with positive results. Broccolini shows real promise as a powerful member of your team of foods to fight cellular damage that causes disease and aging.
Broccolini is best served lightly steamed or stir-fried so that it retains a slight crunch. I love to serve it simply with a drizzle of extra virgin olive oil, a squeeze of lemon and scattered with toasted pine nuts. To use in a salad I steam for a minute before plunging into ice cold water. This stops the cooking process and retains the gorgeous bright green colour.
Garlic stands out as having particularly potent anti-cancer effects. It has high levels of allicin and other sulphur compounds that are thought to be responsible. Garlic is also anti-bacterial, it can block the formation of carcinogenic substances, can enhance the repair of DNA in cells around the body and can assist in killing off rogue cells that may progress to cancer. The World Health Organisation recommends we eat a clove of garlic a day for general health.
High heat, prolonged storage and exposure to light are known to affect the levels and form of the potentially beneficial substances in garlic. But on the other hand raw garlic disagrees with many people. You might find that raw garlic repeats on you and garlic breath is not so desirable! Or you may find it causes heartburn or indigestion. Since there are many studies showing a benefit of cooked and raw garlic, as well as other cooked allium vegetables, there is clearly still a benefit from enjoying them in this way. What you might like to do is rather than frying your garlic at the start of the dish, try adding it a little later to the pan to reduce the heat exposure.
Garlic can help to improve your blood cholesterol profile by raising HDL-chol by 10-15% and reducing LDL-chol by 10-20%. These studies used garlic supplements of between 600 and 1200mg a day. Unless you're prepared to munch on raw garlic cloves every day, a supplement is probably the way to go to hit these levels!
Tomato is actually a fruit, but since we eat it as a vegetable I am including here as a vegie. Tomatoes originated in South America but have spread all over the world, featuring in many traditional cuisines, including of course a starring role in Mediterranean Diets. They are consumed raw in salads, or cooked to create deliciously rich sauces. You can buy them raw, canned, bottled as passata, or concentrated into a thick paste.
Tomatoes are rich in several members of the carotenoid family of antioxidants. But most famously they are rich in lycopene. This carotenoid has been widely studied and intake reduces the risk of prostate cancer in men, breast cancer in women and possibly other cancers too including lung and stomach.
The interesting thing about lycopene is that levels are actually higher in processed tomato products - a terrific example of how processing foods sometimes improves the nutrition! 2 tablespoons of tomato paste has 42.2mg/100g of lycopene, while raw tomato has only 3mg/100g. You also need some fat to absorb the lycopene and so it seems the Mediterranean classic pairing of tomatoes with extra virgin olive oil brings a wonderful health benefit.
Additionally tomatoes are fabulous sources of vitamin C, many of the carotenoids can be converted to vitamin A in the body, and they are a good source of vitamin K, potassium and manganese. Since they also have a very low energy density - a cup of cherry tomatoes has only 110kJ - so you can pretty much eat as much as you like!
So how much tomato do you need to eat to benefit? The best studies from Harvard suggest eating one or two tomato products every day. Try adding tomato pasta to casseroles and sauces, spread on wholegrain pizza bases, use canned tomatoes or passata to create a sauce for meat or seafood, and use raw tomatoes in salads, sandwiches, slice onto avocado toast, or chop to make a salsa dip.
Many people complain that supermarket tomatoes have become tasteless. They do still provide valuable nutrition, so don't use that as an excuse not to buy them. However there is no doubt that spending a little more for tomatoes on the vine is a whole different experience. To know if you have good tomatoes, smell them - they ought to have a wonderful aroma. For the best flavour keep them in your fruit bowl to serve at room temperature.
Tuna is a saltwater fish that is very popular in all parts of the world. Eaten raw as sushi, cooked as a tuna steak or canned, tuna is a common food found in many households. There are a number of different types of species of tuna, with some of the most popular being Bluefin tuna, Yellowfin tuna, Bigeye tuna and Albacore tuna. Some of these species are sadly nearing extinction, so do pay attention to the type of tuna you buy.
In terms of nutrition fresh, cooked or raw tuna is a fabulous source of protein and has few kilojoules making it ideal for weight control. Tuna is a good source of omega-3 fatty acids (although not as rich as salmon or trout), these are anti-inflammatory in the body and are essential for heart and brain health. It's also rich in phosphorus, selenium (often low in Australian diets) and a good source of riboflavin, magnesium, iron, zinc and iodine (especially important for young kids and pregnant mums). Tuna is also a rare food source of vitamin D - most we make in our skin on exposure to sunlight.
You can buy tuna packed in oil, brine, or spring water. Nowadays many canned tunas are also flavoured. Tuna that is packed in oil will obviously contain more fat and kilojoules than tuna that is in spring water, but the important point to me is the quality of the oil. I must admit that tuna packed in oil is tastier, but I do look for those using extra virgin olive oil. I am somewhat dubious about the quality of this oil, so I do tend to drain it well and then add my own good quality extra virgin olive oil to the salad or dish. You can do the same thing if you buy tuna in springwater, or in those packs that do not need draining. Tuna canned in brine will contain more sodium so if you must buy this option drain well and don't add further salt to the dish.
The popularity of tuna is threatening its existence and driving many species towards extinction. Commercial fishery quotas and bans have been put in place with the hopes of replenishing the tuna stock in our oceans. To keep this fish sustainable, it is recommended that we only buy tuna that is pole and line caught. Pole and line caught tuna is clearly marked on canned tuna. For further information about which tuna you should buy, refer to the Your Canned Tuna Guide from Greenpeace.
You might think of parsley as simply a garnish to make a bowl of soup look nice, but that would be to grossly underestimate the herb’s nutritional value. Parsley is packed with nutrients including vitamin K, involved primarily in blood clotting, vitamin C, several B group vitamins including folate, useful amounts of iron and other minerals, and the carotenoids beta-carotene, lutein and zeaxanthin.
Beta-carotene is an important antioxidant in it’s own right, helping to protect the fat-soluble areas of the body, but can also be converted to vitamin A when required. Both lutein and zeaxanthin have been associated with a reduction in the risk of age-related macular degeneration of the eye, a common cause of blindness, and lutein has additionally been shown to play a possible role in preventing colon cancer.
Parsley also has antimicrobial effects.
Of course one sprig won’t do much good, you need to use more of it to gain the benefits. The classic Middle Eastern dish, tabouli is packed with fresh parsley, or you could add liberally at the end of cooking to sauces, soups, casseroles or mix through a salad.
Parsley has been grown in the Mediterranean for thousands of years and was used by the ancient Greeks and Romans for medicinal purposes before being used as a flavour in cooking. You can increase the storage life by wrapping your parsley in a damp kitchen paper towel, putting in a plastic bag and storing in the fridge. Wash just before use.
Olive oil is rich in monounsaturated fats – they are also only one of two fruits that are fat rich (the other being the avocado). A solid body of scientific evidence supports making these fats the major ones in your diet. They can help you to achieve a healthier blood cholesterol profile, improve your insulin sensitivity, help you to control blood glucose levels, improve a fatty liver, and even reduce the amount of fat you store around your abdomen.
The Mediterranean diet is hailed quite rightfully as one of the healthiest in the world. This diet has been associated with lower rates of heart disease, lower blood pressure, lower risk of stroke, better cognitive health, lower risk of diabetes, and lower risks of many cancers. There are many factors that may contribute to this, but one of the key characteristics is the use of olive oil as a staple food and the principal fat.
It is important to buy extra virgin olive oil however and not products labeled as “light”, “pure olive oil” or “pomace”. These are all refined products and do not contain the health promoting qualities of fresh extra virgin olive oil. Refining the oil removes many of the antioxidants, phytosterols and polyphenols present in the fresh extra virgin oil that benefit us. Oil is not like wine – it doesn’t get better with age. The fresher it is the better. Choose quality over quantity and you will reap the benefits.
It’s a myth that cooking with extra virgin olive oil destroys its benefits. Good quality extra virgin olive oil has a high smoke point of around 210°C. It can be used for stir-fries, on the BBQ, roasting foods in the oven and pan-frying. Store your oil in a cool dark place to retain the freshness and health-promoting properties. And use it regularly so that you are always consuming this year’s batch.
Fat helps deliver taste and flavour, but it is also necessary for the absorption of many antioxidants including beta-carotene, not to mention the fat-soluble vitamins A, D, E and K. Drizzling extra virgin olive oil over your salad or steamed veg adds flavour (so you eat more plant food) and makes sure you can absorb more of those beneficial plant compounds.
Olives picked fresh from the tree are bitter and unpalatable. But for many centuries countries in the Mediterranean including Greece and Italy have picked their olives, and fermented them with bacteria and yeast. This removes the bitter compounds present and gives olives that unique taste you either love or hate! As with other fermented foods the lactic acid produced in the fermentation process preserves the olives meaning you can store them for many months without refrigeration.
Olive extracts have been shown to act as an anti-histamine and overall olives have an anti-inflammatory effect. They may therefore be useful for those with seasonal allergies. They are however high in salt, so be careful not to pair with other salty foods in the same meal. Those on low sodium diets may have to avoid olives completely.
Black beans, sometimes called turtle beans due to their glossy black coat, belong to the legume family. They are one of my favourite beans as they are winners nutritionally while also delivering on taste and meaty texture, keeping their shape during cooking. It used to be hard to find them ready cooked and canned, but recently they have become much more available and you should now spot them in your local supermarket. You can of course cook them from dried, but do be sure to soak overnight before cooking to reduce the anti-nutrients and reduce the levels of compounds such as raffinose that can cause flatulence.
A cup of black beans (which counts as a protein block or as a carbohydrate block on Get Lean) delivers 31g of available carbohydrate, 16g of plant protein, very little fat and an impressive 16g of fibre. Importantly the fibre includes insoluble fibre found in the skin, and both soluble fibre and resistant starch in the bean itself. This makes it a fabulous food for fuelling good gut bacteria, keeping you regular and promoting general gut health.
Black beans are one of the best plant sources of iron, delivering over 4mg. You’ll also get a good dose of folate – important for protecting DNA from damage as we age – magnesium, phosphorus, manganese and the B group vitamins thiamine and riboflavin.
We usually think of fruits and vegetables being our primary sources of phytochemicals such as antioxidants, but black beans score impressively well here too. The gorgeous dark purplish black colour comes from a group of anthocyanins – a sub-group of flavonoids being studied for their ability to protect cells throughout the body from free radical damage.
Black beans are traditionally used in Latin American dishes such as burritos and in Spanish, Portuguese and Punjabi cuisine. They are very versatile in cooking from soups to salads to casseroles.
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