Your Family – September 2019

SEPTEMBER 2019 69

YOUR HEALTH

FEATURE: CAITLIN GENG PHOTO: STOCK.ADOBE.COM THE INFORMATION ON THESE PAGES IS NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL ADVICE, DIAGNOSIS AND TREATMENT. ALWAYS CONSULT YOUR GP OR A DOCTOR FOR SPECIFIC INFORMATION REGARDING YOUR HEALTH.

WHAT HAPPENS IF

YOU GET TOO MUCH?

Toomuchproteincanhaveserious

healthconsequences,includingraised

insulin,problemswithkidneyfunction

andaheightenedriskofcancer.

WHICH FOODS ARE

GOOD PROTEIN SOURCES?

There are various foods that provide

protein, including meat, fish and

vegetables. However, some are

better than others, especially if you’re

watching your weight or are trying

to optimise your hard-earned gym

results. The best sources of dietary

protein include:

Chicken

While meat in general

is protein-rich, red meat

also tends to be high in

saturated fat, densely caloric and is

linked to heart disease. Processed pork

products are often also problematic,

as they’re generally high in salt and

nitrates. This is where chicken stands

above the rest: it’s a great source of

protein and has just the right amount

of calories to form the basis of a meal,

without being so high that it can’t

be paired with a few delicious sides.

There’s a reason chicken breasts

are the go-to meal for athletes and

gym bunnies!

Eggs

This powerhouse protein

source is ideal for

replenishing muscles and

providing the building blocks your

body needs to stay fit and healthy.

Eggs contain around 6g of high-quality

protein and are the golden standard by

which other foods are measured. They

also contain all the essential amino

acids our bodies are unable to provide

for themselves, as well as vitamins K, A

and E, and a range of B vitamins.

Vegetables

While eggs and meat are

considered high-quality

protein, as they contain the

correct amino acid balance,

there’s protein to be found in leafy

greens like spinach and kale, flowering

varieties like broccoli and cauliflower,

mushrooms, various beans and peas.

Much-malignedbymanydiets,carbsare

the starches, sugars and fibres found in

fruit, vegetables, grains and milk products.

Although they’ve been given a bad rap,

carbs are the body’s main source of energy

• they allow your body to create glucose,
  the fuel used to power your brain and
  muscles. Carbs can generally be split into
  two varieties: simple or complex, based on
  theirchemicalmake-up:
  Simple carbs are made up of basic
  sugars, which are easily digestible. These
  can be naturally occurring, processed or
  refined – the last two are often added to
  baked goods like cakes, fizzy cooldrinks
  andsweets.
  Complex carbs can be found in
  wholegrains, starchy vegetables and
  legumes. These carbs are comprised of
  longer chains of sugar molecules, which
  take longer for the body to break down
  and use, providing a more consistent
  and sustained energy release.

HOW MUCH DO YOU NEED?

Most dietary guidelines recommend that

just over one-third of your diet should

be comprised of starchy (complex)

carbohydrate-rich foods like rice, bread

and potatoes, with another one-third being

made up of naturally occurring (simple)

carbs from fruit and vegetables. More than

half your daily caloric intake, then, should

be made up of carbs.

WHAT HAPPENS IF YOU

DON’T GET ENOUGH?

Cutting carbs may be common while

following certain diets, but it could have

negativeconsequences:

Energy slumps

Carbs are converted into glucose, which

CARBOHYDRATES: the fuel

HOW DO THEY WORK?

Carbs are broken down by the body and

converted to glucose, which is absorbed

into the bloodstream. In response

to higher sugar levels, the pancreas

releases the hormone insulin, which is

necessary to transport sugar to the cells

where it can be used to create energy.

in turn is converted into energy,

so a body deprived of carbs will

also be deprived of energy. Glucose

also acts as fuel for the brain and

without it, you may find it more

difficult to concentrate and feel

mentallysluggish.

Digestive troubles

Fibre, one of the types of

carbohydrates, helps keep

constipation at bay and also lowers

the risk of conditions like diverticulosis

by preventing blockages in the

digestive system.

WHAT HAPPENS IF

YOU GET TOO MANY?

Eating too many carbs, especially as

processed and refined sugars, can have

a variety of unpleasant effects, including

unwanted weight gain, sugar cravings,

feelinglowonenergy,andmoodswings.

WHICH FOODS ARE GOOD

CARBOHYDRATE SOURCES?

Stick to healthy carb sources for longer-

lasting energy, avoiding overly sugary

options. Foods which can provide a

slower, more consistent energy release

and avoid potentially harmful spikes in

insulin levels include:

Oats

Oats are packed with fibre,

protein and nutrients, and

have been shown to lower

cholesterol and blood sugar

levels. Avoid sugar-packed,

flavoured instant varieties and opt for

plain or rolled oats instead.

Sweet potatoes

These delicious veggies are

a great source of vitamins

and antioxidants and act as a

natural anti-inflammatory.

Bananas

Bananas contain pectin and

resistant starch, which research

has found may moderate

blood sugar levels and help you feel fuller

for longer. They’re also high in nutrients

essential for good health, including

magnesium and potassium, and act as

powerful antioxidants.