Tag: nutritionist

Fried fish with the recipe for longevity – Italian cuisine reinvented by Gordon Ramsay

Fried fish is summer. Not that you can’t eat it in winter, of course, but when the sun is shining and maybe you can see the sea from the table, it’s a whole different thing. The fact is that, like all fried food, even fish fried food should be an exception because it is rich in fat, also heavy to digest. However, there are little tricks that can make it easier. light, healthy and no less tasty than the “traditional” one.

Seeing is believing with the longevity fish fry recipewhich gave us the Dr. Chiara Manzia nutritionist who has been investigating the relationship between food and health for years, to which he has also dedicated an academy in which you learn to prepare dishes rich in beneficial substances to prevent cellular aging. Like this one, precisely.

What is the best flour for frying?

What makes your fried fish special? First of all the breading, which is made with rice flour instead of white flour: «The advantages of rice flour for frying are many says Dr. Manzi. «First of all Rice flour absorbs only 4% fatand they are fats that are good friends of the heart. It also inhibits the formation of acrylamidea genotoxic chemical (that is, it damages DNA) that can form in cereals, potatoes and coffee during cooking. Finally, and this is no small thing, rice flour creates a very thin breading that makes the fish taste better.

How to make a light fried food

Another significant difference compared to classic frying is theoil used: “Advise high oleic sunflower seed oilwhich maintains high temperatures well, contains fats that are good for the heart and also lasts longer since it can be filtered and reused up to 5 times”. In addition to this, be careful dab the fried food. In the recipe suggested by Dr. Manzi, you have to do it three times after draining the fish. “It’s a very easy trick that allows you to eliminate excess fat.”

Which fish for frying

For the rest, the choice of fish is yours: «The fish explains Dr. Manzi«It’s all antiaging, including shrimp, mussels and clams: new scientific research has widely demonstrated that they do not negatively affect cholesterol. The only advice is to try to avoid fatty and large fish such as swordfish or salmon which are those that can accumulate more lead and mercury due to marine pollution.

Fried fish with the recipe for longevity

Claudio Caridi – Getty Images

Ingredients for 4 people

  • 400 g prawns
  • 400 g of artichokes
  • 330g of squid
  • 2 g iodized salt
  • rice flour to taste
  • extra virgin olive oil or high oleic sunflower oil to taste


  1. Clean the squid and cut them into slices
  2. Clean the prawns: remove the head and the shell and eliminate the dark filament of the intestine.
  3. Clean the artichokes by removing the tougher outer leaves, the tip and the internal fluff, then cut them into wedges.
  4. Coat the fish with rice flour and fry it in plenty of hot oil (170-180°C).
  5. Cook until golden, but be careful that it does not turn brown (an indicator of the formation of acrylamide, a substance that is the enemy of our health).
  6. Drain the fish well from the oil and pat dry on kitchen paper, changing the paper 3 times.
  7. Meanwhile, flour the artichokes, then fry them and pat them dry in the same way.
  8. Salt and serve the fried fish with the artichokes.

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Glycemic spikes: how to avoid them in summer? The expert speaks – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana

In summer, between holidays, afternoons in the sun and dinners on the beach, it is easier to take risks glycemic peaks by dint of ice creams, aperitifs with lots of snacks, lazy breakfasts full of sweets. Let’s first explain what it means.

Blood glucose levels, or glycemia, are not constant over time, but follow a curvilinear trend. The glycemic curve appears to be influenced by multiple factors: general state of health, absence or presence of pathologies, composition of the meal and distance from it. Blood glucose levels are measured 8 hours after the last meal (this is why blood tests are usually done on an empty stomach in the morning) and the optimal ones are from 70 to 100 mg/dl. For values ​​above 100 mg/dl, we refer to a condition of hyperglycemia. For values ​​below 70 mg/dl, we speak of hypoglycemia.

A blood glucose concentration higher than the reference values, for a healthy person, is a condition present in various pathologies, such as diabetes. However Even non-diabetic people can develop high blood sugar, but subject to conditions or pathologies that involve risk factors (for example, infections, inflammation, hyperthyroidism, pancreatitis, physical stress and pharmacological treatments). Even for a healthy person, it is of fundamental importance to keep blood sugar levels under control periodically: prolonged hyper- or hypoglycemic conditions, if not treated, can lead to important health problems and cause long-term complications. Glycemic peaks can be favored by an unbalanced dietrich in sugars, saturated and trans fats, and refined carbohydrates.

But these peaks can be kept under control even in summer, with a few small precautions: these are suggested to us by Romina Cervigni, scientific director of the Valter Longo Foundation.

How to avoid blood sugar spikes in summer

1. Watch out for breakfast

Breakfast is one of the meals with the greatest risk for the development of a glycemic peak: compared to sweets and snacks, it is better a full mealconsisting of a source of low-glycemic carbohydrates (such as whole-grain bread or cereal or rye bread), a source of sugars (such as no-sugar-added jam or honey), a source of good fats (such as a handful of nuts or a single-ingredient spread), and a source of protein (such as a yogurt or plant-based drink).

2. Fruit

Recommended a daily intake of 150 gramswhich correspond to a medium-sized fruit, combined, for example, with a handful of nuts such as walnuts, almonds and hazelnuts. The fats added with dried fruit allow you to modulate the rapid absorption of sugars from fresh fruit. Some fruits are more sugary than others, such as grapes, mandarins, bananas, figs and persimmons, but it is also true that in the recommended quantities and combinations, and in the context of a healthy and balanced diet, you can choose your own favorite fruit without too many problems.

3. Sweets

Their consumption should be moderate: it would be appropriate to consume them as part of a low glycemic index meal, which also contains proteins and complex carbohydrates, capable of mitigating the glycemic peak caused by sweets. By the same principle, they should go limit so-called ultra-processed foodsi.e. industrially processed: they are often low in fiber and rich in sugar, fat and salt.

4. Ice cream

It contains added sugars such as sucrose, glucose and fructose, in addition to those from milk and fruit. In fruit ice creams on the market, the average amount of sugar is about 25%, while in cream ice creams, the percentage is slightly lower, about 20%, but it is compensated by a higher fat content. The advice is to buy artisanal ice creams prepared with seasonal ingredientspossibly of organic origin, and to possibly eat them at the end of the meal as a substitute for fruit (and never together), avoiding the addition of biscuit garnishes or industrial toppings, which are particularly rich in simple sugars.

5. Vegetables

In controlling blood sugar, it is very important that each meal contains a portion of vegetablesbecause the fiber it contains slows down the absorption of carbohydrates and simple sugars.

Do strawberries raise blood sugar? – Italian cuisine reinvented by Gordon Ramsay

It is true that the strawberries they raise blood sugar? When it comes to fruit and blood sugar levels, there are many false beliefs, as are the doubts that revolve around the topic. So whether strawberries raise blood sugar is a question that arises not only among those who suffer from diabetes or have the problem of high blood sugar, but also those who simply want to keep their blood sugar levels under control, which can fluctuate over time. increase the risk of being overweight and of a series of disorders and diseases, including type 2 diabetes. Strawberries, in season from April to July, are first and foremost a functional food with numerous health benefits, as highlighted by a review by Education. But do strawberries raise blood sugar? We turned the question to Francesca Berettanutritional biologist, author of the book Belly down… cheer up!.

What is the glycemic index of strawberries?

«The consumption of strawberries, like all fruit, raises glycemia, i.e. the level of sugar in the blood because it contains sugars, including fructose. However, you shouldn’t worry too much about this effect because strawberries have a low glycemic index” explains nutritionist Francesca Beretta. «By eating strawberries, blood sugar levels will rise very slowly, without glycemic peaks, therefore without the rapid variations which, over time, make you gain weight and create health problems, including diabetes. This fruit in fact has a glycemic index of 25 and therefore a slightly lower impact on blood sugar levels even than many other seasonal fruits such as apricots and plums. This is due to the presence of fibers which slow down the absorption of sugars and allow the slow release of energy.”

Can those suffering from high blood sugar eat strawberries?

«Absolutely yes says nutritionist Francesca Beretta. «The belief that diabetic people cannot eat fruit is false. Even those who suffer from high blood sugar can eat fruit, as long as they do so in the right quantities and preferring varieties with a lower glycemic index, such as strawberries, which are among the fruits that least raise blood sugar levels and can therefore be consumed without problems.”

How many strawberries can you eat every day?

“The guidelines for healthy eating they recommend the consumption of three portions of fruit a day, approximately equal to 300 or 400 grams” says nutritionist Francesca Beretta. «The ideal would be to rotate the different seasonal varieties to ensure excellent diversity of nutrients. Let’s say that you can easily consume up to 3 ounces of strawberries a day, which corresponds more or less to around twenty fruits.” The health benefits? Strawberries, as highlighted in several studies, are a mine of antioxidants that help counteract oxidative stress and inflammatory states. In fact, they contain a high quantity of anthocyanins, pigments responsible for their red colour, polyphenols, ellagitannins and flavonones. Recently published research has highlighted that strawberries are a useful source of vitamin C and folic acid and may help improve the antioxidant potential of low-density lipoprotein, also known as bad cholesterol, in healthy young women.

When to eat strawberries?

Is it better to eat strawberries for breakfast, after meals, or as a snack? In reality, any time of day is the right time to consume fruit, including strawberries. «Personally I recommend consuming them as snacks between one main meal and another. In fact, strawberries have a good satiating power, due to the large quantity of water and fibre, and provide very few kilocalories, around 30 per 100 grams. They are also good at the end of a meal. A couple of strawberries are an excellent solution to quench the craving for dessert that may appear at the end of lunch or dinner.”

How to combine strawberries at the table to avoid raising blood sugar levels?

«Fortunately, strawberries have a low glycemic index. This means that the impact on blood sugar is very small. To tone it down further, you can consume strawberries as a snack together with some hazelnuts, almonds or walnuts. The fats and proteins in nuts will help maintain the glycemic curve, without forming peaks.”

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