Tag: wellbeing

How to cut sugar after the holidays: 5 tips from the expert – Italian cuisine reinvented by Gordon Ramsay

La Cucina Italiana


The most popular question every January is: how to cut sugar after the holidays. In fact, the Christmas holidays are one of the periods of the year in which, more than others, there are real feasts of sugarspresent not only in panettone, nougats, sweets, but also in unexpected foods such as cotechino, zampone, cheeses and cured meats.

Limiting the consumption of foods rich in them immediately after the holidays is essential not only to avoid the risk of gaining many extra kilos, but also to avoid putting your health at risk. Frequent and exaggerated consumption of these nutrients in fact favors weight gain, but also the onset of disorders and pathologies such as hyperglycemia, type 2 diabetes, cardiovascular diseases, insulin resistance, mood and even tumors.

Here then how to cut sugar after the holidays according to the nutritionist’s advice Valentina Galiazzospecialist in clinical biochemistry.

How to cut sugar after the holidays in 5 tips

1. Limit consumption of dates and other rich foods

Dried fruit is much higher in carbohydrates than fresh fruit. For this reason it is necessary to eat it paying more attention to how it is consumed. «To avoid the risk of exaggerating with sugars, the ideal is to prefer those that have a lower glycemic index such as dried and natural apricots and plums, says the nutritionist Valentina Galiazzo. Then pay attention to the quantities. «To limit the consumption of sugars you need to ingest them a maximum of 30 grams per day and never at the end of the meal.”

2. Choose wholemeal bread for breakfast

«Granola, muesli and breakfast cereals in general often contain high quantities of added sugars including fructose and sucrose, which increase blood sugar peaks. A trick to cut the amount of sugar in your daily diet is to replace it with wholemeal bread, even better if stale and toasted, which has a lower glycemic index.”

3. Be careful with vegetable drinks

«Some vegetable drinks based on soy, coconut, almonds can provide a higher sugar content than that of milk of animal origin, explains nutritionist Valentina Galiazzo. «For this reason, before purchasing them, it is always a good idea to carefully read the information on the packaging and give priority to products that provide less sugar to avoid the risk of adding excessive amounts of sugar to the menus.

4. Consume more oranges and less juice

«Not only ready-made fruit juices, but also freshly squeezed citrus fruit juices have a high sugar content, including glucose and fructose, which the body assimilates quickly also due to the absence of fibre. It is better to consume more whole fruit which, thanks to the fibre, allows you to avoid sudden increases in blood sugar.”

5. Avoid sweetening your coffee

Even if you can’t do without classic white sugar, to reduce sugars, use spices instead of sweeteners. «They improve the flavor of drinks without increasing the sugar intake in the daily diet. Which ones to use? «Star anise is a very suitable spice for correcting the bitter taste of coffee, especially after lunch. It provides substances that, unlike sugars, facilitate digestion.”

Does lemon lower blood sugar? The word to the nutritionist – Italian cuisine reinvented by Gordon Ramsay


Really lemon lowers blood sugar? Juicy and with a particularly sour flavour, the lemon it can be consumed in different ways. You can drink the freshly squeezed juice or use it together with the zest and pulp in dishes and dishes. Thanks to its particular aroma, this fruit is a real natural flavor enhancer. «Lemon adds flavor and at the same time allows us to reduce the use of other condiments which, in excess, increase health risks, explains the nutritionist Valentina Schirò, specializing in food science. «It also boasts an appreciable content of water, antioxidants, including flavonoids such as hesperidin and mineral salts, especially potassium. The organic acids it is rich in, including ascorbic and citric acids, are capable of improving the assimilation of some nutrients. «For example, they facilitate the absorption of heme iron present in foods of animal origin such as meat and fish and are capable of even doubling that of “non-heme” iron found in foods of plant origin such as whole grains, legumes including beans, vegetables, especially rocket, broccoli and artichokes.” In recent years several studies have focused on the properties of this fruit, in particular slow down the assimilation of sugars into the blood and consequently to have beneficial effects in the fight against the onset of type 2 diabetes and insulin resistance. So, returning to the initial question: does lemon really lower blood sugar? Here’s what’s true.

What the studies say

«Lemon is a fruit that can be consumed by those with alterations in sugar metabolism, for example in cases of diabetes. In fact, it has a reduced content of sugars that are easily assimilated by the body”, explains nutritionist Valentina Schirò. «The studies that have highlighted the benefits of this fruit in lowering blood sugar levels have mostly been conducted in vitro and in relation to the consumption of starches. In one study conducted on humans, a team of experts has highlighted that the consumption of its juice is able to reduce the body’s glycemic response to the glucose that is released by the consumption of bread starch, significantly lowering the average peak concentration of blood glucose by 30% and delaying it by more than 35 minutes. Another study highlighted that the consumption of lemon juice is able to lower the glycemic response and increase both gastric secretions and the speed of emptying. Although these studies both conducted on humans have highlighted the benefits of lemon juice, at the moment the evidence available in the scientific literature is still little and therefore insufficient to be able to recommend lemon for lowering blood sugar.”

What real benefits does lemon have

Lemon is a fruit that is an ally for figure and health. It is therefore perfectly fine to use it in dishes and dishes, but it is better to avoid gorging on it. «Excessive consumption of lemon is associated witherosion of tooth enamel and in case of reflux and stomach acid problems it can worsen the discomfort due to the richness of acids”, says the expert. The juice of this fruit as well as the zest and pulp are excellent for reducing the use of salt and sauces rich in sugar and fat, the consumption of which is associated with various health problems. But the benefits also depend on what is consumed in the meal. «For example, consuming a salad seasoned with lemon juice in a meal rich in refined carbohydrates and with a high glycemic index such as rice, pizza or boiled potatoes does not have miraculous effects on blood sugar. The same applies if you use lemon in sweets or desserts, rich in rapidly absorbed sugars. So lemon, although rich in beneficial properties, does not lower blood sugar, as is often believed.”

cortisol
Borlotti salad, cabbage and pickled lemon

After such a substantial salad you will certainly be full, but without weighing you down and there will also be a little hole left for dessert

Go to the recipe



Food and well-being: what are the foods that are bad for the mood – Italian Cuisine


Food and personal well-being: discovering the foods that can negatively affect our mood, and which is therefore good to know and consume in moderation

When it comes to the combination diet food and wellness attention generally falls on foods that contain substances that can relieve stress, fatigue and insomnia and are therefore able to stimulate a good mood. In particular, these are foods characterized by a high content of tryptophan, which is an essential amino acid that regulates mood in the brain. While on the one hand it is good that these "foods of good humor" are present or that they are introduced as part of a balanced diet, on the other it is also important knowing and limiting the intake of those who, otherwise, can increase negative sensations and feelings.

What are "foods of unhappiness"

It should be noted, first of all, that to decree what these foods are from unpleasant side effects on our happiness it's science. This category of foodstuffs and food products, in fact, is mainly characterized by a high quantity of refined sugar and refined and starchy carbohydrates, but also hydrogenated fatty acids and sodium. All these substances, although initially giving a pleasant sense of fulfillment, then end up being harmful both for our body and for our mood. In particular, the increase in the blood sugar level can cause symptoms such as anxiety, fatigue, irritability and difficulty concentrating; the consumption of hydrogenated fats (or trans fatty acids), on the other hand, can make us more nervous and aggressive since, in addition to decreasing the level of good cholesterol and having effects on the metabolism, they hinder the intake of Omega 3 fats, able to regulate mood and behavior.

Attention to "comfort junk food"

The bad news is that, as we have seen, foods that can worsen mood often hide behind the deceptive label of "comfort food", or foods, often associated with traditions, habits and happy personal memories, from which we feel more easily attracted. Although some comfort foods are healthy, low-calorie and nutritious, most of them contain the harmful substances that we have analyzed before and that, in fact, give us a fleeting happiness and then leave us with a sense of irritability, sadness, listlessness and, last but not least, with great feelings of guilt. To make it more complicated is that the temporary feeling of well-being is a chemical effect of contained sugars and fats, which initially increase the release of dopamine, or the famous neurotransmitter that stimulates pleasure and personal motivation.

The pursuit of happiness can begin at the table: which foods to limit

In short, these high-calorie foods that can worsen mood are a real trap that is easy to fall into. Among the many foods for which moderate consumption is recommended, there are first of all packaged, frozen, or freeze-dried foods and baked goods that are high in hydrogenated fats, refined sugar, and salt; they range from potato chips in bags to sweet and savory snacks to less suspicious food products, such as canned foods, cereals, yogurt, fruit juices or energy bars. Knowing how to read and understand food product labels is essential, also because the danger often hides behind reassuring labels and terms such as "light", "vegan" or "palm oil free". It is good then, to pay close attention to alcohol and carbonated drinks, often rich in sugar, and last but not least, in drinks and foods they contain caffeine. This substance, in fact, can have positive effects on mood if consumed moderately, otherwise it can cause agitation and anxiety.

In short, a varied and balanced diet is not enough to be happy, but it is also important think about the effects of what we eat on our feelings and what we feel and choose the foods that make us smile and feel good.

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Photo: foods that make us more unhappy_pxfuel.jpg

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