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{ "$oid": "68bacb00eb3bdbfd0cbff821" }	8b5a7f1ebf49c4221d4023a560b7cf671436b94100a6342151dcc9a0a160172a	How to cook tofu that’s full of flavour It’s the alternative to meat that people either love or hate. On the positive side, tofu suits many cuisines and dishes. But it can be tasteless if not seasoned or marinated. So, how can you easily make it full of flavour? By Elly Curshen https://ichef.bbci.co.uk/images/ic/480xn/p0jdb6mc.jpg Tofu has a rich history, originating in China over 2,000 years ago. It has been a mainstay in Asian cuisines for centuries, well before its popularity surged in the UK and other parts of the world. In recent years, tofu has become a supermarket staple. Look online and you’ll find a constant flow of new and exciting ways to cook with this versatile ingredient. The rise in plant-based eating has led to more people trying tofu and sharing their ideas. Inspiration is everywhere, but it’s important to understand the basics, so let’s start at the beginning. Understanding the various types and their individual characteristics is key to making successful and delicious tofu dishes that are packed with flavour. Let’s get one thing clear; if a recipe simply states ‘tofu’ in the ingredients, take that as a big red flag. There are different types and you need the right type for the recipe to turn out as intended. Use the wrong type and it’ll lead to disaster, putting you off all over again. If someone says they don’t like tofu, I guarantee it’s because they had it once – cooked a way they didn’t enjoy – and it put them off for good. If that sounds familiar, I urge you to give it another chance. As a long-time tofu enthusiast, I’ve experimented with countless recipes and techniques to get the most out of it and I’m confident I can make you love it. I have been eating and cooking tofu (very) regularly for over 20 years and have found many, many ways to make it delicious. Don’t think of tofu as just a ‘meat substitute’; it’s a canvas for flavour that can be transformed into a variety of delicious dishes. It's incredibly versatile, as well as nutritious – it is a great source of protein and is also rich in minerals and vitamins, including calcium, magnesium, iron and vitamin A. So, what actually is tofu? It’s fermented bean curd and the way I usually explain it is that tofu is to soybean milk what cheese is to dairy milk. The soybeans are soaked overnight in water then ground to make soy milk. A natural coagulant made from calcium or magnesium salts is added and in only a couple of minutes it will start to separate into soy ‘curds’ and ‘whey’. Just like cheese, the curds will then be pressed into shape. Depending on exactly how it is made and subsequently processed (including pasteurising and packaging), the tofu will either be categorised as ‘silken’ or ‘firm’. If it is ‘firm’, it might be pressed further (to form ‘extra firm’) and/or smoked. Silken vs. Firm Tofu Remembering tofu comes in these two main types: silken and firm and ensuring you buy the right type for the intended use is important. Each has unique textures and uses, making them suitable for different kinds of dishes. Both types of tofu lack a strong flavour on their own, but they readily take on the taste of whatever seasonings or marinades you use. Silken Tofu: As the name suggests, this tofu has a smooth, creamy texture, like a lightly-set custard. It’s delicate and often used in soups, smoothies, desserts, and dressings. Due to its high-water content, it doesn’t hold its shape well when cooked, making it perfect for blending and pureeing. You’ll usually find it in a small long-life carton, on a shelf (not refrigerated). This creamy mushroom pasta uses silken tofu to great effect Inventive plant-based cooks have been using firm silken tofu, along with kala namak (aka Indian black salt or Himalayan black salt) to make a plant-based alternative to scrambled eggs for years. Kala namak brings that distinctive umami-rich, egg-like flavour, and nutritional yeast can add a cheesiness too. Look to Japan for lots more ways to use silken tofu in savoury dishes. A popular simple option is diced and added to a bowl of miso soup. Silken tofu is great for making creamy dressings, as well as desserts. Firm Tofu: This is the type I use most often. Firm tofu has a denser texture and will hold its shape during cooking. It absorbs marinades and sauces well, making it a great choice for dishes where a more substantial, chewy texture is desired. You’ll find smoked and unsmoked versions. If you’re new to tofu, I would recommend the smoked version as it has far more flavour to start off with. It is worth noting that a tofu marked as ‘Extra Firm Smoked’ will be extra delicious and often also a bit more expensive (as those extra steps take time for the producer). Tips and Techniques for Flavourful Tofu Before you even start marinating or cooking firm tofu, there are a couple of options to get the best out of it. Many widely available brands of tofu these days will state ‘no need to press’ on the packaging. If so, just drain the liquid off, pat well dry and carry on. If not, you need to get as much moisture out of it as you can and you can do this a few different ways. Either wrap it in a clean dry tea towel and squeeze carefully but firmly, unwrapping and rewrapping (with a dry section) until the block feels dry. Alternatively, you can also wrap in a clean cloth and place under a heavy board for at least half an hour, allowing the moisture to drain out. The final option is to freeze the whole block (take it out of the cardboard box but leave it in the plastic package it comes in). Freezing causes the water molecules inside the block to expand, creating a more airy, chewier texture that absorbs flavour better too. Let the frozen block defrost in the fridge (on a plate). Once the tofu is thawed, drain and press out the extra moisture (as above) before cooking. This all takes time, yes, but if we are trying to maximise flavour, it’s worth it! Slice, dice, grate or crumble… Depending on the final dish and what form you want your tofu pieces to take, you can transform the block in several ways; dice or slice (thinly if you want to make something crispy and ‘bacon-like’, thickly if you want more of a ‘steak’ vibe). You could also grate or crumble it. Marinating Once you have pressed (if necessary), frozen (if desired), dried (essential) and cut up your tofu, it’s time to marinate it. Although not essential, marinating is one of the best ways to infuse tofu with flavour. Since tofu acts like a sponge, it will soak up whatever delicious marinades you use. A common and delicious combination is soy sauce, garlic, ginger, rice wine vinegar, sesame oil, and a touch of sweetness added with either maple syrup or honey. Acidic elements like rice vinegar can help tenderise the tofu, making it even more flavourful. How long you marinate the tofu for varies, depending on the ingredients used, how you are going to cook it, and how long you have. Aim for between 30 mins and 4 hours. Less and it’s not really worth it, longer and the tofu may start to break down. If you are lacking in time, don’t fear, slice your tofu thinly (or even grate it) and cook in a strongly flavoured sauce, and you’ll still get a great result. My version for ‘tofu bacon’ doesn’t need any marinating time at all. Cooking You can cook tofu using many methods, depending on your desired result… Fry Tofu will crisp up if you fry it, and even more so if you dust it with cornflour first. After pressing (if necessary) and marinating, slice or dice the tofu, toss in cornflour and fry it in (shallow) hot oil until golden brown on all sides. This method gives tofu a delightful crunch while keeping the inside tender. This chilli-fried tofu with egg-fried rice is a great example. Deep frying is also an option, especially for dishes such as black bean tofu ‘mein’. Air fry I’ve never served a crispy tofu nugget to anyone that didn’t enjoy it. This air fryer crispy tofu recipe is quick and easy. Just marinate, dust with cornflour, and air fry at 200C for 12-15 minutes. Add a sweet and spicy dip on the side and serve the nuggets on skewers, for a fun, party food. Bake If you’re turning the oven on for a few things, baking a tray of tofu is a hands-off method that allows you to cook other components of your meal simultaneously. After pressing (if necessary), slicing and marinating, place tofu on a baking tray lined with parchment paper or a reusable silicone liner. Bake at 200C for 25-30 minutes, flipping halfway through. Baking concentrates the flavours and gives tofu a firm, chewy texture. In this recipe for teriyaki root vegetable salad with crispy tofu, Dr Rupy roasts his tofu If after reading all this, tofu sounds like a lot of effort, remember that ready to use options are now widely available – although I would argue that the flexibility of doing it yourself makes it all worth it! Originally published July 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/tofu_full_of_flavour", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to cook tofu that’s full of flavour", "content": "It’s the alternative to meat that people either love or hate. On the positive side, tofu suits many cuisines and dishes. But it can be tasteless if not seasoned or marinated. So, how can you easily make it full of flavour? By Elly Curshen https://ichef.bbci.co.uk/images/ic/480xn/p0jdb6mc.jpg Tofu has a rich history, originating in China over 2,000 years ago. It has been a mainstay in Asian cuisines for centuries, well before its popularity surged in the UK and other parts of the world. In recent years, tofu has become a supermarket staple. Look online and you’ll find a constant flow of new and exciting ways to cook with this versatile ingredient. The rise in plant-based eating has led to more people trying tofu and sharing their ideas. Inspiration is everywhere, but it’s important to understand the basics, so let’s start at the beginning. Understanding the various types and their individual characteristics is key to making successful and delicious tofu dishes that are packed with flavour. Let’s get one thing clear; if a recipe simply states ‘tofu’ in the ingredients, take that as a big red flag. There are different types and you need the right type for the recipe to turn out as intended. Use the wrong type and it’ll lead to disaster, putting you off all over again. If someone says they don’t like tofu, I guarantee it’s because they had it once – cooked a way they didn’t enjoy – and it put them off for good. If that sounds familiar, I urge you to give it another chance. As a long-time tofu enthusiast, I’ve experimented with countless recipes and techniques to get the most out of it and I’m confident I can make you love it. I have been eating and cooking tofu (very) regularly for over 20 years and have found many, many ways to make it delicious. Don’t think of tofu as just a ‘meat substitute’; it’s a canvas for flavour that can be transformed into a variety of delicious dishes. It's incredibly versatile, as well as nutritious – it is a great source of protein and is also rich in minerals and vitamins, including calcium, magnesium, iron and vitamin A. So, what actually is tofu? It’s fermented bean curd and the way I usually explain it is that tofu is to soybean milk what cheese is to dairy milk. The soybeans are soaked overnight in water then ground to make soy milk. A natural coagulant made from calcium or magnesium salts is added and in only a couple of minutes it will start to separate into soy ‘curds’ and ‘whey’. Just like cheese, the curds will then be pressed into shape. Depending on exactly how it is made and subsequently processed (including pasteurising and packaging), the tofu will either be categorised as ‘silken’ or ‘firm’. If it is ‘firm’, it might be pressed further (to form ‘extra firm’) and/or smoked. Silken vs. Firm Tofu Remembering tofu comes in these two main types: silken and firm and ensuring you buy the right type for the intended use is important. Each has unique textures and uses, making them suitable for different kinds of dishes. Both types of tofu lack a strong flavour on their own, but they readily take on the taste of whatever seasonings or marinades you use. Silken Tofu: As the name suggests, this tofu has a smooth, creamy texture, like a lightly-set custard. It’s delicate and often used in soups, smoothies, desserts, and dressings. Due to its high-water content, it doesn’t hold its shape well when cooked, making it perfect for blending and pureeing. You’ll usually find it in a small long-life carton, on a shelf (not refrigerated). This creamy mushroom pasta uses silken tofu to great effect Inventive plant-based cooks have been using firm silken tofu, along with kala namak (aka Indian black salt or Himalayan black salt) to make a plant-based alternative to scrambled eggs for years. Kala namak brings that distinctive umami-rich, egg-like flavour, and nutritional yeast can add a cheesiness too. Look to Japan for lots more ways to use silken tofu in savoury dishes. A popular simple option is diced and added to a bowl of miso soup. Silken tofu is great for making creamy dressings, as well as desserts. Firm Tofu: This is the type I use most often. Firm tofu has a denser texture and will hold its shape during cooking. It absorbs marinades and sauces well, making it a great choice for dishes where a more substantial, chewy texture is desired. You’ll find smoked and unsmoked versions. If you’re new to tofu, I would recommend the smoked version as it has far more flavour to start off with. It is worth noting that a tofu marked as ‘Extra Firm Smoked’ will be extra delicious and often also a bit more expensive (as those extra steps take time for the producer). Tips and Techniques for Flavourful Tofu Before you even start marinating or cooking firm tofu, there are a couple of options to get the best out of it. Many widely available brands of tofu these days will state ‘no need to press’ on the packaging. If so, just drain the liquid off, pat well dry and carry on. If not, you need to get as much moisture out of it as you can and you can do this a few different ways. Either wrap it in a clean dry tea towel and squeeze carefully but firmly, unwrapping and rewrapping (with a dry section) until the block feels dry. Alternatively, you can also wrap in a clean cloth and place under a heavy board for at least half an hour, allowing the moisture to drain out. The final option is to freeze the whole block (take it out of the cardboard box but leave it in the plastic package it comes in). Freezing causes the water molecules inside the block to expand, creating a more airy, chewier texture that absorbs flavour better too. Let the frozen block defrost in the fridge (on a plate). Once the tofu is thawed, drain and press out the extra moisture (as above) before cooking. This all takes time, yes, but if we are trying to maximise flavour, it’s worth it! Slice, dice, grate or crumble… Depending on the final dish and what form you want your tofu pieces to take, you can transform the block in several ways; dice or slice (thinly if you want to make something crispy and ‘bacon-like’, thickly if you want more of a ‘steak’ vibe). You could also grate or crumble it. Marinating Once you have pressed (if necessary), frozen (if desired), dried (essential) and cut up your tofu, it’s time to marinate it. Although not essential, marinating is one of the best ways to infuse tofu with flavour. Since tofu acts like a sponge, it will soak up whatever delicious marinades you use. A common and delicious combination is soy sauce, garlic, ginger, rice wine vinegar, sesame oil, and a touch of sweetness added with either maple syrup or honey. Acidic elements like rice vinegar can help tenderise the tofu, making it even more flavourful. How long you marinate the tofu for varies, depending on the ingredients used, how you are going to cook it, and how long you have. Aim for between 30 mins and 4 hours. Less and it’s not really worth it, longer and the tofu may start to break down. If you are lacking in time, don’t fear, slice your tofu thinly (or even grate it) and cook in a strongly flavoured sauce, and you’ll still get a great result. My version for ‘tofu bacon’ doesn’t need any marinating time at all. Cooking You can cook tofu using many methods, depending on your desired result… Fry Tofu will crisp up if you fry it, and even more so if you dust it with cornflour first. After pressing (if necessary) and marinating, slice or dice the tofu, toss in cornflour and fry it in (shallow) hot oil until golden brown on all sides. This method gives tofu a delightful crunch while keeping the inside tender. This chilli-fried tofu with egg-fried rice is a great example. Deep frying is also an option, especially for dishes such as black bean tofu ‘mein’. Air fry I’ve never served a crispy tofu nugget to anyone that didn’t enjoy it. This air fryer crispy tofu recipe is quick and easy. Just marinate, dust with cornflour, and air fry at 200C for 12-15 minutes. Add a sweet and spicy dip on the side and serve the nuggets on skewers, for a fun, party food. Bake If you’re turning the oven on for a few things, baking a tray of tofu is a hands-off method that allows you to cook other components of your meal simultaneously. After pressing (if necessary), slicing and marinating, place tofu on a baking tray lined with parchment paper or a reusable silicone liner. Bake at 200C for 25-30 minutes, flipping halfway through. Baking concentrates the flavours and gives tofu a firm, chewy texture. In this recipe for teriyaki root vegetable salad with crispy tofu, Dr Rupy roasts his tofu If after reading all this, tofu sounds like a lot of effort, remember that ready to use options are now widely available – although I would argue that the flexibility of doing it yourself makes it all worth it! Originally published July 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb00eb3bdbfd0cbff822" }	e8512f24028e09b7c4ce4584394c863afb1cffecc9a9f4b3fcbe05f9645a9f50	Could eating more iron stop you feeling tired? By Fiona Hunter, Nutritionist A recent survey found that one in eight of us feels tired all the time. It’s surprising, then, that we are only just starting to understand some of the causes of tiredness and fatigue. What’s more, new research is throwing up some surprising facts about the role that diet plays. How does iron deficiency affect you? Iron deficiency is the most common nutritional deficiency in the world. More than 30% of the world's population is anaemic, according to the World Health Organisation. The National Diet and Nutrition Survey finds that 49% of girls aged 11–18 and 25% of women aged 19–64 in the UK have low iron intakes. What effect does this have on energy levels? Watch the video to find out. Fiona Hunter explains the impact of iron deficiency on the body. Can boosting your iron help if you're not anaemic? Experts believe that increasing your iron intake may give you more energy if your iron stores are low, even if your haemoglobin (the part of your red blood cells that carries oxygen) levels are above the cut-off for anaemia. Non-anaemic iron deficiency is estimated to affect about three times as many people as iron-deficiency anaemia. The British Medical Journal and NHS agree that it may be an under-recognised cause of fatigue, particularly among women of child-bearing age. To put this problem into context, according to the National Diet and Nutrition Survey, 9% of older girls have iron-deficiency anaemia, but nearly 49% have low iron stores intakes. Among 35–49 year old women, 5% have iron-deficiency anaemia, but nearly 25% have low iron intakes. Anaemia and low iron stores are rare among boys and men under the age of 64, but are significant risks for those over the age of 65. Does that mean you should take iron supplements if you feel tired? Not necessarily – it is important to see your doctor and ask for a diagnosis as it is possible to overdose on iron. What should you eat to reduce tiredness? Can other deficiencies cause fatigue? Many of us take vitamin or mineral supplements. But how commonly is tiredness caused by vitamin or mineral deficiencies apart from iron? Vitamin D: One in six of the UK adult population has low levels of vitamin D. Symptoms include fatigue. Vitamin D can be sourced from sunlight and supplements. Vitamin B12: More common in older people, tiredness is a symptom of B12 or folate anaemia, but it's usually caused by absorption issues. Always consult a doctor Always consult a doctor if you are feeling tired to rule out a serious medical cause. Also speak to your GP before taking supplements, as it is possible to overdose on some vitamins and minerals. Originally published September 2018. Updated June 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/diets/am_I_iron_deficient", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Could eating more iron stop you feeling tired?", "content": "By Fiona Hunter, Nutritionist A recent survey found that one in eight of us feels tired all the time. It’s surprising, then, that we are only just starting to understand some of the causes of tiredness and fatigue. What’s more, new research is throwing up some surprising facts about the role that diet plays. How does iron deficiency affect you? Iron deficiency is the most common nutritional deficiency in the world. More than 30% of the world's population is anaemic, according to the World Health Organisation. The National Diet and Nutrition Survey finds that 49% of girls aged 11–18 and 25% of women aged 19–64 in the UK have low iron intakes. What effect does this have on energy levels? Watch the video to find out. Fiona Hunter explains the impact of iron deficiency on the body. Can boosting your iron help if you're not anaemic? Experts believe that increasing your iron intake may give you more energy if your iron stores are low, even if your haemoglobin (the part of your red blood cells that carries oxygen) levels are above the cut-off for anaemia. Non-anaemic iron deficiency is estimated to affect about three times as many people as iron-deficiency anaemia. The British Medical Journal and NHS agree that it may be an under-recognised cause of fatigue, particularly among women of child-bearing age. To put this problem into context, according to the National Diet and Nutrition Survey, 9% of older girls have iron-deficiency anaemia, but nearly 49% have low iron stores intakes. Among 35–49 year old women, 5% have iron-deficiency anaemia, but nearly 25% have low iron intakes. Anaemia and low iron stores are rare among boys and men under the age of 64, but are significant risks for those over the age of 65. Does that mean you should take iron supplements if you feel tired? Not necessarily – it is important to see your doctor and ask for a diagnosis as it is possible to overdose on iron. What should you eat to reduce tiredness? Can other deficiencies cause fatigue? Many of us take vitamin or mineral supplements. But how commonly is tiredness caused by vitamin or mineral deficiencies apart from iron? Vitamin D: One in six of the UK adult population has low levels of vitamin D. Symptoms include fatigue. Vitamin D can be sourced from sunlight and supplements. Vitamin B12: More common in older people, tiredness is a symptom of B12 or folate anaemia, but it's usually caused by absorption issues. Always consult a doctor Always consult a doctor if you are feeling tired to rule out a serious medical cause. Also speak to your GP before taking supplements, as it is possible to overdose on some vitamins and minerals. Originally published September 2018. Updated June 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb01eb3bdbfd0cbff823" }	9dcc6a1030d92d42b7f764e7efaaf997ba59410b110c1aa1cf4c77a1524707b1	The ingredient with 20 percent fewer calories than you thought by Hattie Ellis Nuts are useful, delicious, and packed with protein, healthy fats and micronutrients. An important staple for prehistoric humans, today they play a part in the plant-centred eating that’s good for the planet. Why are they so great and how best to enjoy them? https://ichef.bbci.co.uk/images/ic/480xn/p09w4bjw.jpg Studies have shown that we metabolise fewer calories from almonds (and other nuts) than previously thought, particularly if they are eaten whole and raw What is a nut? A nut is the edible seed or fruit of a plant, usually surrounded by a hard or brittle shell. Rather like an egg is to a new chick, a nut helps a new plant to grow thanks to its power-pack of nutrition, which is why nuts are so full of goodness. Most nuts grow on trees. Peanuts are technically a legume and grow in the ground (they are known as groundnuts in some parts of the world), but are widely considered to be a nut in terms of nutrition and culinary use. Nuts vary widely in how they look, grow and taste, from the big meaty Brazil nuts that grow in a cluster inside a large outer shell, the cashew that is a single nut outside a big fleshy fruit, and the small pine nuts that grow within the woody sheaves of pine cones. Green pistachios, buttery macadamias, velvety chestnuts, round hazelnuts, sweet ridged pecans and knobbly savoury walnuts – take your pick! Once harvested, nuts are processed to reach our tables in different ways. A few are sold fresh off the tree, still full of moisture and in their shell, such as the main UK grown nut, the cobnut. Most are sold shelled and dried, or roasted to further develop their flavours and preserve them. They can be ground into a nutritious meal, like ground almonds and chestnut flour, whizzed up into nut butters, used in sweet spreads or made into nut milks. All nuts are full of fats, and some are used to make nut oils, such as walnut oil and hazelnut oil, for drizzling over cooked dishes or into a special salad dressing. Fewer calories than you thought Because of their fats and calories, nuts have a reputation for being fattening, but research has shown the number of calories stated on the packet can be significantly higher – up to 20 percent – than the actual calories we digest and metabolise. Studies also show higher nut consumption is linked to less weight-gain over time. Scientists don’t know exactly why this is, says Bridget Benelam of the British Nutrition Foundation. There are various possibilities: “Although nuts are high in calories and fat, they also provide protein and fibre, which may help to increase feelings of fullness”, she says. “Nuts are also a relatively expensive food, and so may be consumed more by people who are more affluent (who are generally at lower risk of obesity).” And nuts “may not be consumed in excess in the way that cheaper energy-dense foods may be.” In a recent episode of The Food Chain about calories, Dr Giles Yeo of Cambridge University points out that the body uses energy to metabolise protein in particular. “We don’t actually eat calories, we eat food and then our body has to work in order to extract the calories”, he explains. For every 100 calories of protein on a packet, you only absorb 70, he says. Good nut-rition Nuts are relatively high in protein for a plant food and contain little water, making them a concentrated source of this body-building nutrient, with peanuts and almonds having the highest amount at nearly 26g and 21.3g protein per 100g. Peanuts are also the cheapest form of nuts – sales of peanut butter went up in the UK during lockdown, when parents wanted an inexpensive source of protein and healthy calories for at-home children. Nuts are also relatively high in fat for a plant food, ranging from 46 percent of the calories in cashews and pistachios to 76 percent in macadamia nuts. The types of unsaturated fats in nuts are considered to be ‘good’ fats which, along with their fibre, help lower cholesterol. “Both tree nuts and peanuts have been found in some studies to have beneficial effects on blood cholesterol as well as other lipids in the blood”, says Benelam. These small power-packs also provide a range of vitamins and minerals, including vitamin E, calcium, potassium, copper and manganese. Not just for snacks and Christmas Nuts can be used in many ways in dishes, as well as being eaten as snacks. Enjoy them from breakfast onwards, adding energy and protein to granola and muesli, and scattered over porridge. Spread nut butter on your toast, or thin it slightly with water and drizzle over grilled tomatoes. Chopped nuts add texture to dishes, including as a crust for fish or scattered on top of a vegetable bake. They can be used as the main protein in a meal, such as a stir-fry. Enjoy them sprinkled over summer and autumn salads and stirred through rice dishes, with the attractive vivid green pistachio especially popular in Middle Eastern-influenced food. They thicken and enrich sauces, including as a cashew cream in curries, in pesto, and in the garlicky, vibrant-red romesco sauce from Calatan cooking. Sweet dishes can give nuts the starring role, such as pecan pie, hazelnut meringue and pistachio ice-cream, and they add flavour and texture to a dish, such as a crumble with chopped nuts or ground almonds in the topping. Ground nuts add protein and texture to cakes and bakes, including the classic Middle Eastern orange cake, and who can resist whole or chopped pecans, hazelnuts or walnuts in a brownie? Home-roasting, or toasting, nuts brings out their flavour. Toasting is best done in an oven, which provides a more even, all-round heat than a frying pan. Either way, take care not to burn them to bitterness. You can toast your nuts when the oven is on for something else, in order to save energy, and the timing will depend on the heat. Around 180°C/160°C Fan/Gas 4 is a good, not-too-hot temperature, with most nuts taking about 8-10 minutes. If your oven is hotter, take them out sooner. It’s a good idea to stir them halfway through to get a more even heat. You can use salt, herbs, spices, honey and other ingredients as flavourings. Are nuts good for the planet? Trees are good news for the planet, but this also depends on how they’re grown, with concerns about water-extraction and chemical inputs for intensive systems. Grown well, they are good for the land as well as for us. Nut don’t need to be eaten fresh, and so can be transported by ship, with a lower carbon footprint than imported fresh food that is flown around the world. British nuts Most nuts sold in Britain are imported. However, our temperate climate is suitable for growing some types, such as walnuts and sweet chestnuts. The cobnut, a type of hazelnut, is the UK’s main commercially farmed nut, traditionally grown mostly in Kent. More nut trees are now being planted in Britain, partly due to the growth of interest in UK-produced food and the push to grow more trees. The Kent cobnut, a distinctive oval nut, is traditionally eaten fresh off the tree from August to early autumn. Early in the season, it has a pale shell inside a light green husk and the juicy nut is milky white and can be eaten simply dipped in salt. At this point they are best kept in the salad drawer of the fridge. As the nut matures, the shell turns brown and the flavours become more concentrated, being especially delicious mid to late September. Some supermarkets sell them fresh in August and September, and stored, husked nuts are available from growers and independents up until Christmas. Growers want to extend the season further. Tom Cannon, from Roughway Farm in Kent, used a Churchill Fellowship grant to look at nut production around the world, including Turkey, source of 70 percent of hazelnuts, China and Australia. He has since invested in equipment to shell and roast nuts for his own family’s farm and others, enabling sales of these preserved nuts for a greater part of the year and allowing more artisan producers to make home-grown nut goodies such as brownies, candied nuts and dukkah. “The Kent cobnut has been bred to taste nice fresh, and by chance it’s nice roasted as well. The market’s got a lot of potential”, he says. https://ichef.bbci.co.uk/images/ic/480xn/p09w495d.jpg The cobnut, a type of hazelnut traditionally grown in Kent, has a light green husk early in the season Store well but don’t bury your nuts Within their shells, nuts keep fresh for a long time, which is why squirrels bury them as a future food source. Once cracked open, their fats start deteriorate and develop ‘off’ flavours, especially with walnuts and pine nuts. Store nuts in an airtight container in a cool, dark place – you can put them in the fridge — and pay attention to best before dates. Don’t leave packets buried away, but find ways to use them up. Granola and home-roasted nuts are two useful ways to do this. Throw away any nuts that have grown mould. Nut oils oxidise, or go rancid, relatively quickly and are best stored in the fridge and used up. Groundnut oil is a useful neutral cooking oil that can be kept for longer at room temperature.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/nuts", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The ingredient with 20 percent fewer calories than you thought", "content": "by Hattie Ellis Nuts are useful, delicious, and packed with protein, healthy fats and micronutrients. An important staple for prehistoric humans, today they play a part in the plant-centred eating that’s good for the planet. Why are they so great and how best to enjoy them? https://ichef.bbci.co.uk/images/ic/480xn/p09w4bjw.jpg Studies have shown that we metabolise fewer calories from almonds (and other nuts) than previously thought, particularly if they are eaten whole and raw What is a nut? A nut is the edible seed or fruit of a plant, usually surrounded by a hard or brittle shell. Rather like an egg is to a new chick, a nut helps a new plant to grow thanks to its power-pack of nutrition, which is why nuts are so full of goodness. Most nuts grow on trees. Peanuts are technically a legume and grow in the ground (they are known as groundnuts in some parts of the world), but are widely considered to be a nut in terms of nutrition and culinary use. Nuts vary widely in how they look, grow and taste, from the big meaty Brazil nuts that grow in a cluster inside a large outer shell, the cashew that is a single nut outside a big fleshy fruit, and the small pine nuts that grow within the woody sheaves of pine cones. Green pistachios, buttery macadamias, velvety chestnuts, round hazelnuts, sweet ridged pecans and knobbly savoury walnuts – take your pick! Once harvested, nuts are processed to reach our tables in different ways. A few are sold fresh off the tree, still full of moisture and in their shell, such as the main UK grown nut, the cobnut. Most are sold shelled and dried, or roasted to further develop their flavours and preserve them. They can be ground into a nutritious meal, like ground almonds and chestnut flour, whizzed up into nut butters, used in sweet spreads or made into nut milks. All nuts are full of fats, and some are used to make nut oils, such as walnut oil and hazelnut oil, for drizzling over cooked dishes or into a special salad dressing. Fewer calories than you thought Because of their fats and calories, nuts have a reputation for being fattening, but research has shown the number of calories stated on the packet can be significantly higher – up to 20 percent – than the actual calories we digest and metabolise. Studies also show higher nut consumption is linked to less weight-gain over time. Scientists don’t know exactly why this is, says Bridget Benelam of the British Nutrition Foundation. There are various possibilities: “Although nuts are high in calories and fat, they also provide protein and fibre, which may help to increase feelings of fullness”, she says. “Nuts are also a relatively expensive food, and so may be consumed more by people who are more affluent (who are generally at lower risk of obesity).” And nuts “may not be consumed in excess in the way that cheaper energy-dense foods may be.” In a recent episode of The Food Chain about calories, Dr Giles Yeo of Cambridge University points out that the body uses energy to metabolise protein in particular. “We don’t actually eat calories, we eat food and then our body has to work in order to extract the calories”, he explains. For every 100 calories of protein on a packet, you only absorb 70, he says. Good nut-rition Nuts are relatively high in protein for a plant food and contain little water, making them a concentrated source of this body-building nutrient, with peanuts and almonds having the highest amount at nearly 26g and 21.3g protein per 100g. Peanuts are also the cheapest form of nuts – sales of peanut butter went up in the UK during lockdown, when parents wanted an inexpensive source of protein and healthy calories for at-home children. Nuts are also relatively high in fat for a plant food, ranging from 46 percent of the calories in cashews and pistachios to 76 percent in macadamia nuts. The types of unsaturated fats in nuts are considered to be ‘good’ fats which, along with their fibre, help lower cholesterol. “Both tree nuts and peanuts have been found in some studies to have beneficial effects on blood cholesterol as well as other lipids in the blood”, says Benelam. These small power-packs also provide a range of vitamins and minerals, including vitamin E, calcium, potassium, copper and manganese. Not just for snacks and Christmas Nuts can be used in many ways in dishes, as well as being eaten as snacks. Enjoy them from breakfast onwards, adding energy and protein to granola and muesli, and scattered over porridge. Spread nut butter on your toast, or thin it slightly with water and drizzle over grilled tomatoes. Chopped nuts add texture to dishes, including as a crust for fish or scattered on top of a vegetable bake. They can be used as the main protein in a meal, such as a stir-fry. Enjoy them sprinkled over summer and autumn salads and stirred through rice dishes, with the attractive vivid green pistachio especially popular in Middle Eastern-influenced food. They thicken and enrich sauces, including as a cashew cream in curries, in pesto, and in the garlicky, vibrant-red romesco sauce from Calatan cooking. Sweet dishes can give nuts the starring role, such as pecan pie, hazelnut meringue and pistachio ice-cream, and they add flavour and texture to a dish, such as a crumble with chopped nuts or ground almonds in the topping. Ground nuts add protein and texture to cakes and bakes, including the classic Middle Eastern orange cake, and who can resist whole or chopped pecans, hazelnuts or walnuts in a brownie? Home-roasting, or toasting, nuts brings out their flavour. Toasting is best done in an oven, which provides a more even, all-round heat than a frying pan. Either way, take care not to burn them to bitterness. You can toast your nuts when the oven is on for something else, in order to save energy, and the timing will depend on the heat. Around 180°C/160°C Fan/Gas 4 is a good, not-too-hot temperature, with most nuts taking about 8-10 minutes. If your oven is hotter, take them out sooner. It’s a good idea to stir them halfway through to get a more even heat. You can use salt, herbs, spices, honey and other ingredients as flavourings. Are nuts good for the planet? Trees are good news for the planet, but this also depends on how they’re grown, with concerns about water-extraction and chemical inputs for intensive systems. Grown well, they are good for the land as well as for us. Nut don’t need to be eaten fresh, and so can be transported by ship, with a lower carbon footprint than imported fresh food that is flown around the world. British nuts Most nuts sold in Britain are imported. However, our temperate climate is suitable for growing some types, such as walnuts and sweet chestnuts. The cobnut, a type of hazelnut, is the UK’s main commercially farmed nut, traditionally grown mostly in Kent. More nut trees are now being planted in Britain, partly due to the growth of interest in UK-produced food and the push to grow more trees. The Kent cobnut, a distinctive oval nut, is traditionally eaten fresh off the tree from August to early autumn. Early in the season, it has a pale shell inside a light green husk and the juicy nut is milky white and can be eaten simply dipped in salt. At this point they are best kept in the salad drawer of the fridge. As the nut matures, the shell turns brown and the flavours become more concentrated, being especially delicious mid to late September. Some supermarkets sell them fresh in August and September, and stored, husked nuts are available from growers and independents up until Christmas. Growers want to extend the season further. Tom Cannon, from Roughway Farm in Kent, used a Churchill Fellowship grant to look at nut production around the world, including Turkey, source of 70 percent of hazelnuts, China and Australia. He has since invested in equipment to shell and roast nuts for his own family’s farm and others, enabling sales of these preserved nuts for a greater part of the year and allowing more artisan producers to make home-grown nut goodies such as brownies, candied nuts and dukkah. “The Kent cobnut has been bred to taste nice fresh, and by chance it’s nice roasted as well. The market’s got a lot of potential”, he says. https://ichef.bbci.co.uk/images/ic/480xn/p09w495d.jpg The cobnut, a type of hazelnut traditionally grown in Kent, has a light green husk early in the season Store well but don’t bury your nuts Within their shells, nuts keep fresh for a long time, which is why squirrels bury them as a future food source. Once cracked open, their fats start deteriorate and develop ‘off’ flavours, especially with walnuts and pine nuts. Store nuts in an airtight container in a cool, dark place – you can put them in the fridge — and pay attention to best before dates. Don’t leave packets buried away, but find ways to use them up. Granola and home-roasted nuts are two useful ways to do this. Throw away any nuts that have grown mould. Nut oils oxidise, or go rancid, relatively quickly and are best stored in the fridge and used up. Groundnut oil is a useful neutral cooking oil that can be kept for longer at room temperature." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb01eb3bdbfd0cbff824" }	d3b777a441847259d2ecd4990c31f0f1f1494ea75cd0db866fd79efc0fca1b1d	Do men and women lose weight differently? You’ve been focussed and not strayed from your diet all week. It’s time to step on the scales and see if the hard work’s paid off. Then… disappointment. The number looking back at you is not what you expected. You feel a mix of frustration and injustice. If you’ve ever stood on the scales and seen the number refusing to budge, you’ll know how irritating it is. Could the problem be that your weight-loss plan is unsuited to your gender? And do men really find it easier than women to lose weight? The answers might be more complicated than you’d think… https://ichef.bbci.co.uk/images/ic/480xn/p07sn41t.jpg Headlines may not tell the full story Last year, new research had everyone shouting ‘I KNEW IT!’ The University of Copenhagen – along with eight other research institutions – had embarked on a study that put 2,500 pre-diabetic and overweight people on a strict eight-week calorie-controlled diet. The result? On average men lost 11.8kg, but women ‘only’ dropped 10.2kg. The headlines wrote themselves. Finally there was evidence men find it easier than women to lose weight. However, the statistics didn’t tell the full story. A University of Nottingham Professor Ian Macdonald was involved in the study and explains, “It was disappointing the media picked up on the differences without understanding a bit of the mathematics”. The focus on the differences in end weight was, he says, “unfortunate”. The reason being? All the participants on the study were given the same amount of food (810 calories) with no allowance made for the men having a greater energy deficit. The men were bigger to begin with (on average 109kg compared to the women’s 96kg), so had more weight to lose. “It was just a consequence of the difference in body size. If we’d had small men and larger women, it would have been the other way around”, explains the professor. This wasn’t an oversight by the scientists. The eight-week plan wasn’t the main focus of the research, but just the start of a further three-year study. “Participants had to lose eight percent of body weight in this eight-week period in order to be recruited into the randomised diet and exercise maintenance period for the next three years, as part of a diabetes prevention study”, says Professor Macdonald. There were also reports that the men lost ‘better’ weight than the women – their blood pressure and heart rate dropped more and there were differences in the level of the cholesterol drop. But, says Professor Macdonald, “While there were some statistical differences, in terms of clinical relevance they weren’t major differences that you would be concerned about. Both sexes experienced benefits from the weight loss.” That doesn’t mean there aren’t differences in the way men and women lose weight https://ichef.bbci.co.uk/images/ic/480xn/p07sq0g6.jpg Professor Ian Macdonald admits there are differences in weight loss between men and women, though. “For the same body mass index, men will tend to have a greater fat-free mass (muscle) and a smaller fat mass or proportional fat mass. That’s because of the effect of sex hormones on body fat mass as well as fat distribution.” Because of this “Women generally find it slightly harder to lose weight”, according to Dr Tom Little, a nutrition specialist and founder of Colour-Fit. “Men have more testosterone and are genetically designed to have a higher percentage of muscle and less fat. Muscle mass has a higher metabolism than fat and therefore the more muscle you have the more calories you can burn, even when not exercising. However, most studies show that while men initially lose weight faster, differences even out over time.” Are some diets better suited to men or women? https://ichef.bbci.co.uk/images/ic/480xn/p07sn38t.jpg This summer, new research emerged from the University of Iowa, so new in fact it is yet to be officially published (“we have, thus far, presented only at scientific meetings”, explains principal investigator Dr E Dale Abel). It queried whether men are more likely than women to be successful on the popular ketogenic diet. The study came about by chance. They were investigating the impact of the ketogenic diet as a treatment for heart failure. They noticed male mice on the diet lost weight but female mice gained it. Jesse Cochran, the lead researcher, explains: “We noticed this really pronounced discrepancy between males and females on the ketogenic diet – we thought ‘wow that’s drastic’, so the next question was whether this was reproducible. Every time, we saw these differences – male mice were losing weight, female mice were gaining it.” To find out if the differences were due to sex hormones, they studied female mice who had had their ovaries removed to mimic a post-menopausal state. They found while they gained weight (because they were now oestrogen-deficient), it wasn’t exacerbated by the ketogenic diet. The university scientists are keen to add disclaimers to their research. Firstly, although the mice lost muscle as well as fat, this could have been because the mouse version of keto is protein-restricted (which is required for mice on this diet to produce ketones). Humans continue to eat protein on the keto diet, so it might not cause muscle loss. Dr Abel and the team have already received media attention on the study, after presenting it at scientific meetings. “I’ve got a lot of anecdotes coming back to me from women or their healthcare providers saying, ‘gee, this kind of makes sense, I always wondered why (it didn’t work for me)’. But I have the big caveat that a mouse is not a person. We may get an insight, and we’re certainly looking at molecular insights and other hormones that might help us understand the difference between males and females. The key requirement is that if there are human trials, care really needs to be taken to determine sex differences in response to these diets”, he adds. One reason we don’t yet have a clear-cut answer to whether some diets are better suited to men or women is because a lot of research is based on men or male animals alone. Dr Abel explains, “In medicine in general, a lot of what we do in practice has historically been based on studies performed on men. There is a growing realisation that you have to control for sex in these studies, so I think an observation like the one Jesse has made is crucial as it highlights there are fundamental differences in the biology.” Should you choose a weight-loss plan based on gender?... https://ichef.bbci.co.uk/images/ic/480xn/p07sn0sz.jpg …Not until there’s further research that clarifies matters. But Rick Miller, the Principal Dietitian at London’s King Edward VII’s Hospital, explains there are some considerations you can take. “Plans based around sex might offer some personalisation around exercise choices or variations that may suit men or women better. But in terms of nutrition, broad requirements for protein, carbohydrate and fat are based on body composition (fat to lean body mass proportions). Therefore, a man and woman of the same proportions will have similar calorie and nutrient needs per day. “When it comes to micronutrients (vitamins and minerals), there are some differences between men and women. For instance, menstruation increases a woman’s iron needs due to the blood loss. “Otherwise, the key to any nutrition plan’s success is personalisation to lifestyle, medical history and goals.” While we do not (yet) have definitive answers to the questions raised, the experts we spoke to do have some advice for dieters, irrespective of gender. They all agree that rather than embarking on a very restrictive diet, it’s better to opt for the ‘slow and steady’ approach – making healthy eating changes that are sustainable in the long term. “Ask yourself: ‘can I keep up this change for life?’. If the answer is ‘no’, you might need to be a bit more lenient and look at what else you can swap out. This prevents drastic decisions and doesn’t feel like a ‘diet’ as you’re just making small changes”, finishes Rick Millar.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/men_women_weight", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Do men and women lose weight differently?", "content": "You’ve been focussed and not strayed from your diet all week. It’s time to step on the scales and see if the hard work’s paid off. Then… disappointment. The number looking back at you is not what you expected. You feel a mix of frustration and injustice. If you’ve ever stood on the scales and seen the number refusing to budge, you’ll know how irritating it is. Could the problem be that your weight-loss plan is unsuited to your gender? And do men really find it easier than women to lose weight? The answers might be more complicated than you’d think… https://ichef.bbci.co.uk/images/ic/480xn/p07sn41t.jpg Headlines may not tell the full story Last year, new research had everyone shouting ‘I KNEW IT!’ The University of Copenhagen – along with eight other research institutions – had embarked on a study that put 2,500 pre-diabetic and overweight people on a strict eight-week calorie-controlled diet. The result? On average men lost 11.8kg, but women ‘only’ dropped 10.2kg. The headlines wrote themselves. Finally there was evidence men find it easier than women to lose weight. However, the statistics didn’t tell the full story. A University of Nottingham Professor Ian Macdonald was involved in the study and explains, “It was disappointing the media picked up on the differences without understanding a bit of the mathematics”. The focus on the differences in end weight was, he says, “unfortunate”. The reason being? All the participants on the study were given the same amount of food (810 calories) with no allowance made for the men having a greater energy deficit. The men were bigger to begin with (on average 109kg compared to the women’s 96kg), so had more weight to lose. “It was just a consequence of the difference in body size. If we’d had small men and larger women, it would have been the other way around”, explains the professor. This wasn’t an oversight by the scientists. The eight-week plan wasn’t the main focus of the research, but just the start of a further three-year study. “Participants had to lose eight percent of body weight in this eight-week period in order to be recruited into the randomised diet and exercise maintenance period for the next three years, as part of a diabetes prevention study”, says Professor Macdonald. There were also reports that the men lost ‘better’ weight than the women – their blood pressure and heart rate dropped more and there were differences in the level of the cholesterol drop. But, says Professor Macdonald, “While there were some statistical differences, in terms of clinical relevance they weren’t major differences that you would be concerned about. Both sexes experienced benefits from the weight loss.” That doesn’t mean there aren’t differences in the way men and women lose weight https://ichef.bbci.co.uk/images/ic/480xn/p07sq0g6.jpg Professor Ian Macdonald admits there are differences in weight loss between men and women, though. “For the same body mass index, men will tend to have a greater fat-free mass (muscle) and a smaller fat mass or proportional fat mass. That’s because of the effect of sex hormones on body fat mass as well as fat distribution.” Because of this “Women generally find it slightly harder to lose weight”, according to Dr Tom Little, a nutrition specialist and founder of Colour-Fit. “Men have more testosterone and are genetically designed to have a higher percentage of muscle and less fat. Muscle mass has a higher metabolism than fat and therefore the more muscle you have the more calories you can burn, even when not exercising. However, most studies show that while men initially lose weight faster, differences even out over time.” Are some diets better suited to men or women? https://ichef.bbci.co.uk/images/ic/480xn/p07sn38t.jpg This summer, new research emerged from the University of Iowa, so new in fact it is yet to be officially published (“we have, thus far, presented only at scientific meetings”, explains principal investigator Dr E Dale Abel). It queried whether men are more likely than women to be successful on the popular ketogenic diet. The study came about by chance. They were investigating the impact of the ketogenic diet as a treatment for heart failure. They noticed male mice on the diet lost weight but female mice gained it. Jesse Cochran, the lead researcher, explains: “We noticed this really pronounced discrepancy between males and females on the ketogenic diet – we thought ‘wow that’s drastic’, so the next question was whether this was reproducible. Every time, we saw these differences – male mice were losing weight, female mice were gaining it.” To find out if the differences were due to sex hormones, they studied female mice who had had their ovaries removed to mimic a post-menopausal state. They found while they gained weight (because they were now oestrogen-deficient), it wasn’t exacerbated by the ketogenic diet. The university scientists are keen to add disclaimers to their research. Firstly, although the mice lost muscle as well as fat, this could have been because the mouse version of keto is protein-restricted (which is required for mice on this diet to produce ketones). Humans continue to eat protein on the keto diet, so it might not cause muscle loss. Dr Abel and the team have already received media attention on the study, after presenting it at scientific meetings. “I’ve got a lot of anecdotes coming back to me from women or their healthcare providers saying, ‘gee, this kind of makes sense, I always wondered why (it didn’t work for me)’. But I have the big caveat that a mouse is not a person. We may get an insight, and we’re certainly looking at molecular insights and other hormones that might help us understand the difference between males and females. The key requirement is that if there are human trials, care really needs to be taken to determine sex differences in response to these diets”, he adds. One reason we don’t yet have a clear-cut answer to whether some diets are better suited to men or women is because a lot of research is based on men or male animals alone. Dr Abel explains, “In medicine in general, a lot of what we do in practice has historically been based on studies performed on men. There is a growing realisation that you have to control for sex in these studies, so I think an observation like the one Jesse has made is crucial as it highlights there are fundamental differences in the biology.” Should you choose a weight-loss plan based on gender?... https://ichef.bbci.co.uk/images/ic/480xn/p07sn0sz.jpg …Not until there’s further research that clarifies matters. But Rick Miller, the Principal Dietitian at London’s King Edward VII’s Hospital, explains there are some considerations you can take. “Plans based around sex might offer some personalisation around exercise choices or variations that may suit men or women better. But in terms of nutrition, broad requirements for protein, carbohydrate and fat are based on body composition (fat to lean body mass proportions). Therefore, a man and woman of the same proportions will have similar calorie and nutrient needs per day. “When it comes to micronutrients (vitamins and minerals), there are some differences between men and women. For instance, menstruation increases a woman’s iron needs due to the blood loss. “Otherwise, the key to any nutrition plan’s success is personalisation to lifestyle, medical history and goals.” While we do not (yet) have definitive answers to the questions raised, the experts we spoke to do have some advice for dieters, irrespective of gender. They all agree that rather than embarking on a very restrictive diet, it’s better to opt for the ‘slow and steady’ approach – making healthy eating changes that are sustainable in the long term. “Ask yourself: ‘can I keep up this change for life?’. If the answer is ‘no’, you might need to be a bit more lenient and look at what else you can swap out. This prevents drastic decisions and doesn’t feel like a ‘diet’ as you’re just making small changes”, finishes Rick Millar." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb01eb3bdbfd0cbff825" }	1b0780969082c7b9cfe88ea3b52f0552ecb6b72ddf7c39451455653b4225c100	Will a glucose monitor help you be healthier? https://ichef.bbci.co.uk/images/ic/480xn/p0hkgh41.jpg The science behind CGM is invaluable for people with type 1 diabetes, and looks promising for nutritional purposes. The theory is that by knowing what foods your body best responds to, you can adjust your diet to support good health and even lose weight. But do they really provide a great dietary solution? Trigger warning: Please note, there is mention of disordered eating in the below article What are continuous glucose monitors? “Commonly used for people with type 1 diabetes, glucose monitors are little sensors which attach to your arm or tummy and measure how much glucose is in the fluid under your skin. You can then see via a reader or an app what your blood sugar levels are. You see patterns emerge over days and weeks,” explains dietitian Priya Tew. “By tracking this data, people with diabetes can see how their body responds to different foods and how much medicine – such as insulin they might require.” However, over the last few years, people without diabetes have started to use the gadgets to influence their nutrition and diet. How might continuous glucose monitors improve health? “Our responses to food can vary from person-to-person,” explains Tew. “So, if two people both ate a piece of bread, they’d have a slight variation in their [blood sugar] responses. By monitoring how you respond to different foods, you’ll know what’s more likely to cause spikes in your glucose levels.” In theory, following a diet that avoids large blood sugar spikes means the body is less likely to store the excess glucose (sugar) produced as fat. A more even glucose response allows the body to use that energy for growth and repair instead. Because people will be monitoring their food intake, they are likely to be more aware of what they’re eating and therefore more likely to stick to a healthier diet. While the research is in its infancy, there’s evidence CGM may be effective for improving diets, says Dr Alaina Vidmar, a pediatric endocrinologist, obesity medicine specialist and the medical director of the Healthy Weight Clinic at Children’s Hospital Los Angeles. As part of a team, Vidmar conducted two studies to see if there’s evidence CGM could help with obesity. “Both studies showed CGM is a well-tolerated and versatile tool for both obesity research and clinical practice in pediatric and adult patients but,” Vidmar warns, “there is overall very little research on this topic to date.” Related stories Will you lose weight on a plant-based diet?Is a keto diet the best way to lose weight?5 ways to improve your diet that aren’t about weight lossHave we got our meal times all wrong? Will you lose weight on a plant-based diet? Is a keto diet the best way to lose weight? 5 ways to improve your diet that aren’t about weight loss Have we got our meal times all wrong? What does CGM data really tell you? “While they have benefits, CGMs come with big drawbacks,” says Tew. “The information you then get fed back is often not from healthcare professionals. You haven't got somebody going through and interpreting results. So yes, you've got a report, but it can be difficult to interpret. “If an electrician was to give me a summary of my house. I might have that report, but I wouldn't really know what to do with it. The same applies here. “In my clinical practice, people are turning up with their reports and saying ‘Well, I can't eat any of these foods because they give me a big spike in my blood sugars’. We shouldn’t be encouraging people to cut foods unnecessarily, diversity is so good for our gut health. “I think it's really worrying that people are cutting foods out without fully understanding data,” says Tew. What can influence your glucose readings? While CGM is a useful tool, the results can be tricky to interpret because other variables can impact your glucose readings, these include: Physical activity “If we do vigorous exercise one day, it can still influence our blood sugars into the following couple of days. It is this very reason that type 1 diabetics find it so difficult to manage their blood sugars when exercising because they could actually have a hypo almost 12 hours later related to the exercise activity. This is where glucose monitoring and these CGM have been so useful, helping type 1 diabetics, especially those that are physically very active,” explains Sports dietitian Renee McGregor. Hormones “For women, when we are in the luteal phase of our menstrual cycle, post ovulation and when oestrogen and progesterone tend to be more dominant. This has a huge impact on our blood sugars and often this is why women find their mood being so irrational, as their blood sugars fluctuate significantly,” says McGregor. Stress “Stress has a huge part to play in blood sugars. We have to remember that when our body experiences stress, it is setting up for fight, flight, freeze and so blood glucose can rise in response to adrenalin. Similarly, when we have high cortisol levels, this can influence our blood sugars,” McGregor adds. Food combining “If you get a blood sugar spike after eating a slice of bread, that doesn’t mean you should then cut it out of your diet. If you put some peanut butter on the bread it’s going to blunt the response, you’re not going to have that high blood sugar level,” says Tew. “Even what we eat can create a different response each time we eat it and experts really don’t know why this is the case,” explains McGregor. “This is also why it’s not as simple as if you eat x your blood sugar will rise, because sometimes it will and sometimes it won’t or it will but not be as marked a rise.” Balanced meals to get your five-a-day Make-ahead grain bowlsVegetable biryaniShakshuka traybake Make-ahead grain bowls Vegetable biryani Shakshuka traybake Could glucose monitoring be triggering for vulnerable patients? “I am an eating disorder dietitian,” says Tew. “I've been seeing an issue in clinic with people who are highly vulnerable. They’re on a meal plan that we’ve been working on together, but they’ll come to appointments and say ‘I've been told that based on my blood sugars I can't eat any of these foods’. I’m having to provide education around the impacts of different foods on glycaemic index, all the time.” As a sports dietitian, McGregor is also facing this issue, with clients thinking they need to cut out major food groups to improve their fitness levels, only to find that by not fuelling themselves properly they become injured easily. “Without CGM they wouldn’t have developed a fear of carbohydrates, but they are finding themselves in a right old mess. In my job, day-in-day-out I see the direct influence these trends have and how they’re increasing the prevalence of people suffering and struggling.” If you’re considering a continuous glucose monitor-led diet “If you’re going to spend hundreds of pounds on a plan, question what you’re going to get for that money. If you’re not going to get advice from fully qualified professionals, then ask yourself, ‘would the money be better spent seeing an expert on a one-to-one basis?’ No one wants to waste that kind of money,” finishes Tew. *If you have been affected by disordered eating help and support is available. Originally published March 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/glucose_monitors_healthy", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Will a glucose monitor help you be healthier?", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p0hkgh41.jpg The science behind CGM is invaluable for people with type 1 diabetes, and looks promising for nutritional purposes. The theory is that by knowing what foods your body best responds to, you can adjust your diet to support good health and even lose weight. But do they really provide a great dietary solution? Trigger warning: Please note, there is mention of disordered eating in the below article What are continuous glucose monitors? “Commonly used for people with type 1 diabetes, glucose monitors are little sensors which attach to your arm or tummy and measure how much glucose is in the fluid under your skin. You can then see via a reader or an app what your blood sugar levels are. You see patterns emerge over days and weeks,” explains dietitian Priya Tew. “By tracking this data, people with diabetes can see how their body responds to different foods and how much medicine – such as insulin they might require.” However, over the last few years, people without diabetes have started to use the gadgets to influence their nutrition and diet. How might continuous glucose monitors improve health? “Our responses to food can vary from person-to-person,” explains Tew. “So, if two people both ate a piece of bread, they’d have a slight variation in their [blood sugar] responses. By monitoring how you respond to different foods, you’ll know what’s more likely to cause spikes in your glucose levels.” In theory, following a diet that avoids large blood sugar spikes means the body is less likely to store the excess glucose (sugar) produced as fat. A more even glucose response allows the body to use that energy for growth and repair instead. Because people will be monitoring their food intake, they are likely to be more aware of what they’re eating and therefore more likely to stick to a healthier diet. While the research is in its infancy, there’s evidence CGM may be effective for improving diets, says Dr Alaina Vidmar, a pediatric endocrinologist, obesity medicine specialist and the medical director of the Healthy Weight Clinic at Children’s Hospital Los Angeles. As part of a team, Vidmar conducted two studies to see if there’s evidence CGM could help with obesity. “Both studies showed CGM is a well-tolerated and versatile tool for both obesity research and clinical practice in pediatric and adult patients but,” Vidmar warns, “there is overall very little research on this topic to date.” Related stories Will you lose weight on a plant-based diet?Is a keto diet the best way to lose weight?5 ways to improve your diet that aren’t about weight lossHave we got our meal times all wrong? Will you lose weight on a plant-based diet? Is a keto diet the best way to lose weight? 5 ways to improve your diet that aren’t about weight loss Have we got our meal times all wrong? What does CGM data really tell you? “While they have benefits, CGMs come with big drawbacks,” says Tew. “The information you then get fed back is often not from healthcare professionals. You haven't got somebody going through and interpreting results. So yes, you've got a report, but it can be difficult to interpret. “If an electrician was to give me a summary of my house. I might have that report, but I wouldn't really know what to do with it. The same applies here. “In my clinical practice, people are turning up with their reports and saying ‘Well, I can't eat any of these foods because they give me a big spike in my blood sugars’. We shouldn’t be encouraging people to cut foods unnecessarily, diversity is so good for our gut health. “I think it's really worrying that people are cutting foods out without fully understanding data,” says Tew. What can influence your glucose readings? While CGM is a useful tool, the results can be tricky to interpret because other variables can impact your glucose readings, these include: Physical activity “If we do vigorous exercise one day, it can still influence our blood sugars into the following couple of days. It is this very reason that type 1 diabetics find it so difficult to manage their blood sugars when exercising because they could actually have a hypo almost 12 hours later related to the exercise activity. This is where glucose monitoring and these CGM have been so useful, helping type 1 diabetics, especially those that are physically very active,” explains Sports dietitian Renee McGregor. Hormones “For women, when we are in the luteal phase of our menstrual cycle, post ovulation and when oestrogen and progesterone tend to be more dominant. This has a huge impact on our blood sugars and often this is why women find their mood being so irrational, as their blood sugars fluctuate significantly,” says McGregor. Stress “Stress has a huge part to play in blood sugars. We have to remember that when our body experiences stress, it is setting up for fight, flight, freeze and so blood glucose can rise in response to adrenalin. Similarly, when we have high cortisol levels, this can influence our blood sugars,” McGregor adds. Food combining “If you get a blood sugar spike after eating a slice of bread, that doesn’t mean you should then cut it out of your diet. If you put some peanut butter on the bread it’s going to blunt the response, you’re not going to have that high blood sugar level,” says Tew. “Even what we eat can create a different response each time we eat it and experts really don’t know why this is the case,” explains McGregor. “This is also why it’s not as simple as if you eat x your blood sugar will rise, because sometimes it will and sometimes it won’t or it will but not be as marked a rise.” Balanced meals to get your five-a-day Make-ahead grain bowlsVegetable biryaniShakshuka traybake Make-ahead grain bowls Vegetable biryani Shakshuka traybake Could glucose monitoring be triggering for vulnerable patients? “I am an eating disorder dietitian,” says Tew. “I've been seeing an issue in clinic with people who are highly vulnerable. They’re on a meal plan that we’ve been working on together, but they’ll come to appointments and say ‘I've been told that based on my blood sugars I can't eat any of these foods’. I’m having to provide education around the impacts of different foods on glycaemic index, all the time.” As a sports dietitian, McGregor is also facing this issue, with clients thinking they need to cut out major food groups to improve their fitness levels, only to find that by not fuelling themselves properly they become injured easily. “Without CGM they wouldn’t have developed a fear of carbohydrates, but they are finding themselves in a right old mess. In my job, day-in-day-out I see the direct influence these trends have and how they’re increasing the prevalence of people suffering and struggling.” If you’re considering a continuous glucose monitor-led diet “If you’re going to spend hundreds of pounds on a plan, question what you’re going to get for that money. If you’re not going to get advice from fully qualified professionals, then ask yourself, ‘would the money be better spent seeing an expert on a one-to-one basis?’ No one wants to waste that kind of money,” finishes Tew. *If you have been affected by disordered eating help and support is available. Originally published March 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb02eb3bdbfd0cbff826" }	fb9bcd924aa06b3bf32d3e4fd09e1c2db0e9b26e82bd801ad3b3f5d4e8e40d51	Could leaving 12 hours between dinner and breakfast benefit health? by Sue Quinn Whether you’re trying to lengthen your night-time break from eating by having an earlier dinner or later breakfast, or going a step further and following an intermittent fasting plan, some scientists believe there are benefits beyond weight-loss to giving your digestive system a break. They argue that for many people it can improve metabolic and overall health. https://ichef.bbci.co.uk/images/ic/480xn/p09j3xrp.jpg What is ‘fasting’ and how does it work? A good rule of thumb for those wanting to fast to improve their metabolic and overall health is to leave at least 12 hours between meals – ideally more – on a regular basis, according to Dr Adam Collins, Principal Teaching Fellow in Nutrition at the University of Surrey. Time-restricted eating is often used for weight-loss, and some people increase the daily fasting period to 14 hours or 16 hours. There are other forms of ‘intermittent fasting’, including the 5:2 approach, which involves very restricted eating on two days of the week, with normal eating on the other five. The 4:3, or ‘every other day’, approach involves similar restrictions on alternate days. “Whichever one you choose, make sure you’re doing it consistently”, Dr Collins advises. (Intermittent fasting should not be followed by anyone who is underweight.) Do we all experience the same benefits? No regime will be right for everyone all the time, says Collins. “So much depends on what you eat, and to some extent when you eat it”, he adds. “It also depends on whether you’re going to follow eating with activity or inactivity, and whether you’ve accumulated lots of calories throughout the day.” Every person’s body reacts differently to eating and fasting. Another contributing factor is your circadian rhythm – natural cycles of sleep and activity. Many digestive, metabolic and cellular processes follow a daily rhythm based on cycles of light and dark, just like your sleep patterns. Nutrition scientists are now investigating whether eating out of kilter with our circadian rhythm – having a large meal at night when your body is signalling for you to sleep – is not optimal for health. https://ichef.bbci.co.uk/images/ic/480xn/p09j3cr1.jpg What eating pattern suits you will depend on many things, including how much and when you exercise in your daily routine. What are the benefits of not being full all the time? Regular breaks between eating give our bodies time to carry out valuable ‘housekeeping’, according to Dr Collins. After a meal, you absorb the glucose from carbohydrates in food for energy, and either use it immediately or store it for later. In a ‘fasted’ state, which typically starts 10–12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as ‘metabolic switching’ and is a reason why fasting can lead to weight loss. But emerging science suggests fasting activates certain chemicals and processes that confer health benefits beyond losing weight. It’s also thought to encourage the growth of beneficial gut bacteria that could be good for us in many different ways. The problem is, most of us are too full for too much of the time to experience these benefits, says Collins. Eating three meals a day plus snacks, as many of us do, means we’re in a “constantly fed state”. As a result, our bodies continuously process new intakes of food instead of dealing with fat reserves. “All the things we associate with poor metabolic health and disease risk – cardiovascular disease, insulin resistance, diabetes and low energy – are essentially a manifestation of fuel mismanagement”, he says. “Eating in a grazing pattern means you’re not able to store, liberate and utilise fuel in the right way.” Fasting is a highly complex area, where research is ongoing and robust clinical trials are lacking, according to Collins. Most intermittent fasting research has been conducted in animals, and the benefits to humans are not yet proven. Benefits to gut health https://ichef.bbci.co.uk/images/ic/480xn/p09j3cp0.jpg Short periods of fasting, such as skipping breakfast (or eating an earlier dinner), may benefit your gut microbes, explains Professor Tim Spector of King’s College London in his book Spoon-Fed. Although research in the field is in its early stages, accumulating evidence suggests that during fasting, certain species of microbes replicate and feed off carbohydrates in the gut lining. This makes the gut barrier (which plays a role in the immune system) healthier and more efficient. One explanation for this could be that gut microbes follow a circadian rhythm like you do. “Microbe communities, like us, may also need to rest and recuperate as part of a daily circadian rhythm – which could be important for our gut health”, writes Spector. Everyone’s body responds differently to skipping meals, so Spector suggests experimenting by giving breakfast or another meal a miss to see how you feel. Leaving a minimum of 12 hours between eating, even if it’s only occasionally, could improve your mood and energy levels in the short term (and possibly lead to weight loss in the longer term), he argues. Benefits to fighting inflammation Inflammation is your body’s normal response to containing and fighting infection and repairing tissue damage. But chronic inflammation can occur when this immune response lingers, causing ‘oxidative stress’. This is linked to heart disease, Type-2 diabetes, cancer, multiple sclerosis, inflammatory bowel diseases and other conditions. Intermittent fasting has the potential to manage or prevent chronic inflammation, according to some researchers. A study published in the prestigious New England Journal of Medicine found that in some groups, ketones produced during fasting improve the ability of cells to suppress inflammation and repair damage. A separate study by a team at Mount Sinai hospital in the US found intermittent fasting reduced the release of pro-inflammatory cells called monocytes, and put them into sleep mode. Given the wide range of diseases caused by chronic inflammation, researchers said there was “enormous potential” in doing more research into the anti-inflammatory effects of intermittent fasting. Further, several studies suggest intermittent fasting might help reduce insulin resistance in overweight and obese adults, which can cause high insulin and blood-sugar levels and increase the risk of developing Type-2 diabetes. However, there’s conflicting evidence about whether intermittent fasting is advisable for people who already have Type-2 diabetes. Karen Davies, Senior Clinical Advisor at Diabetes UK, stresses it’s important for anyone with diabetes to seek medical advice before changing their diet. “For people with Type-2 diabetes who are taking certain medications or insulin, intermittent fasting can increase the risk of low blood-sugar levels”, she adds. Research is ongoing into whether these benefits stem from the weight loss or the fasting. Benefits to metabolic health https://ichef.bbci.co.uk/images/ic/480xn/p09j3d16.jpg Good metabolic health means having optimum levels of blood sugar (glucose), fat (triglycerides), ‘good’ cholesterol (HDL), blood pressure and other markers that indicate your risk of heart disease, stroke and other chronic conditions. “Certainly, from a metabolic point of view we definitely see benefits in intermittent fasting”, says Dr Collins. “You’re better at clearing, storing and utilising carbohydrate and fat [when you’re on an intermittent fasting regime], so there are improvements in insulin sensitivity, blood lipids (fats) and other cardiovascular risk factors.” Such improvements are evident in lean people as well as those who are overweight, he says. This is possibly because healthy-weight people can still carry harmful deposits of fat in their internal organs, including the liver. But the effects of weight-loss are difficult to untangle from other processes at play during fasting. Dr Collins is conducting more research to find out whether metabolic health can be improved in people on intermittent fasting programmes without reducing their overall calorie intake. Insufficient evidence yet, say some scientists Various studies, including The New England Journal of Medicine study, have suggested intermittent fasting might also be useful in treating some conditions, including Alzheimer’s disease and Parkinson’s disease, slowing the growth of some types of cancer, improving tissue damage repair and enhancing athletic performance. Krista Varady, Professor of Nutrition at the University of Illinois, Chicago and a world expert in intermittent fasting for weight-loss, says “there’s good evidence to show the ‘every other day’ and 5:2 diets are the most effective fasting patterns for weight-loss and health benefits. With time-restricted feeding, the weight-loss seems to be a little less effective, about half as much as the other two”. But she urges caution about the benefits. “Many of the claims about the benefits of intermittent fasting are overblown”, she says. “A lot of the results of studies in animals just haven’t been replicated in humans”. Emerging evidence suggests that regular periods of fasting may have health benefits beyond weight-loss, but the science is not yet proven. Intermittent diets are not suitable for people at risk of, or with a history of, eating disorders. Diabetics and those other with a pre-existing medical condition should seek medical advice before going on any form of fasting. Originally published May 2021	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/fasting", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Could leaving 12 hours between dinner and breakfast benefit health?", "content": "by Sue Quinn Whether you’re trying to lengthen your night-time break from eating by having an earlier dinner or later breakfast, or going a step further and following an intermittent fasting plan, some scientists believe there are benefits beyond weight-loss to giving your digestive system a break. They argue that for many people it can improve metabolic and overall health. https://ichef.bbci.co.uk/images/ic/480xn/p09j3xrp.jpg What is ‘fasting’ and how does it work? A good rule of thumb for those wanting to fast to improve their metabolic and overall health is to leave at least 12 hours between meals – ideally more – on a regular basis, according to Dr Adam Collins, Principal Teaching Fellow in Nutrition at the University of Surrey. Time-restricted eating is often used for weight-loss, and some people increase the daily fasting period to 14 hours or 16 hours. There are other forms of ‘intermittent fasting’, including the 5:2 approach, which involves very restricted eating on two days of the week, with normal eating on the other five. The 4:3, or ‘every other day’, approach involves similar restrictions on alternate days. “Whichever one you choose, make sure you’re doing it consistently”, Dr Collins advises. (Intermittent fasting should not be followed by anyone who is underweight.) Do we all experience the same benefits? No regime will be right for everyone all the time, says Collins. “So much depends on what you eat, and to some extent when you eat it”, he adds. “It also depends on whether you’re going to follow eating with activity or inactivity, and whether you’ve accumulated lots of calories throughout the day.” Every person’s body reacts differently to eating and fasting. Another contributing factor is your circadian rhythm – natural cycles of sleep and activity. Many digestive, metabolic and cellular processes follow a daily rhythm based on cycles of light and dark, just like your sleep patterns. Nutrition scientists are now investigating whether eating out of kilter with our circadian rhythm – having a large meal at night when your body is signalling for you to sleep – is not optimal for health. https://ichef.bbci.co.uk/images/ic/480xn/p09j3cr1.jpg What eating pattern suits you will depend on many things, including how much and when you exercise in your daily routine. What are the benefits of not being full all the time? Regular breaks between eating give our bodies time to carry out valuable ‘housekeeping’, according to Dr Collins. After a meal, you absorb the glucose from carbohydrates in food for energy, and either use it immediately or store it for later. In a ‘fasted’ state, which typically starts 10–12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as ‘metabolic switching’ and is a reason why fasting can lead to weight loss. But emerging science suggests fasting activates certain chemicals and processes that confer health benefits beyond losing weight. It’s also thought to encourage the growth of beneficial gut bacteria that could be good for us in many different ways. The problem is, most of us are too full for too much of the time to experience these benefits, says Collins. Eating three meals a day plus snacks, as many of us do, means we’re in a “constantly fed state”. As a result, our bodies continuously process new intakes of food instead of dealing with fat reserves. “All the things we associate with poor metabolic health and disease risk – cardiovascular disease, insulin resistance, diabetes and low energy – are essentially a manifestation of fuel mismanagement”, he says. “Eating in a grazing pattern means you’re not able to store, liberate and utilise fuel in the right way.” Fasting is a highly complex area, where research is ongoing and robust clinical trials are lacking, according to Collins. Most intermittent fasting research has been conducted in animals, and the benefits to humans are not yet proven. Benefits to gut health https://ichef.bbci.co.uk/images/ic/480xn/p09j3cp0.jpg Short periods of fasting, such as skipping breakfast (or eating an earlier dinner), may benefit your gut microbes, explains Professor Tim Spector of King’s College London in his book Spoon-Fed. Although research in the field is in its early stages, accumulating evidence suggests that during fasting, certain species of microbes replicate and feed off carbohydrates in the gut lining. This makes the gut barrier (which plays a role in the immune system) healthier and more efficient. One explanation for this could be that gut microbes follow a circadian rhythm like you do. “Microbe communities, like us, may also need to rest and recuperate as part of a daily circadian rhythm – which could be important for our gut health”, writes Spector. Everyone’s body responds differently to skipping meals, so Spector suggests experimenting by giving breakfast or another meal a miss to see how you feel. Leaving a minimum of 12 hours between eating, even if it’s only occasionally, could improve your mood and energy levels in the short term (and possibly lead to weight loss in the longer term), he argues. Benefits to fighting inflammation Inflammation is your body’s normal response to containing and fighting infection and repairing tissue damage. But chronic inflammation can occur when this immune response lingers, causing ‘oxidative stress’. This is linked to heart disease, Type-2 diabetes, cancer, multiple sclerosis, inflammatory bowel diseases and other conditions. Intermittent fasting has the potential to manage or prevent chronic inflammation, according to some researchers. A study published in the prestigious New England Journal of Medicine found that in some groups, ketones produced during fasting improve the ability of cells to suppress inflammation and repair damage. A separate study by a team at Mount Sinai hospital in the US found intermittent fasting reduced the release of pro-inflammatory cells called monocytes, and put them into sleep mode. Given the wide range of diseases caused by chronic inflammation, researchers said there was “enormous potential” in doing more research into the anti-inflammatory effects of intermittent fasting. Further, several studies suggest intermittent fasting might help reduce insulin resistance in overweight and obese adults, which can cause high insulin and blood-sugar levels and increase the risk of developing Type-2 diabetes. However, there’s conflicting evidence about whether intermittent fasting is advisable for people who already have Type-2 diabetes. Karen Davies, Senior Clinical Advisor at Diabetes UK, stresses it’s important for anyone with diabetes to seek medical advice before changing their diet. “For people with Type-2 diabetes who are taking certain medications or insulin, intermittent fasting can increase the risk of low blood-sugar levels”, she adds. Research is ongoing into whether these benefits stem from the weight loss or the fasting. Benefits to metabolic health https://ichef.bbci.co.uk/images/ic/480xn/p09j3d16.jpg Good metabolic health means having optimum levels of blood sugar (glucose), fat (triglycerides), ‘good’ cholesterol (HDL), blood pressure and other markers that indicate your risk of heart disease, stroke and other chronic conditions. “Certainly, from a metabolic point of view we definitely see benefits in intermittent fasting”, says Dr Collins. “You’re better at clearing, storing and utilising carbohydrate and fat [when you’re on an intermittent fasting regime], so there are improvements in insulin sensitivity, blood lipids (fats) and other cardiovascular risk factors.” Such improvements are evident in lean people as well as those who are overweight, he says. This is possibly because healthy-weight people can still carry harmful deposits of fat in their internal organs, including the liver. But the effects of weight-loss are difficult to untangle from other processes at play during fasting. Dr Collins is conducting more research to find out whether metabolic health can be improved in people on intermittent fasting programmes without reducing their overall calorie intake. Insufficient evidence yet, say some scientists Various studies, including The New England Journal of Medicine study, have suggested intermittent fasting might also be useful in treating some conditions, including Alzheimer’s disease and Parkinson’s disease, slowing the growth of some types of cancer, improving tissue damage repair and enhancing athletic performance. Krista Varady, Professor of Nutrition at the University of Illinois, Chicago and a world expert in intermittent fasting for weight-loss, says “there’s good evidence to show the ‘every other day’ and 5:2 diets are the most effective fasting patterns for weight-loss and health benefits. With time-restricted feeding, the weight-loss seems to be a little less effective, about half as much as the other two”. But she urges caution about the benefits. “Many of the claims about the benefits of intermittent fasting are overblown”, she says. “A lot of the results of studies in animals just haven’t been replicated in humans”. Emerging evidence suggests that regular periods of fasting may have health benefits beyond weight-loss, but the science is not yet proven. Intermittent diets are not suitable for people at risk of, or with a history of, eating disorders. Diabetics and those other with a pre-existing medical condition should seek medical advice before going on any form of fasting. Originally published May 2021" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb02eb3bdbfd0cbff827" }	b59c84650219a210ef8f08fe4fc333961708c9b70a6c57cf9adf8008605e8fe6	'I'm a dietitian – here's why these common diet myths don't hold up' From detoxing to cutting carbs, here are some of the most common dieting myths out there and why you shouldn't fall for them. By Tai Ibitoye https://ichef.bbci.co.uk/images/ic/480xn/p0fk5t04.jpg Do you follow diet advice online? You might want to check whether the science holds up As a registered dietitian and a university lecturer in nutrition and dietetics, I speak, think and hear about food and nutrition all day, every day. I have heard so many myths and misconceptions about food over the years – not only in consultations but also at wellness events, among family and friends, and even when eavesdropping on conversations during my morning commute. There’s so much misinformation in the nutrition space right now – especially since the rise of health influencers on social media. Every day I receive at least one direct message asking me to confirm whether a particular diet-related post is true or false. Here are six of the most common diet myths I’m constantly faced with, and why you shouldn’t believe them. ‘Stay away from carbs – they’re fattening’ This myth couldn’t be further from the truth. Gram for gram, carbs contain less than half the calories (kcal) found in fat (carbohydrates provide 4 kcals per gram and fat provides 9 kcals). Even though excluding carbohydrates from a person’s diet can lead to weight loss – like any other dietary restriction – the weight loss could be, in part, due to excess water loss from the body rather than losing fat. Also, remember that rapid weight loss is not necessarily healthy and diets which cut out major food groups usually prove not to be sustainable, with people frequently regaining weight. Carbohydrates are essential macronutrients and a primary source of energy for the body. Foods containing carbohydrates provide us with a range of vitamins, minerals and fibre which are important for our general health and wellbeing. The Science Advisory Committee on Nutrition (SACN) recommends that carbohydrates should form 50 percent of total energy intake for the general population. Instead of cutting carbs from your diet, opt for wholegrain varieties, like those you’ll find in wholemeal bread, wholewheat pasta, brown rice, fruit, vegetables and potatoes with their skin on. By doing this, in addition to improving your satiety levels – which is helpful for weight management – you’ll be increasing your intake of fibre, something 90% of us aren’t getting enough of. ‘Sugar in fruit is bad for you’ https://ichef.bbci.co.uk/images/ic/480xn/p0fk6d7p.jpg In recent years, fruit has become unnecessarily villainised because of the type of sugar it contains. Fructose is a naturally occurring sugar found in all fruits, and while research has suggested that a high intake of fructose is linked with an imbalance of cholesterol levels, high blood pressure and heart disease, it’s important to take a closer look before you consider any changes to your diet. There are two important points to explore here. Firstly, most of these studies have been observational so we can’t yet be sure that fructose alone causes these effects. Secondly – and perhaps more importantly – these studies mainly investigated the effects of high-fructose corn syrup (HCFS) which is completely different from the fructose found in fruit. The sugar in whole fruit is contained within its cell structure so is not classed as ‘free sugar’, which is the type that many of us need to be mindful of. Free sugars are the kinds that are added to food or drink to sweeten it, and the type you find in juice, syrup and honey. In fact, consuming fruit alongside vegetables has been associated with having a reduced risk of developing conditions such as high blood pressure, heart disease and some cancers. Plus, fruits are a great source of vitamins, minerals, phytochemicals and fibre – all of which are important for good health. We should aim for at least five portions of fruit and vegetables a day. Fruit juice does contribute towards our five-a-day, although only ever as one portion – no matter how much you drink. It’s important to remember that the fibre is mostly removed in these drinks and the natural sugars count as ‘free sugars’ (because of the juicing process – the same goes for fruit smoothies). So, we should have no more than one small glass (150ml) a day. ‘Detox diets rid the body of toxins’ We’re frequently confronted by detox diets online, making big claims about how they will cleanse you of toxins. As such, they are especially popular after a period of over-indulging, like Christmas or when people are trying to ‘reset’ their body, for example, before going on a summer holiday. Many detox diets are potentially dangerous and restrictive, and are not based on robust scientific evidence. Claims made are often exaggerated too, with any benefits likely being short-lived. Your body is well-designed to remove waste products and toxins itself. Unless you have a serious medical condition, your gut, liver and kidneys will detox the body by responding to physiological signals – no specific food, drink or supplement is required. While some detox diets encourage increasing fruit and vegetable intake and reducing your intake of foods high in saturated fat, salt and sugar (which is no bad thing), they also regularly encourage excluding entire food groups. This is unnecessary in most cases and could actually result in nutritional deficiencies. It is best to enjoy a healthy and varied diet, get enough sleep, be mindful of alcohol intake, don’t smoke, get fresh air and be active rather than following a detox diet. If you think you might have a food allergy or intolerance, then speak to a doctor for proper diagnosis and a registered dietitian for tailored dietary advice: don’t be tempted to try a detox diet to rid yourself of symptoms. ‘Vegan and vegetarian products are healthier’ A well-planned vegetarian or vegan diet can be nutritious and support healthy living. However, just because a food is vegetarian- or vegan-friendly, it certainly doesn’t mean it is the best or healthiest option. Some vegetarian and vegan food products are ultra-processed and can be very high in saturated fat, salt and sugar. For example, a vegan ice cream may contain similar amounts of sugar to dairy ice cream, and some meat substitutes like soya burgers and soya sausages (although a good source of protein) can often be high in salt and fat, so should be consumed in moderation. It is important to read nutrition information labels to help you choose between products. In addition to this, be mindful of how vegan and vegetarian meals are prepared, such as frying instead of baking and adding extra ingredients that could contribute towards your saturated fat, salt and sugar intake. ‘Avoid dairy – it’s not needed in your diet’ https://ichef.bbci.co.uk/images/ic/480xn/p0fk6fwv.jpg Dairy products can form part of a healthy, balanced diet. They are highly nutritious as they are excellent sources of protein, calcium, iodine, phosphorus, potassium and B vitamins. Also, some types of fermented dairy foods like bio-live yoghurt and kefir contain probiotics which can support gut health. Dairy contains a natural type of sugar called lactose, but this does not count as those ‘free sugars’ that we need to limit, because it is combined with important nutrients. Unless you have a dairy allergy or intolerance diagnosed by a qualified medical professional, then you do not need to cut dairy foods from your diet. And if you choose to avoid dairy for other reasons – for example to follow a vegan diet – you need to ensure your diet contains non-dairy products that are fortified with the likes of iodine, calcium and B vitamins. ‘Individual ingredients and supplements can boost your immune system’ There are many essential nutrients that keep our immune systems working well – but they all work together. So, it’s important we don’t become fixated on a single nutrient like zinc or vitamin C when there are other nutrients (including copper, folate, iron, selenium, vitamin A, B vitamins and vitamin D) that have important roles to play in immunity. Eating a healthy and varied diet which includes fruits and vegetables, wholegrains, dairy products (or fortified alternatives), nuts and seeds, meat, fish or plant proteins like beans and pulses is enough to support our immune systems in most cases. There are some people who might need to take certain dietary supplements, such as those who are planning to become (or are) pregnant, individuals at risk of vitamin D deficiency and some people on a vegan diet. It is also important to keep in mind that adequate sleep, regular exercise and keeping stress at bay can also help maintain good immune function. So, next time you see a health ‘fact’ on social media, take a look to see who’s behind it and double check whether the science really does stand up. Please note: Information is not intended as a substitute for proper medical diagnosis or dietary advice provided by your dietitian. Please always seek advice from a dietitian for tailored dietary advice and support. Originally published April 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/dietitian_diet_myths", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "'I'm a dietitian – here's why these common diet myths don't hold up'", "content": "From detoxing to cutting carbs, here are some of the most common dieting myths out there and why you shouldn't fall for them. By Tai Ibitoye https://ichef.bbci.co.uk/images/ic/480xn/p0fk5t04.jpg Do you follow diet advice online? You might want to check whether the science holds up As a registered dietitian and a university lecturer in nutrition and dietetics, I speak, think and hear about food and nutrition all day, every day. I have heard so many myths and misconceptions about food over the years – not only in consultations but also at wellness events, among family and friends, and even when eavesdropping on conversations during my morning commute. There’s so much misinformation in the nutrition space right now – especially since the rise of health influencers on social media. Every day I receive at least one direct message asking me to confirm whether a particular diet-related post is true or false. Here are six of the most common diet myths I’m constantly faced with, and why you shouldn’t believe them. ‘Stay away from carbs – they’re fattening’ This myth couldn’t be further from the truth. Gram for gram, carbs contain less than half the calories (kcal) found in fat (carbohydrates provide 4 kcals per gram and fat provides 9 kcals). Even though excluding carbohydrates from a person’s diet can lead to weight loss – like any other dietary restriction – the weight loss could be, in part, due to excess water loss from the body rather than losing fat. Also, remember that rapid weight loss is not necessarily healthy and diets which cut out major food groups usually prove not to be sustainable, with people frequently regaining weight. Carbohydrates are essential macronutrients and a primary source of energy for the body. Foods containing carbohydrates provide us with a range of vitamins, minerals and fibre which are important for our general health and wellbeing. The Science Advisory Committee on Nutrition (SACN) recommends that carbohydrates should form 50 percent of total energy intake for the general population. Instead of cutting carbs from your diet, opt for wholegrain varieties, like those you’ll find in wholemeal bread, wholewheat pasta, brown rice, fruit, vegetables and potatoes with their skin on. By doing this, in addition to improving your satiety levels – which is helpful for weight management – you’ll be increasing your intake of fibre, something 90% of us aren’t getting enough of. ‘Sugar in fruit is bad for you’ https://ichef.bbci.co.uk/images/ic/480xn/p0fk6d7p.jpg In recent years, fruit has become unnecessarily villainised because of the type of sugar it contains. Fructose is a naturally occurring sugar found in all fruits, and while research has suggested that a high intake of fructose is linked with an imbalance of cholesterol levels, high blood pressure and heart disease, it’s important to take a closer look before you consider any changes to your diet. There are two important points to explore here. Firstly, most of these studies have been observational so we can’t yet be sure that fructose alone causes these effects. Secondly – and perhaps more importantly – these studies mainly investigated the effects of high-fructose corn syrup (HCFS) which is completely different from the fructose found in fruit. The sugar in whole fruit is contained within its cell structure so is not classed as ‘free sugar’, which is the type that many of us need to be mindful of. Free sugars are the kinds that are added to food or drink to sweeten it, and the type you find in juice, syrup and honey. In fact, consuming fruit alongside vegetables has been associated with having a reduced risk of developing conditions such as high blood pressure, heart disease and some cancers. Plus, fruits are a great source of vitamins, minerals, phytochemicals and fibre – all of which are important for good health. We should aim for at least five portions of fruit and vegetables a day. Fruit juice does contribute towards our five-a-day, although only ever as one portion – no matter how much you drink. It’s important to remember that the fibre is mostly removed in these drinks and the natural sugars count as ‘free sugars’ (because of the juicing process – the same goes for fruit smoothies). So, we should have no more than one small glass (150ml) a day. ‘Detox diets rid the body of toxins’ We’re frequently confronted by detox diets online, making big claims about how they will cleanse you of toxins. As such, they are especially popular after a period of over-indulging, like Christmas or when people are trying to ‘reset’ their body, for example, before going on a summer holiday. Many detox diets are potentially dangerous and restrictive, and are not based on robust scientific evidence. Claims made are often exaggerated too, with any benefits likely being short-lived. Your body is well-designed to remove waste products and toxins itself. Unless you have a serious medical condition, your gut, liver and kidneys will detox the body by responding to physiological signals – no specific food, drink or supplement is required. While some detox diets encourage increasing fruit and vegetable intake and reducing your intake of foods high in saturated fat, salt and sugar (which is no bad thing), they also regularly encourage excluding entire food groups. This is unnecessary in most cases and could actually result in nutritional deficiencies. It is best to enjoy a healthy and varied diet, get enough sleep, be mindful of alcohol intake, don’t smoke, get fresh air and be active rather than following a detox diet. If you think you might have a food allergy or intolerance, then speak to a doctor for proper diagnosis and a registered dietitian for tailored dietary advice: don’t be tempted to try a detox diet to rid yourself of symptoms. ‘Vegan and vegetarian products are healthier’ A well-planned vegetarian or vegan diet can be nutritious and support healthy living. However, just because a food is vegetarian- or vegan-friendly, it certainly doesn’t mean it is the best or healthiest option. Some vegetarian and vegan food products are ultra-processed and can be very high in saturated fat, salt and sugar. For example, a vegan ice cream may contain similar amounts of sugar to dairy ice cream, and some meat substitutes like soya burgers and soya sausages (although a good source of protein) can often be high in salt and fat, so should be consumed in moderation. It is important to read nutrition information labels to help you choose between products. In addition to this, be mindful of how vegan and vegetarian meals are prepared, such as frying instead of baking and adding extra ingredients that could contribute towards your saturated fat, salt and sugar intake. ‘Avoid dairy – it’s not needed in your diet’ https://ichef.bbci.co.uk/images/ic/480xn/p0fk6fwv.jpg Dairy products can form part of a healthy, balanced diet. They are highly nutritious as they are excellent sources of protein, calcium, iodine, phosphorus, potassium and B vitamins. Also, some types of fermented dairy foods like bio-live yoghurt and kefir contain probiotics which can support gut health. Dairy contains a natural type of sugar called lactose, but this does not count as those ‘free sugars’ that we need to limit, because it is combined with important nutrients. Unless you have a dairy allergy or intolerance diagnosed by a qualified medical professional, then you do not need to cut dairy foods from your diet. And if you choose to avoid dairy for other reasons – for example to follow a vegan diet – you need to ensure your diet contains non-dairy products that are fortified with the likes of iodine, calcium and B vitamins. ‘Individual ingredients and supplements can boost your immune system’ There are many essential nutrients that keep our immune systems working well – but they all work together. So, it’s important we don’t become fixated on a single nutrient like zinc or vitamin C when there are other nutrients (including copper, folate, iron, selenium, vitamin A, B vitamins and vitamin D) that have important roles to play in immunity. Eating a healthy and varied diet which includes fruits and vegetables, wholegrains, dairy products (or fortified alternatives), nuts and seeds, meat, fish or plant proteins like beans and pulses is enough to support our immune systems in most cases. There are some people who might need to take certain dietary supplements, such as those who are planning to become (or are) pregnant, individuals at risk of vitamin D deficiency and some people on a vegan diet. It is also important to keep in mind that adequate sleep, regular exercise and keeping stress at bay can also help maintain good immune function. So, next time you see a health ‘fact’ on social media, take a look to see who’s behind it and double check whether the science really does stand up. Please note: Information is not intended as a substitute for proper medical diagnosis or dietary advice provided by your dietitian. Please always seek advice from a dietitian for tailored dietary advice and support. Originally published April 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb02eb3bdbfd0cbff828" }	ea5345b6c3d98fb916748f1a3c68cd68486bd902cd3eb771e571ed1dbfde25c9	Are extreme diet and exercise challenges worth attempting? Intense health and fitness programmes are all over social media at the moment, but are they right for you? We talk to the experts about the risks and rewards. https://ichef.bbci.co.uk/images/ic/480xn/p0h4q5w7.jpg Extreme lifestyle challenges have boomed on social media, with people turning to them as a way to quickly boost their health and fitness. Perhaps the best-known example is the viral 75 Hard Challenge – a 75-day diet and exercise programme whose hashtag has amassed a cool couple of billion views. These sorts of programmes go big on discipline, encouraging you to overhaul your diet while also exercising each day over a set period of time, often with no rest or ‘cheat’ days allowed. Claiming to get you positive, long-term results for short-term effort, these regimes can feel tempting – especially at the start of the year when many of us are refocussing on our health. But should you commit to one? Seasoned sports dietitian Renee McGregor thinks there are a few questions you should ask yourself in order to decide. Trigger warning: Please note there is mention of disordered eating and disordered exercise below. ‘Why do I want to do the challenge?’ It’s important to interrogate your goals and motivation, says McGregor. “As a sports dietician, one of the first things I ask a new client is what they want to achieve. Is it about getting fitter? Are they hoping to do something like run a race or join a team? Or is it body composition led – for example wanting to have a certain aesthetic?” “I’m very cautious when it comes to the latter and need to work out if they legitimately need to reduce body fat, or whether it’s more that they’re feeling a bit sluggish. “An issue I have with lots of these extreme challenges is they are selling a false goal, often to people who are vulnerable – individuals who don’t feel confident in their bodies and people who already have body image issues or are on the borderline of disordered eating or disordered exercise. “People are made to feel that they will be transformed as a person, but it doesn’t usually work that way. Being thinner won’t suddenly make us more successful, more confident or more intelligent.” Related stories ‘I’m a dietitian – here’s why these common diet myths don’t hold up’5 things you should know before taking diet advice onlineThere’s a backlash against food detoxes – here’s why ‘I’m a dietitian – here’s why these common diet myths don’t hold up’ 5 things you should know before taking diet advice online There’s a backlash against food detoxes – here’s why ‘Will a restrictive diet actually support my fitness goals?’ Many hard challenges focus on restricting your food intake to create a calorie deficit. When this is done in conjunction with rigorous daily exercise, it can become problematic, says McGregor. ‘Move more, eat less’ is a phrase we’re all familiar with, and these challenges seem to champion that widely accepted ethos. But research has shown the way our bodies work mean things aren’t quite that simple, explains the expert. “The human body is fundamentally hardwired to avoid threat and doesn’t want to be in starvation mode or have a massive deficit, because that’s a threat to us and our nervous system. So, it will do everything in its power to try and stop that from happening.” McGregor explains that restricting your eating while upping your exercise efforts – especially if it’s high-intensity – may well be putting your body under unhealthy levels of stress, causing it to initiate panic mode. “Even when we’re not doing anything active, we’re burning energy all the time, so when you add in training, that’s an additional demand on the body. If you’re not fuelling your body properly for that, you’ll get to the point where your body can’t respond to the training stimulus. It will almost start to rebel. So, where you’d expect to get leaner and thinner, actually, your body might start actively holding on to more fat.” Of course, that’s not to say you should be eating as much as you can – following a well-balanced diet is the best way to support your physical activity. “Carbohydrates and protein are still very much the friend of anybody who wants to be physically active. Eating carbs regularly throughout the day will not only support your training, but also support the hormonal pathways that are needed to get good progression. Protein, meanwhile, is essential for the recovery phase and other nutrients like iron, calcium, vitamin D, magnesium and essential fatty acids are all important too. “Fundamentally, the athlete diet is not that dissimilar to a healthy plate – with vegetables and lots of fibre.” Recipes that pack both carbs and protein Healthy chicken and riceSimple chorizo and bean stewItalian veggie balls Healthy chicken and rice Simple chorizo and bean stew Italian veggie balls ‘Could hard challenges do me more harm than good?’ https://ichef.bbci.co.uk/images/ic/480xn/p0h4qc7r.jpg “My job is to help people to achieve their fitness targets, but that is done by fuelling yourself properly through a healthy diet and building on your fitness steadily.” If you create a big calorie deficit while doing lots of intensive exercise, you aren’t going to reach your fitness goals and it’s highly likely you’re going to cause problems for yourself further down the line, says McGregor. “Rather than chasing instant gratification through a hard challenge, you need to build your ‘training age.’ For example, with running you might start with doing a couch to 5K and then after doing that for a while, move on to a few park runs, go up to 10K and then slowly but steadily increase your distance. Maybe five to seven years down the line you might start doing ultra marathons.” If you go from nothing to doing high-intensity exercise every day your body won’t be used to the demands you’re making of it and you’ll be at risk of injury and long-term ill health, says the dietitian. “I’ve had quite a few people come to me who’ve gone from doing no exercise to doing three or four ultras within a year of taking up running. The reason they presented to me is because they were either injured or so exhausted that they couldn’t compete anymore. A lot of them had chronic fatigue symptoms. “You must lay the right foundations. It’s like building a house: if you don’t get the foundations right, the house is going to fall over.” The impacts of completing an extreme challenge programme might not be immediately obvious – they could come long after the challenge is over. “Your body will always try and patch you up and keep you going for as long as possible. But there will come a point where it can’t do it any longer. You might keep getting recurrent stress fractures or feel like you’ve got chronic fatigue, and this could well be because you’ve put your body under so much stress previously.” Plus, attempting an unrealistic challenge – one we’re not physically or mentally equipped for and ultimately can’t complete – isn’t going to do wonders for our mood or mental outlook either. When we’re forced to give up, it opens the door for feelings of failure and not being good enough. That’s despite the challenge having been unsuitable for us and unsustainable from the off, says the dietician. Instead, McGregor says we should “take things slowly. You don’t want to just attach yourself to a trend only for 18 months later to realise that it’s had negative consequences. “Build a sustainable lifestyle, follow a diet that’s healthy but doesn’t feel restrictive and build up to doing lots of types of movement. Balance any intensive training in your routine with stretching and supportive exercise such as pilates and yoga. Go at your own pace and don’t focus on what an influencer is prescribing online – they may mean well but it doesn’t mean they are experts on the subject.” Please note: Always speak to medical experts before attempting a new regime. If you have been affected by any issues raised above, help and support is available Originally published January 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/extreme_hard_challenges", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Are extreme diet and exercise challenges worth attempting?", "content": "Intense health and fitness programmes are all over social media at the moment, but are they right for you? We talk to the experts about the risks and rewards. https://ichef.bbci.co.uk/images/ic/480xn/p0h4q5w7.jpg Extreme lifestyle challenges have boomed on social media, with people turning to them as a way to quickly boost their health and fitness. Perhaps the best-known example is the viral 75 Hard Challenge – a 75-day diet and exercise programme whose hashtag has amassed a cool couple of billion views. These sorts of programmes go big on discipline, encouraging you to overhaul your diet while also exercising each day over a set period of time, often with no rest or ‘cheat’ days allowed. Claiming to get you positive, long-term results for short-term effort, these regimes can feel tempting – especially at the start of the year when many of us are refocussing on our health. But should you commit to one? Seasoned sports dietitian Renee McGregor thinks there are a few questions you should ask yourself in order to decide. Trigger warning: Please note there is mention of disordered eating and disordered exercise below. ‘Why do I want to do the challenge?’ It’s important to interrogate your goals and motivation, says McGregor. “As a sports dietician, one of the first things I ask a new client is what they want to achieve. Is it about getting fitter? Are they hoping to do something like run a race or join a team? Or is it body composition led – for example wanting to have a certain aesthetic?” “I’m very cautious when it comes to the latter and need to work out if they legitimately need to reduce body fat, or whether it’s more that they’re feeling a bit sluggish. “An issue I have with lots of these extreme challenges is they are selling a false goal, often to people who are vulnerable – individuals who don’t feel confident in their bodies and people who already have body image issues or are on the borderline of disordered eating or disordered exercise. “People are made to feel that they will be transformed as a person, but it doesn’t usually work that way. Being thinner won’t suddenly make us more successful, more confident or more intelligent.” Related stories ‘I’m a dietitian – here’s why these common diet myths don’t hold up’5 things you should know before taking diet advice onlineThere’s a backlash against food detoxes – here’s why ‘I’m a dietitian – here’s why these common diet myths don’t hold up’ 5 things you should know before taking diet advice online There’s a backlash against food detoxes – here’s why ‘Will a restrictive diet actually support my fitness goals?’ Many hard challenges focus on restricting your food intake to create a calorie deficit. When this is done in conjunction with rigorous daily exercise, it can become problematic, says McGregor. ‘Move more, eat less’ is a phrase we’re all familiar with, and these challenges seem to champion that widely accepted ethos. But research has shown the way our bodies work mean things aren’t quite that simple, explains the expert. “The human body is fundamentally hardwired to avoid threat and doesn’t want to be in starvation mode or have a massive deficit, because that’s a threat to us and our nervous system. So, it will do everything in its power to try and stop that from happening.” McGregor explains that restricting your eating while upping your exercise efforts – especially if it’s high-intensity – may well be putting your body under unhealthy levels of stress, causing it to initiate panic mode. “Even when we’re not doing anything active, we’re burning energy all the time, so when you add in training, that’s an additional demand on the body. If you’re not fuelling your body properly for that, you’ll get to the point where your body can’t respond to the training stimulus. It will almost start to rebel. So, where you’d expect to get leaner and thinner, actually, your body might start actively holding on to more fat.” Of course, that’s not to say you should be eating as much as you can – following a well-balanced diet is the best way to support your physical activity. “Carbohydrates and protein are still very much the friend of anybody who wants to be physically active. Eating carbs regularly throughout the day will not only support your training, but also support the hormonal pathways that are needed to get good progression. Protein, meanwhile, is essential for the recovery phase and other nutrients like iron, calcium, vitamin D, magnesium and essential fatty acids are all important too. “Fundamentally, the athlete diet is not that dissimilar to a healthy plate – with vegetables and lots of fibre.” Recipes that pack both carbs and protein Healthy chicken and riceSimple chorizo and bean stewItalian veggie balls Healthy chicken and rice Simple chorizo and bean stew Italian veggie balls ‘Could hard challenges do me more harm than good?’ https://ichef.bbci.co.uk/images/ic/480xn/p0h4qc7r.jpg “My job is to help people to achieve their fitness targets, but that is done by fuelling yourself properly through a healthy diet and building on your fitness steadily.” If you create a big calorie deficit while doing lots of intensive exercise, you aren’t going to reach your fitness goals and it’s highly likely you’re going to cause problems for yourself further down the line, says McGregor. “Rather than chasing instant gratification through a hard challenge, you need to build your ‘training age.’ For example, with running you might start with doing a couch to 5K and then after doing that for a while, move on to a few park runs, go up to 10K and then slowly but steadily increase your distance. Maybe five to seven years down the line you might start doing ultra marathons.” If you go from nothing to doing high-intensity exercise every day your body won’t be used to the demands you’re making of it and you’ll be at risk of injury and long-term ill health, says the dietitian. “I’ve had quite a few people come to me who’ve gone from doing no exercise to doing three or four ultras within a year of taking up running. The reason they presented to me is because they were either injured or so exhausted that they couldn’t compete anymore. A lot of them had chronic fatigue symptoms. “You must lay the right foundations. It’s like building a house: if you don’t get the foundations right, the house is going to fall over.” The impacts of completing an extreme challenge programme might not be immediately obvious – they could come long after the challenge is over. “Your body will always try and patch you up and keep you going for as long as possible. But there will come a point where it can’t do it any longer. You might keep getting recurrent stress fractures or feel like you’ve got chronic fatigue, and this could well be because you’ve put your body under so much stress previously.” Plus, attempting an unrealistic challenge – one we’re not physically or mentally equipped for and ultimately can’t complete – isn’t going to do wonders for our mood or mental outlook either. When we’re forced to give up, it opens the door for feelings of failure and not being good enough. That’s despite the challenge having been unsuitable for us and unsustainable from the off, says the dietician. Instead, McGregor says we should “take things slowly. You don’t want to just attach yourself to a trend only for 18 months later to realise that it’s had negative consequences. “Build a sustainable lifestyle, follow a diet that’s healthy but doesn’t feel restrictive and build up to doing lots of types of movement. Balance any intensive training in your routine with stretching and supportive exercise such as pilates and yoga. Go at your own pace and don’t focus on what an influencer is prescribing online – they may mean well but it doesn’t mean they are experts on the subject.” Please note: Always speak to medical experts before attempting a new regime. If you have been affected by any issues raised above, help and support is available Originally published January 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb03eb3bdbfd0cbff829" }	a9bbccd3e95332d844aab8a59a6a49a27a13be0d00dc98aafd310e57915a5514	5 things you should know before taking diet advice online https://ichef.bbci.co.uk/images/ic/480xn/p08kd3t8.jpg Influencer adverts on websites, social media and in apps led to more than a quarter of the complaints made to the Advertising Standards Authority (ASA) about online activity last year. Yet nutritional advice from celebrities not qualified in the field is still common on social media. While many dieticians and nutritionists agree these platforms can be a positive way to communicate health messages, with so much misinformation posted, are there easy ways to distinguish good advice from bad? Here are five tell-tale signs the experts say we should look out for. 1. Is the only evidence a personal story? “Personal stories draw people in because they are relatable and easier to understand than evidence”, says dietitian Catherine Rabess. If advice implied by these stories isn’t back up by science, be wary, as they “often have no scientific background and can’t be applied to other people”. Alarm bells might ring if a story encourages the idea that everyone can look the same if they adopt the same lifestyle, or equates appearance with wellbeing and knowledge of health. “You can’t override genetics with food and exercise”, says registered nutritionist Pixie Turner, warning that “appearance is a terrible indicator of whether someone is good at giving advice”. Experts agree social media can bring people together to share real-life issues and connect, for example over conditions such as coeliac disease or Irritable Bowel Syndrome. But while it can create a positive space for support and learning, Turner warns against comparing yourself to other people. If you are unwell and need nutritional advice, it should be sought from a medical professional. 2. Is the person offering advice selling something? Sponsored posts are the norm on social media, and we’re used to seeing the #ad for everything from diet pills to dog food. But “when we take money for something, we are biased”, points out dietitian Sophie Medlin. She warns we should beware of people promoting products, such as diet aids, if they “don’t have the knowledge to say if it is safe or not”. The ASA says, “celebrities or members of the public have to have used any product they are paid to endorse”. However, a BBC investigation suggested some influencers have agreed to advertise diet products on their social media without having used them. Some influencers have had Instagram posts touting diet products banned by the ASA, who said their claims represented an “irresponsible” message. And one celebrity was admonished because it wasn’t clear an Instagram story she posted was an advert promoting a beauty brand. The ASA specifies that “claims that are likely to be interpreted as factual and appear in a testimonial must not mislead or be likely to mislead the consumer”. With so many complaints being made to the ASA, Medlin believes social media users are wising up to sponsored content. She and dietitian Hala El-Shafie are campaigning for more regulation on what can be advertised and who can provide health advice on social media. “Celebrities endorse dangerous diet products, such as appetite suppressants, diet pills, teas, injectable weight loss medication and IV drips that come with huge risks”, she says. Medlin insists there should be “regulations to prevent influencers promoting products that have an impact on health". Some advertising posts promoting dieting and cosmetic surgery are blocked from under-18s, and people of any age can report posts they consider inappropriate, including those selling unregulated goods, containing false information or related to eating disorders. 3. Does the advice use words with no scientific definition? You may have heard of ‘detoxing’ and ‘cleansing’, but do you know what they mean? These words are “defined by the individuals who use them”, says Turner. There is no scientific definition for them when used to market a product. When someone uses the word ‘detox’, “it is a strong indictor they have no understanding of how the human body works”, says Turner, adding “you have a liver and kidney which are very well equipped to do this for you”. Medlin reassures us, “the foods you eat are not toxic, if they were you’d die or be seriously ill”. ‘Superfood’ is another common marketing word with no scientific definition. Harvard University traces the origins of the concept to a sales campaign for bananas in the early 20th century. ‘Superfoods’ are often “quite difficult to find, ‘exotic’ by UK standards or very expensive”, notices Turner. “This adds an air of exclusivity and puts a needless heavy price tag on health.” https://ichef.bbci.co.uk/images/ic/480xn/p08k2b7y.jpg Instagram / @pixienutrition 4. Does it demonise food without medical reason? Many people advocate cutting out food groups, but it’s important to replace lost nutrients with other foods if you do this. Carbohydrates are sometimes demonised, but Rabess warns cutting them out can “lead to chronic fatigue, as they provide glucose, which every single system in your body needs to function”. If you’re eliminating dairy, be sure to replace it with an alternative calcium source, as Medlin warns there may be health implications even if you are in your 20s, such as osteoporosis later in life. There are also psychological risks associated with attaching ‘good’ or ‘bad’ labels to foods, warns Turner, as this “allows you to see yourself as a good or bad person”. Thinking this way can lead to “depression, anxiety, body image issues and feeling out of control around food”, she warns. Of course, it’s sensible to limit your consumption of some foods, but the important health message is to follow a healthy balanced diet. 5. Does it promote cure-alls? The BDA advises we avoid diets that promote a magic ingredient or product to solve any ‘problem’ without having to change our lifestyle. “If there was a magic cure-all, we’d all be using it”, says Medlin, adding “nothing you take in capsule form can outrun an overall unhealthy diet, stress and not taking enough exercise”. She recommends spending your money in the fruit and vegetable aisle rather than the pharmacy. Who should we look to for nutrition advice? “The people with the fewest qualifications often have the loudest voice”, says El-Shafie. Dietitians and registered nutritionists are regulated and held responsible for what they say unlike unqualified influencers. “A degree in nutrition and ensuring the advice comes from someone on a professional register, means the information they give is evidenced based and they will be held accountable for what they recommend”, El-Shafie concludes.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/diet_social_media_posts", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "5 things you should know before taking diet advice online", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p08kd3t8.jpg Influencer adverts on websites, social media and in apps led to more than a quarter of the complaints made to the Advertising Standards Authority (ASA) about online activity last year. Yet nutritional advice from celebrities not qualified in the field is still common on social media. While many dieticians and nutritionists agree these platforms can be a positive way to communicate health messages, with so much misinformation posted, are there easy ways to distinguish good advice from bad? Here are five tell-tale signs the experts say we should look out for. 1. Is the only evidence a personal story? “Personal stories draw people in because they are relatable and easier to understand than evidence”, says dietitian Catherine Rabess. If advice implied by these stories isn’t back up by science, be wary, as they “often have no scientific background and can’t be applied to other people”. Alarm bells might ring if a story encourages the idea that everyone can look the same if they adopt the same lifestyle, or equates appearance with wellbeing and knowledge of health. “You can’t override genetics with food and exercise”, says registered nutritionist Pixie Turner, warning that “appearance is a terrible indicator of whether someone is good at giving advice”. Experts agree social media can bring people together to share real-life issues and connect, for example over conditions such as coeliac disease or Irritable Bowel Syndrome. But while it can create a positive space for support and learning, Turner warns against comparing yourself to other people. If you are unwell and need nutritional advice, it should be sought from a medical professional. 2. Is the person offering advice selling something? Sponsored posts are the norm on social media, and we’re used to seeing the #ad for everything from diet pills to dog food. But “when we take money for something, we are biased”, points out dietitian Sophie Medlin. She warns we should beware of people promoting products, such as diet aids, if they “don’t have the knowledge to say if it is safe or not”. The ASA says, “celebrities or members of the public have to have used any product they are paid to endorse”. However, a BBC investigation suggested some influencers have agreed to advertise diet products on their social media without having used them. Some influencers have had Instagram posts touting diet products banned by the ASA, who said their claims represented an “irresponsible” message. And one celebrity was admonished because it wasn’t clear an Instagram story she posted was an advert promoting a beauty brand. The ASA specifies that “claims that are likely to be interpreted as factual and appear in a testimonial must not mislead or be likely to mislead the consumer”. With so many complaints being made to the ASA, Medlin believes social media users are wising up to sponsored content. She and dietitian Hala El-Shafie are campaigning for more regulation on what can be advertised and who can provide health advice on social media. “Celebrities endorse dangerous diet products, such as appetite suppressants, diet pills, teas, injectable weight loss medication and IV drips that come with huge risks”, she says. Medlin insists there should be “regulations to prevent influencers promoting products that have an impact on health\". Some advertising posts promoting dieting and cosmetic surgery are blocked from under-18s, and people of any age can report posts they consider inappropriate, including those selling unregulated goods, containing false information or related to eating disorders. 3. Does the advice use words with no scientific definition? You may have heard of ‘detoxing’ and ‘cleansing’, but do you know what they mean? These words are “defined by the individuals who use them”, says Turner. There is no scientific definition for them when used to market a product. When someone uses the word ‘detox’, “it is a strong indictor they have no understanding of how the human body works”, says Turner, adding “you have a liver and kidney which are very well equipped to do this for you”. Medlin reassures us, “the foods you eat are not toxic, if they were you’d die or be seriously ill”. ‘Superfood’ is another common marketing word with no scientific definition. Harvard University traces the origins of the concept to a sales campaign for bananas in the early 20th century. ‘Superfoods’ are often “quite difficult to find, ‘exotic’ by UK standards or very expensive”, notices Turner. “This adds an air of exclusivity and puts a needless heavy price tag on health.” https://ichef.bbci.co.uk/images/ic/480xn/p08k2b7y.jpg Instagram / @pixienutrition 4. Does it demonise food without medical reason? Many people advocate cutting out food groups, but it’s important to replace lost nutrients with other foods if you do this. Carbohydrates are sometimes demonised, but Rabess warns cutting them out can “lead to chronic fatigue, as they provide glucose, which every single system in your body needs to function”. If you’re eliminating dairy, be sure to replace it with an alternative calcium source, as Medlin warns there may be health implications even if you are in your 20s, such as osteoporosis later in life. There are also psychological risks associated with attaching ‘good’ or ‘bad’ labels to foods, warns Turner, as this “allows you to see yourself as a good or bad person”. Thinking this way can lead to “depression, anxiety, body image issues and feeling out of control around food”, she warns. Of course, it’s sensible to limit your consumption of some foods, but the important health message is to follow a healthy balanced diet. 5. Does it promote cure-alls? The BDA advises we avoid diets that promote a magic ingredient or product to solve any ‘problem’ without having to change our lifestyle. “If there was a magic cure-all, we’d all be using it”, says Medlin, adding “nothing you take in capsule form can outrun an overall unhealthy diet, stress and not taking enough exercise”. She recommends spending your money in the fruit and vegetable aisle rather than the pharmacy. Who should we look to for nutrition advice? “The people with the fewest qualifications often have the loudest voice”, says El-Shafie. Dietitians and registered nutritionists are regulated and held responsible for what they say unlike unqualified influencers. “A degree in nutrition and ensuring the advice comes from someone on a professional register, means the information they give is evidenced based and they will be held accountable for what they recommend”, El-Shafie concludes." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb03eb3bdbfd0cbff82a" }	fb09bc60ab59c8f46fc0c4aea9f79b4132d41cbb2a2cae1e3d687c3c61322ae8	Do any foods burn fat? All over social media, people are posting about foods that can cause our body to ‘burn fat’. But is any of it true? By Lauren Potts https://ichef.bbci.co.uk/images/ic/480xn/p0kx8b1v.jpg “Want to lose 10lbs of fat in three days? Take a glass of cold water, add a spoonful of instant coffee, a splash of olive oil and a spoon of chopped onion. Drink this first thing in the morning… and don’t believe everything you see on TikTok.” This is the sensible and, some might say, obvious, advice of a content creator whose video had over 15,000 likes on social media. But among the comments applauding what many recognised as a spoof on a trend were regrettable confessions (“I ACTUALLY DRANK IT”) and even seemingly earnest questions like, “would decaf be OK?”. Welcome to the world of social media, where people are so keen for a quick fat-loss fix they’d consider drinking onion for breakfast. Can foods burn fat? TikTok alone has seen 28.8 million posts about so-called fat-burning foods, while ‘belly fat burning foods’ is an even more popular topic, having racked up 71.7 million videos. According to a study published in 2023, the widespread presence of fat-burning content on the platform is so huge that data suggests videos relating to the topic have been collectively viewed billions of times. But the term ‘fat-burning food’ isn’t just problematic – it makes no reasonable sense, according to registered dietitian and British Dietetic Association (BDA) spokesperson, Aisling Pigott. When social media creators claim a specific food or product is fat-burning, they’re implying that it uses up extra calories to deplete fat stores. From a metabolic perspective, ‘fat-burning’ simply means converting fat into energy, which is what our bodies are doing most of the time, she explains. Semantics aside, it remains that social media is full of videos and discussions about ingredients that are guaranteed to help people lose weight. One recipe for ‘fat-burning coffee’ recommends stirring in powdered turmeric, cayenne and ginger. Despite this questionable recipe being a probable shortcut to heartburn, the video has 1.7 million views and umpteen enthusiastic comments from people who can’t wait to try it. Is it worth a go? “If you look at all of those individual ingredients, you will find studies that show they have some impact on either thermogenesis (the amount of heat the body creates) or calorie expenditure,” says Pigot. Sure enough, one study on mice from 2009 found there was a ‘possibility’ that spices – specifically capsaicin, which is derived from chilli, and compounds derived from mustard and cinnamon – enhance thermogenesis, which according to a 2010 study can have a positive effect on weight loss. But as to whether a sprinkle of spice in your morning coffee is going to make you burn fat, that’s a reach – to put it mildly. “It’s not going to be substantial or measurable or actually work in real life,” says Pigott, who lectures at Cardiff Metropolitan University. “It might perhaps increase your overall expenditure by one or two calories but that’s not enough to result in any weight loss.” Caffeine boost The element of caffeine is interesting, Pigott adds. It often gets promoted as ‘fat-burning’ and one 2005 study suggested caffeine reduced body fat in rats. She cautioned that there’s been no evidence to show it can be replicated in humans though, because we don’t share the same metabolic pathways as rodents. That said, there is one potential benefit. “We know that caffeine improves your performance, say, in the gym. So, working out after consuming it could mean that you are potentially burning more energy, building more muscle and losing your fat stores,” she says. “But while caffeine might have a role in performance, it’s not going to make you lose weight by itself.” There are other caffeine-related claims to be cautious about on social media too, like those suggesting you drink five cups of green tea a day. One Instagrammer claimed it would help burn fat and was “nature’s Ozempic” because it helps “produce more GLP-1, which is found in Ozempic,” a much-talked about brand of diabetes medication which has become popular for weight loss. Pigott highlights that one 2015 study in mice found coffee polyphenols increased postprandial release of active glucagon-like peptides – the hormone that plays a role in appetite control and insulin release. But the same effect hasn’t been proved in humans and GLP-1 levels are “very much” dictated by genetics, she adds. Myth-busting It’s all just one example of social media creators using scientific language to sound bona fide and gain traction. And it often works: Pigott points out we have a human tendency to believe people who sound smart or use big words. Instead, she suggests people heed the evidence and official government advice around weight loss. “The problem is not that the official advice doesn’t work, it’s that we struggle to follow it. Instead, we look for oversimplified answers or one-trick wonders. So when somebody comes out with a magic trick, we cling on to that and think it’s the answer. “[It] might be part of the answer. Somebody may find that having a cup of coffee before the gym is something that helps their performance – but it doesn’t mean that having five cups of coffee a day is going to make them slim.” In fact, she points out, one study in 2020 found high levels of caffeine is likely to disrupt sleep, which is linked with weight gain. Adding butter or lemon to your cup of Joe – both popular suggestions on social media – is not going to help either, adds Pigott. Neither does she believe in social media’s ‘fat-burning berries’. “They’re a really good source of vitamin C and fibre. But they don’t make you skinny. They’re just blueberries.” Apple cider vinegar – often sold in supplement form on social media – is another fat-burning myth. The idea that vinegar can aid weight loss has been around at least since the 1800s, says Pigott, and while there’s some research to suggest it might have benefits for glucose metabolism and weight control, it’s never been replicated in large-scale, high-quality studies. “You will get much more benefit from looking at whether you’re getting enough fibre and protein, and eating plenty of fruit and vegetables,” she adds. Follow the science It’s the tried-and-tested advice that Pigott repeatedly comes back to. Rather than following the advice of an unqualified TikToker who claims drinking a bottle of water full of chia seeds will make you burn fat (6.6 million views and counting, if you were wondering), Pigott recommends sprinkling those same seeds on some porridge, which has more fibre and will satiate the appetite, perhaps therefore supporting weight loss. There is no magic trick – it’s about eating and exercising sensibly. “At the end of the day, the amount of energy we’re consuming in relation to what we’re expending – and our individual genetics and makeup – is what will define whether or not we’re changing our body composition,” she says. “To achieve [that], you need to have all of the right ingredients in your diet, like following some of the key messages of the Mediterranean diet and the UK guidance around what a healthy balanced diet should look like.” She recommends hitting 30g of fibre a day, eating protein at every meal and ensuring a daily mix of fruit and vegetables. Both the BDA and the government also highlight choosing wholegrain carbohydrates and making sensible dairy choices. As for social media, remember that creators know what will get hits and likes. Always question their claims, says Pigott. “The information is going to appear sexy to draw you in. [Ask yourself] who’s giving you the information and whether it sounds too good to be true. If so, it probably is. “It’s the Wild West out there – try to step back a bit from social media and instead look at reliable, trustworthy sources of information.” Originally published March 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/do_any_foods_burn_fat", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Do any foods burn fat?", "content": "All over social media, people are posting about foods that can cause our body to ‘burn fat’. But is any of it true? By Lauren Potts https://ichef.bbci.co.uk/images/ic/480xn/p0kx8b1v.jpg “Want to lose 10lbs of fat in three days? Take a glass of cold water, add a spoonful of instant coffee, a splash of olive oil and a spoon of chopped onion. Drink this first thing in the morning… and don’t believe everything you see on TikTok.” This is the sensible and, some might say, obvious, advice of a content creator whose video had over 15,000 likes on social media. But among the comments applauding what many recognised as a spoof on a trend were regrettable confessions (“I ACTUALLY DRANK IT”) and even seemingly earnest questions like, “would decaf be OK?”. Welcome to the world of social media, where people are so keen for a quick fat-loss fix they’d consider drinking onion for breakfast. Can foods burn fat? TikTok alone has seen 28.8 million posts about so-called fat-burning foods, while ‘belly fat burning foods’ is an even more popular topic, having racked up 71.7 million videos. According to a study published in 2023, the widespread presence of fat-burning content on the platform is so huge that data suggests videos relating to the topic have been collectively viewed billions of times. But the term ‘fat-burning food’ isn’t just problematic – it makes no reasonable sense, according to registered dietitian and British Dietetic Association (BDA) spokesperson, Aisling Pigott. When social media creators claim a specific food or product is fat-burning, they’re implying that it uses up extra calories to deplete fat stores. From a metabolic perspective, ‘fat-burning’ simply means converting fat into energy, which is what our bodies are doing most of the time, she explains. Semantics aside, it remains that social media is full of videos and discussions about ingredients that are guaranteed to help people lose weight. One recipe for ‘fat-burning coffee’ recommends stirring in powdered turmeric, cayenne and ginger. Despite this questionable recipe being a probable shortcut to heartburn, the video has 1.7 million views and umpteen enthusiastic comments from people who can’t wait to try it. Is it worth a go? “If you look at all of those individual ingredients, you will find studies that show they have some impact on either thermogenesis (the amount of heat the body creates) or calorie expenditure,” says Pigot. Sure enough, one study on mice from 2009 found there was a ‘possibility’ that spices – specifically capsaicin, which is derived from chilli, and compounds derived from mustard and cinnamon – enhance thermogenesis, which according to a 2010 study can have a positive effect on weight loss. But as to whether a sprinkle of spice in your morning coffee is going to make you burn fat, that’s a reach – to put it mildly. “It’s not going to be substantial or measurable or actually work in real life,” says Pigott, who lectures at Cardiff Metropolitan University. “It might perhaps increase your overall expenditure by one or two calories but that’s not enough to result in any weight loss.” Caffeine boost The element of caffeine is interesting, Pigott adds. It often gets promoted as ‘fat-burning’ and one 2005 study suggested caffeine reduced body fat in rats. She cautioned that there’s been no evidence to show it can be replicated in humans though, because we don’t share the same metabolic pathways as rodents. That said, there is one potential benefit. “We know that caffeine improves your performance, say, in the gym. So, working out after consuming it could mean that you are potentially burning more energy, building more muscle and losing your fat stores,” she says. “But while caffeine might have a role in performance, it’s not going to make you lose weight by itself.” There are other caffeine-related claims to be cautious about on social media too, like those suggesting you drink five cups of green tea a day. One Instagrammer claimed it would help burn fat and was “nature’s Ozempic” because it helps “produce more GLP-1, which is found in Ozempic,” a much-talked about brand of diabetes medication which has become popular for weight loss. Pigott highlights that one 2015 study in mice found coffee polyphenols increased postprandial release of active glucagon-like peptides – the hormone that plays a role in appetite control and insulin release. But the same effect hasn’t been proved in humans and GLP-1 levels are “very much” dictated by genetics, she adds. Myth-busting It’s all just one example of social media creators using scientific language to sound bona fide and gain traction. And it often works: Pigott points out we have a human tendency to believe people who sound smart or use big words. Instead, she suggests people heed the evidence and official government advice around weight loss. “The problem is not that the official advice doesn’t work, it’s that we struggle to follow it. Instead, we look for oversimplified answers or one-trick wonders. So when somebody comes out with a magic trick, we cling on to that and think it’s the answer. “[It] might be part of the answer. Somebody may find that having a cup of coffee before the gym is something that helps their performance – but it doesn’t mean that having five cups of coffee a day is going to make them slim.” In fact, she points out, one study in 2020 found high levels of caffeine is likely to disrupt sleep, which is linked with weight gain. Adding butter or lemon to your cup of Joe – both popular suggestions on social media – is not going to help either, adds Pigott. Neither does she believe in social media’s ‘fat-burning berries’. “They’re a really good source of vitamin C and fibre. But they don’t make you skinny. They’re just blueberries.” Apple cider vinegar – often sold in supplement form on social media – is another fat-burning myth. The idea that vinegar can aid weight loss has been around at least since the 1800s, says Pigott, and while there’s some research to suggest it might have benefits for glucose metabolism and weight control, it’s never been replicated in large-scale, high-quality studies. “You will get much more benefit from looking at whether you’re getting enough fibre and protein, and eating plenty of fruit and vegetables,” she adds. Follow the science It’s the tried-and-tested advice that Pigott repeatedly comes back to. Rather than following the advice of an unqualified TikToker who claims drinking a bottle of water full of chia seeds will make you burn fat (6.6 million views and counting, if you were wondering), Pigott recommends sprinkling those same seeds on some porridge, which has more fibre and will satiate the appetite, perhaps therefore supporting weight loss. There is no magic trick – it’s about eating and exercising sensibly. “At the end of the day, the amount of energy we’re consuming in relation to what we’re expending – and our individual genetics and makeup – is what will define whether or not we’re changing our body composition,” she says. “To achieve [that], you need to have all of the right ingredients in your diet, like following some of the key messages of the Mediterranean diet and the UK guidance around what a healthy balanced diet should look like.” She recommends hitting 30g of fibre a day, eating protein at every meal and ensuring a daily mix of fruit and vegetables. Both the BDA and the government also highlight choosing wholegrain carbohydrates and making sensible dairy choices. As for social media, remember that creators know what will get hits and likes. Always question their claims, says Pigott. “The information is going to appear sexy to draw you in. [Ask yourself] who’s giving you the information and whether it sounds too good to be true. If so, it probably is. “It’s the Wild West out there – try to step back a bit from social media and instead look at reliable, trustworthy sources of information.” Originally published March 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb05eb3bdbfd0cbff82b" }	e01c2ead3829f9ae3f5644d108265961941467dad536eb96cd267545a9244401	Are you getting your 30 plants a week? Plant points explained Move over five-a-day, it’s all about 30 plants a week. But what counts as a plant point? And why aim for 30? https://ichef.bbci.co.uk/images/ic/480xn/p0hbj45n.jpg You’ve likely heard about the concept of eating 30 plant points a week – a goal that focuses on variety rather than volume. The idea is straightforward: A point is given for every ‘new’ plant you eat in a given week (well, more or less – we’ll get into that later). By including 30 different plant-based foods in your meals and snacks each week, we’re covering more bases when it comes to the broad spectrum of nutrients we need to keep our bodies, particularly our guts, healthy. The theory emerged from research carried out as part of the American Gut Project, a crowd-sourced project involving more than 10,000 participants. Its goal is to better understand the gut microbiome in health and disease. “They discovered that participants who ate 30 or more different types of plants per week had gut microbiomes that were the most diverse – and hence health promoting,” says Dr Shireen Kassam, professor, author and founder and director of Plant-Based Health Professionals UK. That’s where the magic number 30 came from – this was the tipping point researchers found which made the most marked difference to participants’ health. Related articles What should you eat for a healthy gut?Dr Rupy’s 5 plant foods to eat more ofDid going vegan for a month save me money? What should you eat for a healthy gut? Dr Rupy’s 5 plant foods to eat more of Did going vegan for a month save me money? What counts as a plant point? Beneficial plants are generally categorised into six groups: wholegrains (like brown rice, oats, barley and quinoa) vegetables, fruit, legumes (think lentils, chickpeas and beans), nuts and seeds and herbs and spices. All of those will count towards your quota. Yep, that means coffee and dark chocolate (with 70% cocoa solids or more) are on the list, as they’re technically derived from seeds. Tofu – made with soya – counts too. The key here is variety. There are no prizes for eating the same plant twice, besides the obvious health-related ones, as Kassam points out: “Most beneficial foods have a dose effect, the more the better, within reason. But, you just can’t count it more than once in a week.” And when we say these plants must be ‘different’, we don’t just mean in terms of species. Different colours of the same fruit or vegetable are each worth separate points – think orange and yellow peppers, and green and red apples. This Hairy Bikers recipe uses colourful mixed peppers – each colour will contribute another plant point “This is due to the different chemicals found in different coloured plants,” explains dietitian Catherine Rabess, author of The 30 Plan. “The function of the polyphenols (a particular group of compounds) can vary greatly dependent on the colour and type of a food.”And, the more variety of these hero compounds we get, the better. “Best described as the bodyguards of the gut, polyphenols have antioxidative, anti-inflammatory and antimicrobial activities, which can improve our health. They can defend against harmful invaders as well as reduce inflammation and oxidative damage that can be linked to chronic disease.” Most plants from the six groups count as one whole point, although some – herbs and spices, for instance – are each a quarter of a point, mainly due to the small amount we’re likely to eat of each. Recipes for eating the rainbow Easy vegetable stir fryEat the rainbow pizzaStuffed peppers Easy vegetable stir fry Eat the rainbow pizza Stuffed peppers What doesn’t count as a plant point? Plant points are all about whole and minimally processed foods. Generally, the more an ingredient is refined and altered, the more diminished its impact on our health. So, not all plant-derived foods will be worth a point. “Anything that is not from a whole food does not count – so that’s anything that has not come naturally from the derivative (the source) and has gone through processing to get to the final product,” says Rabess. “Processing often reduces or eliminates the proven beneficial ingredient. That’s not to say it is not healthy, but it cannot count towards your plant points.” For instance, white bread and pasta is made with the inner part of the wheat grain, which has been stripped of the fibre-rich bran and germ. Same goes for white rice. However, brown pasta, rice and bread are examples of wholegrain foods, where the grain has been left intact, which is why they count towards your 30. Use brown rice rather than white – like in this recipe – and you’ll soon reach your 30 points Fruit juice is another instance of processing that changes the make-up of an ingredient. It might count towards your five-a-day in some instances, but due to its lack of fibre, you can leave if off your plant point tally for the week. How easy is it to eat 30 points? Hitting 30 different types of plants every week might sound difficult – but you’d be surprised. Given how broad the spectrum of foods that count is (not forgetting the array of colours that the same vegetable or fruit can come in), with a little bit of planning and practice, it’s a target many of us could see ourselves achieving. You may find that your points rack up easily over the first couple of days but, if you batch cook or tend to keep the same meals on regular rotation, they might slow down dramatically after that. Keep momentum by bringing batch-cooked base dishes, like a lentil stew back to life in different ways with added ingredients, and always consider dishing up an extra side of veg with your meals. Mixed nuts, seeds and dried fruits are great for snacking on as well as adding extra flavour and texture when sprinkled on vegetables, salads and breakfasts. They can easily give a nutritional boost to desserts too. There are other easy wins for boosting the plant variety in your diet, like swapping in brown rice, pasta and bread for white every so often. This needn’t get costly: buy pre-packaged products that feature a mix of colours of types of ingredients, like bags of frozen mixed sliced peppers or berry medleys, and tins of mixed bean salads (remember, it’s not just fresh produce that counts!) and you’ll soon hit your 30 points for the week. Why is gut health so important? “Digestive enzymes help to break down carbs, protein and fats in your food into smaller molecules so they can be absorbed into your body. The gut also removes waste products while absorbing water, salts and electrolytes, and hosts the gut microbiome – it’s a big, bustling ecosystem that supports many bodily functions,” Rabess explains. “Gut microbes also support immune function (70% of the immune system resides in the gut), hormone regulation, inflammation regulation and communication between the brain and the gut.” When the gut is unhappy, you might well know about it, think bloating, constipation and stomach pains. However other symptoms of poor gut health might not be as obvious. “The absence of gut symptoms doesn’t automatically mean you have good gut health,” says gut health scientist, dietitian, nutritionist and author Megan Rossi, aka The Gut Health Doctor. “This is because our gut health extends beyond digestive symptoms to impact areas like your mental health, heart health and such. “However, unlike many other organs like our heart or kidneys, there is currently no single tool to assess gut health.”In short: look after your gut, and your gut will look after you. Plant-heavy recipes to please your gut Creamy mushroom pastaSag aloo shepherd’s pieRoast sweet potatoes with chipotle black beans Creamy mushroom pasta Sag aloo shepherd’s pie Roast sweet potatoes with chipotle black beans Originally published February 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/plant_points_explained", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Are you getting your 30 plants a week? Plant points explained", "content": "Move over five-a-day, it’s all about 30 plants a week. But what counts as a plant point? And why aim for 30? https://ichef.bbci.co.uk/images/ic/480xn/p0hbj45n.jpg You’ve likely heard about the concept of eating 30 plant points a week – a goal that focuses on variety rather than volume. The idea is straightforward: A point is given for every ‘new’ plant you eat in a given week (well, more or less – we’ll get into that later). By including 30 different plant-based foods in your meals and snacks each week, we’re covering more bases when it comes to the broad spectrum of nutrients we need to keep our bodies, particularly our guts, healthy. The theory emerged from research carried out as part of the American Gut Project, a crowd-sourced project involving more than 10,000 participants. Its goal is to better understand the gut microbiome in health and disease. “They discovered that participants who ate 30 or more different types of plants per week had gut microbiomes that were the most diverse – and hence health promoting,” says Dr Shireen Kassam, professor, author and founder and director of Plant-Based Health Professionals UK. That’s where the magic number 30 came from – this was the tipping point researchers found which made the most marked difference to participants’ health. Related articles What should you eat for a healthy gut?Dr Rupy’s 5 plant foods to eat more ofDid going vegan for a month save me money? What should you eat for a healthy gut? Dr Rupy’s 5 plant foods to eat more of Did going vegan for a month save me money? What counts as a plant point? Beneficial plants are generally categorised into six groups: wholegrains (like brown rice, oats, barley and quinoa) vegetables, fruit, legumes (think lentils, chickpeas and beans), nuts and seeds and herbs and spices. All of those will count towards your quota. Yep, that means coffee and dark chocolate (with 70% cocoa solids or more) are on the list, as they’re technically derived from seeds. Tofu – made with soya – counts too. The key here is variety. There are no prizes for eating the same plant twice, besides the obvious health-related ones, as Kassam points out: “Most beneficial foods have a dose effect, the more the better, within reason. But, you just can’t count it more than once in a week.” And when we say these plants must be ‘different’, we don’t just mean in terms of species. Different colours of the same fruit or vegetable are each worth separate points – think orange and yellow peppers, and green and red apples. This Hairy Bikers recipe uses colourful mixed peppers – each colour will contribute another plant point “This is due to the different chemicals found in different coloured plants,” explains dietitian Catherine Rabess, author of The 30 Plan. “The function of the polyphenols (a particular group of compounds) can vary greatly dependent on the colour and type of a food.”And, the more variety of these hero compounds we get, the better. “Best described as the bodyguards of the gut, polyphenols have antioxidative, anti-inflammatory and antimicrobial activities, which can improve our health. They can defend against harmful invaders as well as reduce inflammation and oxidative damage that can be linked to chronic disease.” Most plants from the six groups count as one whole point, although some – herbs and spices, for instance – are each a quarter of a point, mainly due to the small amount we’re likely to eat of each. Recipes for eating the rainbow Easy vegetable stir fryEat the rainbow pizzaStuffed peppers Easy vegetable stir fry Eat the rainbow pizza Stuffed peppers What doesn’t count as a plant point? Plant points are all about whole and minimally processed foods. Generally, the more an ingredient is refined and altered, the more diminished its impact on our health. So, not all plant-derived foods will be worth a point. “Anything that is not from a whole food does not count – so that’s anything that has not come naturally from the derivative (the source) and has gone through processing to get to the final product,” says Rabess. “Processing often reduces or eliminates the proven beneficial ingredient. That’s not to say it is not healthy, but it cannot count towards your plant points.” For instance, white bread and pasta is made with the inner part of the wheat grain, which has been stripped of the fibre-rich bran and germ. Same goes for white rice. However, brown pasta, rice and bread are examples of wholegrain foods, where the grain has been left intact, which is why they count towards your 30. Use brown rice rather than white – like in this recipe – and you’ll soon reach your 30 points Fruit juice is another instance of processing that changes the make-up of an ingredient. It might count towards your five-a-day in some instances, but due to its lack of fibre, you can leave if off your plant point tally for the week. How easy is it to eat 30 points? Hitting 30 different types of plants every week might sound difficult – but you’d be surprised. Given how broad the spectrum of foods that count is (not forgetting the array of colours that the same vegetable or fruit can come in), with a little bit of planning and practice, it’s a target many of us could see ourselves achieving. You may find that your points rack up easily over the first couple of days but, if you batch cook or tend to keep the same meals on regular rotation, they might slow down dramatically after that. Keep momentum by bringing batch-cooked base dishes, like a lentil stew back to life in different ways with added ingredients, and always consider dishing up an extra side of veg with your meals. Mixed nuts, seeds and dried fruits are great for snacking on as well as adding extra flavour and texture when sprinkled on vegetables, salads and breakfasts. They can easily give a nutritional boost to desserts too. There are other easy wins for boosting the plant variety in your diet, like swapping in brown rice, pasta and bread for white every so often. This needn’t get costly: buy pre-packaged products that feature a mix of colours of types of ingredients, like bags of frozen mixed sliced peppers or berry medleys, and tins of mixed bean salads (remember, it’s not just fresh produce that counts!) and you’ll soon hit your 30 points for the week. Why is gut health so important? “Digestive enzymes help to break down carbs, protein and fats in your food into smaller molecules so they can be absorbed into your body. The gut also removes waste products while absorbing water, salts and electrolytes, and hosts the gut microbiome – it’s a big, bustling ecosystem that supports many bodily functions,” Rabess explains. “Gut microbes also support immune function (70% of the immune system resides in the gut), hormone regulation, inflammation regulation and communication between the brain and the gut.” When the gut is unhappy, you might well know about it, think bloating, constipation and stomach pains. However other symptoms of poor gut health might not be as obvious. “The absence of gut symptoms doesn’t automatically mean you have good gut health,” says gut health scientist, dietitian, nutritionist and author Megan Rossi, aka The Gut Health Doctor. “This is because our gut health extends beyond digestive symptoms to impact areas like your mental health, heart health and such. “However, unlike many other organs like our heart or kidneys, there is currently no single tool to assess gut health.”In short: look after your gut, and your gut will look after you. Plant-heavy recipes to please your gut Creamy mushroom pastaSag aloo shepherd’s pieRoast sweet potatoes with chipotle black beans Creamy mushroom pasta Sag aloo shepherd’s pie Roast sweet potatoes with chipotle black beans Originally published February 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb05eb3bdbfd0cbff82c" }	1c0d47bc50f2f8d8e0836310b1023f9a402c96312db946738cf2fa88acb56f3e	Five ways you could improve your gut health https://ichef.bbci.co.uk/images/ic/480xn/p0bhvkkk.jpg High-fibre lentils are good for you and your beneficial gut bacteria Your gut microbiome, the bacteria, fungi and other microbes living inside your intestines, plays a role in many aspects of your health. A plentiful and diverse colony of helpful bacteria living in your gut can help your body improve immune function, synthesize nutrients, control appetite and improve your mental wellbeing. You can affect the health of your microbiome (for better or worse!) by the lifestyle choices that you make every day. Microbiome improvement is a “a worthy investment,” says clinician-scientist Dr Sunni Patel, that “you can never be too young or too old” to work on. Environmental factors, such as diet, have been found to have more impact than your genes on the health of your gut. That means, what you eat isn't just nutrition for you, it also feeds and changes the trillions of microbes living and developing in your gut. You may be able to alter the bacteria in your gut pretty quickly, even within days, but it may take several months and routine support for long-term changes and benefits to show, says Patel. So how do you do it? Eat plants! Plant foods, such as vegetables, fruits, beans, seeds, nuts and wholegrains, contain the fibre your microbes love. The microbes in your gut feed on the fibre you eat that is not digested in the small intestine. “I recommend aiming for 30 ‘plant points’ every week”, said Dr Megan Rossi, also known as The Gut Health Doctor, which means eating 30 different plants over seven days. A healthy gut has a diverse community of microbes, each of which prefers different foods, so the more variety in your diet, the more diverse bacteria will thrive in your gut. As well as plenty of fresh fruit and veg, you can boost your fibre by switching to wholewheat pasta, brown rice, wholemeal bread. While it’s best to eat plenty of these fibre-filled foods, increasing the amount of fibre you eat by as little as 6g a day (the amount in a bowl of high-fibre breakfast cereal or 2 thick slices of wholemeal bread) has been found to have a beneficial effect on gut bacteria. Eating a rainbow of fruits and vegetables may be beneficial too, as this provides you with a variety of phytochemicals, which are compounds produced by plants that may help increase some types of gut bacteria. Certain types of fibre and carbohydrates have been found to particularly encourage the growth of friendly bacteria in the gut. Known as pre-biotic foods, these everyday ingredients are a cheap and easy addition to your diet. Bananas, onions and spring onions, garlic, cabbage, leeks, oats, asparagus, nectarines, blueberries and grapefruit are all pre-biotic foods. Following a diverse Mediterranean diet will ensure you eat plenty of these foods. It's best to increase the amount of fibre you eat slowly, as well as to drink extra water, to avoid wind or bloating symptoms of your diet change. Some people can be sensitive to fibre. If that sounds like you, check with your doctor before making major changes in your diet. Related stories What is the Mediterranean diet?How to eat more of the lifesaving nutrient 90% of us lackAre there immunity benefits from eating a plant-based diet? What is the Mediterranean diet? How to eat more of the lifesaving nutrient 90% of us lack Are there immunity benefits from eating a plant-based diet? Bread is often demonised on social media, but it has the potential to improve our gut health and more Fill up on ferments Live yoghurt, kefir, kombucha, kimchi, natto and sauerkraut are examples of fermented foods. These foods have been transformed by microorganisms, such as bacteria and yeast, traditionally as a means of preserving food or adding flavour. Wine, cheese, bread, vinegar and some pickles are also fermented but may no longer contain live bacteria. A number of studies have suggested the microorganisms from live fermented foods can reach your gut and may influence your microbiome, but more research is needed to understand the benefits that this has for your health. Regardless, many fermented foods are nutritious, containing vitamins, minerals and nutrients, such as fibre, protein and fats, needed for optimum health. And they are delicious. Fermented foods are cheap and easy to make at home. If buying in the supermarket, check the food labels first, as sauerkraut and kimchi that have been made with vinegar, or have been pasteurised (killing the bacteria), will not contain the beneficial microbes, but will still be tasty. Limit ultra-processed foods Professor Tim Spector, of King’s College London, advises limiting the amount of ultra-processed products in your diet, as they have be found to “reduce the diversity of bacteria” in your gut. Highly processed, or ultra-processed, foods have also been associated with “bad” gut microbes by some research that Spector was involved with. There may be multiple reasons for this. Processed food may crowd out higher-fibre unprocessed foods in the overall diet. The structure of the food, or food matrix, is disrupted by mechanical or chemical processes making the food more rapidly digestible so it doesn't reach the lower intestine. The researchers suggested this could be also be due to the added sugar, fat, salt as well as other additives in these foods. More research needs to be done in this area. Leave out late night snacking Leaving a gap of 12 hours between your dinner and breakfast, or intermittent fasting, may benefit your gut microbes, explains Professor Spector, in his book Spoon-Fed. One explanation behind the potential benefit could be that gut microbes may “need to rest and recuperate as part of a daily circadian rhythm, which could be important for our gut health”, writes Spector. Other studies have found that after Ramadan, people who had been fasting had increased levels of beneficial gut bacteria and more microbial variety (a greater number of different species in the microbiome). However, these studies are small and limited to particular ethnic groups so more research needs to be done in this area. Not everyone will find it useful or beneficial to change their eating pattern, especially if it means cutting out a healthy wholegrain breakfast and reaching for processed convenience snacks later. Get some exercise https://ichef.bbci.co.uk/images/ic/480xn/p0bhwylf.jpg A small study looked at the impact of a nine-week indoor cycling regime on US college-aged men and found the composition of their microbiome had improved after the trial was over. These results are similar to a number of previous studies, suggesting exercise can alter your composition of gut bacteria, leading to “possible benefits for the host”. The researchers of the recent paper noted that “exercise, particularly high-intensity exercise, might promote a spontaneous change of dietary choices toward a healthier direction” and therefore, “some changes in the gut microbiota may be due to differences in dietary intake, in addition to the exercise itself”. A healthier microbiome is just one benefit you can get from healthy eating and regular exercise. Eating a healthy balanced diet can help prevent diet-related illness and will give you the energy and nutrients you need keep active and maintain a healthy weight, according to the NHS.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/improving_gut_health", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Five ways you could improve your gut health", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p0bhvkkk.jpg High-fibre lentils are good for you and your beneficial gut bacteria Your gut microbiome, the bacteria, fungi and other microbes living inside your intestines, plays a role in many aspects of your health. A plentiful and diverse colony of helpful bacteria living in your gut can help your body improve immune function, synthesize nutrients, control appetite and improve your mental wellbeing. You can affect the health of your microbiome (for better or worse!) by the lifestyle choices that you make every day. Microbiome improvement is a “a worthy investment,” says clinician-scientist Dr Sunni Patel, that “you can never be too young or too old” to work on. Environmental factors, such as diet, have been found to have more impact than your genes on the health of your gut. That means, what you eat isn't just nutrition for you, it also feeds and changes the trillions of microbes living and developing in your gut. You may be able to alter the bacteria in your gut pretty quickly, even within days, but it may take several months and routine support for long-term changes and benefits to show, says Patel. So how do you do it? Eat plants! Plant foods, such as vegetables, fruits, beans, seeds, nuts and wholegrains, contain the fibre your microbes love. The microbes in your gut feed on the fibre you eat that is not digested in the small intestine. “I recommend aiming for 30 ‘plant points’ every week”, said Dr Megan Rossi, also known as The Gut Health Doctor, which means eating 30 different plants over seven days. A healthy gut has a diverse community of microbes, each of which prefers different foods, so the more variety in your diet, the more diverse bacteria will thrive in your gut. As well as plenty of fresh fruit and veg, you can boost your fibre by switching to wholewheat pasta, brown rice, wholemeal bread. While it’s best to eat plenty of these fibre-filled foods, increasing the amount of fibre you eat by as little as 6g a day (the amount in a bowl of high-fibre breakfast cereal or 2 thick slices of wholemeal bread) has been found to have a beneficial effect on gut bacteria. Eating a rainbow of fruits and vegetables may be beneficial too, as this provides you with a variety of phytochemicals, which are compounds produced by plants that may help increase some types of gut bacteria. Certain types of fibre and carbohydrates have been found to particularly encourage the growth of friendly bacteria in the gut. Known as pre-biotic foods, these everyday ingredients are a cheap and easy addition to your diet. Bananas, onions and spring onions, garlic, cabbage, leeks, oats, asparagus, nectarines, blueberries and grapefruit are all pre-biotic foods. Following a diverse Mediterranean diet will ensure you eat plenty of these foods. It's best to increase the amount of fibre you eat slowly, as well as to drink extra water, to avoid wind or bloating symptoms of your diet change. Some people can be sensitive to fibre. If that sounds like you, check with your doctor before making major changes in your diet. Related stories What is the Mediterranean diet?How to eat more of the lifesaving nutrient 90% of us lackAre there immunity benefits from eating a plant-based diet? What is the Mediterranean diet? How to eat more of the lifesaving nutrient 90% of us lack Are there immunity benefits from eating a plant-based diet? Bread is often demonised on social media, but it has the potential to improve our gut health and more Fill up on ferments Live yoghurt, kefir, kombucha, kimchi, natto and sauerkraut are examples of fermented foods. These foods have been transformed by microorganisms, such as bacteria and yeast, traditionally as a means of preserving food or adding flavour. Wine, cheese, bread, vinegar and some pickles are also fermented but may no longer contain live bacteria. A number of studies have suggested the microorganisms from live fermented foods can reach your gut and may influence your microbiome, but more research is needed to understand the benefits that this has for your health. Regardless, many fermented foods are nutritious, containing vitamins, minerals and nutrients, such as fibre, protein and fats, needed for optimum health. And they are delicious. Fermented foods are cheap and easy to make at home. If buying in the supermarket, check the food labels first, as sauerkraut and kimchi that have been made with vinegar, or have been pasteurised (killing the bacteria), will not contain the beneficial microbes, but will still be tasty. Limit ultra-processed foods Professor Tim Spector, of King’s College London, advises limiting the amount of ultra-processed products in your diet, as they have be found to “reduce the diversity of bacteria” in your gut. Highly processed, or ultra-processed, foods have also been associated with “bad” gut microbes by some research that Spector was involved with. There may be multiple reasons for this. Processed food may crowd out higher-fibre unprocessed foods in the overall diet. The structure of the food, or food matrix, is disrupted by mechanical or chemical processes making the food more rapidly digestible so it doesn't reach the lower intestine. The researchers suggested this could be also be due to the added sugar, fat, salt as well as other additives in these foods. More research needs to be done in this area. Leave out late night snacking Leaving a gap of 12 hours between your dinner and breakfast, or intermittent fasting, may benefit your gut microbes, explains Professor Spector, in his book Spoon-Fed. One explanation behind the potential benefit could be that gut microbes may “need to rest and recuperate as part of a daily circadian rhythm, which could be important for our gut health”, writes Spector. Other studies have found that after Ramadan, people who had been fasting had increased levels of beneficial gut bacteria and more microbial variety (a greater number of different species in the microbiome). However, these studies are small and limited to particular ethnic groups so more research needs to be done in this area. Not everyone will find it useful or beneficial to change their eating pattern, especially if it means cutting out a healthy wholegrain breakfast and reaching for processed convenience snacks later. Get some exercise https://ichef.bbci.co.uk/images/ic/480xn/p0bhwylf.jpg A small study looked at the impact of a nine-week indoor cycling regime on US college-aged men and found the composition of their microbiome had improved after the trial was over. These results are similar to a number of previous studies, suggesting exercise can alter your composition of gut bacteria, leading to “possible benefits for the host”. The researchers of the recent paper noted that “exercise, particularly high-intensity exercise, might promote a spontaneous change of dietary choices toward a healthier direction” and therefore, “some changes in the gut microbiota may be due to differences in dietary intake, in addition to the exercise itself”. A healthier microbiome is just one benefit you can get from healthy eating and regular exercise. Eating a healthy balanced diet can help prevent diet-related illness and will give you the energy and nutrients you need keep active and maintain a healthy weight, according to the NHS." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb05eb3bdbfd0cbff82d" }	7e008e29665f8f2135d12a6f074354d7b4f6bb92be4bf6d15fa2efe83fa865c1	23 healthy snacks to keep you full Whether it's a mid-morning hunger pang or mid-afternoon slump, a snack can help perk us up. Here are some options that come packed with nutrients… Listen to your hunger Snacks take the edge off hunger so that you don’t overeat at meals. There are so many snacks on offer at supermarkets, there's always an opportunity to grab something fast. However, many of these snacks are high in sugar, fat or salt and won't keep you going until mealtimes. The best snacks have a combination of satisfying protein and fibre, are nutritious and taste really good. High-protein snacks https://ichef.bbci.co.uk/images/ic/480xn/p060m6w6.jpg Ricotta cheese is fresh and light but packed with protein. ricotta pot with blueberries125g low-fat plain yoghurt20 almonds or other unsalted nutscrispbread and 1 tbsp light soft cheese2 tbsp hummus and vegetable stickshard-boiled eggwholemeal pitta and savoury yoghurt dip1 tbsp peanut butter and celery or apple ricotta pot with blueberries 125g low-fat plain yoghurt 20 almonds or other unsalted nuts crispbread and 1 tbsp light soft cheese 2 tbsp hummus and vegetable sticks hard-boiled egg wholemeal pitta and savoury yoghurt dip 1 tbsp peanut butter and celery or apple High-fibre snacks Image source, BBC Food https://ichef.bbci.co.uk/images/ic/480xn/p060yysd.jpg Kale crisps are full of fibre, nutrition and are deliciously moreish when flavoured with spices. kale crispspopcornmalt loafbaked samosaswholegrain rice cakeshalf an avocadohandful of berries2 dried apricotshandful cherry tomatoeshandful grapesa pear or an appleoat pot kale crisps popcorn malt loaf baked samosas wholegrain rice cakes half an avocado handful of berries 2 dried apricots handful cherry tomatoes handful grapes a pear or an apple oat pot Easy ideas for healthy snacks Give crisps and cakes a miss and try Priya Tew’s healthier snacks to keep kids feeling fuller for longer. Drink more water Because our bodies get a lot of hydration from food, the signals for hunger and thirst can be confused. Keep drinking water throughout the day, with the occasional cup of tea, coffee or fruit teas. Published May 2019 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/diets/23_healthy_snacks_to_keep_you_going", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "23 healthy snacks to keep you full", "content": "Whether it's a mid-morning hunger pang or mid-afternoon slump, a snack can help perk us up. Here are some options that come packed with nutrients… Listen to your hunger Snacks take the edge off hunger so that you don’t overeat at meals. There are so many snacks on offer at supermarkets, there's always an opportunity to grab something fast. However, many of these snacks are high in sugar, fat or salt and won't keep you going until mealtimes. The best snacks have a combination of satisfying protein and fibre, are nutritious and taste really good. High-protein snacks https://ichef.bbci.co.uk/images/ic/480xn/p060m6w6.jpg Ricotta cheese is fresh and light but packed with protein. ricotta pot with blueberries125g low-fat plain yoghurt20 almonds or other unsalted nutscrispbread and 1 tbsp light soft cheese2 tbsp hummus and vegetable stickshard-boiled eggwholemeal pitta and savoury yoghurt dip1 tbsp peanut butter and celery or apple ricotta pot with blueberries 125g low-fat plain yoghurt 20 almonds or other unsalted nuts crispbread and 1 tbsp light soft cheese 2 tbsp hummus and vegetable sticks hard-boiled egg wholemeal pitta and savoury yoghurt dip 1 tbsp peanut butter and celery or apple High-fibre snacks Image source, BBC Food https://ichef.bbci.co.uk/images/ic/480xn/p060yysd.jpg Kale crisps are full of fibre, nutrition and are deliciously moreish when flavoured with spices. kale crispspopcornmalt loafbaked samosaswholegrain rice cakeshalf an avocadohandful of berries2 dried apricotshandful cherry tomatoeshandful grapesa pear or an appleoat pot kale crisps popcorn malt loaf baked samosas wholegrain rice cakes half an avocado handful of berries 2 dried apricots handful cherry tomatoes handful grapes a pear or an apple oat pot Easy ideas for healthy snacks Give crisps and cakes a miss and try Priya Tew’s healthier snacks to keep kids feeling fuller for longer. Drink more water Because our bodies get a lot of hydration from food, the signals for hunger and thirst can be confused. Keep drinking water throughout the day, with the occasional cup of tea, coffee or fruit teas. Published May 2019 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb06eb3bdbfd0cbff82e" }	58a923e19af74b598535b247f5392b090948a2b3238f0ede756e2541e6516bdf	Dr Rupy’s surprisingly simple tactic for upping your veg intake To protect our health, experts say we should be eating 10 portions of fruit and veg a day and at least 30 different plants a week. Here’s how I do it without spending lots of money or time in the kitchen. By Dr Rupy Aujla https://ichef.bbci.co.uk/images/ic/480xn/p0dxhfx8.jpg The British Dietetic Association states that just eight percent of children and 27 percent of adults manage to consume five portions of fruit and vegetables a day. While it’s important that more of us reach that goal regularly, I think the target itself needs re-evaluating, too. The science is clear on the health benefits of eating plants, so the more portions we manage each day, the better. For me, 10 is the magic number – and studies have proven this to be true. Sound daunting? Getting more fruit and veg into your diet is easier than you might think – and there’s no need to fork out loads of money or spend lots of time in the kitchen to do it. Why it’s important to eat more plants Research by Imperial College has found that eating up to 800g (that’s 10 portions) of fruit and veg could offer substantial protection against disease. Scientists analysed 95 studies and found this to be the optimum intake, associating it with a 33 percent reduced risk of stroke, 28 percent reduced risk of cardiovascular disease and 13 percent reduced risk of cancer when compared to not eating any fruit and veg at all. What’s more, the chances of premature death were 31 percent lower in those who got their 10-a-day. Variety is important as well. The communities of microbes that live in our guts need lots of different plant-based nutrients to stay healthy and diverse – and that’s important to remember as the state of our gut is linked to our overall health. ‘Plant points’ are a great way to track how many different plant-based foods you have in your diet; 30 is a good number to aim for each week. You get a point for every different plant you eat, including nuts, seeds, legumes and grains as well as fruit and veg. I’m living proof of how eating 10 portions of fruit and veg a day and 30 plant points a week can benefit you. Back when I was a junior doctor, I was diagnosed with atrial fibrillation, which is a condition that gives you an irregular heart rhythm. Two or three times a week I’d have episodes where my heartbeat was going up to around 200 beats per minute. In addition to following fellow doctors’ advice and seeing some of the best cardiologists in the world, my mother dished out her own tips, pulling me up on my diet of beige convenience foods. With a heart operation looming, I decided to transform the way I ate. After a year and a half of filling my diet with fruit, veg, nuts, seeds, lentils, beans and legumes, I’d reversed the condition. The easy way to add more fruit and veg to your meals When I started to improve my diet, I lived by a 'just one more' rule. It really helped me and is a happily easy method to follow – I still use it now. When I’m preparing a meal, I ask myself, ‘how can I add just one more portion of fruit, vegetables, nuts or seeds to this meal?’ It’s often simply a case of throwing one extra ingredient into your dish. So if, for instance, you’re making lasagne and are serving it with a side of salad leaves, ask yourself 'how can I add one more?’ Perhaps you could roast some butternut squash, steam some broccoli or add another ingredient to the salad, like radishes. You might already have some veg in the fridge that’s looking sad and needs using up – get it involved! This way of thinking soon becomes second nature. It’s a really useful strategy that helps you to broaden your plant consumption and think differently about fruit and veg. Ways to use fruit and veg in your cooking Use alliums for base flavours A lot of people forget that allium vegetables like garlic, onions and leeks count towards your 10-a-day. Not only are they nutritious, but they also give dishes a great base-line flavour that grows richer as you get further into the cooking process. They're good value for money too – especially onions. Don’t dismiss tinned veg Vegetables don’t have to be fresh to count towards your 10-a-day, so make the most of convenient and affordable tins. Tinned tomatoes are particularly versatile; they’re often staple ingredients in the likes of ragu and curry, for instance. Make friends with your freezer Frozen fruit and veg are often very affordable and help to save on waste too, as they lasts so much longer. I put frozen peas in literally everything. I'll blend them up and turn them into a pesto, toss them into curries and add them to stir-fries. If all else fails, I will have plain peas on the side. I also use a lot of frozen broad beans, green beans and fruit. Because they’re flash-frozen just after being picked, they retain a lot of their original nutrient value too, which is something that can decrease over time in fresh produce. Have a backup plan It’s great to have a meal plan when you go to the supermarket to help keep your spend down, but it always works in your favour to be flexible. That way, if the vegetable you were going to buy is expensive you can swap it with a cheaper option. For example, if you were planning on picking up a celeriac but it’s gone up in price, think about whether the recipe would work with a swede, turnip or sweet potato instead. The chances are something else will do the job just as well – it’s just a case of knowing which vegetables are interchangeable. Experiment with different preparation There are so many ways to cook each kind of vegetable; you can get completely different results in terms of flavour and texture by preparing the same ingredient using different methods. For example, as well as sliced and sautéed or stuffed and roasted, mushrooms can be finely chopped and used as a base ingredient in a sauce. While they’ll add an umami flavour there won’t be an overwhelming mushroom taste or texture – which is great for those who aren’t keen on them. Remember you’re not dieting When you’re in the process of adding more plants to your diet, stay focussed on why you’re doing it. It’s about improving your health, not being restrictive with your food. Remember the point is to add to your meals, not to take anything away. So don’t be afraid to cook dishes that feel like a treat.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/dr_rupy_easy_way_increase_plants", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Dr Rupy’s surprisingly simple tactic for upping your veg intake", "content": "To protect our health, experts say we should be eating 10 portions of fruit and veg a day and at least 30 different plants a week. Here’s how I do it without spending lots of money or time in the kitchen. By Dr Rupy Aujla https://ichef.bbci.co.uk/images/ic/480xn/p0dxhfx8.jpg The British Dietetic Association states that just eight percent of children and 27 percent of adults manage to consume five portions of fruit and vegetables a day. While it’s important that more of us reach that goal regularly, I think the target itself needs re-evaluating, too. The science is clear on the health benefits of eating plants, so the more portions we manage each day, the better. For me, 10 is the magic number – and studies have proven this to be true. Sound daunting? Getting more fruit and veg into your diet is easier than you might think – and there’s no need to fork out loads of money or spend lots of time in the kitchen to do it. Why it’s important to eat more plants Research by Imperial College has found that eating up to 800g (that’s 10 portions) of fruit and veg could offer substantial protection against disease. Scientists analysed 95 studies and found this to be the optimum intake, associating it with a 33 percent reduced risk of stroke, 28 percent reduced risk of cardiovascular disease and 13 percent reduced risk of cancer when compared to not eating any fruit and veg at all. What’s more, the chances of premature death were 31 percent lower in those who got their 10-a-day. Variety is important as well. The communities of microbes that live in our guts need lots of different plant-based nutrients to stay healthy and diverse – and that’s important to remember as the state of our gut is linked to our overall health. ‘Plant points’ are a great way to track how many different plant-based foods you have in your diet; 30 is a good number to aim for each week. You get a point for every different plant you eat, including nuts, seeds, legumes and grains as well as fruit and veg. I’m living proof of how eating 10 portions of fruit and veg a day and 30 plant points a week can benefit you. Back when I was a junior doctor, I was diagnosed with atrial fibrillation, which is a condition that gives you an irregular heart rhythm. Two or three times a week I’d have episodes where my heartbeat was going up to around 200 beats per minute. In addition to following fellow doctors’ advice and seeing some of the best cardiologists in the world, my mother dished out her own tips, pulling me up on my diet of beige convenience foods. With a heart operation looming, I decided to transform the way I ate. After a year and a half of filling my diet with fruit, veg, nuts, seeds, lentils, beans and legumes, I’d reversed the condition. The easy way to add more fruit and veg to your meals When I started to improve my diet, I lived by a 'just one more' rule. It really helped me and is a happily easy method to follow – I still use it now. When I’m preparing a meal, I ask myself, ‘how can I add just one more portion of fruit, vegetables, nuts or seeds to this meal?’ It’s often simply a case of throwing one extra ingredient into your dish. So if, for instance, you’re making lasagne and are serving it with a side of salad leaves, ask yourself 'how can I add one more?’ Perhaps you could roast some butternut squash, steam some broccoli or add another ingredient to the salad, like radishes. You might already have some veg in the fridge that’s looking sad and needs using up – get it involved! This way of thinking soon becomes second nature. It’s a really useful strategy that helps you to broaden your plant consumption and think differently about fruit and veg. Ways to use fruit and veg in your cooking Use alliums for base flavours A lot of people forget that allium vegetables like garlic, onions and leeks count towards your 10-a-day. Not only are they nutritious, but they also give dishes a great base-line flavour that grows richer as you get further into the cooking process. They're good value for money too – especially onions. Don’t dismiss tinned veg Vegetables don’t have to be fresh to count towards your 10-a-day, so make the most of convenient and affordable tins. Tinned tomatoes are particularly versatile; they’re often staple ingredients in the likes of ragu and curry, for instance. Make friends with your freezer Frozen fruit and veg are often very affordable and help to save on waste too, as they lasts so much longer. I put frozen peas in literally everything. I'll blend them up and turn them into a pesto, toss them into curries and add them to stir-fries. If all else fails, I will have plain peas on the side. I also use a lot of frozen broad beans, green beans and fruit. Because they’re flash-frozen just after being picked, they retain a lot of their original nutrient value too, which is something that can decrease over time in fresh produce. Have a backup plan It’s great to have a meal plan when you go to the supermarket to help keep your spend down, but it always works in your favour to be flexible. That way, if the vegetable you were going to buy is expensive you can swap it with a cheaper option. For example, if you were planning on picking up a celeriac but it’s gone up in price, think about whether the recipe would work with a swede, turnip or sweet potato instead. The chances are something else will do the job just as well – it’s just a case of knowing which vegetables are interchangeable. Experiment with different preparation There are so many ways to cook each kind of vegetable; you can get completely different results in terms of flavour and texture by preparing the same ingredient using different methods. For example, as well as sliced and sautéed or stuffed and roasted, mushrooms can be finely chopped and used as a base ingredient in a sauce. While they’ll add an umami flavour there won’t be an overwhelming mushroom taste or texture – which is great for those who aren’t keen on them. Remember you’re not dieting When you’re in the process of adding more plants to your diet, stay focussed on why you’re doing it. It’s about improving your health, not being restrictive with your food. Remember the point is to add to your meals, not to take anything away. So don’t be afraid to cook dishes that feel like a treat." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb06eb3bdbfd0cbff82f" }	70f3faa10a2a851eb4f7f648f6022a3e78c912fd0e33394f2b742f9793ffc5e2	Budget vegetarian meal plan for two How we costed our recipes We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard shop. The recipes Day 1: Butternut squash caponata This caponata recipe swaps out traditional aubergine for the more filling and seasonal butternut squash. It's a rich Italian-style stew with tangy capers, sweetness from raisins and a hint of chilli to warm your cockles on a chilly evening. You'll also batch cook the roasted squash and fried onions ready to be used in the puff pastry tart later in the week. https://ichef.bbci.co.uk/images/ic/480xn/p0dks539.jpg Day 2: Cacio e pepe beans on toast Cacio e pepe translates as 'cheese and pepper' which is how these cheap cannellini beans have been spiced-up to make flavour-packed creamy, cheesy beans on toast. Use freshly ground black pepper if you can – some pre-ground pepper is much stronger so you won't need as much. https://ichef.bbci.co.uk/images/ic/480xn/p0dks9xs.jpg Day 3: Chickpea and carrot tagine While this quick budget tagine can’t afford all the spices, dried fruit and nuts you might get in a traditional Moroccan tagine, it is still a delightfully hearty veggie stew. We've suggested serving it with long-grain rice for budget reasons, but if you have some couscous in the cupboard that will also work really well. https://ichef.bbci.co.uk/images/ic/480xn/p0dkt2hc.jpg Day 4: Squash onion and spinach tart This free-form puff pastry tart is so simple to pull together once you’ve done your prep with the Butternut squash caponata recipe. The yoghurt and cheese makes a creamy and tangy base for the sweet squash and onions to sit on top of. The portions are generous for two people so you might want to keep some back for lunch the next day. https://ichef.bbci.co.uk/images/ic/480xn/p0dkt3gp.jpg Day 5: Aubergine pasta bake Making this pasta on the stove saves you using an energy-hungry oven. The bake gets finished off under the grill, but if you don’t have one you can just stir through the mozzarella until melted. https://ichef.bbci.co.uk/images/ic/480xn/p0dkw088.jpg Day 6: Chickpea and caper salad This creamy yoghurt, caper and garlic dressing has serious Caesar vibes. Crispy spiced chickpeas are paired with sharp pickled onions and sweet shredded carrot to make a filling salad with a satisfying crunch. https://ichef.bbci.co.uk/images/ic/480xn/p0dkw6h5.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0dkw67k.jpg Shopping list Fruit and vegetables□ 1.1kg/2lb 6oz butternut squash□ 1 aubergine□ 900g/2lb carrots□ 9 red onions□ 1 bag baby spinach (about 240g/8½oz)□ 1 small bag salad leaves (about 90g/3¼oz)□ 4 garlic cloves□ 1 large bunch fresh parsley□ 1 small bunch fresh mint Tins, packets and jars□ 3 x 400g tins chopped tomatoes (you will only need half of one of the tins)□ 400g tin cannellini beans□ 2 x 400g tins chickpeas□ 250g/9oz long-grain rice□ 150g/5½oz penne pasta (or other pasta shapes) Dairy, eggs and chilled□ 120g/4⅓ oz cheddar cheese□ 125g/4½oz mozzarella cheese□ 390g/13½oz natural yoghurt□ 375g pack ready-rolled puff pastry Cooking ingredients□ 9 tbsp olive oil (135ml/4½fl oz)□ 5 tbsp white wine vinegar (75ml/2½fl oz)□ 85g/3oz capers□ 40g/1½oz raisins□ 1½ tsp chilli flakes□ ½ tsp dried mixed herbs□ 4 tsp ground cumin□ 2 tsp ground paprika□ salt and ground black pepper Other□ 4 slices bread First published November 2022. Prices updated in March 2023.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/vegetarian_budget_meal_plan_for_two", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Budget vegetarian meal plan for two", "content": "How we costed our recipes We’ve based most of our costs on the smallest available pack size, meaning even if you don’t use a whole jar or packet, the entire cost is still included in the budget. Meanwhile, store cupboard items like oil, salt, pasta and rice are costed according to the quantity you use, as they tend to have long shelf lives or be purchased regularly as part of a standard shop. The recipes Day 1: Butternut squash caponata This caponata recipe swaps out traditional aubergine for the more filling and seasonal butternut squash. It's a rich Italian-style stew with tangy capers, sweetness from raisins and a hint of chilli to warm your cockles on a chilly evening. You'll also batch cook the roasted squash and fried onions ready to be used in the puff pastry tart later in the week. https://ichef.bbci.co.uk/images/ic/480xn/p0dks539.jpg Day 2: Cacio e pepe beans on toast Cacio e pepe translates as 'cheese and pepper' which is how these cheap cannellini beans have been spiced-up to make flavour-packed creamy, cheesy beans on toast. Use freshly ground black pepper if you can – some pre-ground pepper is much stronger so you won't need as much. https://ichef.bbci.co.uk/images/ic/480xn/p0dks9xs.jpg Day 3: Chickpea and carrot tagine While this quick budget tagine can’t afford all the spices, dried fruit and nuts you might get in a traditional Moroccan tagine, it is still a delightfully hearty veggie stew. We've suggested serving it with long-grain rice for budget reasons, but if you have some couscous in the cupboard that will also work really well. https://ichef.bbci.co.uk/images/ic/480xn/p0dkt2hc.jpg Day 4: Squash onion and spinach tart This free-form puff pastry tart is so simple to pull together once you’ve done your prep with the Butternut squash caponata recipe. The yoghurt and cheese makes a creamy and tangy base for the sweet squash and onions to sit on top of. The portions are generous for two people so you might want to keep some back for lunch the next day. https://ichef.bbci.co.uk/images/ic/480xn/p0dkt3gp.jpg Day 5: Aubergine pasta bake Making this pasta on the stove saves you using an energy-hungry oven. The bake gets finished off under the grill, but if you don’t have one you can just stir through the mozzarella until melted. https://ichef.bbci.co.uk/images/ic/480xn/p0dkw088.jpg Day 6: Chickpea and caper salad This creamy yoghurt, caper and garlic dressing has serious Caesar vibes. Crispy spiced chickpeas are paired with sharp pickled onions and sweet shredded carrot to make a filling salad with a satisfying crunch. https://ichef.bbci.co.uk/images/ic/480xn/p0dkw6h5.jpg https://ichef.bbci.co.uk/images/ic/480xn/p0dkw67k.jpg Shopping list Fruit and vegetables□ 1.1kg/2lb 6oz butternut squash□ 1 aubergine□ 900g/2lb carrots□ 9 red onions□ 1 bag baby spinach (about 240g/8½oz)□ 1 small bag salad leaves (about 90g/3¼oz)□ 4 garlic cloves□ 1 large bunch fresh parsley□ 1 small bunch fresh mint Tins, packets and jars□ 3 x 400g tins chopped tomatoes (you will only need half of one of the tins)□ 400g tin cannellini beans□ 2 x 400g tins chickpeas□ 250g/9oz long-grain rice□ 150g/5½oz penne pasta (or other pasta shapes) Dairy, eggs and chilled□ 120g/4⅓ oz cheddar cheese□ 125g/4½oz mozzarella cheese□ 390g/13½oz natural yoghurt□ 375g pack ready-rolled puff pastry Cooking ingredients□ 9 tbsp olive oil (135ml/4½fl oz)□ 5 tbsp white wine vinegar (75ml/2½fl oz)□ 85g/3oz capers□ 40g/1½oz raisins□ 1½ tsp chilli flakes□ ½ tsp dried mixed herbs□ 4 tsp ground cumin□ 2 tsp ground paprika□ salt and ground black pepper Other□ 4 slices bread First published November 2022. Prices updated in March 2023." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb07eb3bdbfd0cbff830" }	104d68b229fd10e07afc4990372c5413357e6a38a32e351f0783c0294501b7e3	The nutrition powerhouse we should eat more of Seeds are a nutrition powerhouse that can easily be added to everything from soups and stir-fries to breads and salads, bringing flavour and texture. As a family they contain heart-, bone-, muscle-, brain- and immune-supporting nutrients, many of which we aren’t eating enough of. https://ichef.bbci.co.uk/images/ic/480xn/p09jn3yl.jpg Seeds including pumpkin, sunflower, sesame and chia, make a nutritious addition to many dishes. Seeds are packed with fibre More than 90 percent of adults in the UK don’t eat enough fibre. Yet it can reduce your risk of heart disease, stroke, Type-2 diabetes and bowel cancer and improve your blood pressure and cholesterol levels. The average UK adult daily intake is 18g fibre, compared to 30g recommended by the NHS. Adding seeds to meals is an easy way to up your fibre intake. A 20g serving of chia seeds contains 6.8g fibre, flaxseeds 5.4g and pumpkin seeds 1.3g. https://ichef.bbci.co.uk/images/ic/480xn/p09jnk2t.jpg Scatter seeds onto soups and salads for a quick and easy flavour- and nutrient-boost. Seeds contain healthy fats Many seeds contain healthy, unsaturated fats. “There’s good evidence that replacing saturated fats [such as butter, lard, ghee, fatty meats and cheese] with some unsaturated fats can help to lower your cholesterol level” and keep your heart healthy, according to the NHS. Omega-3 fats are important for heart health. Some seeds contain the Omega-3 fat ALA (alpha linolenic acid). This can be converted by the body into the more beneficial EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) fats, which are found in oily fish (although it is not as beneficial as eating oily fish because this conversion happens slowly and only small amounts of EPA and DHA are formed). Chia, flax and hemp seeds are good sources of ALA. It is within the outer shell of flaxseeds, which isn’t easily digestible, so for this nutrient it’s best to buy and eat them ground – you can add them to porridge, cereal, smoothies and salads. A complete plant-based protein Protein is important for muscle maintenance and development, and unlike many vegetarian sources of protein, hemp and chia seeds contain all nine of the essential amino acids (building blocks of protein) we need. Seeds for immunity Many of the vitamins and minerals that are important for normal immune function are found in seeds. Selenium is “vital for producing new immune cells and can help to strengthen response to infection”, says Sarah Stanner, Science Director at the British Nutrition Foundation. Between 47 percent of women and 25 percent of men in the UK eat below the Lower Reference Nutritional Intake (the amount of a nutrient that is enough for only a small number of people) of selenium, according to the National Diet and Nutrition Survey. It is found in nuts and seeds, particularly sunflower seeds, which make a great snack when toasted in the oven. Zinc “helps produce new immune cells… develops ‘natural killer cells’ that help to fight off viruses… [and] supports communication between immune cells”, says Stanner. Men need about 9.5mg a day and women 7mg. 20g pumpkin seeds contain about 1.5mg of zinc. Copper “helps protect and fuel immune cells”, says Stanner. Those aged 19–64 need 1.2mg of copper a day, and 20g sesame seeds may provide almost half of that (0.5mg). Folate (vitamin B9) “plays an important role in producing new immune cells” and sunflower seeds, sesame seeds and flaxseeds are sources. Vitamin B6 “helps produce new immune cells, helps process antibodies and helps immune cells to communicate,” said Stanner, adding it is found in sesame seeds. Seeds provide minerals for bone health Calcium, phosphorous and magnesium are key nutrients for bone health. 22 percent of females aged 11–18 are eating below the LRNI of calcium, according to the National Diet and Nutrition Survey. In the same age group, 50 percent of females and 27 percent of males are consuming below the LRNI of magnesium. Chia, ground flaxseed, pumpkin and sesame seeds are sources of all three nutrients. Cooking with seeds Popular seed recipes include breakfast bars and energy balls. Chia and hemp seeds both work well in granola. Chia seeds swell up when they come into contact with water, which makes a luxurious smoothie bowl and means they can be used as an egg replacement in recipes such as vegan ‘meatless’ balls. Sprinkle pumpkin seeds over soups, pop them in muffins or onto bread, or add them to grain bowls. You can also toast them for a snack. Add sesame seeds to stir-fries, fried rice, bibimbap and even cookies. Tahini, a sesame seed paste, can be added to pancakes and salad dressings. Botanically speaking, grains, many nuts, pulses, cocoa and coffee are seeds. To keep things simple, we’ve looked at the foods known in the culinary world as seeds.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/seeds", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The nutrition powerhouse we should eat more of", "content": "Seeds are a nutrition powerhouse that can easily be added to everything from soups and stir-fries to breads and salads, bringing flavour and texture. As a family they contain heart-, bone-, muscle-, brain- and immune-supporting nutrients, many of which we aren’t eating enough of. https://ichef.bbci.co.uk/images/ic/480xn/p09jn3yl.jpg Seeds including pumpkin, sunflower, sesame and chia, make a nutritious addition to many dishes. Seeds are packed with fibre More than 90 percent of adults in the UK don’t eat enough fibre. Yet it can reduce your risk of heart disease, stroke, Type-2 diabetes and bowel cancer and improve your blood pressure and cholesterol levels. The average UK adult daily intake is 18g fibre, compared to 30g recommended by the NHS. Adding seeds to meals is an easy way to up your fibre intake. A 20g serving of chia seeds contains 6.8g fibre, flaxseeds 5.4g and pumpkin seeds 1.3g. https://ichef.bbci.co.uk/images/ic/480xn/p09jnk2t.jpg Scatter seeds onto soups and salads for a quick and easy flavour- and nutrient-boost. Seeds contain healthy fats Many seeds contain healthy, unsaturated fats. “There’s good evidence that replacing saturated fats [such as butter, lard, ghee, fatty meats and cheese] with some unsaturated fats can help to lower your cholesterol level” and keep your heart healthy, according to the NHS. Omega-3 fats are important for heart health. Some seeds contain the Omega-3 fat ALA (alpha linolenic acid). This can be converted by the body into the more beneficial EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) fats, which are found in oily fish (although it is not as beneficial as eating oily fish because this conversion happens slowly and only small amounts of EPA and DHA are formed). Chia, flax and hemp seeds are good sources of ALA. It is within the outer shell of flaxseeds, which isn’t easily digestible, so for this nutrient it’s best to buy and eat them ground – you can add them to porridge, cereal, smoothies and salads. A complete plant-based protein Protein is important for muscle maintenance and development, and unlike many vegetarian sources of protein, hemp and chia seeds contain all nine of the essential amino acids (building blocks of protein) we need. Seeds for immunity Many of the vitamins and minerals that are important for normal immune function are found in seeds. Selenium is “vital for producing new immune cells and can help to strengthen response to infection”, says Sarah Stanner, Science Director at the British Nutrition Foundation. Between 47 percent of women and 25 percent of men in the UK eat below the Lower Reference Nutritional Intake (the amount of a nutrient that is enough for only a small number of people) of selenium, according to the National Diet and Nutrition Survey. It is found in nuts and seeds, particularly sunflower seeds, which make a great snack when toasted in the oven. Zinc “helps produce new immune cells… develops ‘natural killer cells’ that help to fight off viruses… [and] supports communication between immune cells”, says Stanner. Men need about 9.5mg a day and women 7mg. 20g pumpkin seeds contain about 1.5mg of zinc. Copper “helps protect and fuel immune cells”, says Stanner. Those aged 19–64 need 1.2mg of copper a day, and 20g sesame seeds may provide almost half of that (0.5mg). Folate (vitamin B9) “plays an important role in producing new immune cells” and sunflower seeds, sesame seeds and flaxseeds are sources. Vitamin B6 “helps produce new immune cells, helps process antibodies and helps immune cells to communicate,” said Stanner, adding it is found in sesame seeds. Seeds provide minerals for bone health Calcium, phosphorous and magnesium are key nutrients for bone health. 22 percent of females aged 11–18 are eating below the LRNI of calcium, according to the National Diet and Nutrition Survey. In the same age group, 50 percent of females and 27 percent of males are consuming below the LRNI of magnesium. Chia, ground flaxseed, pumpkin and sesame seeds are sources of all three nutrients. Cooking with seeds Popular seed recipes include breakfast bars and energy balls. Chia and hemp seeds both work well in granola. Chia seeds swell up when they come into contact with water, which makes a luxurious smoothie bowl and means they can be used as an egg replacement in recipes such as vegan ‘meatless’ balls. Sprinkle pumpkin seeds over soups, pop them in muffins or onto bread, or add them to grain bowls. You can also toast them for a snack. Add sesame seeds to stir-fries, fried rice, bibimbap and even cookies. Tahini, a sesame seed paste, can be added to pancakes and salad dressings. Botanically speaking, grains, many nuts, pulses, cocoa and coffee are seeds. To keep things simple, we’ve looked at the foods known in the culinary world as seeds." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb07eb3bdbfd0cbff831" }	9f8a3915e2addc84045e8580ba7751c8226c132d102a0b9ea032cc7c1f38d65f	The five ingredients nutritionists always add to their shopping baskets What do nutritionists really buy at the supermarket? Here's all the healthy inspiration you need for your next food shop… https://ichef.bbci.co.uk/images/ic/480xn/p0jpjx7d.jpg Trying to eat a well-rounded healthy diet can feel overwhelming and expensive, but it really doesn’t need to. We asked three registered nutritionists what five ingredients they can’t be without and why. You might be surprised by how basic some are… https://ichef.bbci.co.uk/images/ic/480xn/p0jpjxd1.jpg 1. Wholegrains This encompasses oats, brown rice, wholegrain pasta and wholemeal bread because these are great kitchen staples which work well in any dish. Compared to their white refined counterparts, wholegrains are higher in fibre and research suggests that regularly including them as part of a balanced diet may reduce the risk of heart disease and type 2 diabetes. I often enjoy porridge made with oats for breakfast and even homemade pizzas using wholemeal flour. 2. Flax and chia seeds These seeds are an excellent source of fibre, just two tablespoons of chia seeds provide over a third of our daily fibre intake. They are also a source of plant-based omega-3 fats. I love adding flaxseeds to my overnight oats and chia seeds to smoothies or chia puddings. These figgy nut and date oats include chia seeds for fibre and texture 3. Olive oil You’ll always find a bottle of olive oil in my kitchen. It’s rich in heart-friendly monounsaturated fats and antioxidants such as vitamin E and polyphenols. I use extra virgin olive oil for drizzling oil and a refined olive oil for cooking. 4. Spices These are a fantastic way to enhance the flavour of a dish without relying on too much salt. In addition to adding flavour, many spices also provide an antioxidant boost. Some of my favourites include cinnamon, smoked paprika, cumin and ginger. 5. Frozen fruit and veggies There’s a big misconception that frozen food is less nourishing than fresh. However, it’s typically frozen shortly after harvest, which helps lock in nutrients and beneficial plant compounds. Plus, frozen food allows you to enjoy high-quality produce year-round, even when it’s out of season. I particularly love using frozen avocado in smoothies for a cool, creamy flavour. Related stories How important is diet for a healthy immune system?5 ways to improve your diet that aren’t about weight lossThe cheap, everyday foods that are just as good as ‘superfoods’‘I gave up ultra-processed food for a week, here’s what happened’ How important is diet for a healthy immune system? 5 ways to improve your diet that aren’t about weight loss The cheap, everyday foods that are just as good as ‘superfoods’ ‘I gave up ultra-processed food for a week, here’s what happened’ Laura Tilt, Bristol https://ichef.bbci.co.uk/images/ic/480xn/p0jpsvv1.jpg 1. Eggs If you have eggs, you always have a meal! They’re so versatile and can be quickly transformed into breakfast, lunch or dinner. From a simple scramble to ‘everything left in the fridge’ frittata (perfect for lunchboxes) or a fancy egg sarnie (with capers, dill, Greek yoghurt, mustard and mayo), eggs are my go-to when I need a speedy meal. I also batch-boil them at the start of each week to top dals, noodles and or as a quick snack. Nutritionally eggs are a good source of protein (12g / 2 eggs), B vitamins (which we need to convert food into energy) and one of the rare sources of iodine (particularly important in pregnancy) and vitamin D. Want to make the perfect scrambled eggs? Here’s how 2. Tahini I always have tahini on hand to make hummus, but it’s also a great base for sauces and dressings which you can use to drizzle over roasted veggies or toss into noodle salads or slaws. The easiest involves whisking tahini with water, lemon juice and a little garlic and salt. I also love tahini for breakfast or a snack: spread on toast and top with a little honey and sliced banana or other soft fruit. Tahini is rich in the type of fats that support heart health and is a good source of plant-based iron and calcium. 3. Jarred roasted peppers There are LOADS of things you can do with a jar of roasted peppers, which are deliciously sweet and smoky. Blend them into pasta sauces, slice and throw into salads or layer into a sandwich, add to shakshuka, bolognese, chilli or use to top pizzas. They’re a fantastic source of vitamin C, which supports immune function. 4. Frozen peas Peas are so versatile and a great way to add colour to a meal, what’s more they’re high in fibre (of which 90% of us aren’t eating enough) and three tablespoons count as one of your five-a-day. You can add them to lunchtime salads, noodle dishes, curries, traybakes,pasta and risotto. You can even make a quick pea and mint smash for toast, topped with a boiled or fried egg. 5. Lentils I love the many types of lentils. I use split red lentils for cheap and quick dals, or to add extra fibre and nutrition to soups (they team well with carrot or butternut squash and spices). Lentil pouches make a quick base for salads and I always have a can of green lentils in the pantry to add to Bolognese 50:50 with beef mince. Lentils are an underappreciated fibre booster, half a pouch of lentils = 10g of fibre, a third of the recommended daily intake for adults. Rhiannon Lambert, London https://ichef.bbci.co.uk/images/ic/480xn/p0jpjxly.jpg 1. Butter beans I will always have a tin of butter beans in my shopping basket. Not only are they incredibly cost effective, but they’re also versatile and with a long shelf-life they limit your food waste. Butter beans are a fantastic source of plant-based protein and fibre, which support digestive health and help maintain stable blood sugar levels. They are also rich in folate, iron and magnesium, contributing to energy production and cardiovascular health. I love roasting them in a little extra virgin olive oil, smoked paprika and a sprinkle of salt – they become the perfect snack or topping for a salad. 2. Frozen berries Frozen berries are packed with antioxidants, particularly vitamin C and polyphenols, which help combat oxidative stress and damage to the cells in the body and can have anti-inflammatory properties. Their high fibre and polyphenol content support digestive health by maintaining our gut microbiome, as well as reducing the release of sugar into our blood. Plus, the benefit of buying them frozen rather than fresh is they won’t go mouldy within three days! 3. Mixed nuts and seeds I will always buy a bag of mixed nuts and seeds to snack on, add to salads or use as a topping on my breakfast. They provide healthy (unsaturated) fats, protein, fibre and a range of essential vitamins and minerals, such as vitamin E, magnesium and zinc. Nuts and seeds support heart health and cognitive function. Including a variety of nuts and seeds in our diet allows for a balanced intake of omega-3 and omega-6 fatty acids. These fatty acids are types of unsaturated fats which play a key role in reducing chronic inflammation in our body, which reduces the risk of developing some chronic diseases. 4. Dark chocolate Dark chocolate with over 75% cocoa solids is rich in flavonoids – plant chemicals known as a phytochemicals. Research has shown flavonoids have a range of health benefits, including antioxidant and anti-inflammatory properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function. Dark chocolate also contains magnesium, iron, copper, manganese and fibre, essential nutrients that contribute to overall health. benefits Consuming dark chocolate in moderation can satisfy sweet cravings while providing health benefits, making it a valuable addition to my diet which is why it will always be in my shopping trolley. 5. Kefir Kefir is a fermented dairy product containing millions of probiotics, which are bacteria that could have many benefits. I will always buy kefir in my food shop as I use it every single day! Kefir is also low in lactose and rich in vitamins and minerals such as calcium and B vitamins that support bone health and bodily functions. Research has suggested that there are a range of health benefits associated with the consumption of kefir, which include improved gut health, cholesterol and blood sugar control. Kefir is also incredibly versatile (you can even use it in pancakes. Originally published September 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/nutritionists_five_essential_ingredients", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The five ingredients nutritionists always add to their shopping baskets", "content": "What do nutritionists really buy at the supermarket? Here's all the healthy inspiration you need for your next food shop… https://ichef.bbci.co.uk/images/ic/480xn/p0jpjx7d.jpg Trying to eat a well-rounded healthy diet can feel overwhelming and expensive, but it really doesn’t need to. We asked three registered nutritionists what five ingredients they can’t be without and why. You might be surprised by how basic some are… https://ichef.bbci.co.uk/images/ic/480xn/p0jpjxd1.jpg 1. Wholegrains This encompasses oats, brown rice, wholegrain pasta and wholemeal bread because these are great kitchen staples which work well in any dish. Compared to their white refined counterparts, wholegrains are higher in fibre and research suggests that regularly including them as part of a balanced diet may reduce the risk of heart disease and type 2 diabetes. I often enjoy porridge made with oats for breakfast and even homemade pizzas using wholemeal flour. 2. Flax and chia seeds These seeds are an excellent source of fibre, just two tablespoons of chia seeds provide over a third of our daily fibre intake. They are also a source of plant-based omega-3 fats. I love adding flaxseeds to my overnight oats and chia seeds to smoothies or chia puddings. These figgy nut and date oats include chia seeds for fibre and texture 3. Olive oil You’ll always find a bottle of olive oil in my kitchen. It’s rich in heart-friendly monounsaturated fats and antioxidants such as vitamin E and polyphenols. I use extra virgin olive oil for drizzling oil and a refined olive oil for cooking. 4. Spices These are a fantastic way to enhance the flavour of a dish without relying on too much salt. In addition to adding flavour, many spices also provide an antioxidant boost. Some of my favourites include cinnamon, smoked paprika, cumin and ginger. 5. Frozen fruit and veggies There’s a big misconception that frozen food is less nourishing than fresh. However, it’s typically frozen shortly after harvest, which helps lock in nutrients and beneficial plant compounds. Plus, frozen food allows you to enjoy high-quality produce year-round, even when it’s out of season. I particularly love using frozen avocado in smoothies for a cool, creamy flavour. Related stories How important is diet for a healthy immune system?5 ways to improve your diet that aren’t about weight lossThe cheap, everyday foods that are just as good as ‘superfoods’‘I gave up ultra-processed food for a week, here’s what happened’ How important is diet for a healthy immune system? 5 ways to improve your diet that aren’t about weight loss The cheap, everyday foods that are just as good as ‘superfoods’ ‘I gave up ultra-processed food for a week, here’s what happened’ Laura Tilt, Bristol https://ichef.bbci.co.uk/images/ic/480xn/p0jpsvv1.jpg 1. Eggs If you have eggs, you always have a meal! They’re so versatile and can be quickly transformed into breakfast, lunch or dinner. From a simple scramble to ‘everything left in the fridge’ frittata (perfect for lunchboxes) or a fancy egg sarnie (with capers, dill, Greek yoghurt, mustard and mayo), eggs are my go-to when I need a speedy meal. I also batch-boil them at the start of each week to top dals, noodles and or as a quick snack. Nutritionally eggs are a good source of protein (12g / 2 eggs), B vitamins (which we need to convert food into energy) and one of the rare sources of iodine (particularly important in pregnancy) and vitamin D. Want to make the perfect scrambled eggs? Here’s how 2. Tahini I always have tahini on hand to make hummus, but it’s also a great base for sauces and dressings which you can use to drizzle over roasted veggies or toss into noodle salads or slaws. The easiest involves whisking tahini with water, lemon juice and a little garlic and salt. I also love tahini for breakfast or a snack: spread on toast and top with a little honey and sliced banana or other soft fruit. Tahini is rich in the type of fats that support heart health and is a good source of plant-based iron and calcium. 3. Jarred roasted peppers There are LOADS of things you can do with a jar of roasted peppers, which are deliciously sweet and smoky. Blend them into pasta sauces, slice and throw into salads or layer into a sandwich, add to shakshuka, bolognese, chilli or use to top pizzas. They’re a fantastic source of vitamin C, which supports immune function. 4. Frozen peas Peas are so versatile and a great way to add colour to a meal, what’s more they’re high in fibre (of which 90% of us aren’t eating enough) and three tablespoons count as one of your five-a-day. You can add them to lunchtime salads, noodle dishes, curries, traybakes,pasta and risotto. You can even make a quick pea and mint smash for toast, topped with a boiled or fried egg. 5. Lentils I love the many types of lentils. I use split red lentils for cheap and quick dals, or to add extra fibre and nutrition to soups (they team well with carrot or butternut squash and spices). Lentil pouches make a quick base for salads and I always have a can of green lentils in the pantry to add to Bolognese 50:50 with beef mince. Lentils are an underappreciated fibre booster, half a pouch of lentils = 10g of fibre, a third of the recommended daily intake for adults. Rhiannon Lambert, London https://ichef.bbci.co.uk/images/ic/480xn/p0jpjxly.jpg 1. Butter beans I will always have a tin of butter beans in my shopping basket. Not only are they incredibly cost effective, but they’re also versatile and with a long shelf-life they limit your food waste. Butter beans are a fantastic source of plant-based protein and fibre, which support digestive health and help maintain stable blood sugar levels. They are also rich in folate, iron and magnesium, contributing to energy production and cardiovascular health. I love roasting them in a little extra virgin olive oil, smoked paprika and a sprinkle of salt – they become the perfect snack or topping for a salad. 2. Frozen berries Frozen berries are packed with antioxidants, particularly vitamin C and polyphenols, which help combat oxidative stress and damage to the cells in the body and can have anti-inflammatory properties. Their high fibre and polyphenol content support digestive health by maintaining our gut microbiome, as well as reducing the release of sugar into our blood. Plus, the benefit of buying them frozen rather than fresh is they won’t go mouldy within three days! 3. Mixed nuts and seeds I will always buy a bag of mixed nuts and seeds to snack on, add to salads or use as a topping on my breakfast. They provide healthy (unsaturated) fats, protein, fibre and a range of essential vitamins and minerals, such as vitamin E, magnesium and zinc. Nuts and seeds support heart health and cognitive function. Including a variety of nuts and seeds in our diet allows for a balanced intake of omega-3 and omega-6 fatty acids. These fatty acids are types of unsaturated fats which play a key role in reducing chronic inflammation in our body, which reduces the risk of developing some chronic diseases. 4. Dark chocolate Dark chocolate with over 75% cocoa solids is rich in flavonoids – plant chemicals known as a phytochemicals. Research has shown flavonoids have a range of health benefits, including antioxidant and anti-inflammatory properties. They’ve been linked to a reduced risk of chronic diseases such as cardiovascular disease, as well as improved cognitive function. Dark chocolate also contains magnesium, iron, copper, manganese and fibre, essential nutrients that contribute to overall health. benefits Consuming dark chocolate in moderation can satisfy sweet cravings while providing health benefits, making it a valuable addition to my diet which is why it will always be in my shopping trolley. 5. Kefir Kefir is a fermented dairy product containing millions of probiotics, which are bacteria that could have many benefits. I will always buy kefir in my food shop as I use it every single day! Kefir is also low in lactose and rich in vitamins and minerals such as calcium and B vitamins that support bone health and bodily functions. Research has suggested that there are a range of health benefits associated with the consumption of kefir, which include improved gut health, cholesterol and blood sugar control. Kefir is also incredibly versatile (you can even use it in pancakes. Originally published September 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb07eb3bdbfd0cbff832" }	8e64fc43e6288cc0e01c228e7a55eee4a6b18303bc2db956db6ae1dd788de6ef	How to go vegetarian Thirty or so years ago, following a varied and healthy vegetarian diet required a fair amount of dedication. Now you can easily find a wide range of vegetarian recipes, but even so there are some nutritional challenges to be aware of. https://ichef.bbci.co.uk/images/ic/480xn/p0638r4x.jpg Protein sources Men should eat approximately 55g of protein per day, women 45g. It's easy to turn to dairy products for your protein, and reduced fat Greek yoghurt, Quark and lower-fat cheeses such as ricotta are good everyday options, but you should only eat higher-fat cheeses in moderation. Here are some good alternative sources of protein: Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein.Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g.Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g.Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100gMycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein.Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in proteinProtein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g. Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100g Mycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein. Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in protein Protein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Omega-3 fat sources Omega-3 fatty acids fall into two categories DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option.ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option. ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. Iron sources A healthy and varied vegetarian diet should contain enough iron if you eat these foods regularly: Beans, lentils and peasTofuSeeds and nutsDried fruit, such as raisins, dates or apricotsDark-green vegetables, such as kale, broccoli and spinachWholegrain rice and wholemeal bread Beans, lentils and peas Tofu Seeds and nuts Dried fruit, such as raisins, dates or apricots Dark-green vegetables, such as kale, broccoli and spinach Wholegrain rice and wholemeal bread https://ichef.bbci.co.uk/images/ic/480xn/p0638r5v.jpg Foods to check Cheese: some cheese is made with animal rennet, an enzyme extracted from the stomach lining of calves. Vegetarian cheese can be made using plant-based, microbial or fungal enzymes. Both hard and soft cheeses can be vegetarian, but it’s important to check the label. Parmesan is always made with animal-derived rennet, but vegetarian alternatives are available. As Parmesan is typically found in ready-made pesto or stir-in sauces, they may not be vegetarian, so always check the label. The Vegetarian Society recommends avoiding whey, which is usually a by-product of cheese-making and is often used as a flavour carrier in crisps. Pastes, sauces, stocks and soups: some ready-made pastes, sauces and condiments contain fish-based flavouring. Beware of anchovies in Worcestershire sauce and shrimp paste or fish sauce in Thai curry pastes. Meat stocks can turn up in ready-made soups, risottos and gravies. Sweets and desserts: gelatine is used in sweets (particularly chewy ones), nutritional supplements in capsule form, ice cream, yoghurts and desserts such as mousse, jelly and panna cotta. Look out for gelatine in low-fat versions of products, such as yoghurts and whipped desserts – it's sometimes added for texture to help the product hold together. There are plenty of vegetarian versions available, so shop around. Some sweets or drinks can be coloured with cochineal, also known as additive E120, made from the ground shells of the cochineal beetle. Lard or suet can be found in biscuits, cakes, pastries, Christmas puddings and mincemeat. Animal fats can also be found in margarines, spreads and ice creams. Alcoholic drinks: most wines, many spirits and some beers are 'fined' (clarified) or filtered using animal products such as isinglass, which is derived from the swim bladder of a fish. Read the label carefully and choose drinks that state they’re suitable for vegetarians. The good news is that there's a wider range of good-quality drinks than ever.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/diets/how_to_go_vegetarian", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to go vegetarian", "content": "Thirty or so years ago, following a varied and healthy vegetarian diet required a fair amount of dedication. Now you can easily find a wide range of vegetarian recipes, but even so there are some nutritional challenges to be aware of. https://ichef.bbci.co.uk/images/ic/480xn/p0638r4x.jpg Protein sources Men should eat approximately 55g of protein per day, women 45g. It's easy to turn to dairy products for your protein, and reduced fat Greek yoghurt, Quark and lower-fat cheeses such as ricotta are good everyday options, but you should only eat higher-fat cheeses in moderation. Here are some good alternative sources of protein: Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein.Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g.Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g.Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100gMycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein.Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in proteinProtein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Eggs are not just for breakfast, and are protein-packed. A large egg contains about 6g of protein. Nuts and seeds are easy to throw into salads or have for a snack, and typically contain 15–20g protein per 100g. Beans and lentils can thicken sauces, soups, dips and bakes and tend to include about 10–20g protein per 100g. Soya products, of which the best-known is tofu, are fairly low in fat and can be used in a variety of ways. Tofu contains about 8g of protein per 100g Mycoproteins: Quorn is often used as a meat substitute in sausages, burgers, pies and sandwich fillings. Quorn contains all eight of the essential amino acids and so is a complete protein. Wheat protein (seitan) and fermented soybeans (tempeh) are chewy meat substitutes that are less subtle in flavour than tofu but are higher in protein Protein-fortified products abound, from energy balls to chocolate bars. Watch out for the amount of sugar and fat in them though, as protein is not a byword for health, and be aware that it is possible to eat too much protein so be careful not to over-consume it. Omega-3 fat sources Omega-3 fatty acids fall into two categories DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option.ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. DHA and EPA: these long-chain omega-3 fats have crucial benefits to brain development and heart health and are especially important for young children and pregnant women. The body can make these from ALA, but not as efficiently as if you consume them directly. Microalgae-based omega-3 supplements are available as an alternative to supplements made with fish oils. Omega-3 enriched eggs, in which hens are fed a diet rich in flaxseed or fish oil, can provide more DHA than normal eggs and could be an option. ALA: this type of omega-3 fat is found in a range of vegetarian sources, including chia seeds, ground flaxseed (linseed), rapeseed oil, walnuts, hazelnuts, pecans and green leafy vegetables. Omega-3 enriched eggs are also a good source. ALA can’t be made by the body, so it’s important to get enough from these sources. Iron sources A healthy and varied vegetarian diet should contain enough iron if you eat these foods regularly: Beans, lentils and peasTofuSeeds and nutsDried fruit, such as raisins, dates or apricotsDark-green vegetables, such as kale, broccoli and spinachWholegrain rice and wholemeal bread Beans, lentils and peas Tofu Seeds and nuts Dried fruit, such as raisins, dates or apricots Dark-green vegetables, such as kale, broccoli and spinach Wholegrain rice and wholemeal bread https://ichef.bbci.co.uk/images/ic/480xn/p0638r5v.jpg Foods to check Cheese: some cheese is made with animal rennet, an enzyme extracted from the stomach lining of calves. Vegetarian cheese can be made using plant-based, microbial or fungal enzymes. Both hard and soft cheeses can be vegetarian, but it’s important to check the label. Parmesan is always made with animal-derived rennet, but vegetarian alternatives are available. As Parmesan is typically found in ready-made pesto or stir-in sauces, they may not be vegetarian, so always check the label. The Vegetarian Society recommends avoiding whey, which is usually a by-product of cheese-making and is often used as a flavour carrier in crisps. Pastes, sauces, stocks and soups: some ready-made pastes, sauces and condiments contain fish-based flavouring. Beware of anchovies in Worcestershire sauce and shrimp paste or fish sauce in Thai curry pastes. Meat stocks can turn up in ready-made soups, risottos and gravies. Sweets and desserts: gelatine is used in sweets (particularly chewy ones), nutritional supplements in capsule form, ice cream, yoghurts and desserts such as mousse, jelly and panna cotta. Look out for gelatine in low-fat versions of products, such as yoghurts and whipped desserts – it's sometimes added for texture to help the product hold together. There are plenty of vegetarian versions available, so shop around. Some sweets or drinks can be coloured with cochineal, also known as additive E120, made from the ground shells of the cochineal beetle. Lard or suet can be found in biscuits, cakes, pastries, Christmas puddings and mincemeat. Animal fats can also be found in margarines, spreads and ice creams. Alcoholic drinks: most wines, many spirits and some beers are 'fined' (clarified) or filtered using animal products such as isinglass, which is derived from the swim bladder of a fish. Read the label carefully and choose drinks that state they’re suitable for vegetarians. The good news is that there's a wider range of good-quality drinks than ever." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb08eb3bdbfd0cbff833" }	92b4652930698db5d6ab142da6ffe964f88779ec734bb7d56e50cebd3e1922ba	Will a daily dose of fermented foods boost your health? https://ichef.bbci.co.uk/images/ic/480xn/p07cwvr5.jpg Fermented foods such as kimchi and kefir are on the up – the worldwide market is expected to top £516 billion by 2025. An internet search gives the impression that they can cure almost everything, from improving your mental health and gut health to boosting your immune system and reducing your risk of heart disease. Ferments have been made for thousands of years, so why are so many scientists paying attention to them now? What is fermented food? Ferments are foods that have been transformed by the growth and metabolic activity of living microorganisms, including bacteria, yeast and even moulds. They include yoghurt, kefir and some cheeses, which are produced as a result of lactic acid bacteria feeding on the lactose and other nutrients in milk. It's the effect on our health of these living microorganisms that scientists are interested in. But check the label, because not all fermented foods contain live microorganisms. Sauerkraut and kimchi can be made with vinegar, or pasteurised, which kills the bacteria, and of course many cheeses have been pasteurised. What's all the fuss about fermented foods being good for health? Some of these living microbes, when ingested with fermented foods, travel through your digestive tract to support the trillions of microbes already living in your gut, according to research. This really matters, because scientists are beginning to unpick the role of the gut in overall health. Studies have indeed linked a healthy composition of gut microbes to the working of the immune system, the body’s metabolic functions and many other aspects of health. How much fermented food should you eat? According to Tim Spector, Professor of Genetic Epidemiology at King's College London, and author of 'The Diet Myth: The Real Science Behind What We Eat', it's the diversity of our microbes that's key to a healthy gut. Modern developments such as bleach, antibiotics and caesarean births play vital healthcare roles, but have reduced our exposure to microbes. One way to increase the diversity of live bacteria in your gut is to eat fermented foods. Spector takes a shot of kefir every morning, along with home-brewed kombucha two to three times a week, and kimchi with cheese twice a week. Spector believes “everyone would be healthier if they had some fermented foods every day of their lives.“ If you start to add fermented foods to your diet, don’t be surprised if you find them a bit hard to stomach in the beginning. Spector says that most people, himself included, will find the taste very difficult to start with. Some tips from Spector for incorporating fermented foods into your diet include: Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut.Choose foods that have multiple microbes, to keep your diet as diverse as possible. Kimchi is a good example of a diverse ferment because it contains plenty of ingredients which act as fertilisers for the microbes. Diversity can also be achieved by consuming a variety of fermented foods, such as yoghurt, kefir, artisan cheeses, some olives, fresh sauerkraut and fresh kimchi.Making fermented foods is fun but also beneficial, as your hands get covered in microbes too!What should I eat for a healthy gut? Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut. Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut. Choose foods that have multiple microbes, to keep your diet as diverse as possible. Kimchi is a good example of a diverse ferment because it contains plenty of ingredients which act as fertilisers for the microbes. Diversity can also be achieved by consuming a variety of fermented foods, such as yoghurt, kefir, artisan cheeses, some olives, fresh sauerkraut and fresh kimchi. Choose foods that have multiple microbes, to keep your diet as diverse as possible. Kimchi is a good example of a diverse ferment because it contains plenty of ingredients which act as fertilisers for the microbes. Diversity can also be achieved by consuming a variety of fermented foods, such as yoghurt, kefir, artisan cheeses, some olives, fresh sauerkraut and fresh kimchi. Making fermented foods is fun but also beneficial, as your hands get covered in microbes too! Making fermented foods is fun but also beneficial, as your hands get covered in microbes too! What should I eat for a healthy gut? What should I eat for a healthy gut? What are the benefits of live microorganisms? Many fermented foods are teeming with live microorganisms. Some of these foods, such as fresh kimchi and fresh sauerkraut, are populated by wild microorganisms (like a sourdough culture), while others, such as yoghurt, kefir and kombucha, typically have a culture of microorganisms added to initiate fermentation. A number of these microorganisms will not survive the hostile environment of the digestive system, but studies show that many do. Survival capabilities and rates vary greatly depending on the strain of microbe. One example is this 2016 study from Gyeongnam National University of Science and Technology, which suggests a link between high kimchi consumption and a healthier composition of microbes. According to researchers, our gut microbiota play an essential role in fermenting non-digestible fibres. This fermentation supports the growth of other specialist microbes that produce short-chain fatty acids. It is these fatty acids that scientists believe play a key role in the microbiota’s impact on health. A 2017 review of the health benefits of fermented foods published in Current Opinion in Biotechnology references numerous studies suggesting links between fermented foods and our health. These include an association between consumption of fermented dairy and weight management, and potential anti-diabetic and anti-obesity benefits of kimchi. More work is needed to substantiate these findings. Fermentation is thought to increase the levels of B vitamins available in foods, as well as the levels of antioxidants, according to a review of the health benefits of fermented foods. It is believed it can result in the removal of toxic or undesirable food constituents too. What are 'probiotics' and are they in fermented foods? In 2001 probiotics were defined by the Food and Agriculture Organisation/World Health Organisation (FAO/WHO) as ‘live microorganisms which when administered in adequate amounts confer a health benefit to the host.’ The FAO/WHO and the International Scientific Association for Probiotics and Prebiotics (ISAPP) have guidelines for defining a probiotic. But this framework does not exist in the EU. In fact, in 2007, along with 'superfoods', the EU banned the use of the word 'probiotic' on food and supplement labels unless accompanied by an authorised health claim. Since then there have been more than 100 submitted to the European Commission for approval, but to date, none have been approved due to a lack of evidence. Studying the probiotic effect of real food is a challenge because it is difficult to control the species and strains of living bacteria that develop through fermentation; it is also tricky to control the levels of bacteria present. For this reason, experts recommend that fermented foods are best described as ‘containing live and active cultures’, but should not be labelled ‘probiotic’. Originally published June 2019	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/fermented_foods", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Will a daily dose of fermented foods boost your health?", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p07cwvr5.jpg Fermented foods such as kimchi and kefir are on the up – the worldwide market is expected to top £516 billion by 2025. An internet search gives the impression that they can cure almost everything, from improving your mental health and gut health to boosting your immune system and reducing your risk of heart disease. Ferments have been made for thousands of years, so why are so many scientists paying attention to them now? What is fermented food? Ferments are foods that have been transformed by the growth and metabolic activity of living microorganisms, including bacteria, yeast and even moulds. They include yoghurt, kefir and some cheeses, which are produced as a result of lactic acid bacteria feeding on the lactose and other nutrients in milk. It's the effect on our health of these living microorganisms that scientists are interested in. But check the label, because not all fermented foods contain live microorganisms. Sauerkraut and kimchi can be made with vinegar, or pasteurised, which kills the bacteria, and of course many cheeses have been pasteurised. What's all the fuss about fermented foods being good for health? Some of these living microbes, when ingested with fermented foods, travel through your digestive tract to support the trillions of microbes already living in your gut, according to research. This really matters, because scientists are beginning to unpick the role of the gut in overall health. Studies have indeed linked a healthy composition of gut microbes to the working of the immune system, the body’s metabolic functions and many other aspects of health. How much fermented food should you eat? According to Tim Spector, Professor of Genetic Epidemiology at King's College London, and author of 'The Diet Myth: The Real Science Behind What We Eat', it's the diversity of our microbes that's key to a healthy gut. Modern developments such as bleach, antibiotics and caesarean births play vital healthcare roles, but have reduced our exposure to microbes. One way to increase the diversity of live bacteria in your gut is to eat fermented foods. Spector takes a shot of kefir every morning, along with home-brewed kombucha two to three times a week, and kimchi with cheese twice a week. Spector believes “everyone would be healthier if they had some fermented foods every day of their lives.“ If you start to add fermented foods to your diet, don’t be surprised if you find them a bit hard to stomach in the beginning. Spector says that most people, himself included, will find the taste very difficult to start with. Some tips from Spector for incorporating fermented foods into your diet include: Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut.Choose foods that have multiple microbes, to keep your diet as diverse as possible. Kimchi is a good example of a diverse ferment because it contains plenty of ingredients which act as fertilisers for the microbes. Diversity can also be achieved by consuming a variety of fermented foods, such as yoghurt, kefir, artisan cheeses, some olives, fresh sauerkraut and fresh kimchi.Making fermented foods is fun but also beneficial, as your hands get covered in microbes too!What should I eat for a healthy gut? Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut. Little and often is better than consuming a large amount of fermented food once a week because you need to keep energising the microbes in your gut. Choose foods that have multiple microbes, to keep your diet as diverse as possible. Kimchi is a good example of a diverse ferment because it contains plenty of ingredients which act as fertilisers for the microbes. Diversity can also be achieved by consuming a variety of fermented foods, such as yoghurt, kefir, artisan cheeses, some olives, fresh sauerkraut and fresh kimchi. Choose foods that have multiple microbes, to keep your diet as diverse as possible. Kimchi is a good example of a diverse ferment because it contains plenty of ingredients which act as fertilisers for the microbes. Diversity can also be achieved by consuming a variety of fermented foods, such as yoghurt, kefir, artisan cheeses, some olives, fresh sauerkraut and fresh kimchi. Making fermented foods is fun but also beneficial, as your hands get covered in microbes too! Making fermented foods is fun but also beneficial, as your hands get covered in microbes too! What should I eat for a healthy gut? What should I eat for a healthy gut? What are the benefits of live microorganisms? Many fermented foods are teeming with live microorganisms. Some of these foods, such as fresh kimchi and fresh sauerkraut, are populated by wild microorganisms (like a sourdough culture), while others, such as yoghurt, kefir and kombucha, typically have a culture of microorganisms added to initiate fermentation. A number of these microorganisms will not survive the hostile environment of the digestive system, but studies show that many do. Survival capabilities and rates vary greatly depending on the strain of microbe. One example is this 2016 study from Gyeongnam National University of Science and Technology, which suggests a link between high kimchi consumption and a healthier composition of microbes. According to researchers, our gut microbiota play an essential role in fermenting non-digestible fibres. This fermentation supports the growth of other specialist microbes that produce short-chain fatty acids. It is these fatty acids that scientists believe play a key role in the microbiota’s impact on health. A 2017 review of the health benefits of fermented foods published in Current Opinion in Biotechnology references numerous studies suggesting links between fermented foods and our health. These include an association between consumption of fermented dairy and weight management, and potential anti-diabetic and anti-obesity benefits of kimchi. More work is needed to substantiate these findings. Fermentation is thought to increase the levels of B vitamins available in foods, as well as the levels of antioxidants, according to a review of the health benefits of fermented foods. It is believed it can result in the removal of toxic or undesirable food constituents too. What are 'probiotics' and are they in fermented foods? In 2001 probiotics were defined by the Food and Agriculture Organisation/World Health Organisation (FAO/WHO) as ‘live microorganisms which when administered in adequate amounts confer a health benefit to the host.’ The FAO/WHO and the International Scientific Association for Probiotics and Prebiotics (ISAPP) have guidelines for defining a probiotic. But this framework does not exist in the EU. In fact, in 2007, along with 'superfoods', the EU banned the use of the word 'probiotic' on food and supplement labels unless accompanied by an authorised health claim. Since then there have been more than 100 submitted to the European Commission for approval, but to date, none have been approved due to a lack of evidence. Studying the probiotic effect of real food is a challenge because it is difficult to control the species and strains of living bacteria that develop through fermentation; it is also tricky to control the levels of bacteria present. For this reason, experts recommend that fermented foods are best described as ‘containing live and active cultures’, but should not be labelled ‘probiotic’. Originally published June 2019" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb08eb3bdbfd0cbff834" }	c154cb906d7797a1e27921c9b19df8478726217ee49e8f54ea3a2609c21c205a	'I tracked my salt intake for a week, the results surprised me' Sticking to the recommended 6g of salt per day might be more challenging than you think… By Lauren Potts https://ichef.bbci.co.uk/images/ic/480xn/p0k1f5vz.jpg How easy is it to keep to 6g of salt a day? I decided to find out... Research suggests we’re a nation who’s consuming way more salt than we should. We’re meant to stick to a teaspoon of salt a day but working adults in England are said to eat 40% more than that So how easy is it to keep to 6g and what are the health benefits? There are two types of people in my house - the sugar addict (me) and the salt fiend (my husband). Whereas I always reach for the chocolate, he would perish without salty potatoes. I’ve never once thought about how much salt I consume; certainly not in the way I think about fat, calories and sugar. So I bounded into my week-long challenge of tracking my salt intake with zero concerns, convinced I would come out looking like an angel, was I right? Why stick to 6g of salt? The body needs salt so our cells function properly. It plays a vital role in transporting water around the body and in transmitting messages between the brain and rest of the body. The UK government recommends we limit our salt intake to about 6g a day. But the National Diet and Nutrition Survey, found men in the UK were consuming about 8.3g of salt a day and women 6.8g - potentially increasing the [risk of strokes and cardiovascular disease by 23% and 14% (respectively). High salt consumption on a daily basis can also increase the risk of high blood pressure, says BDA spokesperson and registered dietitian, Misbah Ameen. “Salt makes us retain more fluid and when that happens for a long period of time, it increases the fluid volume in our blood vessels which adds pressure on them - and high blood pressure can lead to heart attack and stroke.” We get most of the salt we need from our food already without reaching for the salt shaker, Ameen says, making it all the more important to keep an eye on our intake. As an example just 35g (about seven) pitted brine olives comes with 1.16g of salt – almost 20% of our day’s recommended amount. And just one sausage contains 1g of salt. Chicken curry can be low in salt. This easy version includes just 0.6g of salt per portion Read the labels I’m away at the start of the week and the granola I eat for breakfast is homemade, but not by me, so I don’t know how much salt it contains. From experience, there’s usually about a teaspoon in a batch so I estimate the amount in my bowl is a pinch at most. So far so good. At lunch, I automatically pick up my favourite gluten-free sandwich at the motorway services but spot the amber ‘traffic light’ - the colour-coded labelling on food packaging that provides nutritional information - and baulk: it contains almost a third of my daily salt intake. Reading packets is one of the best things you can do to reduce salt intake, advises Ameen. “The traffic light system helps you see whether the food is low (green), medium (amber) or high (red),” she says. “All supermarkets and retailers have to put that on there, so people can see at a glance [what’s in it] - then it’s an autonomous choice.” I swap the sandwich for sushi, which saves me 0.73g of salt. But at dinner I’m less vigilant and wasn’t looking when my husband liberally salted the mashed potato and greens, estimating he’d put at least a teaspoon in overall. Taking into account the salt in my cook-in-a-bag chicken, I clock another 1.5g of salt but end the day on about 3g overall. It’s well within the recommended daily allowance… but perhaps only because I’d made some conscious choices. Ditch the salt shaker The next day, I fancy eggs at breakfast and automatically reach for the salt shaker. Big mistake, warns Ameen. “Spoon it out so you can actually see how much you’re putting in because we can’t gauge how much has gone in the food with a shaker, we just go by visual estimate and it could be quite a lot.” I have no idea how much salt I’ve tipped on my eggs. There’s also 0.8g in my slice of gluten-free bread and yet more in the feta I chucked in the pan with the spinach (which comes with a little naturally-occurring salt 0.1g) and tomatoes. Taking into account the butter on my toast too, my best guess is 3g just for breakfast. Whoops. It soon adds up Lunch is a picky affair of corn cakes (amber, though just 0.03g per cake), avocado, radish and Manchego (red – the packaging confirms a portion, which is approximately 34g, has 0.6g, though I only have about half a portion). I forgo any added salt but note my afternoon oat muffin has 0.3g of salt, so it’s sneakily adding up. Dinner is leftovers from the night before and in the evening, I snack on a handful of salted caramel nuts, which are one of my vices. My daily salt total just squeezes in under 6g. There’s no salt in my overnight oats the next morning but there’s a hefty 1.18g of salt in my lunchtime bagel. I finish the avocado and skip the extra salt, instead adding hot sauce and seeds. I try a new recipe at dinner – basa coated in cajun spices served with a homemade salsa and sauce. The latter contains mayonnaise which I’m surprised to find has almost a gram of salt per 100g. Dinner’s delicious and perfectly seasoned but it nets me another 1.5g of salt. Another oat muffin and some salted dark chocolate and I finish the day on 3.5g. https://ichef.bbci.co.uk/images/ic/480xn/p0k1fkn4.jpg The basa and rice I made for dinner which had little salt in it My good intentions fly out the window by the middle of the week - despite another salt-free breakfast of porridge (honey is more my jam), I crave an egg sandwich and crisps for lunch, perhaps because I’m thinking about salt so much, and it clocks in at 2.5g. Despite being homemade, it contains more salt than if I’d bought a similar supermarket meal deal. https://ichef.bbci.co.uk/images/ic/480xn/p0k1fjvw.jpg My sandwich and crisps were particularly salty “Lots of people [know] processed foods and takeaways are high in salt but actually there’s lots of sneaky ones,” says Ameen. “The most fascinating one of all is bread - if you have a sandwich you’ve got the bread, the butter, and the filling, so it’s not necessarily that it’s just the filling that’s unhealthy and it’s not that bread is high in salt, it’s that we eat so much of it as a country - toast for breakfast and a sandwich at lunch.” Salt also creeps into breakfast cereals, gravy, and sauces like ketchup, says Ameen. “Check for hidden sources and choose reduced salt options,” she adds. Plan ahead and check menus At the supermarket, I swap my usual stock cubes that would add almost 4g of salt to a dish for a lower salt option. They’re 5p more expensive but would only add 0.5g. Similarly, I swap a can of regular baked beans that contains 17% of my daily recommended salt intake per portion for a version that contains only 10%. Both are sensible swaps. A less sensible option was choosing a supermarket soup for lunch that contained 23% of my daily intake and then going out for dinner. I check the nutritional information of my favourite dish on the menu and find it contains almost a whole day’s worth of salt (5.6g). I opt for a dish with 3.5g instead but unsurprisingly, go over my recommended daily allowance for the first time that week. Moral of the story? Plan ahead and check the menu if you’re eating out. Top tips I’m not likely to swap my sweet tooth for a salty one. But I have been surprised by how much it adds up - even when you think you’re being healthy - and how often I add a pinch of salt when I perhaps don’t need to. Ameen recommends a few quick wins for lowering salt intake, such as avoiding soy sauce on restaurant tables and adding more heat instead, like chilli flakes. The same idea can be used when cooking at home too. “Use garlic, spices, herbs, pepper, lemon juice - using natural condiments rather than processed ones is better,” she says. She also suggests not adding salt to cooking water - pasta naturally contains it already, for example - but if you do, don’t add more at the table. The idea is to only add it once. And remember, if you do cut back, it’s going to take time to get used to it. “Initially, [your food] probably won’t be as interesting or palatable,” warns Ameen. “But within a month, your tastebuds will adjust.” Originally published November 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/how_to_reduce_salt_diet", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "'I tracked my salt intake for a week, the results surprised me'", "content": "Sticking to the recommended 6g of salt per day might be more challenging than you think… By Lauren Potts https://ichef.bbci.co.uk/images/ic/480xn/p0k1f5vz.jpg How easy is it to keep to 6g of salt a day? I decided to find out... Research suggests we’re a nation who’s consuming way more salt than we should. We’re meant to stick to a teaspoon of salt a day but working adults in England are said to eat 40% more than that So how easy is it to keep to 6g and what are the health benefits? There are two types of people in my house - the sugar addict (me) and the salt fiend (my husband). Whereas I always reach for the chocolate, he would perish without salty potatoes. I’ve never once thought about how much salt I consume; certainly not in the way I think about fat, calories and sugar. So I bounded into my week-long challenge of tracking my salt intake with zero concerns, convinced I would come out looking like an angel, was I right? Why stick to 6g of salt? The body needs salt so our cells function properly. It plays a vital role in transporting water around the body and in transmitting messages between the brain and rest of the body. The UK government recommends we limit our salt intake to about 6g a day. But the National Diet and Nutrition Survey, found men in the UK were consuming about 8.3g of salt a day and women 6.8g - potentially increasing the [risk of strokes and cardiovascular disease by 23% and 14% (respectively). High salt consumption on a daily basis can also increase the risk of high blood pressure, says BDA spokesperson and registered dietitian, Misbah Ameen. “Salt makes us retain more fluid and when that happens for a long period of time, it increases the fluid volume in our blood vessels which adds pressure on them - and high blood pressure can lead to heart attack and stroke.” We get most of the salt we need from our food already without reaching for the salt shaker, Ameen says, making it all the more important to keep an eye on our intake. As an example just 35g (about seven) pitted brine olives comes with 1.16g of salt – almost 20% of our day’s recommended amount. And just one sausage contains 1g of salt. Chicken curry can be low in salt. This easy version includes just 0.6g of salt per portion Read the labels I’m away at the start of the week and the granola I eat for breakfast is homemade, but not by me, so I don’t know how much salt it contains. From experience, there’s usually about a teaspoon in a batch so I estimate the amount in my bowl is a pinch at most. So far so good. At lunch, I automatically pick up my favourite gluten-free sandwich at the motorway services but spot the amber ‘traffic light’ - the colour-coded labelling on food packaging that provides nutritional information - and baulk: it contains almost a third of my daily salt intake. Reading packets is one of the best things you can do to reduce salt intake, advises Ameen. “The traffic light system helps you see whether the food is low (green), medium (amber) or high (red),” she says. “All supermarkets and retailers have to put that on there, so people can see at a glance [what’s in it] - then it’s an autonomous choice.” I swap the sandwich for sushi, which saves me 0.73g of salt. But at dinner I’m less vigilant and wasn’t looking when my husband liberally salted the mashed potato and greens, estimating he’d put at least a teaspoon in overall. Taking into account the salt in my cook-in-a-bag chicken, I clock another 1.5g of salt but end the day on about 3g overall. It’s well within the recommended daily allowance… but perhaps only because I’d made some conscious choices. Ditch the salt shaker The next day, I fancy eggs at breakfast and automatically reach for the salt shaker. Big mistake, warns Ameen. “Spoon it out so you can actually see how much you’re putting in because we can’t gauge how much has gone in the food with a shaker, we just go by visual estimate and it could be quite a lot.” I have no idea how much salt I’ve tipped on my eggs. There’s also 0.8g in my slice of gluten-free bread and yet more in the feta I chucked in the pan with the spinach (which comes with a little naturally-occurring salt 0.1g) and tomatoes. Taking into account the butter on my toast too, my best guess is 3g just for breakfast. Whoops. It soon adds up Lunch is a picky affair of corn cakes (amber, though just 0.03g per cake), avocado, radish and Manchego (red – the packaging confirms a portion, which is approximately 34g, has 0.6g, though I only have about half a portion). I forgo any added salt but note my afternoon oat muffin has 0.3g of salt, so it’s sneakily adding up. Dinner is leftovers from the night before and in the evening, I snack on a handful of salted caramel nuts, which are one of my vices. My daily salt total just squeezes in under 6g. There’s no salt in my overnight oats the next morning but there’s a hefty 1.18g of salt in my lunchtime bagel. I finish the avocado and skip the extra salt, instead adding hot sauce and seeds. I try a new recipe at dinner – basa coated in cajun spices served with a homemade salsa and sauce. The latter contains mayonnaise which I’m surprised to find has almost a gram of salt per 100g. Dinner’s delicious and perfectly seasoned but it nets me another 1.5g of salt. Another oat muffin and some salted dark chocolate and I finish the day on 3.5g. https://ichef.bbci.co.uk/images/ic/480xn/p0k1fkn4.jpg The basa and rice I made for dinner which had little salt in it My good intentions fly out the window by the middle of the week - despite another salt-free breakfast of porridge (honey is more my jam), I crave an egg sandwich and crisps for lunch, perhaps because I’m thinking about salt so much, and it clocks in at 2.5g. Despite being homemade, it contains more salt than if I’d bought a similar supermarket meal deal. https://ichef.bbci.co.uk/images/ic/480xn/p0k1fjvw.jpg My sandwich and crisps were particularly salty “Lots of people [know] processed foods and takeaways are high in salt but actually there’s lots of sneaky ones,” says Ameen. “The most fascinating one of all is bread - if you have a sandwich you’ve got the bread, the butter, and the filling, so it’s not necessarily that it’s just the filling that’s unhealthy and it’s not that bread is high in salt, it’s that we eat so much of it as a country - toast for breakfast and a sandwich at lunch.” Salt also creeps into breakfast cereals, gravy, and sauces like ketchup, says Ameen. “Check for hidden sources and choose reduced salt options,” she adds. Plan ahead and check menus At the supermarket, I swap my usual stock cubes that would add almost 4g of salt to a dish for a lower salt option. They’re 5p more expensive but would only add 0.5g. Similarly, I swap a can of regular baked beans that contains 17% of my daily recommended salt intake per portion for a version that contains only 10%. Both are sensible swaps. A less sensible option was choosing a supermarket soup for lunch that contained 23% of my daily intake and then going out for dinner. I check the nutritional information of my favourite dish on the menu and find it contains almost a whole day’s worth of salt (5.6g). I opt for a dish with 3.5g instead but unsurprisingly, go over my recommended daily allowance for the first time that week. Moral of the story? Plan ahead and check the menu if you’re eating out. Top tips I’m not likely to swap my sweet tooth for a salty one. But I have been surprised by how much it adds up - even when you think you’re being healthy - and how often I add a pinch of salt when I perhaps don’t need to. Ameen recommends a few quick wins for lowering salt intake, such as avoiding soy sauce on restaurant tables and adding more heat instead, like chilli flakes. The same idea can be used when cooking at home too. “Use garlic, spices, herbs, pepper, lemon juice - using natural condiments rather than processed ones is better,” she says. She also suggests not adding salt to cooking water - pasta naturally contains it already, for example - but if you do, don’t add more at the table. The idea is to only add it once. And remember, if you do cut back, it’s going to take time to get used to it. “Initially, [your food] probably won’t be as interesting or palatable,” warns Ameen. “But within a month, your tastebuds will adjust.” Originally published November 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb08eb3bdbfd0cbff835" }	e706967840a16b7497801fc8423cb02faf1e92a75e3eb1fb375ff65260525da9	The cheap, everyday foods that are just as good as ‘superfoods’ From matcha to pomegranate, we’re constantly told about the benefits of so-called ‘superfoods’. They often come with a hefty price tag, too. But are there cheaper alternatives that are just as good for us? https://ichef.bbci.co.uk/images/ic/480xn/p0ddzvht.jpg While the cost of the weekly food shop continues to increase (in April 2024, the Food Foundation estimated it costs around 25% more than two years prior), prices are finally rising at more ‘normal’ levels. However, ‘healthier’ foods are often more expensive. The Food Foundation’s 2023 Broken Plate Report, explains ‘more healthy foods are over twice as expensive per calorie as less healthy foods.’ Dietitian Tai Ibitoye has top tips to make sure your shopping basket continues to contain all the nutrients you need. “You can still eat well without feeling like you're breaking the bank. It is possible,” she says. What makes an ingredient ‘nutrient-dense' or a 'superfood'? Put simply they will be rich in vitamins and minerals and promote good health. At the other end of the scale, an unhealthy ultra-processed meal could contain lots of salt, fat and sugar and be stripped of nutrients so associated with poor health outcomes. There is no set list of ingredients that are classified as ‘superfoods’. There are some rules in place to avoid deceiving or confusing the public, but the term is regarded by many as just a marketing slogan. The ingredients marketed as 'superfoods' may well come with certain health benefits, but in theory that could apply to any nutrient-dense ingredient. So, instead of reaching for individual ingredients labelled as a ‘superfood’, it’s better to follow a varied, and balanced diet, say experts. The NHS and EatWell guide explain that in addition to drinking plenty of fluids our diets should include starchy carbohydrate foods, a variety of fruit and veg, dairy or dairy alternatives, protein and a very small amount of oils and spreads. By eating a varied diet which includes these food groups, you should receive all the vitamins and minerals required. Here’s how you can buy key ingredients that are packed full of nutrients even if you’re on a tight budget. Carbohydrates The humble potato is a brilliant and often overlooked budget healthy food – the skin’s packed with fibre and on top of that comes with vitamin C, vitamin B6, potassium, folate, and iron. If you buy in bulk, they work out cheaper, and you could cook up a whole bag and freeze (then reheat in the microwave) to save on energy costs. Make it sweet potatoes and they’ll count as both one of your five a day, as well as being a high-fibre carb. Opt for wholegrain versions of things like pasta, bread and rice, which are high in fibre, something we aren’t getting enough of. “It’s recommended we should have 30g of fibre a day. However, most of us aren't meeting that recommendation,” says Tai. Affordable fruit and veg We’re encouraged to ‘eat the rainbow’ but this doesn’t mean you need to go for expensive options. Tai points out that despite buzzwords such as ‘superfood’ which is placed before some types of fruit and veg, they're all full of nutrients. For cheaper veg opt for root vegetables such as onions, carrots, cabbages and celery. Also, don’t be put off by fruit and veg labelled wonky says Tai. “They aren't seen as appealing however, they still contain the same whole nutrients as regular fresh fruits or vegetables.” Frozen and tinned varieties are even cheaper and still packed with nutrients. Tinned tomatoes – a base for everything from spaghetti bolognese to cottage pie, count towards your five a day and most supermarkets carry them in their budget range. Frozen mixes whether that’s veg or fruit (the latter is often labelled as ‘smoothie mix’) will help you reach your five-a-day quickly and will be far cheaper than if you bought the items fresh and individually. Dairy Dairy has increased dramatically in price over the last few years, and the range of products available has expanded to include things like kefir. But there are bargains to be had. Look carefully at labels, instead of feta go for salad cheese, for example. It will contain similar levels of calcium and protein as its more expensive counterpart. Yoghurt is thought to have numerous health promoting properties. Natural or Greek-style yoghurt (which tends to be higher protein) come with the most health benefits, while those which are packed with sugar are unsurprisingly, not recommended. If buying dairy alternatives – such as oat or soya milk, check the long-life section. They are frequently cheaper than their chilled counterparts. Protein powerhouses Tinned oily fish – such as mackerel and sardines, and tinned pulses are great budget options says Tai. And, they come with additional benefits to protein. “In autumn and winter people need to be more mindful of vitamin D, because the main source for it is sunlight. However, we can also get some vitamin D from our diet, but the foods that contain it is quite limited. Oily fish including sardines, mackerel and salmon contain it, and fish fingers have it added too – including budget-friendly supermarket own brand ones. “Oily fish also contains omega-three fatty acids which play a role in protecting our heart and also reducing our bad cholesterol levels too,” says Tai. These tinned fish recipes will help you knock money off your weekly shop Jacket potato with tuna and sun-dried tomatoesTuna fishcakesTinned mackerel spaghetti with lemon chilli breadcrumbsTinned sardines on toast Jacket potato with tuna and sun-dried tomatoes Tuna fishcakes Tinned mackerel spaghetti with lemon chilli breadcrumbs Tinned sardines on toast As for tinned pulses. “Kidney beans, baked beans, black eyed beans and tinned lentils are packed full of nutrients – they come with protein, iron and fibre” says the expert. Plus, they’re great for padding out meals and for batch cooking (which, if you have freezer/fridge space will help you save more). You could buy dried beans and lentils which are even cheaper and options such as red split lentils don’t require a long soak, just a thorough rinse. The nutrient-dense budget shopping list ✓ Supermarket-own brand wholegrain pasta ✓ Budget range potatoes ✓ Budget range porridge ✓ Root ‘wonky’ veg ✓ Own-brand Frozen/tinned mixed fruit and veg ✓Budget range tinned tomatoes ✓ Supermarket tinned pulses/red split lentils ✓ Budget range salad cheese ✓Own-brand natural/Greek yoghurt ✓ Tinned fish If you, or someone you know, have been affected by hardship, debt or homelessness, there are organisations who may be able to help with advice on accessing benefits and services. Originally published November 2022, updated May 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/nutrient_dense_budget", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The cheap, everyday foods that are just as good as ‘superfoods’", "content": "From matcha to pomegranate, we’re constantly told about the benefits of so-called ‘superfoods’. They often come with a hefty price tag, too. But are there cheaper alternatives that are just as good for us? https://ichef.bbci.co.uk/images/ic/480xn/p0ddzvht.jpg While the cost of the weekly food shop continues to increase (in April 2024, the Food Foundation estimated it costs around 25% more than two years prior), prices are finally rising at more ‘normal’ levels. However, ‘healthier’ foods are often more expensive. The Food Foundation’s 2023 Broken Plate Report, explains ‘more healthy foods are over twice as expensive per calorie as less healthy foods.’ Dietitian Tai Ibitoye has top tips to make sure your shopping basket continues to contain all the nutrients you need. “You can still eat well without feeling like you're breaking the bank. It is possible,” she says. What makes an ingredient ‘nutrient-dense' or a 'superfood'? Put simply they will be rich in vitamins and minerals and promote good health. At the other end of the scale, an unhealthy ultra-processed meal could contain lots of salt, fat and sugar and be stripped of nutrients so associated with poor health outcomes. There is no set list of ingredients that are classified as ‘superfoods’. There are some rules in place to avoid deceiving or confusing the public, but the term is regarded by many as just a marketing slogan. The ingredients marketed as 'superfoods' may well come with certain health benefits, but in theory that could apply to any nutrient-dense ingredient. So, instead of reaching for individual ingredients labelled as a ‘superfood’, it’s better to follow a varied, and balanced diet, say experts. The NHS and EatWell guide explain that in addition to drinking plenty of fluids our diets should include starchy carbohydrate foods, a variety of fruit and veg, dairy or dairy alternatives, protein and a very small amount of oils and spreads. By eating a varied diet which includes these food groups, you should receive all the vitamins and minerals required. Here’s how you can buy key ingredients that are packed full of nutrients even if you’re on a tight budget. Carbohydrates The humble potato is a brilliant and often overlooked budget healthy food – the skin’s packed with fibre and on top of that comes with vitamin C, vitamin B6, potassium, folate, and iron. If you buy in bulk, they work out cheaper, and you could cook up a whole bag and freeze (then reheat in the microwave) to save on energy costs. Make it sweet potatoes and they’ll count as both one of your five a day, as well as being a high-fibre carb. Opt for wholegrain versions of things like pasta, bread and rice, which are high in fibre, something we aren’t getting enough of. “It’s recommended we should have 30g of fibre a day. However, most of us aren't meeting that recommendation,” says Tai. Affordable fruit and veg We’re encouraged to ‘eat the rainbow’ but this doesn’t mean you need to go for expensive options. Tai points out that despite buzzwords such as ‘superfood’ which is placed before some types of fruit and veg, they're all full of nutrients. For cheaper veg opt for root vegetables such as onions, carrots, cabbages and celery. Also, don’t be put off by fruit and veg labelled wonky says Tai. “They aren't seen as appealing however, they still contain the same whole nutrients as regular fresh fruits or vegetables.” Frozen and tinned varieties are even cheaper and still packed with nutrients. Tinned tomatoes – a base for everything from spaghetti bolognese to cottage pie, count towards your five a day and most supermarkets carry them in their budget range. Frozen mixes whether that’s veg or fruit (the latter is often labelled as ‘smoothie mix’) will help you reach your five-a-day quickly and will be far cheaper than if you bought the items fresh and individually. Dairy Dairy has increased dramatically in price over the last few years, and the range of products available has expanded to include things like kefir. But there are bargains to be had. Look carefully at labels, instead of feta go for salad cheese, for example. It will contain similar levels of calcium and protein as its more expensive counterpart. Yoghurt is thought to have numerous health promoting properties. Natural or Greek-style yoghurt (which tends to be higher protein) come with the most health benefits, while those which are packed with sugar are unsurprisingly, not recommended. If buying dairy alternatives – such as oat or soya milk, check the long-life section. They are frequently cheaper than their chilled counterparts. Protein powerhouses Tinned oily fish – such as mackerel and sardines, and tinned pulses are great budget options says Tai. And, they come with additional benefits to protein. “In autumn and winter people need to be more mindful of vitamin D, because the main source for it is sunlight. However, we can also get some vitamin D from our diet, but the foods that contain it is quite limited. Oily fish including sardines, mackerel and salmon contain it, and fish fingers have it added too – including budget-friendly supermarket own brand ones. “Oily fish also contains omega-three fatty acids which play a role in protecting our heart and also reducing our bad cholesterol levels too,” says Tai. These tinned fish recipes will help you knock money off your weekly shop Jacket potato with tuna and sun-dried tomatoesTuna fishcakesTinned mackerel spaghetti with lemon chilli breadcrumbsTinned sardines on toast Jacket potato with tuna and sun-dried tomatoes Tuna fishcakes Tinned mackerel spaghetti with lemon chilli breadcrumbs Tinned sardines on toast As for tinned pulses. “Kidney beans, baked beans, black eyed beans and tinned lentils are packed full of nutrients – they come with protein, iron and fibre” says the expert. Plus, they’re great for padding out meals and for batch cooking (which, if you have freezer/fridge space will help you save more). You could buy dried beans and lentils which are even cheaper and options such as red split lentils don’t require a long soak, just a thorough rinse. The nutrient-dense budget shopping list ✓ Supermarket-own brand wholegrain pasta ✓ Budget range potatoes ✓ Budget range porridge ✓ Root ‘wonky’ veg ✓ Own-brand Frozen/tinned mixed fruit and veg ✓Budget range tinned tomatoes ✓ Supermarket tinned pulses/red split lentils ✓ Budget range salad cheese ✓Own-brand natural/Greek yoghurt ✓ Tinned fish If you, or someone you know, have been affected by hardship, debt or homelessness, there are organisations who may be able to help with advice on accessing benefits and services. Originally published November 2022, updated May 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb08eb3bdbfd0cbff836" }	d2404c4b7b6fafd50951792fd58ad531d61e4b0efb787ce3072fbd642b167140	How to eat more of the lifesaving nutrient 90% of us lack https://ichef.bbci.co.uk/images/ic/480xn/p08pl0b3.jpg More than 90 percent of adults in the UK don’t eat enough fibre, according to the National Diet and Nutrition Survey (NDNS). Yet eating fibre can reduce your risk of heart disease, stroke, Type 2 diabetes and bowel cancer and improve your blood pressure and cholesterol levels. Fibre is found in many everyday foods, so why do just four percent of women and 13 percent of men aged 19-64 consume the daily adult recommended amount of 30g, and how can you make sure you’re getting enough? Does it matter what type of fibre you eat? Adults eat an average of 18g of fibre a day. How can you improve on that? Fibre, a carbohydrate that can’t be broken down by our digestive enzymes, is found in many plants. “Because the components of dietary fibre are found in different proportions in fibre-containing foods and have different properties, it is important to eat a variety of fibre-containing foods”, according to the British Nutrition Foundation (BNF). While there are many types of fibre, they are often categorised as ‘soluble’ (can be dissolved in water) and ‘insoluble’. The majority of plant foods contain both types, but are richer in one than the other. Most of us get a mix of soluble and insoluble fibres easily. Fibre is well known for stopping constipation, but the BNF has a tip about this: “For fibre to have the best effect on preventing constipation, an increase in fibre intake should be accompanied by an increase in fluid intake”. Easy ways to eat more fibre An easy way to boost your fibre intake is to get your five fruit and vegetables a day, especially if you eat any edible peel. Start the day with a high-fibre breakfast. Replace white carbohydrate foods with brown, including wholegrain bread, pasta and rice, in dishes such as this bacon and kale pasta. Bulk out meaty meals such as spaghetti bolognese, curries and stews with extra veg, beans and lentils, or make them the star as in homemade beans on wholegrain toast. Eat potatoes with the skin on, like these baked potatoes, and snack on vegetable sticks, oatcakes, unsalted nuts and seeds. Here are some more tips for eating more fibre from the NHS. But be careful – if you don’t eat much fibre, it is best to increase the amount you eat slowly to avoid digestive issues. How much fibre do foods contain? Here is the approximate fibre content of some common foods: 100g dried brown pasta - 12g200g tinned baked beans - 10g1 baked potato (with skin) - 6g40g oats - 4g2 slices wholegrain bread / toast - 4g80g cooked chickpeas - 4g80g cooked lentils - 3g100g dried brown rice - 2gHandful almonds - 2g1 medium apple - 1g1 medium banana - 1g 100g dried brown pasta - 12g 200g tinned baked beans - 10g 1 baked potato (with skin) - 6g 40g oats - 4g 2 slices wholegrain bread / toast - 4g 80g cooked chickpeas - 4g 80g cooked lentils - 3g 100g dried brown rice - 2g Handful almonds - 2g 1 medium apple - 1g 1 medium banana - 1g The British Nutrition Foundation (BNF) has a more comprehensive list of foods and their fibre content. https://ichef.bbci.co.uk/images/ic/480xn/p08php20.jpg What are the benefits? One study in The Lancet suggests that for every 1,000 people who switch from a low- (less than 15g) to high-fibre diet (25-29g), 13 deaths and six cases of heart disease would be prevented. Protecting against bowel cancer “Dietary fibre may help to protect against bowel cancer”, though the reasons for this are unclear, says the BNF. It suggests quicker bowel movements and / or healthy gut bacteria could be the cause. You ideally need a balance of soluble and insoluble fibres. How fibre may increase healthy gut bacteria Research has shown that diverse gut bacteria is likely to be good for our health. Studies suggest you can increase the diversity of bacteria in your gut by eating more fibre. The large intestines are home to billions of bacteria, and they eat fibre, ferment it and producing substances thought to be “protective” such as short-chain fatty acids as they do so. Research has linked gut bacteria to the status of our mental health and obesity. You can read more about eating for a healthy gut on BBC Food. Why fibre may lower the risk of heart disease Increasing the amount of soluble fibre (found in higher quantities in fruits such as apples and berries, beans, nuts and oats) in your diet may help to lower your cholesterol, reducing your risk of heart disease. Our bodies naturally produce some cholesterol, and we need it to stay healthy, but too much “bad” cholesterol (non-high-density lipoproteins) can “increase your risk of heart and circulatory diseases such as heart attack and stroke”, says the British Heart Foundation. “Soluble fibre binds with some of the fat from the diet and stops us from absorbing all of it”, says Medlin. How fibre keeps us feeling full “Switching from low-fibre to higher-fibre foods can keep you feeling fuller for longer”, according to Medlin. Fibre lowers the Glycaemic Index (GI) of food, which is how quickly you absorb the sugars. “Fibre slows the digestion of food”, says Medlin, adding that “it stays in our stomach for longer and makes the body work harder to access the glucose”. If you remove fibre from foods, you will absorb the glucose from them quickly, leading to feelings of hunger quicker than if you ate the foods with their fibre. Examples of foods with the fibre removed are white bread, pasta and rice and fruit juice. If you feel full for a longer period of time “you are less likely to snack or eat again soon”, she continues.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/fibre", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to eat more of the lifesaving nutrient 90% of us lack", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p08pl0b3.jpg More than 90 percent of adults in the UK don’t eat enough fibre, according to the National Diet and Nutrition Survey (NDNS). Yet eating fibre can reduce your risk of heart disease, stroke, Type 2 diabetes and bowel cancer and improve your blood pressure and cholesterol levels. Fibre is found in many everyday foods, so why do just four percent of women and 13 percent of men aged 19-64 consume the daily adult recommended amount of 30g, and how can you make sure you’re getting enough? Does it matter what type of fibre you eat? Adults eat an average of 18g of fibre a day. How can you improve on that? Fibre, a carbohydrate that can’t be broken down by our digestive enzymes, is found in many plants. “Because the components of dietary fibre are found in different proportions in fibre-containing foods and have different properties, it is important to eat a variety of fibre-containing foods”, according to the British Nutrition Foundation (BNF). While there are many types of fibre, they are often categorised as ‘soluble’ (can be dissolved in water) and ‘insoluble’. The majority of plant foods contain both types, but are richer in one than the other. Most of us get a mix of soluble and insoluble fibres easily. Fibre is well known for stopping constipation, but the BNF has a tip about this: “For fibre to have the best effect on preventing constipation, an increase in fibre intake should be accompanied by an increase in fluid intake”. Easy ways to eat more fibre An easy way to boost your fibre intake is to get your five fruit and vegetables a day, especially if you eat any edible peel. Start the day with a high-fibre breakfast. Replace white carbohydrate foods with brown, including wholegrain bread, pasta and rice, in dishes such as this bacon and kale pasta. Bulk out meaty meals such as spaghetti bolognese, curries and stews with extra veg, beans and lentils, or make them the star as in homemade beans on wholegrain toast. Eat potatoes with the skin on, like these baked potatoes, and snack on vegetable sticks, oatcakes, unsalted nuts and seeds. Here are some more tips for eating more fibre from the NHS. But be careful – if you don’t eat much fibre, it is best to increase the amount you eat slowly to avoid digestive issues. How much fibre do foods contain? Here is the approximate fibre content of some common foods: 100g dried brown pasta - 12g200g tinned baked beans - 10g1 baked potato (with skin) - 6g40g oats - 4g2 slices wholegrain bread / toast - 4g80g cooked chickpeas - 4g80g cooked lentils - 3g100g dried brown rice - 2gHandful almonds - 2g1 medium apple - 1g1 medium banana - 1g 100g dried brown pasta - 12g 200g tinned baked beans - 10g 1 baked potato (with skin) - 6g 40g oats - 4g 2 slices wholegrain bread / toast - 4g 80g cooked chickpeas - 4g 80g cooked lentils - 3g 100g dried brown rice - 2g Handful almonds - 2g 1 medium apple - 1g 1 medium banana - 1g The British Nutrition Foundation (BNF) has a more comprehensive list of foods and their fibre content. https://ichef.bbci.co.uk/images/ic/480xn/p08php20.jpg What are the benefits? One study in The Lancet suggests that for every 1,000 people who switch from a low- (less than 15g) to high-fibre diet (25-29g), 13 deaths and six cases of heart disease would be prevented. Protecting against bowel cancer “Dietary fibre may help to protect against bowel cancer”, though the reasons for this are unclear, says the BNF. It suggests quicker bowel movements and / or healthy gut bacteria could be the cause. You ideally need a balance of soluble and insoluble fibres. How fibre may increase healthy gut bacteria Research has shown that diverse gut bacteria is likely to be good for our health. Studies suggest you can increase the diversity of bacteria in your gut by eating more fibre. The large intestines are home to billions of bacteria, and they eat fibre, ferment it and producing substances thought to be “protective” such as short-chain fatty acids as they do so. Research has linked gut bacteria to the status of our mental health and obesity. You can read more about eating for a healthy gut on BBC Food. Why fibre may lower the risk of heart disease Increasing the amount of soluble fibre (found in higher quantities in fruits such as apples and berries, beans, nuts and oats) in your diet may help to lower your cholesterol, reducing your risk of heart disease. Our bodies naturally produce some cholesterol, and we need it to stay healthy, but too much “bad” cholesterol (non-high-density lipoproteins) can “increase your risk of heart and circulatory diseases such as heart attack and stroke”, says the British Heart Foundation. “Soluble fibre binds with some of the fat from the diet and stops us from absorbing all of it”, says Medlin. How fibre keeps us feeling full “Switching from low-fibre to higher-fibre foods can keep you feeling fuller for longer”, according to Medlin. Fibre lowers the Glycaemic Index (GI) of food, which is how quickly you absorb the sugars. “Fibre slows the digestion of food”, says Medlin, adding that “it stays in our stomach for longer and makes the body work harder to access the glucose”. If you remove fibre from foods, you will absorb the glucose from them quickly, leading to feelings of hunger quicker than if you ate the foods with their fibre. Examples of foods with the fibre removed are white bread, pasta and rice and fruit juice. If you feel full for a longer period of time “you are less likely to snack or eat again soon”, she continues." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb09eb3bdbfd0cbff837" }	0fb3aaac1672da471cf84b005438818bb9a5839fb487c3b398524e1358cb17ba	Are you missing out on vital minerals? Many people in the UK are not getting the recommended amount of some vital minerals, leading to symptoms including fatigue and lethargy, sometimes with long-term health risks. Consumption of iron, calcium and iodine is particularly low among females aged 11-18, and more than one in ten women in most age groups aren’t consuming enough of them according to evidence in the National Diet and Nutrition Survey. Males fare better, but a small percentage consume less than the lowest recommended amount of these three nutrients. Should you worry? We look at the evidence. Iron deficiency is the world’s most common nutritional disorder https://ichef.bbci.co.uk/images/ic/480xn/p08ldt0l.jpg Red meat, poultry, fish and egg yolks contain haem iron, while sources of non-haem iron including kale and some nuts and seeds. Over 30 percent of the world’s population are anaemic, many due to iron deficiency, according to The World Health Organisation – who describe it as “the most common and widespread nutritional disorder in the world”. Iron is essential for making red blood cells, which carry oxygen around your body. If you don’t eat enough iron and develop iron-deficiency anaemia, it can increase your risk of illness and infection as well as heart and lung complications. The symptoms of iron-deficiency anaemia include tiredness, lack of energy or concentration and shortness of breath. Over half of 11-18 year old females and over a quarter of 19-64 year old females in the UK are eating below the recommended intake of iron, according to the National Diet and Nutrition Survey. For some, this has lead to low iron stores and/or iron-deficiency anaemia (found in 9 percent of 11-18 year-old girls, 5 percent of adult women and 1 percent of older women). The problem is significantly less common among males in the same age range. “Iron is lost through bleeding, so those who are menstruating need more iron than those who aren’t”, says dietitian Catherine Rabess. Meat contains haem iron, the type most easily absorbed by the body, but you can also get the iron you need from non-haem plant foods, including lentils, kale, chickpeas, beans, soy and microprotein products, and many nuts and seeds. Vegetarians who eat a varied and balanced diet have been found to have no greater risk of iron-deficiency anaemia than non-vegetarians. Iron absorption can be helped by eating foods containing vitamin C, such as citrus fruits, peppers, broccoli and kiwi. Drinking tea, coffee and dairy alongside a meal may reduce the absorption of iron from food because of a chemical they contain called phytic acid. Read more about iron on BBC Food. Many of us don’t eat enough calcium https://ichef.bbci.co.uk/images/ic/480xn/p08ldv01.jpg Dairy and fortified wheat products are sources of calcium. Calcium is the most abundant mineral in the body, with approximately 1kg stored within adult bones. However, many of us don’t eat enough of it when young to keep our bones healthy for life. More than a fifth of 11-18 year old females and 11 percent of 11-18 year old males eat below the recommended intake of calcium. “If you don’t get enough calcium, especially when you are young and growing, you may see problems later in life, such as osteoporosis (brittle bone disease)”, says Rabess. One sign that you aren’t getting enough calcium can be tiredness. “Calcium helps release energy from your food, so if you aren’t consuming enough of the mineral you may feel more tired than normal”, says dietitian Helen Bond. Dairy provides more than 40 percent of the calcium intake of adults in the UK diet, and if you cut milk-based products out “it is really important to make sure you still get calcium from other sources”, says Rabess. Many wheat products in the UK are fortified with calcium, meaning breads, pastas and breakfast cereals often contain added calcium – and about 30 percent of the UK calcium intake comes from these foods. Additional sources of calcium include broccoli, fish eaten with the bones in, such as sardines and tinned salmon, and some milk alternatives and soya products, such as tofu. Organic products, including milk alternatives, are not fortified with nutrients. Vitamin D is essential for the absorption of calcium. In the UK, it is recommened we take a vitamin D supplement during the autumn and winter months, when the sun isn’t strong enough to synthesise the vitamin in our skin. Those who spend limited time outdoors may benefit from taking supplements for additional months. It’s particularly important to watch your iodine intake when pregnant More than a quarter of 11-18 year old females eat below the recommended intake of iodine, according to the National Diet and Nutrition Survey. Iodine is used for the production of thyroid hormones and needed for growth and metabolism. “One of the greatest causes of preventable brain damage is linked to low iodine intake in babies”, says Rabess. If you are trying to conceive, pregnant or breast feeding, iodine is vital for your child’s development. Iodine deficiency can lead to an underactive thyroid gland (hypothyroidism). This can cause various symptoms, including tiredness, weight gain, constipation and feeling cold. A study looking at iodine status in UK school girls found evidence of a mild level of deficiency in 51 percent of 14-15 year old girls. Most adults who follow a healthy, balanced diet should be meeting their iodine requirements, according to The British Dietetic Association. But those who avoid fish and dairy products may be at risk of deficiency and may require a supplement or fortified foods. Some milk alternatives are not fortified with iodine, so always check the label. It is important to have enough iodine, but too much can be harmful. Seaweed can be a very concentrated source of iodine, so may provide excessive amounts, which could have a negative effect on your health. For this reason, eat it “no more than once a week to be safe”, says Rabess. Selenium intake https://ichef.bbci.co.uk/images/ic/480xn/p08ldxbt.jpg Brazil nuts are a source of selenium Nearly half of females over the age of 11 and a quarter of males aged 11-65 are eating below the recommended amount of selenium. This rises significantly for both sexes over the age of 75. However, deficiency is rare. Selenium is found in Brazil nuts, fish, meat, eggs and bread, although the selenium content of cereals, such as wheat, is related to the amount in the soil. Selenium intake has fallen in the UK, due to European cereals replacing North American selenium-rich wheat in many products, such as bread. Many in the UK don’t eat enough minerals Many groups don’t eat enough potassium or magnesium. Deficiencies of these minerals are rare, but not getting enough of them long-term can affect your health. Magnesium Half of 11-18 year old females and over a quarter of 11-18 year old males* eat below the recommended intake of magnesium. While deficiency is rare, and normally found in severely ill patients, alcoholics and those with malabsorption disorders, intake of this nutrient is fairly low in young age groups in the UK. It is available in many foods, including green leafy vegetables, nuts, rice, fish, meat and dairy. Potassium Potassium deficiency normally results from diarrhoea, but low dietary potassium intakes have been observed in the UK*, particularly among females, even though the recommended daily intake for women is often lower than for men. Potassium is found in many foods, and fruit (particularly bananas), vegetables such as broccoli and parsnips, fish, shellfish, beef, chicken, nuts, seeds and pulses are useful sources. Can you take a supplement to minimise deficiency risk? A diet low in one mineral may well be low in others. Assessing and improving the diet as a whole will help ensure an adequate supply of most minerals for healthy people. If you want to take supplements, it is “best to speak to your GP or a health professional first, who can tell you if you need one”, says Rabess. If you think you might be consuming too little (or too much) of a particular nutrient, type it into our nutrition calculator below to find out how likely that is, based on your age and sex.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/mineral_deficiency", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Are you missing out on vital minerals?", "content": "Many people in the UK are not getting the recommended amount of some vital minerals, leading to symptoms including fatigue and lethargy, sometimes with long-term health risks. Consumption of iron, calcium and iodine is particularly low among females aged 11-18, and more than one in ten women in most age groups aren’t consuming enough of them according to evidence in the National Diet and Nutrition Survey. Males fare better, but a small percentage consume less than the lowest recommended amount of these three nutrients. Should you worry? We look at the evidence. Iron deficiency is the world’s most common nutritional disorder https://ichef.bbci.co.uk/images/ic/480xn/p08ldt0l.jpg Red meat, poultry, fish and egg yolks contain haem iron, while sources of non-haem iron including kale and some nuts and seeds. Over 30 percent of the world’s population are anaemic, many due to iron deficiency, according to The World Health Organisation – who describe it as “the most common and widespread nutritional disorder in the world”. Iron is essential for making red blood cells, which carry oxygen around your body. If you don’t eat enough iron and develop iron-deficiency anaemia, it can increase your risk of illness and infection as well as heart and lung complications. The symptoms of iron-deficiency anaemia include tiredness, lack of energy or concentration and shortness of breath. Over half of 11-18 year old females and over a quarter of 19-64 year old females in the UK are eating below the recommended intake of iron, according to the National Diet and Nutrition Survey. For some, this has lead to low iron stores and/or iron-deficiency anaemia (found in 9 percent of 11-18 year-old girls, 5 percent of adult women and 1 percent of older women). The problem is significantly less common among males in the same age range. “Iron is lost through bleeding, so those who are menstruating need more iron than those who aren’t”, says dietitian Catherine Rabess. Meat contains haem iron, the type most easily absorbed by the body, but you can also get the iron you need from non-haem plant foods, including lentils, kale, chickpeas, beans, soy and microprotein products, and many nuts and seeds. Vegetarians who eat a varied and balanced diet have been found to have no greater risk of iron-deficiency anaemia than non-vegetarians. Iron absorption can be helped by eating foods containing vitamin C, such as citrus fruits, peppers, broccoli and kiwi. Drinking tea, coffee and dairy alongside a meal may reduce the absorption of iron from food because of a chemical they contain called phytic acid. Read more about iron on BBC Food. Many of us don’t eat enough calcium https://ichef.bbci.co.uk/images/ic/480xn/p08ldv01.jpg Dairy and fortified wheat products are sources of calcium. Calcium is the most abundant mineral in the body, with approximately 1kg stored within adult bones. However, many of us don’t eat enough of it when young to keep our bones healthy for life. More than a fifth of 11-18 year old females and 11 percent of 11-18 year old males eat below the recommended intake of calcium. “If you don’t get enough calcium, especially when you are young and growing, you may see problems later in life, such as osteoporosis (brittle bone disease)”, says Rabess. One sign that you aren’t getting enough calcium can be tiredness. “Calcium helps release energy from your food, so if you aren’t consuming enough of the mineral you may feel more tired than normal”, says dietitian Helen Bond. Dairy provides more than 40 percent of the calcium intake of adults in the UK diet, and if you cut milk-based products out “it is really important to make sure you still get calcium from other sources”, says Rabess. Many wheat products in the UK are fortified with calcium, meaning breads, pastas and breakfast cereals often contain added calcium – and about 30 percent of the UK calcium intake comes from these foods. Additional sources of calcium include broccoli, fish eaten with the bones in, such as sardines and tinned salmon, and some milk alternatives and soya products, such as tofu. Organic products, including milk alternatives, are not fortified with nutrients. Vitamin D is essential for the absorption of calcium. In the UK, it is recommened we take a vitamin D supplement during the autumn and winter months, when the sun isn’t strong enough to synthesise the vitamin in our skin. Those who spend limited time outdoors may benefit from taking supplements for additional months. It’s particularly important to watch your iodine intake when pregnant More than a quarter of 11-18 year old females eat below the recommended intake of iodine, according to the National Diet and Nutrition Survey. Iodine is used for the production of thyroid hormones and needed for growth and metabolism. “One of the greatest causes of preventable brain damage is linked to low iodine intake in babies”, says Rabess. If you are trying to conceive, pregnant or breast feeding, iodine is vital for your child’s development. Iodine deficiency can lead to an underactive thyroid gland (hypothyroidism). This can cause various symptoms, including tiredness, weight gain, constipation and feeling cold. A study looking at iodine status in UK school girls found evidence of a mild level of deficiency in 51 percent of 14-15 year old girls. Most adults who follow a healthy, balanced diet should be meeting their iodine requirements, according to The British Dietetic Association. But those who avoid fish and dairy products may be at risk of deficiency and may require a supplement or fortified foods. Some milk alternatives are not fortified with iodine, so always check the label. It is important to have enough iodine, but too much can be harmful. Seaweed can be a very concentrated source of iodine, so may provide excessive amounts, which could have a negative effect on your health. For this reason, eat it “no more than once a week to be safe”, says Rabess. Selenium intake https://ichef.bbci.co.uk/images/ic/480xn/p08ldxbt.jpg Brazil nuts are a source of selenium Nearly half of females over the age of 11 and a quarter of males aged 11-65 are eating below the recommended amount of selenium. This rises significantly for both sexes over the age of 75. However, deficiency is rare. Selenium is found in Brazil nuts, fish, meat, eggs and bread, although the selenium content of cereals, such as wheat, is related to the amount in the soil. Selenium intake has fallen in the UK, due to European cereals replacing North American selenium-rich wheat in many products, such as bread. Many in the UK don’t eat enough minerals Many groups don’t eat enough potassium or magnesium. Deficiencies of these minerals are rare, but not getting enough of them long-term can affect your health. Magnesium Half of 11-18 year old females and over a quarter of 11-18 year old males* eat below the recommended intake of magnesium. While deficiency is rare, and normally found in severely ill patients, alcoholics and those with malabsorption disorders, intake of this nutrient is fairly low in young age groups in the UK. It is available in many foods, including green leafy vegetables, nuts, rice, fish, meat and dairy. Potassium Potassium deficiency normally results from diarrhoea, but low dietary potassium intakes have been observed in the UK*, particularly among females, even though the recommended daily intake for women is often lower than for men. Potassium is found in many foods, and fruit (particularly bananas), vegetables such as broccoli and parsnips, fish, shellfish, beef, chicken, nuts, seeds and pulses are useful sources. Can you take a supplement to minimise deficiency risk? A diet low in one mineral may well be low in others. Assessing and improving the diet as a whole will help ensure an adequate supply of most minerals for healthy people. If you want to take supplements, it is “best to speak to your GP or a health professional first, who can tell you if you need one”, says Rabess. If you think you might be consuming too little (or too much) of a particular nutrient, type it into our nutrition calculator below to find out how likely that is, based on your age and sex." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb09eb3bdbfd0cbff838" }	b94babf4cd3205aeeb41057194475edf079fcc4572a8b32acab56c881cdd5a07	How to cook gluten-free food the whole family will love If a member of your family has coeliac disease or is gluten intolerant you might be tempted to make two different meals, but there’s no need, says Becky Excell… https://ichef.bbci.co.uk/images/ic/480xn/p0jfy1qt.jpg This easy gluten-free bread really is simple to make and will appeal to the whole family “Multiple dishes for the same meal is an age-old issue, often with the 'one awkward person' (me!) being the person who has to end up eating a separately prepared meal from everyone else,” says Excell. We all know our weekly food shop is far more expensive than it used to be, in fact the Office of National Statistics says it increased by 25% between January 2022 and January 2024. Unfortunately, for those on a gluten-free diet, it gets worse with Coeliac UK explaining ‘the weekly food shop suitable for a gluten free diet can be as much as 35% more expensive.’ There are ways to cut down on the time, money and effort required if cooking family meals though, says gluten-free chef Becky Excell… Make gluten-free mains the norm “This was the case in our house for many years after I started a gluten-free diet and it can be extremely time consuming, stressful, more expensive and result in a lot of washing up. It also often makes the person with dietary requirements feel like a problem or a hassle! “For me, the solution has always been to just make the entire dish gluten-free and nine times out of 10, not only is it possible, but nobody would notice the difference. For example, no one would ever know my Yorkshire puddings were gluten-free. Nor my gluten-free flatbreads (pictured above). So naturally, there's no need to make a 'special batch' just for one person. That way, everyone's happy and normality is restored!” There are, of course, many dishes that are naturally gluten-free and will appeal for family meals such as this Hot honey chicken and sweet potato traybake, and this salmon traybake. Pair pricier gluten-free substitutes with budget ingredients When buying your gluten-free specialist ingredients consider whether you’ll be able to use them regularly in your cooking to make them worth the spend. “Some gluten-free ingredients can cost considerably more than their gluten-containing counterparts, but it's likely that most of the dishes you love eating at home only require a small amount of those costly ingredients - such as gluten-free soy sauce, gluten-free plain flour or cornflour (for thickening sauces) or gluten-free breadcrumbs,” says Excell. Then, it’s a case of pairing these pricier ingredients with budget ingredients. “Some of the most family-friendly dishes are those which are largely comprised of affordable ingredients like tinned tomatoes, tinned beans, potatoes and other veg, which is why you see them in so many family meals and it’s so common to see them on our plates. “Luckily, with a few gluten-free swaps it’s easy to turn these regular ingredients into family friendly meals.” Family favourites that are easy to make gluten-free “My favourite budget-friendly family-style meals include…” One-pan gluten-free lasagne “Family life can be hectic enough without throwing making a lasagne from scratch into your evening plans. Yet when you crave all the comfort of this legendary, layered pasta dish but lack the time to make it happen, this fast-tracked version is here for you! “The key is to avoid overcooking the pasta, otherwise it can easily break when the dish is stirred. Once the lasagne sheets are cooked al dente, don't cook them for any longer and continue with the next steps of the recipe. Gluten-free chilli “A good chilli con carne or veggie chilli are great and filling. For these, use gluten-free stock cubes and avoid packet chilli con carne spice blends as they often contain wheat.” Gluten-free cottage pie “I like to reduce the cost by using half mince and half lentils and once again use gluten-free stock cubes. Some recipes call for Worcestershire sauce and you can buy a gluten-free version but once again, think about if you’ll use it regularly.“You probably will want to use a little gluten-free flour to thicken the gravy.” Gluten-free curry “I love making dishes in the slow cooker as it saves money in itself and you can make a large amount of food at once. A chickpea and potato curry is incredibly cheap, filling and delicious and one of my favourites. I always make extra and have portions in the freezer for when I don’t have time to cook.” Use cooking methods that suit the size of your family “One of the questions I'm most commonly asked is how to scale up a recipe for a crowd - so if a dish serves 2-3 people, how would it be best to make it serve 6-8? If you have a big family this is something you’ll be wondering, too. “Of course, doubling the quantities for the recipe is an obvious start! But with a stir-fry for example, it isn't so easy to just double everything needed and proceed with the recipe as normal. “Not only would your wok likely not be big enough for that quantity of food, but even if you did, it's then almost impossible to get that crispy, trademark wok-fried finish due to the large quantity. For recipes like this, they're either best cooked in two separate batches or instead, outsourcing the main bulk of the dish to your oven or air fryer; for example, you could roast or air fry all of the veg required, then simply chuck them into the wok at the end. Though this is quite a specific example, I feel it best exemplifies some of the considerations you might not otherwise think about when practically scaling up a recipe for larger families.” Don’t forget about (gluten-free) puddings “I’ve come up with a recipe for chocolate brownies – an absolute classic family favourite that everyone enjoys, whether they're gluten-free or not. You can either slice it into nine for a dessert size portion or slice into 16 for fudgy brownie bites.” And, whether it’s a birthday cake or just a batch of cookies to eat in front of the sofa, there are easy ways to make gluten-free options. “If you're totally new to gluten-free baking, one thing you need to know is a good gluten-free plain/self-raising flour blend in combination with a little xanthan gum is a great substitute for wheat flour in 90% of all gluten-containing recipes like cookies, cakes, traybakes, pancakes and pudding recipes.” Originally published August 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/gluten_free_family", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to cook gluten-free food the whole family will love", "content": "If a member of your family has coeliac disease or is gluten intolerant you might be tempted to make two different meals, but there’s no need, says Becky Excell… https://ichef.bbci.co.uk/images/ic/480xn/p0jfy1qt.jpg This easy gluten-free bread really is simple to make and will appeal to the whole family “Multiple dishes for the same meal is an age-old issue, often with the 'one awkward person' (me!) being the person who has to end up eating a separately prepared meal from everyone else,” says Excell. We all know our weekly food shop is far more expensive than it used to be, in fact the Office of National Statistics says it increased by 25% between January 2022 and January 2024. Unfortunately, for those on a gluten-free diet, it gets worse with Coeliac UK explaining ‘the weekly food shop suitable for a gluten free diet can be as much as 35% more expensive.’ There are ways to cut down on the time, money and effort required if cooking family meals though, says gluten-free chef Becky Excell… Make gluten-free mains the norm “This was the case in our house for many years after I started a gluten-free diet and it can be extremely time consuming, stressful, more expensive and result in a lot of washing up. It also often makes the person with dietary requirements feel like a problem or a hassle! “For me, the solution has always been to just make the entire dish gluten-free and nine times out of 10, not only is it possible, but nobody would notice the difference. For example, no one would ever know my Yorkshire puddings were gluten-free. Nor my gluten-free flatbreads (pictured above). So naturally, there's no need to make a 'special batch' just for one person. That way, everyone's happy and normality is restored!” There are, of course, many dishes that are naturally gluten-free and will appeal for family meals such as this Hot honey chicken and sweet potato traybake, and this salmon traybake. Pair pricier gluten-free substitutes with budget ingredients When buying your gluten-free specialist ingredients consider whether you’ll be able to use them regularly in your cooking to make them worth the spend. “Some gluten-free ingredients can cost considerably more than their gluten-containing counterparts, but it's likely that most of the dishes you love eating at home only require a small amount of those costly ingredients - such as gluten-free soy sauce, gluten-free plain flour or cornflour (for thickening sauces) or gluten-free breadcrumbs,” says Excell. Then, it’s a case of pairing these pricier ingredients with budget ingredients. “Some of the most family-friendly dishes are those which are largely comprised of affordable ingredients like tinned tomatoes, tinned beans, potatoes and other veg, which is why you see them in so many family meals and it’s so common to see them on our plates. “Luckily, with a few gluten-free swaps it’s easy to turn these regular ingredients into family friendly meals.” Family favourites that are easy to make gluten-free “My favourite budget-friendly family-style meals include…” One-pan gluten-free lasagne “Family life can be hectic enough without throwing making a lasagne from scratch into your evening plans. Yet when you crave all the comfort of this legendary, layered pasta dish but lack the time to make it happen, this fast-tracked version is here for you! “The key is to avoid overcooking the pasta, otherwise it can easily break when the dish is stirred. Once the lasagne sheets are cooked al dente, don't cook them for any longer and continue with the next steps of the recipe. Gluten-free chilli “A good chilli con carne or veggie chilli are great and filling. For these, use gluten-free stock cubes and avoid packet chilli con carne spice blends as they often contain wheat.” Gluten-free cottage pie “I like to reduce the cost by using half mince and half lentils and once again use gluten-free stock cubes. Some recipes call for Worcestershire sauce and you can buy a gluten-free version but once again, think about if you’ll use it regularly.“You probably will want to use a little gluten-free flour to thicken the gravy.” Gluten-free curry “I love making dishes in the slow cooker as it saves money in itself and you can make a large amount of food at once. A chickpea and potato curry is incredibly cheap, filling and delicious and one of my favourites. I always make extra and have portions in the freezer for when I don’t have time to cook.” Use cooking methods that suit the size of your family “One of the questions I'm most commonly asked is how to scale up a recipe for a crowd - so if a dish serves 2-3 people, how would it be best to make it serve 6-8? If you have a big family this is something you’ll be wondering, too. “Of course, doubling the quantities for the recipe is an obvious start! But with a stir-fry for example, it isn't so easy to just double everything needed and proceed with the recipe as normal. “Not only would your wok likely not be big enough for that quantity of food, but even if you did, it's then almost impossible to get that crispy, trademark wok-fried finish due to the large quantity. For recipes like this, they're either best cooked in two separate batches or instead, outsourcing the main bulk of the dish to your oven or air fryer; for example, you could roast or air fry all of the veg required, then simply chuck them into the wok at the end. Though this is quite a specific example, I feel it best exemplifies some of the considerations you might not otherwise think about when practically scaling up a recipe for larger families.” Don’t forget about (gluten-free) puddings “I’ve come up with a recipe for chocolate brownies – an absolute classic family favourite that everyone enjoys, whether they're gluten-free or not. You can either slice it into nine for a dessert size portion or slice into 16 for fudgy brownie bites.” And, whether it’s a birthday cake or just a batch of cookies to eat in front of the sofa, there are easy ways to make gluten-free options. “If you're totally new to gluten-free baking, one thing you need to know is a good gluten-free plain/self-raising flour blend in combination with a little xanthan gum is a great substitute for wheat flour in 90% of all gluten-containing recipes like cookies, cakes, traybakes, pancakes and pudding recipes.” Originally published August 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0aeb3bdbfd0cbff839" }	1eff24b0838d77dff6500753abc540397584dbbae0ab740476e14d91c00d30a5	How to improve IBS through your diet As science discovers more about IBS, it's becoming clearer how people can limit symptoms by adapting their diets. https://ichef.bbci.co.uk/images/ic/480xn/p0g0ngrc.jpg “Bloating, loose stools, constipation, abdominal distension, excess gas, stomach pain…” Kirsten Jackson, AKA The IBS Dietician, is listing the most common symptoms associated with Irritable Bowel Syndrome (IBS). Prior to her diagnosis in her twenties, she struggled with all of them too. The condition is more common than you’d think. It’s estimated that around one in 10 people in the UK have IBS. While it’s known that diet can impact the severity of symptoms, there is no one-size-fits-all approach when it comes to what to eat and what to be wary of. Something that helps one person with IBS may not help another. “Prior to diagnosis, I tried things like avoiding fibre or gluten, meaning my diet would become quite restricted. So eventually I would fall off the wagon and then make myself feel guilty that I hadn’t stuck it out,” explains Jackson. “But none of it worked anyway. “After diagnosis I was already a dietitian, so I had a slightly different outlook than other people. I tried the low FODMAP diet process, probiotics, various other supplements and my symptoms did get a little better, although nothing made a huge difference. “After a couple of years I realised these sorts of tactics were not going to work and so I started to read more – that’s when I found the ‘take control’ approach. It involves sleep, movement, nutrition and mental health. By looking at all these factors, I was able to improve my gut’s tolerance to certain foods.” What foods could trigger IBS symptoms? https://ichef.bbci.co.uk/images/ic/480xn/p0g0njlv.jpg High-FODMAP foods include bread, garlic and some cheeses You’ve probably heard of the low-FODMAP diet and how it has been used to treat a variety of stomach-related health complaints. But what does this mean in terms of foods to avoid? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – this basically describes a specific type of carbohydrate. “High-FODMAP foods – like onion, bread, garlic – are broken down by bacteria in the gut and give off gas and draw in water. In people with IBS, this may cause symptoms,” explains Jackson. However, she is quick to add that “they are also prebiotics and good for the gut, so it is important that people do not simply cut them out. Instead, they need to work through the low-FODMAP process to figure out what they can tolerate.” Aside from FODMAP ingredients, Jackson explains that caffeine and alcohol could also negatively impact those with IBS. “Caffeine may cause looser stools and pain. Most people are aware of this but what is sometimes missed is that caffeine can worsen anxiety, which is directly linked to IBS. Plus, caffeine has around a 10-hour life span in your body, meaning it can worsen sleep. Poor sleep is also directly linked to poorer IBS management. “Alcohol typically causes us to feel sleepy or relaxed but it actually disrupts the sleep cycles and so worsens our sleep. It is also linked to higher levels of depression and can cause looser stools, too. So even having just one drink should be a careful consideration for someone with IBS.” ‘Don’t jump to a low-FODMAP diet’ Cambridge University’s Prof Miles Parkes has carried out lots of research into IBS. In November 2021 he published a study into how different people with IBS responded to a low-FODMAP diet. While he found that it can definitely help improve the gut microbiome of some people with IBS, he still advises against diving straight into this challenging diet. “A low-FODMAP diet is quite a tough diet for people to follow,” says Parkes. “For many people with IBS, there are other, easier ways for them to manage it, including through dietary restriction but without needing to go all the way to a low-FODMAP diet. So typically, for example, a low-fibre diet will get about half of people better. And if it doesn’t, you might try a lactose exclusion diet or try avoiding gluten and wheat. “If none of those tactics work, then yes, a low-FODMAP diet is a good option. But experts go there as a second-line dietary therapy rather than advising it first.” For Jackson, finding the right diet has involved trial and error. “My diet now includes a large variety of foods and is high fibre. I’ve found that I cannot tolerate too much lactose but enough to allow me to have milk with breakfast. I also found that beans and pulses in larger amounts are an issue. But this is very personal to me.” The link between diet, mental health and IBS As Jackson explains, she sees good mental health as an important factor in an IBS treatment plan – diet alone is not enough. The science backs this up – with a growing number of research papers highlighting just how diet and mental health are inextricably connected. Could helping one also help the other? Parkes and his team conducted a wide-scale study investigating the relationship between mental health disorders and IBS and found that the same gene variants that signify IBS are also commonly found in people with mental health disorders. “Anxiety, neuroticism and depression are way out in front in terms of being genetically similar to IBS. “We’re able to say with some level of certainty that essentially IBS and anxiety are coming from the same place, they share a genetic origin. People who are at risk of one are much more at risk of the other as well.” Whether this means you could treat some mental health disorders and IBS using your diet is still to be discovered, says Parkes. Though there is encouraging research that highlights that increasing your gut microbiome could help both. Prof Felice Jacka, director of the Food and Mood Centre at Australia’s Deakin University, has carried out research which has established a link between improved microbiome and the alleviation of anxiety symptoms. “Our new knowledge regarding the role of the gut bacteria in mental and brain health represents a major step forward. And diet is one of the most important factors affecting the health of the gut and its bacteria – with impact happening very quickly. “There is a huge amount of effort going into research in this field around the world now. I expect that it won’t be long before we have some very important insights and tools by which we can manipulate our gut health to improve our mental and physical health. The most important of these will involve food, but probiotics and prebiotic supplements and fermented foods are likely to also be part of this approach to prevention and treatment.” If you’re unsure as to whether you have IBS, the most important thing, say the experts, is to seek professional help. “You must go and get tested if you have any digestive symptoms,” says Jackson. “Conditions like coeliac disease, IBD, infections, parasites and bowel cancer can display the same symptoms as IBS,” so it’s crucial to pinpoint what’s causing the issue in order to manage it. Originally published July 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/ibs_diet", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How to improve IBS through your diet", "content": "As science discovers more about IBS, it's becoming clearer how people can limit symptoms by adapting their diets. https://ichef.bbci.co.uk/images/ic/480xn/p0g0ngrc.jpg “Bloating, loose stools, constipation, abdominal distension, excess gas, stomach pain…” Kirsten Jackson, AKA The IBS Dietician, is listing the most common symptoms associated with Irritable Bowel Syndrome (IBS). Prior to her diagnosis in her twenties, she struggled with all of them too. The condition is more common than you’d think. It’s estimated that around one in 10 people in the UK have IBS. While it’s known that diet can impact the severity of symptoms, there is no one-size-fits-all approach when it comes to what to eat and what to be wary of. Something that helps one person with IBS may not help another. “Prior to diagnosis, I tried things like avoiding fibre or gluten, meaning my diet would become quite restricted. So eventually I would fall off the wagon and then make myself feel guilty that I hadn’t stuck it out,” explains Jackson. “But none of it worked anyway. “After diagnosis I was already a dietitian, so I had a slightly different outlook than other people. I tried the low FODMAP diet process, probiotics, various other supplements and my symptoms did get a little better, although nothing made a huge difference. “After a couple of years I realised these sorts of tactics were not going to work and so I started to read more – that’s when I found the ‘take control’ approach. It involves sleep, movement, nutrition and mental health. By looking at all these factors, I was able to improve my gut’s tolerance to certain foods.” What foods could trigger IBS symptoms? https://ichef.bbci.co.uk/images/ic/480xn/p0g0njlv.jpg High-FODMAP foods include bread, garlic and some cheeses You’ve probably heard of the low-FODMAP diet and how it has been used to treat a variety of stomach-related health complaints. But what does this mean in terms of foods to avoid? FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols – this basically describes a specific type of carbohydrate. “High-FODMAP foods – like onion, bread, garlic – are broken down by bacteria in the gut and give off gas and draw in water. In people with IBS, this may cause symptoms,” explains Jackson. However, she is quick to add that “they are also prebiotics and good for the gut, so it is important that people do not simply cut them out. Instead, they need to work through the low-FODMAP process to figure out what they can tolerate.” Aside from FODMAP ingredients, Jackson explains that caffeine and alcohol could also negatively impact those with IBS. “Caffeine may cause looser stools and pain. Most people are aware of this but what is sometimes missed is that caffeine can worsen anxiety, which is directly linked to IBS. Plus, caffeine has around a 10-hour life span in your body, meaning it can worsen sleep. Poor sleep is also directly linked to poorer IBS management. “Alcohol typically causes us to feel sleepy or relaxed but it actually disrupts the sleep cycles and so worsens our sleep. It is also linked to higher levels of depression and can cause looser stools, too. So even having just one drink should be a careful consideration for someone with IBS.” ‘Don’t jump to a low-FODMAP diet’ Cambridge University’s Prof Miles Parkes has carried out lots of research into IBS. In November 2021 he published a study into how different people with IBS responded to a low-FODMAP diet. While he found that it can definitely help improve the gut microbiome of some people with IBS, he still advises against diving straight into this challenging diet. “A low-FODMAP diet is quite a tough diet for people to follow,” says Parkes. “For many people with IBS, there are other, easier ways for them to manage it, including through dietary restriction but without needing to go all the way to a low-FODMAP diet. So typically, for example, a low-fibre diet will get about half of people better. And if it doesn’t, you might try a lactose exclusion diet or try avoiding gluten and wheat. “If none of those tactics work, then yes, a low-FODMAP diet is a good option. But experts go there as a second-line dietary therapy rather than advising it first.” For Jackson, finding the right diet has involved trial and error. “My diet now includes a large variety of foods and is high fibre. I’ve found that I cannot tolerate too much lactose but enough to allow me to have milk with breakfast. I also found that beans and pulses in larger amounts are an issue. But this is very personal to me.” The link between diet, mental health and IBS As Jackson explains, she sees good mental health as an important factor in an IBS treatment plan – diet alone is not enough. The science backs this up – with a growing number of research papers highlighting just how diet and mental health are inextricably connected. Could helping one also help the other? Parkes and his team conducted a wide-scale study investigating the relationship between mental health disorders and IBS and found that the same gene variants that signify IBS are also commonly found in people with mental health disorders. “Anxiety, neuroticism and depression are way out in front in terms of being genetically similar to IBS. “We’re able to say with some level of certainty that essentially IBS and anxiety are coming from the same place, they share a genetic origin. People who are at risk of one are much more at risk of the other as well.” Whether this means you could treat some mental health disorders and IBS using your diet is still to be discovered, says Parkes. Though there is encouraging research that highlights that increasing your gut microbiome could help both. Prof Felice Jacka, director of the Food and Mood Centre at Australia’s Deakin University, has carried out research which has established a link between improved microbiome and the alleviation of anxiety symptoms. “Our new knowledge regarding the role of the gut bacteria in mental and brain health represents a major step forward. And diet is one of the most important factors affecting the health of the gut and its bacteria – with impact happening very quickly. “There is a huge amount of effort going into research in this field around the world now. I expect that it won’t be long before we have some very important insights and tools by which we can manipulate our gut health to improve our mental and physical health. The most important of these will involve food, but probiotics and prebiotic supplements and fermented foods are likely to also be part of this approach to prevention and treatment.” If you’re unsure as to whether you have IBS, the most important thing, say the experts, is to seek professional help. “You must go and get tested if you have any digestive symptoms,” says Jackson. “Conditions like coeliac disease, IBD, infections, parasites and bowel cancer can display the same symptoms as IBS,” so it’s crucial to pinpoint what’s causing the issue in order to manage it. Originally published July 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0aeb3bdbfd0cbff83a" }	5d222106b3d10bae7699de9474bd890bb1f95156ccc5fd8e387fc73093a13c81	How I manage a gluten-free diet on a budget Shop-bought gluten-free breads, pasta, biscuits and cereal are convenient for sure, but don’t come cheap. Here’s how I follow a gluten-free diet on a budget, and what the experts suggest By Lauren Potts https://ichef.bbci.co.uk/images/ic/480xn/p0fqd726.jpg Eight years ago, gluten and I parted ways. After years of stomach issues, I was referred to a dietitian who advised I try following a gluten-free diet. While I was grateful to see an almost immediate improvement in my symptoms, I missed flaky warm croissants and wedges of buttery toast. So, I did what many a newly diagnosed gluten-freer would do and replaced all the things I missed with pricey free-from alternatives. I went to a fancy bakery and bought a rock-hard brick of free-from ‘sourdough’ that cost four times as much as a normal loaf. I ordered the gluten-free pizza that was half the size of a regular one but cost £2 more. I bought tiny biscuits that contained neither gluten nor joy. This was an expensive way to shop and eat – and it was no fun at all. So, in a bid save myself money and disappointment, I started to change my food habits. Here’s what I learned. Go au naturel Instead of buying gluten-free versions of the things I missed, I researched natural alternatives. I discovered that buckwheat flour makes tasty breakfast muffins and pancakes, gram flour is just the thing for crispy onion bhajis and brownies can be whipped up with ground almonds, black beans, or sweet potato. I made my own pesto from scratch and swapped soy sauce for tamari. Where I previously reached for pasta, I opted for potatoes, lentils, rice noodles and polenta. Eating this way is something gluten-free expert and best-selling author Becky Excell says is key to keeping costs down. “It’s about being aware that the majority of what’s the supermarket is naturally gluten free, and that those foods aren’t always going to be in the free-from aisle,” says Becky, who’s been living gluten-free since 2009 when her doctor diagnosed her with IBS. “People end up buying a free-from pasta sauce which is a waste of money because a lot of pasta sauces in the normal aisle are gluten free anyway. But ideally, you’d go one step further and just buy tinned tomatoes, some spices and herbs to make your own, because you can save so much money.” Bulk cook and freeze I’d always enjoyed cooking and knew my way around a recipe, but needed to know how to make tweaks to keep gluten at bay. I learned I could still make a chilli and a shepherd’s pie simply by using gluten-free stock. I became savvy about which supermarkets sold sausages made with gluten-free breadcrumbs as standard so I could make my favourite casserole on the cheap. I became very good friends with eggs, experimenting with frittatas and shakshuka. Though not everyone has the time or inclination to cook from scratch every day, both Becky and I have found it’s one of the best ways to make sure you can eat safely and also cheaply, since you can buy ingredients in bulk. “When you go to the supermarket they’re preying on you to buy convenience stuff that costs more money, so if you can cook from scratch you can save a huge amount,” says Becky. “But if you’re not up for cooking tonnes, batch cook once then bag it up and freeze complete meals – then you’ve got your own ready meals that cost much less. And because you can buy a 750g pack of mince instead of 250g, that saves money per kilo.” https://ichef.bbci.co.uk/images/ic/480xn/p0fqdnl3.jpg Blogger Becky Excell has thousands of followers on social media with people frequently requesting advice on how to make recipes gluten free Becky also recommends stocking up on frozen vegetables and fish fillets which are typically cheaper than fresh. Eating more plants and less meat can also help bring the food bill down, she says. “I would never have gone near a chickpea in the past. I thought every meal had to have [meat], but chickpeas cost 41p whereas the cost of chicken is almost laughable. So if a couple of times a week you use lentils or black beans, you can really save money. And meals like curries don’t even need meat, it’s about the flavours – which lentils, for example, absorb so well.” Learn to experiment One of Becky’s most popular recipes is a cheap potato and pea curry which is naturally gluten free and spiced up with store cupboard staples. She recommends keeping cumin, paprika and curry powder to hand because they can completely change a low-cost ingredient. “People often feel they eat the same thing over and over again, but once you experiment with basic herbs and spices and have some fun, tiny amounts can transform a meal into something completely different.” Becky began experimenting out of necessity and launched her blog in 2013. She too had found it hard to adjust to gluten-free life and had fallen into the trap of buying free-from products, repeatedly eating the same things, or simply going without. “I’d eat a bolognese but not have anything with it, or I’d just have a jacket potato. So I started going to the free-from aisle and it was just so expensive. Everything was just that little bit more rubbish and it felt like I was always having to make a compromise. “So I started to create recipes in a semi-selfish way because it’s just the stuff I wanted to eat – that’s how [the blog] started. Then people found these recipes and it became this community.” Becky now has 340,000 Instagram followers and five books to her name. She also won Best Food Personality at last year’s Observer Food Monthly awards. She is constantly asked by her audience to reimagine gluten-filled favourites they miss and, as such, has created a niche for developing free-from versions of classics. Her Yorkshire pudding recipe is one of her most popular. Becky’s also asked a lot about bread – a household essential for many but a costly and usually disappointing experience for the gluten-free among us. Her flatbread recipe is another of her most-viewed (and also one of her cheapest) recipes, using only gluten-free flour and Greek yoghurt. “Mix those things together and you can make flatbreads, naans, pizza bases and dough balls,” says Becky, who recommends buying own-brand versions of both ingredients to bring the price down even further. Plan like a pro On a Sunday afternoon, Becky loosely maps out the week’s meals then does a single supermarket shop to buy exactly what she needs, rather than going to more expensive corner shops multiple times a week. “Just spending that little bit of time when you’re watching telly, even just five or 10 minutes, can make your meals so much more delicious. It just gives you a basic reference each week and means you’re getting lots of good stuff in your diet. And you’re not buying loads of vegetables you don’t know what to do with and end up wasting.” Thinking ahead can also help avoid having to make different meals for others in the house. “A lot of meals, especially at dinnertime, are naturally gluten free and even the ones that maybe do contain gluten you can usually change,” says Becky. “For example, you can use gluten-free flour to thicken a sauce – it won’t make any difference to the taste. The only thing you might have to do differently is make two different pastas.” Go energy efficient Given the recent rise in energy prices, appliances like air fryers and slow cookers have soared in popularity because they often cost less to run than a conventional oven. “An oven is a huge space to heat up, especially for a single portion. But with an air fryer you just switch it on [and it’s ready to go],” says Becky. “And a slow cooker can be ridiculously cheap in comparison to putting something on the hob.” She says the recipe options for both are endless and her family recently did a whole roast dinner by putting the lamb in the slow cooker and the veg in the air fryer. “The oven wasn’t used at all, so it just shows what’s possible.” Becky does warn, though, that if you live in a household where others eat gluten, it’s worth being aware of cross-contamination in these kinds of appliances. For Becky, the ultimate goal is to feel like she’s not missing out by following a gluten-free diet and she hopes her recipes show it doesn’t have to cost the earth, either. “When you first go gluten free, it’s easy to think that everything has to change. But when you sit back and relax you realise it’s not like that. I hope I [help] many gluten-free folk feel like they don’t have to miss out – and can eat on a budget too.” Originally published May 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/gluten_free_budget", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How I manage a gluten-free diet on a budget", "content": "Shop-bought gluten-free breads, pasta, biscuits and cereal are convenient for sure, but don’t come cheap. Here’s how I follow a gluten-free diet on a budget, and what the experts suggest By Lauren Potts https://ichef.bbci.co.uk/images/ic/480xn/p0fqd726.jpg Eight years ago, gluten and I parted ways. After years of stomach issues, I was referred to a dietitian who advised I try following a gluten-free diet. While I was grateful to see an almost immediate improvement in my symptoms, I missed flaky warm croissants and wedges of buttery toast. So, I did what many a newly diagnosed gluten-freer would do and replaced all the things I missed with pricey free-from alternatives. I went to a fancy bakery and bought a rock-hard brick of free-from ‘sourdough’ that cost four times as much as a normal loaf. I ordered the gluten-free pizza that was half the size of a regular one but cost £2 more. I bought tiny biscuits that contained neither gluten nor joy. This was an expensive way to shop and eat – and it was no fun at all. So, in a bid save myself money and disappointment, I started to change my food habits. Here’s what I learned. Go au naturel Instead of buying gluten-free versions of the things I missed, I researched natural alternatives. I discovered that buckwheat flour makes tasty breakfast muffins and pancakes, gram flour is just the thing for crispy onion bhajis and brownies can be whipped up with ground almonds, black beans, or sweet potato. I made my own pesto from scratch and swapped soy sauce for tamari. Where I previously reached for pasta, I opted for potatoes, lentils, rice noodles and polenta. Eating this way is something gluten-free expert and best-selling author Becky Excell says is key to keeping costs down. “It’s about being aware that the majority of what’s the supermarket is naturally gluten free, and that those foods aren’t always going to be in the free-from aisle,” says Becky, who’s been living gluten-free since 2009 when her doctor diagnosed her with IBS. “People end up buying a free-from pasta sauce which is a waste of money because a lot of pasta sauces in the normal aisle are gluten free anyway. But ideally, you’d go one step further and just buy tinned tomatoes, some spices and herbs to make your own, because you can save so much money.” Bulk cook and freeze I’d always enjoyed cooking and knew my way around a recipe, but needed to know how to make tweaks to keep gluten at bay. I learned I could still make a chilli and a shepherd’s pie simply by using gluten-free stock. I became savvy about which supermarkets sold sausages made with gluten-free breadcrumbs as standard so I could make my favourite casserole on the cheap. I became very good friends with eggs, experimenting with frittatas and shakshuka. Though not everyone has the time or inclination to cook from scratch every day, both Becky and I have found it’s one of the best ways to make sure you can eat safely and also cheaply, since you can buy ingredients in bulk. “When you go to the supermarket they’re preying on you to buy convenience stuff that costs more money, so if you can cook from scratch you can save a huge amount,” says Becky. “But if you’re not up for cooking tonnes, batch cook once then bag it up and freeze complete meals – then you’ve got your own ready meals that cost much less. And because you can buy a 750g pack of mince instead of 250g, that saves money per kilo.” https://ichef.bbci.co.uk/images/ic/480xn/p0fqdnl3.jpg Blogger Becky Excell has thousands of followers on social media with people frequently requesting advice on how to make recipes gluten free Becky also recommends stocking up on frozen vegetables and fish fillets which are typically cheaper than fresh. Eating more plants and less meat can also help bring the food bill down, she says. “I would never have gone near a chickpea in the past. I thought every meal had to have [meat], but chickpeas cost 41p whereas the cost of chicken is almost laughable. So if a couple of times a week you use lentils or black beans, you can really save money. And meals like curries don’t even need meat, it’s about the flavours – which lentils, for example, absorb so well.” Learn to experiment One of Becky’s most popular recipes is a cheap potato and pea curry which is naturally gluten free and spiced up with store cupboard staples. She recommends keeping cumin, paprika and curry powder to hand because they can completely change a low-cost ingredient. “People often feel they eat the same thing over and over again, but once you experiment with basic herbs and spices and have some fun, tiny amounts can transform a meal into something completely different.” Becky began experimenting out of necessity and launched her blog in 2013. She too had found it hard to adjust to gluten-free life and had fallen into the trap of buying free-from products, repeatedly eating the same things, or simply going without. “I’d eat a bolognese but not have anything with it, or I’d just have a jacket potato. So I started going to the free-from aisle and it was just so expensive. Everything was just that little bit more rubbish and it felt like I was always having to make a compromise. “So I started to create recipes in a semi-selfish way because it’s just the stuff I wanted to eat – that’s how [the blog] started. Then people found these recipes and it became this community.” Becky now has 340,000 Instagram followers and five books to her name. She also won Best Food Personality at last year’s Observer Food Monthly awards. She is constantly asked by her audience to reimagine gluten-filled favourites they miss and, as such, has created a niche for developing free-from versions of classics. Her Yorkshire pudding recipe is one of her most popular. Becky’s also asked a lot about bread – a household essential for many but a costly and usually disappointing experience for the gluten-free among us. Her flatbread recipe is another of her most-viewed (and also one of her cheapest) recipes, using only gluten-free flour and Greek yoghurt. “Mix those things together and you can make flatbreads, naans, pizza bases and dough balls,” says Becky, who recommends buying own-brand versions of both ingredients to bring the price down even further. Plan like a pro On a Sunday afternoon, Becky loosely maps out the week’s meals then does a single supermarket shop to buy exactly what she needs, rather than going to more expensive corner shops multiple times a week. “Just spending that little bit of time when you’re watching telly, even just five or 10 minutes, can make your meals so much more delicious. It just gives you a basic reference each week and means you’re getting lots of good stuff in your diet. And you’re not buying loads of vegetables you don’t know what to do with and end up wasting.” Thinking ahead can also help avoid having to make different meals for others in the house. “A lot of meals, especially at dinnertime, are naturally gluten free and even the ones that maybe do contain gluten you can usually change,” says Becky. “For example, you can use gluten-free flour to thicken a sauce – it won’t make any difference to the taste. The only thing you might have to do differently is make two different pastas.” Go energy efficient Given the recent rise in energy prices, appliances like air fryers and slow cookers have soared in popularity because they often cost less to run than a conventional oven. “An oven is a huge space to heat up, especially for a single portion. But with an air fryer you just switch it on [and it’s ready to go],” says Becky. “And a slow cooker can be ridiculously cheap in comparison to putting something on the hob.” She says the recipe options for both are endless and her family recently did a whole roast dinner by putting the lamb in the slow cooker and the veg in the air fryer. “The oven wasn’t used at all, so it just shows what’s possible.” Becky does warn, though, that if you live in a household where others eat gluten, it’s worth being aware of cross-contamination in these kinds of appliances. For Becky, the ultimate goal is to feel like she’s not missing out by following a gluten-free diet and she hopes her recipes show it doesn’t have to cost the earth, either. “When you first go gluten free, it’s easy to think that everything has to change. But when you sit back and relax you realise it’s not like that. I hope I [help] many gluten-free folk feel like they don’t have to miss out – and can eat on a budget too.” Originally published May 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0aeb3bdbfd0cbff83b" }	b30901de7bd2ebbed613bfe4fe2b12f53ca777761cfedc62b484ad8affabb47a	Is bread bad for you? by Dan Lepard, in association with nutritionist Azmina Govindji Bread has been a staple of our diet since ancient times. Primitive people baked flat breads 12,000 years ago by mixing flour and water and baking them in the sun. The Egyptians are thought to have discovered how to make risen bread with a starter made from wild yeast. Today, bread is sometimes demonised as a carbohydrate source that makes people fat, and it is often the first thing thrown out by dieters. Some argue that industrial bread production means too many preservatives, additives and salt, making it unhealthy. But bread can be a good source of both carbohydrates and whole grains that are needed in a balanced diet. Different breads have different properties. Instead of avoiding bread, knowing what is in each slice and watching how much of it you eat each day is usually the healthier course. A tale of two loaves When it comes to nutrition, which is better: homemade or shop-bought? What's in your bread? Various types of flour are used in bread making. Wholemeal flour is made from whole wheat grains, while white flour is made only from the central part of the grain, the endosperm. Salt is needed to control yeast growth, make the dough more stretchy and enhance flavour. Is one type of bread better than another? All bread is a great source of carbohydrates, the body's energy fuel. But the carbohydrates in wholemeal bread are digested more slowly than those in the more refined white bread, and so keep you going for longer. Wholemeal bread usually also contains more fibre and nutrients like vitamin B, calcium and iron, which tend to be lost in the white flour refining process – although some of these ‘micronutrients’ must now by law be put back into white flour after milling. Factory-baked loaves may contain additional ingredients such as sugar, oil, vinegar, preservatives and flour treatment agents. Which bread is healthiest? https://ichef.bbci.co.uk/images/ic/480xn/p063h976.png Who should avoid bread? Counting your calorie intake is a good idea if you want to lose weight. But of course it’s not just carbohydrates that pile on calories. Some people avoid bread because they have an intolerance to wheat or gluten (a protein found in wheat). A smaller number of people are allergic to wheat. Wheat intolerance can give rise to bloating, diarrhoea and other digestive problems, and requires blood tests and internal examinations for a diagnosis. Allergic reactions to wheat can come on very suddenly and so are easier to identify. Around one in a hundred people in the UK have the more serious coeliac disease, an auto-immune disease in which gluten damages the small intestine and impairs the body’s ability to absorb food. But bread can still be on the menu if you are coeliac, wheat intolerant or allergic – it just needs to be made with wheat-free or gluten-free flours. If you think you have a problem with bread you should talk to your doctor. Unless you have one of these conditions, there is no evidence that eating bread can cause bloating or other digestive problems. How to make sourdough bread Patrick Ryans makes a sourdough loaf	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/diets/is_bread_bad_for_you", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Is bread bad for you?", "content": "by Dan Lepard, in association with nutritionist Azmina Govindji Bread has been a staple of our diet since ancient times. Primitive people baked flat breads 12,000 years ago by mixing flour and water and baking them in the sun. The Egyptians are thought to have discovered how to make risen bread with a starter made from wild yeast. Today, bread is sometimes demonised as a carbohydrate source that makes people fat, and it is often the first thing thrown out by dieters. Some argue that industrial bread production means too many preservatives, additives and salt, making it unhealthy. But bread can be a good source of both carbohydrates and whole grains that are needed in a balanced diet. Different breads have different properties. Instead of avoiding bread, knowing what is in each slice and watching how much of it you eat each day is usually the healthier course. A tale of two loaves When it comes to nutrition, which is better: homemade or shop-bought? What's in your bread? Various types of flour are used in bread making. Wholemeal flour is made from whole wheat grains, while white flour is made only from the central part of the grain, the endosperm. Salt is needed to control yeast growth, make the dough more stretchy and enhance flavour. Is one type of bread better than another? All bread is a great source of carbohydrates, the body's energy fuel. But the carbohydrates in wholemeal bread are digested more slowly than those in the more refined white bread, and so keep you going for longer. Wholemeal bread usually also contains more fibre and nutrients like vitamin B, calcium and iron, which tend to be lost in the white flour refining process – although some of these ‘micronutrients’ must now by law be put back into white flour after milling. Factory-baked loaves may contain additional ingredients such as sugar, oil, vinegar, preservatives and flour treatment agents. Which bread is healthiest? https://ichef.bbci.co.uk/images/ic/480xn/p063h976.png Who should avoid bread? Counting your calorie intake is a good idea if you want to lose weight. But of course it’s not just carbohydrates that pile on calories. Some people avoid bread because they have an intolerance to wheat or gluten (a protein found in wheat). A smaller number of people are allergic to wheat. Wheat intolerance can give rise to bloating, diarrhoea and other digestive problems, and requires blood tests and internal examinations for a diagnosis. Allergic reactions to wheat can come on very suddenly and so are easier to identify. Around one in a hundred people in the UK have the more serious coeliac disease, an auto-immune disease in which gluten damages the small intestine and impairs the body’s ability to absorb food. But bread can still be on the menu if you are coeliac, wheat intolerant or allergic – it just needs to be made with wheat-free or gluten-free flours. If you think you have a problem with bread you should talk to your doctor. Unless you have one of these conditions, there is no evidence that eating bread can cause bloating or other digestive problems. How to make sourdough bread Patrick Ryans makes a sourdough loaf" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0beb3bdbfd0cbff83c" }	d91723b621c5a924080751e8fd4854e214e034b71c5521ab7736a528547bb880	Will eating more protein help you get fit at home? With the UK in lockdown, many of us are looking for ways to get fit at home, and may consider increasing our protein intake to fuel exercise. Protein powder, a once niche product for bodybuilders, can now be found on supermarket shelves, in shakes, bars, fortified foods, capsules and even sweets. In 2016, a Mintel survey found nearly one in ten Brits had used protein powder in the three months leading up to the study. BBC One’s The Truth About… Getting Fit at Home reveals expert advice on whether we need to boost our protein intake and what to consider before consuming protein shakes and supplements. https://ichef.bbci.co.uk/images/ic/480xn/p09344pg.jpg Mehreen Baig explores how to get maximum return for your fitness effort in The Truth About... Getting Fit at Home on BBC iPlayer. Do you need to supplement your protein intake? The Department of Health recommends 55.5g per day protein intake for men and 45g for women. But the average amount consumed by a 19-64-year-old man is 87.4g daily and woman 66.6g, according to the UK National Diet and Nutrition Survey. Protein requirements vary from person to person, depending on weight and physical exertion. “Those training to improve strength, fitness or similar need a little more protein”, says Graeme Close, Professor of Human Physiology at Liverpool John Moores University. He recommends a total of 1.5g protein per kg body weight for a person regularly training (90g protein for a 60kg person, for example). Protein shakes are “a convenience, not a necessity” for most people, says Professor Close, adding “the best way to get your protein is from food”. However, there are instances when protein products might be beneficial. https://ichef.bbci.co.uk/images/ic/480xn/p093b0nt.png Graeme Close, Professor of Human Physiology at Liverpool John Moores University Is it better to consume protein through food? The most common type of protein shake is made from whey, a by-product of cheese. It’s “milk with the fats and sugar skimmed out”, says Professor Close. “Other forms of protein have become very popular, with various vegan proteins and blends including hemp, rice and pea protein”, says personal trainer Scott Laidler. But are they necessary? It’s important for those training to eat a “consistent amount of protein throughout the day”, comments Professor Close. So if it’s not possible to eat when you need to, a protein product can help supplement the diet to meet a training target. But he recommends eating food naturally rich in protein throughout the day. “Wake up in the morning and have an omelette, smoked salmon or yoghurt and berries”, he says. Meats such as beef and chicken, fish, eggs, dairy, lentils, beans, pulses, tofu and soy-based products are all good protein sources. You can find protein-packed veggie recipes and a variety of higher-protein dishes on BBC Food. https://ichef.bbci.co.uk/images/ic/480xn/p093b0nt.png Graeme Close, Professor of Human Physiology at Liverpool John Moores University Will protein powder help you build muscle? “You see all these pictures [of people] in men’s health magazines looking like Arnold Schwarzenegger in the mid-’80s, holding a protein shake”, says Professor Close. “They don’t look like that because of a shake, they’ve trained the house down and the rest of their diet is immaculate.” While you need protein to synthesise new muscle growth, “results will only be seen when following a well-considered exercise programme, eating a well-constructed diet, and getting adequate rest and recovery from your training”, advises Laidler. Protein shakes aren’t “a magic bullet or some kind of special ‘active ingredient’ that leads to fast results”. When protein is digested from any source, it is broken down into amino acids, the building blocks used for muscle growth. But you can’t grow or strengthen muscles without exercise. Will protein powder help you lose weight? “Protein digestion requires a higher energy expenditure [than some other macronutrients], so can help to reduce appetite”, says Dr Aishah Iqbal, a medical doctor, personal trainer and weight-loss coach. “However, using protein shakes as meal replacements for weight loss is often very unsustainable [and you] will commonly see the weight bounce back once the practice is stopped.” An additional problem is that protein shakes do not have the same nutritional value as food, which makes them unsuitable for meal replacements. “They don’t have all the vitamins and nutrients that a balanced meal would contain”, says Professor Close. Are protein bars healthy? There is a wide range of protein bars, and some are less healthy than others, containing additives, sugar and unhealthy fats, so it’s important to read the label. “You could make your own trail mix, with naturally high-protein ingredients such as nuts and seeds, as an alternative”, says Laidler. https://ichef.bbci.co.uk/images/ic/480xn/p08zc9bh.jpg Exercise as well as nutrition is required for muscle growth How to pick a protein product If you are struggling to reach the required protein level for the amount of exercise you do, despite doing your best to consume protein from naturally protein-rich foods, British Dietetic Association clinical and sports dietitian Rick Miller says it is acceptable to fill “in the gaps with a reputable brand of protein supplement”. “Top athletes use products batch-tested by quality insurance third parties, which often have a logo, such as the Informed-Sport badge”, says Professor Close. He adds this is sound advice for the non-pro supplement taker too. A number of protein powders contain more calories, carbohydrates and protein than you need. Some products, often called “mass gainers”, can be very high in calories and carbohydrates. If you want to take a protein supplement, "always read the label carefully, take the recommended serving size, and don’t be tempted to take far more than is necessary, as this is not supported by the current evidence”, concludes Miller. Protein products are not for everyone “Those with pre-existing kidney issues should be mindful of excessive protein intake, as there is an indication it can worsen the disease”, says Dr Iqbal. If you’re unsure, ask your GP to refer you to a registered dietitian for advice. The NHS website says “there’s also evidence that, in the long term, consuming too much protein can lead to an increased risk of osteoporosis”. Protein supplements are not recommended for children due to the lack of research into long-term effects. To find a suitable trained and qualified sports nutritionist, visit the Sport and Exercise Nutrition Register (SENR) website. You can watch The Truth About… Getting Fit at Home on BBC iPlayer.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/protein_powder", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Will eating more protein help you get fit at home?", "content": "With the UK in lockdown, many of us are looking for ways to get fit at home, and may consider increasing our protein intake to fuel exercise. Protein powder, a once niche product for bodybuilders, can now be found on supermarket shelves, in shakes, bars, fortified foods, capsules and even sweets. In 2016, a Mintel survey found nearly one in ten Brits had used protein powder in the three months leading up to the study. BBC One’s The Truth About… Getting Fit at Home reveals expert advice on whether we need to boost our protein intake and what to consider before consuming protein shakes and supplements. https://ichef.bbci.co.uk/images/ic/480xn/p09344pg.jpg Mehreen Baig explores how to get maximum return for your fitness effort in The Truth About... Getting Fit at Home on BBC iPlayer. Do you need to supplement your protein intake? The Department of Health recommends 55.5g per day protein intake for men and 45g for women. But the average amount consumed by a 19-64-year-old man is 87.4g daily and woman 66.6g, according to the UK National Diet and Nutrition Survey. Protein requirements vary from person to person, depending on weight and physical exertion. “Those training to improve strength, fitness or similar need a little more protein”, says Graeme Close, Professor of Human Physiology at Liverpool John Moores University. He recommends a total of 1.5g protein per kg body weight for a person regularly training (90g protein for a 60kg person, for example). Protein shakes are “a convenience, not a necessity” for most people, says Professor Close, adding “the best way to get your protein is from food”. However, there are instances when protein products might be beneficial. https://ichef.bbci.co.uk/images/ic/480xn/p093b0nt.png Graeme Close, Professor of Human Physiology at Liverpool John Moores University Is it better to consume protein through food? The most common type of protein shake is made from whey, a by-product of cheese. It’s “milk with the fats and sugar skimmed out”, says Professor Close. “Other forms of protein have become very popular, with various vegan proteins and blends including hemp, rice and pea protein”, says personal trainer Scott Laidler. But are they necessary? It’s important for those training to eat a “consistent amount of protein throughout the day”, comments Professor Close. So if it’s not possible to eat when you need to, a protein product can help supplement the diet to meet a training target. But he recommends eating food naturally rich in protein throughout the day. “Wake up in the morning and have an omelette, smoked salmon or yoghurt and berries”, he says. Meats such as beef and chicken, fish, eggs, dairy, lentils, beans, pulses, tofu and soy-based products are all good protein sources. You can find protein-packed veggie recipes and a variety of higher-protein dishes on BBC Food. https://ichef.bbci.co.uk/images/ic/480xn/p093b0nt.png Graeme Close, Professor of Human Physiology at Liverpool John Moores University Will protein powder help you build muscle? “You see all these pictures [of people] in men’s health magazines looking like Arnold Schwarzenegger in the mid-’80s, holding a protein shake”, says Professor Close. “They don’t look like that because of a shake, they’ve trained the house down and the rest of their diet is immaculate.” While you need protein to synthesise new muscle growth, “results will only be seen when following a well-considered exercise programme, eating a well-constructed diet, and getting adequate rest and recovery from your training”, advises Laidler. Protein shakes aren’t “a magic bullet or some kind of special ‘active ingredient’ that leads to fast results”. When protein is digested from any source, it is broken down into amino acids, the building blocks used for muscle growth. But you can’t grow or strengthen muscles without exercise. Will protein powder help you lose weight? “Protein digestion requires a higher energy expenditure [than some other macronutrients], so can help to reduce appetite”, says Dr Aishah Iqbal, a medical doctor, personal trainer and weight-loss coach. “However, using protein shakes as meal replacements for weight loss is often very unsustainable [and you] will commonly see the weight bounce back once the practice is stopped.” An additional problem is that protein shakes do not have the same nutritional value as food, which makes them unsuitable for meal replacements. “They don’t have all the vitamins and nutrients that a balanced meal would contain”, says Professor Close. Are protein bars healthy? There is a wide range of protein bars, and some are less healthy than others, containing additives, sugar and unhealthy fats, so it’s important to read the label. “You could make your own trail mix, with naturally high-protein ingredients such as nuts and seeds, as an alternative”, says Laidler. https://ichef.bbci.co.uk/images/ic/480xn/p08zc9bh.jpg Exercise as well as nutrition is required for muscle growth How to pick a protein product If you are struggling to reach the required protein level for the amount of exercise you do, despite doing your best to consume protein from naturally protein-rich foods, British Dietetic Association clinical and sports dietitian Rick Miller says it is acceptable to fill “in the gaps with a reputable brand of protein supplement”. “Top athletes use products batch-tested by quality insurance third parties, which often have a logo, such as the Informed-Sport badge”, says Professor Close. He adds this is sound advice for the non-pro supplement taker too. A number of protein powders contain more calories, carbohydrates and protein than you need. Some products, often called “mass gainers”, can be very high in calories and carbohydrates. If you want to take a protein supplement, \"always read the label carefully, take the recommended serving size, and don’t be tempted to take far more than is necessary, as this is not supported by the current evidence”, concludes Miller. Protein products are not for everyone “Those with pre-existing kidney issues should be mindful of excessive protein intake, as there is an indication it can worsen the disease”, says Dr Iqbal. If you’re unsure, ask your GP to refer you to a registered dietitian for advice. The NHS website says “there’s also evidence that, in the long term, consuming too much protein can lead to an increased risk of osteoporosis”. Protein supplements are not recommended for children due to the lack of research into long-term effects. To find a suitable trained and qualified sports nutritionist, visit the Sport and Exercise Nutrition Register (SENR) website. You can watch The Truth About… Getting Fit at Home on BBC iPlayer." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0ceb3bdbfd0cbff83d" }	3518e5fb4eb3ceb2316116444dc537d49b29e31fb748fa52bf3dd545281b5f1d	The budget ingredient doctors would “probably prescribe” Pulses, including beans, lentils and peas, are easy to cook, delicious and cheap. What’s more they’re incredibly good for you, says Dr Rupy Aujla. At a time when food budgets are pushed, many of us are trying to find ways to keep costs down while still getting all the nutrients (and flavour) we need. Pulses are a great way to do this, says Aujla. What’s the difference between pulses and legumes? Legumes are the plants, while pulses are the seeds or beans you’ll find in them. For a plant to be classified as a legume it must be part of the fabaceae family. Common pulses include kidney beans, butter beans, red lentils and chickpeas. The health benefits of pulses “Plant-based protein, lots of different types of fibre, very good for your gut health, [beans] are the kind of food we want to be focusing our [meals] around because they’re cheap and so nutritious,” explains Aujla. There’s also evidence eating beans and pulses regularly in the context of a Mediterranean diet may help prevent Type-2 diabetes in older adults at high cardiovascular risk. “If a drug had that kind of result, we’d probably prescribe it”, says Aujla. When combined with grains in a meal, pulses can provide a ‘complete protein’, which means you get all nine essential amino acids (the building blocks of protein) your body needs. For example, wheat is low in the amino acid lysine, but beans are high in it, so you can serve them together for a complete protein, like in Aujla's wholegrain black bean stir-fry. Other pairings include beans on wholegrain toast and hummus with wholewheat pitta. Pulses are also packed with fibre, a nutrient 90% of us lack. Insoluble fibre is believed to be beneficial for your gut microbiome, because bacteria in the gut ferments it. Soluble fibre has been shown to reduce elevated cholesterol levels and promote heart health. Pulses also contain vitamins and minerals, including copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. Dried pulses tend to be cheaper than tinned. Dried red lentils only need boiling for around 20 minutes – try them in Aujla’s red lentil dal or mulligatawny soup. Many dried beans and peas, such as chickpeas, black, pinto and kidney beans, need soaking for several hours before cooking and some need boiling for an hour until soft, but it’s easy to do. To get the same amount of beans as a 400g tin you will need about 120g/4¼oz dried beans. You can prepare more dried beans or peas than you need for a recipe and freeze the leftovers to use another time. Aujia uses dried pinto beans in his chipotle stew and dried kidney beans in smoky jambalaya. Go to BBC Food for more of Aujla’s delicious bean, lentil and chickpea recipes. Originally published July 2021, updated March 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/budget_beans", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The budget ingredient doctors would “probably prescribe”", "content": "Pulses, including beans, lentils and peas, are easy to cook, delicious and cheap. What’s more they’re incredibly good for you, says Dr Rupy Aujla. At a time when food budgets are pushed, many of us are trying to find ways to keep costs down while still getting all the nutrients (and flavour) we need. Pulses are a great way to do this, says Aujla. What’s the difference between pulses and legumes? Legumes are the plants, while pulses are the seeds or beans you’ll find in them. For a plant to be classified as a legume it must be part of the fabaceae family. Common pulses include kidney beans, butter beans, red lentils and chickpeas. The health benefits of pulses “Plant-based protein, lots of different types of fibre, very good for your gut health, [beans] are the kind of food we want to be focusing our [meals] around because they’re cheap and so nutritious,” explains Aujla. There’s also evidence eating beans and pulses regularly in the context of a Mediterranean diet may help prevent Type-2 diabetes in older adults at high cardiovascular risk. “If a drug had that kind of result, we’d probably prescribe it”, says Aujla. When combined with grains in a meal, pulses can provide a ‘complete protein’, which means you get all nine essential amino acids (the building blocks of protein) your body needs. For example, wheat is low in the amino acid lysine, but beans are high in it, so you can serve them together for a complete protein, like in Aujla's wholegrain black bean stir-fry. Other pairings include beans on wholegrain toast and hummus with wholewheat pitta. Pulses are also packed with fibre, a nutrient 90% of us lack. Insoluble fibre is believed to be beneficial for your gut microbiome, because bacteria in the gut ferments it. Soluble fibre has been shown to reduce elevated cholesterol levels and promote heart health. Pulses also contain vitamins and minerals, including copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. Dried pulses tend to be cheaper than tinned. Dried red lentils only need boiling for around 20 minutes – try them in Aujla’s red lentil dal or mulligatawny soup. Many dried beans and peas, such as chickpeas, black, pinto and kidney beans, need soaking for several hours before cooking and some need boiling for an hour until soft, but it’s easy to do. To get the same amount of beans as a 400g tin you will need about 120g/4¼oz dried beans. You can prepare more dried beans or peas than you need for a recipe and freeze the leftovers to use another time. Aujia uses dried pinto beans in his chipotle stew and dried kidney beans in smoky jambalaya. Go to BBC Food for more of Aujla’s delicious bean, lentil and chickpea recipes. Originally published July 2021, updated March 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0ceb3bdbfd0cbff83e" }	d1695eafa54f9a04c117e2a255280ab26474a7a5c5dcad3e9964c8ce8ebe3137	Is bulking and cutting the ultimate way to build muscle? Are you intrigued by the technique that body builders use? It comes with some cons, say experts… Trigger warning: The below article includes mentions of weight loss and calorie counting https://ichef.bbci.co.uk/images/ic/480xn/p07cqmvc.jpg If you’ve peeked at the Insta #fitness scene recently, you’ve probably heard of bulking and cutting. But if you’re new to the concept of getting as big as the Hulk (well, almost) and then slimming back down Bruce Banner-style in order to tone up, it's not surprising as it was created by (and for) bodybuilders in preparation for competitions. There is no standardised definition of bulking and cutting. Bulking involves eating more calories than you need, in order to put on weight, then building muscle via resistance training. Cutting involves eating fewer calories than you burn (and probably doing more cardio) in order to lose the fat. The theory is that you put on extra muscle and fat, but then lose the fat to look lean and shredded. But does this work and is it a good idea? We ask the experts. Does more food equal more muscle? https://ichef.bbci.co.uk/images/ic/480xn/p07cqmvr.jpg Muscles are made of protein, so eating extra protein should lead to bigger muscles, right? Sort of… but not quite. When you exercise, you damage muscle fibres, which is a good thing. After exercise, your body repairs these fibres by fusing old and new protein strands together, making them stronger and sometimes bigger. Muscle growth occurs when the rate of protein synthesised into muscle is greater than the amount of muscle protein breakdown. To increase muscle mass, you must “eat more calories than needed to maintain your body weight”, says personal trainer Scott Laidler. "A high proportion of your extra calories should come from foods containing protein, which will give you the necessary amino acids to build muscle mass. Without protein, you will just gain fat and little muscle", he continues. But there is a limit. It's not as simple as protein equals muscle. "There is a genetic limitation to how much muscle mass you can put on over a given time, no matter how much you exercise and eat protein", says weight loss coach and personal trainer, Dr Aishah Muhammad. So if you eat too much, you'll just gain more fat. It’s not difficult to eat the amount of protein you need for muscle growth. The UK National Diet and Nutrition Survey reveals that the average amount of protein eaten by a 19-64-year-old man is 87.4g per day and woman 66.6g ⁠– much more than the NHS recommendation of 55.5g for men and 45g for women depending on body mass and physical exertion. Can you eat too much protein? The NHS links a high-protein, low-fibre diet to recurring kidney stones. The risks associated with a high-protein diet are greater for people with a pre-existing health condition, and if you have kidney or liver damage you should consult a doctor before making changes to your diet. Back in the 1960s and '70s, when bulking first became a phenomenon, body builders relied on nutrient-dense, natural foods such as steak, milk and eggs. Nowadays, protein is available as shakes, bars and capsules, making it easy to consume vast amounts of it with additional sugar and calories without getting full. If you want to take a protein supplement, British Dietetic Association clinical and sports dietitian Rick Miller suggests sticking to the recommended serving size and never taking more than is needed. Can you lose fat without losing muscle? https://ichef.bbci.co.uk/images/ic/480xn/p07cqmwf.jpg It’s pretty tough to lose as much fat as you want to while retaining muscle when ‘cutting’. Years ago, scientists found that a pound of fat contains 3,500 calories of energy. However, burning one pound of body fat isn’t as simple as reducing your calories by that amount ⁠– your body loves to burn muscle too. Scott Laidler learned this from his own journey when he first started out in fitness. He said, “When I cut I took my calories too low and in the process worked off a lot of the muscle mass that I had gained. The phases would cross over for a few weeks, where I would look and feel good, but I wanted to be lean and muscular all year round. It really wasn’t satisfying.” Bulking and cutting can affect your athletic performance. Rugby and athletic coach, Matt Thomas, told us he never recommends a bulk or cut to his players because “across the board this has been seen to have detrimental effects on athletic output. When a large amount of body weight is cut through drastic intervention, the effects on performance are very clear. Aerobic endurance, maximal oxygen uptake and muscular strength generally fall after rapid body weight reduction, but can be increased with gradual weight loss.” Can you gain muscle without gaining fat? https://ichef.bbci.co.uk/images/ic/480xn/p07dgzv9.jpg Personal trainers have different opinions on the best way to build muscle and look lean. Many professionals and average gym go-ers look to build muscle without the fat gain that a bulking cycle brings. "The constant cycle of bulking and cutting might be a good way to max out your genetic potential for muscle gain or get shredded for a photoshoot, but that's the territory of body builders," says Scott Laidler. "For a lot of people who are looking to build muscle, a 'lean bulk' or even ‘recomposition’ training phase is the order of the day. This means gaining muscle at a slightly slower rate but without the accompanying body fat. “I would advise three total-body weight workouts each week, with a modest calorie surplus on training days. For the non-training days, if you eat enough calories to break even, or even have a slight deficit, you can avoid piling on body fat. But what you eat really matters. You also need to be eating quality, healthy fats and carbohydrate to help you perform in your workouts as well as recover. “Using this method, you'll gradually improve your composition and eventually be in great shape pretty much year-round, which if you aren't on a competition schedule is a much more comfortable place to be,” concludes Scott. Slow and steady really does win the race. How much should you eat? You can work out roughly how many calories you need to eat to maintain your weight using our calculator below. Experts recommend keeping a food diary for a couple of weeks to work out how much you already eat, as it is common to underestimate your calorie intake.From there, you should start out eating at your maintenance calories and increase them very slowly until you begin to see around a one-percent increase in body weight per month with the right amount of weight training. Any more than this and you could risk gaining too much fat.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/bulking_and_cutting", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Is bulking and cutting the ultimate way to build muscle?", "content": "Are you intrigued by the technique that body builders use? It comes with some cons, say experts… Trigger warning: The below article includes mentions of weight loss and calorie counting https://ichef.bbci.co.uk/images/ic/480xn/p07cqmvc.jpg If you’ve peeked at the Insta #fitness scene recently, you’ve probably heard of bulking and cutting. But if you’re new to the concept of getting as big as the Hulk (well, almost) and then slimming back down Bruce Banner-style in order to tone up, it's not surprising as it was created by (and for) bodybuilders in preparation for competitions. There is no standardised definition of bulking and cutting. Bulking involves eating more calories than you need, in order to put on weight, then building muscle via resistance training. Cutting involves eating fewer calories than you burn (and probably doing more cardio) in order to lose the fat. The theory is that you put on extra muscle and fat, but then lose the fat to look lean and shredded. But does this work and is it a good idea? We ask the experts. Does more food equal more muscle? https://ichef.bbci.co.uk/images/ic/480xn/p07cqmvr.jpg Muscles are made of protein, so eating extra protein should lead to bigger muscles, right? Sort of… but not quite. When you exercise, you damage muscle fibres, which is a good thing. After exercise, your body repairs these fibres by fusing old and new protein strands together, making them stronger and sometimes bigger. Muscle growth occurs when the rate of protein synthesised into muscle is greater than the amount of muscle protein breakdown. To increase muscle mass, you must “eat more calories than needed to maintain your body weight”, says personal trainer Scott Laidler. \"A high proportion of your extra calories should come from foods containing protein, which will give you the necessary amino acids to build muscle mass. Without protein, you will just gain fat and little muscle\", he continues. But there is a limit. It's not as simple as protein equals muscle. \"There is a genetic limitation to how much muscle mass you can put on over a given time, no matter how much you exercise and eat protein\", says weight loss coach and personal trainer, Dr Aishah Muhammad. So if you eat too much, you'll just gain more fat. It’s not difficult to eat the amount of protein you need for muscle growth. The UK National Diet and Nutrition Survey reveals that the average amount of protein eaten by a 19-64-year-old man is 87.4g per day and woman 66.6g ⁠– much more than the NHS recommendation of 55.5g for men and 45g for women depending on body mass and physical exertion. Can you eat too much protein? The NHS links a high-protein, low-fibre diet to recurring kidney stones. The risks associated with a high-protein diet are greater for people with a pre-existing health condition, and if you have kidney or liver damage you should consult a doctor before making changes to your diet. Back in the 1960s and '70s, when bulking first became a phenomenon, body builders relied on nutrient-dense, natural foods such as steak, milk and eggs. Nowadays, protein is available as shakes, bars and capsules, making it easy to consume vast amounts of it with additional sugar and calories without getting full. If you want to take a protein supplement, British Dietetic Association clinical and sports dietitian Rick Miller suggests sticking to the recommended serving size and never taking more than is needed. Can you lose fat without losing muscle? https://ichef.bbci.co.uk/images/ic/480xn/p07cqmwf.jpg It’s pretty tough to lose as much fat as you want to while retaining muscle when ‘cutting’. Years ago, scientists found that a pound of fat contains 3,500 calories of energy. However, burning one pound of body fat isn’t as simple as reducing your calories by that amount ⁠– your body loves to burn muscle too. Scott Laidler learned this from his own journey when he first started out in fitness. He said, “When I cut I took my calories too low and in the process worked off a lot of the muscle mass that I had gained. The phases would cross over for a few weeks, where I would look and feel good, but I wanted to be lean and muscular all year round. It really wasn’t satisfying.” Bulking and cutting can affect your athletic performance. Rugby and athletic coach, Matt Thomas, told us he never recommends a bulk or cut to his players because “across the board this has been seen to have detrimental effects on athletic output. When a large amount of body weight is cut through drastic intervention, the effects on performance are very clear. Aerobic endurance, maximal oxygen uptake and muscular strength generally fall after rapid body weight reduction, but can be increased with gradual weight loss.” Can you gain muscle without gaining fat? https://ichef.bbci.co.uk/images/ic/480xn/p07dgzv9.jpg Personal trainers have different opinions on the best way to build muscle and look lean. Many professionals and average gym go-ers look to build muscle without the fat gain that a bulking cycle brings. \"The constant cycle of bulking and cutting might be a good way to max out your genetic potential for muscle gain or get shredded for a photoshoot, but that's the territory of body builders,\" says Scott Laidler. \"For a lot of people who are looking to build muscle, a 'lean bulk' or even ‘recomposition’ training phase is the order of the day. This means gaining muscle at a slightly slower rate but without the accompanying body fat. “I would advise three total-body weight workouts each week, with a modest calorie surplus on training days. For the non-training days, if you eat enough calories to break even, or even have a slight deficit, you can avoid piling on body fat. But what you eat really matters. You also need to be eating quality, healthy fats and carbohydrate to help you perform in your workouts as well as recover. “Using this method, you'll gradually improve your composition and eventually be in great shape pretty much year-round, which if you aren't on a competition schedule is a much more comfortable place to be,” concludes Scott. Slow and steady really does win the race. How much should you eat? You can work out roughly how many calories you need to eat to maintain your weight using our calculator below. Experts recommend keeping a food diary for a couple of weeks to work out how much you already eat, as it is common to underestimate your calorie intake.From there, you should start out eating at your maintenance calories and increase them very slowly until you begin to see around a one-percent increase in body weight per month with the right amount of weight training. Any more than this and you could risk gaining too much fat." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0ceb3bdbfd0cbff83f" }	b00c7a88a31778ee4a05031c9ba31e4dfca8270585a2a5455ba4ef4541dfbace	What to eat to raise your running game by Renee McGregor Are you one of the six million people in the UK who regularly run? Whether you're planning a short run or are training for a marathon, what you eat before, during and after could make a big difference to how good you feel. https://ichef.bbci.co.uk/images/ic/480xn/p075txb7.jpg Before your run What you should eat in the lead up to your run will vary. If you’re going for a gentle jog that will last no longer than 60–90 minutes you won’t need to make any significant changes to your diet. If you’re planning to run fast, or a long distance, such as a half marathon or marathon, you will need to take on more carbohydrates. This doesn’t mean carb-loading platefuls of pasta the night before. The best approach is to eat a small amount more at every meal in the days leading up to your run. Carbohydrate is the key fuel source for aerobic exercise because it is broken down into glucose and used to provide energy for your muscles. We can only store a limited amount of carbohydrates in the form of glycogen in our liver and muscles, so it’s important that what you put in is nutritious. Choosing nutrient-dense sources of carbohydrate such as porridge oats or whole grains, over low-nutrient sources such as sugar will help to ensure your body is fuelled with vitamins and minerals as well as carbohydrates. For example: Wholemeal bagels contain more carbohydrates gram for gram than wholemeal bread, so you need to eat less to get the same density of carbs. Try a toasted bagel in the morning with banana or nut butter for added vitamins and minerals.Sweet potatoes contain more vitamins and minerals than white potatoes, try a baked sweet potato with black beans.Wholemeal pasta contains more minerals such as zinc and iron than white pasta, try our easy one pot pasta.Porridge oats are incredibly nutritious because they contain a whole host of minerals, including manganese, phosphorus, magnesium, iron and zinc. Make some overnight oats the night before you run for an easy breakfast on the go. Wholemeal bagels contain more carbohydrates gram for gram than wholemeal bread, so you need to eat less to get the same density of carbs. Try a toasted bagel in the morning with banana or nut butter for added vitamins and minerals. Sweet potatoes contain more vitamins and minerals than white potatoes, try a baked sweet potato with black beans. Wholemeal pasta contains more minerals such as zinc and iron than white pasta, try our easy one pot pasta. Porridge oats are incredibly nutritious because they contain a whole host of minerals, including manganese, phosphorus, magnesium, iron and zinc. Make some overnight oats the night before you run for an easy breakfast on the go. It’s a good idea to trial a few different pre-run breakfasts before the big day. The last thing you want is an upset stomach! Try to eat breakfast at least two hours before your run. During your run Our bodies can only store enough glycogen (carbohydrate) to provide energy for 60–90 minutes of running (depending on pace and ability). It's when these stores run out that we can ‘hit the wall’, finding our energy is suddenly depleted. If you’re going long distance, you’ll need to top up your carbohydrate stocks at a rate of between 30-60g per hour. To give you an idea of what you would need to consume, an average banana contains 25g and jelly sweets contain an average of 5g each. Dried fruits and sports drinks can also be good ways to take on carbohydrates quickly in a race situation. Staying hydrated is also important. You’ll need to take on around 150ml water every 30 minutes or so. Should you have protein after your run? Protein has long been touted as the key to recovery after exercise, but does that mean we should all be reaching for protein shakes after a run? While protein plays an important role in muscle building, repair and recovery, whether you need to increase your daily intake will depend on how much you are training. Gentle jogger If you enjoy a couple of moderate jogs a week, you probably don’t need any more protein than you already get from a healthy diet. For moderate exercise the suggested amount is around 0.8–1g per kg of your body weight a day (0.8g for women, 1g for men). This means that a woman weighing 57kg would need around 46g protein per day. This could be achieved by eating two large eggs or 400ml milk three times a day, or 75g chicken twice a day. Scrambled eggs are a quick and easy way to increase your protein Event trainer If you are an athlete or training hard for an event such as a marathon it's important to think about how frequently you eat protein rather than the quantity you eat. All exercise leads to a breakdown of the proteins in your muscles, so you need to make good protein choices to promote muscle growth and repair. Recommendations are that an athlete should consume 0.25g of protein per kilogram of their body weight three to six times a day. For an athlete who weighs 80kg, this means 20g three to six times a day, which is equivalent to 240g (drained weight) chickpeas, 75g chicken or three large eggs. Vegans Proteins are made from amino acids, eight of which are essential and must come from your diet. They are found in a complete source in animal products, but if you follow a vegan diet you will need to combine different sources of protein over the course of a day to ensure you get all eight – dal and rice for example, or beans on toast. Soya protein is also a good alternative. See our high protein recipes for more ideas of what to eat for recovery after your run. Other diet considerations Calcium is another key nutrient for runners because it maintains bone density and prevents injury. It is recommended that physically active adults and children over the age of nine aim to consume 1300mg calcium a day. Dairy is the most common source, but there are other options, including soya products (when fortified) and small fish such as anchovies and sardines. You can get 1300mg from 4 servings; examples of a serving include a matchbox size piece of cheese, 250ml cow’s milk, 3 sardines with bones, 100g tofu or a small pot of yoghurt.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/eat_to_raise_running_game", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "What to eat to raise your running game", "content": "by Renee McGregor Are you one of the six million people in the UK who regularly run? Whether you're planning a short run or are training for a marathon, what you eat before, during and after could make a big difference to how good you feel. https://ichef.bbci.co.uk/images/ic/480xn/p075txb7.jpg Before your run What you should eat in the lead up to your run will vary. If you’re going for a gentle jog that will last no longer than 60–90 minutes you won’t need to make any significant changes to your diet. If you’re planning to run fast, or a long distance, such as a half marathon or marathon, you will need to take on more carbohydrates. This doesn’t mean carb-loading platefuls of pasta the night before. The best approach is to eat a small amount more at every meal in the days leading up to your run. Carbohydrate is the key fuel source for aerobic exercise because it is broken down into glucose and used to provide energy for your muscles. We can only store a limited amount of carbohydrates in the form of glycogen in our liver and muscles, so it’s important that what you put in is nutritious. Choosing nutrient-dense sources of carbohydrate such as porridge oats or whole grains, over low-nutrient sources such as sugar will help to ensure your body is fuelled with vitamins and minerals as well as carbohydrates. For example: Wholemeal bagels contain more carbohydrates gram for gram than wholemeal bread, so you need to eat less to get the same density of carbs. Try a toasted bagel in the morning with banana or nut butter for added vitamins and minerals.Sweet potatoes contain more vitamins and minerals than white potatoes, try a baked sweet potato with black beans.Wholemeal pasta contains more minerals such as zinc and iron than white pasta, try our easy one pot pasta.Porridge oats are incredibly nutritious because they contain a whole host of minerals, including manganese, phosphorus, magnesium, iron and zinc. Make some overnight oats the night before you run for an easy breakfast on the go. Wholemeal bagels contain more carbohydrates gram for gram than wholemeal bread, so you need to eat less to get the same density of carbs. Try a toasted bagel in the morning with banana or nut butter for added vitamins and minerals. Sweet potatoes contain more vitamins and minerals than white potatoes, try a baked sweet potato with black beans. Wholemeal pasta contains more minerals such as zinc and iron than white pasta, try our easy one pot pasta. Porridge oats are incredibly nutritious because they contain a whole host of minerals, including manganese, phosphorus, magnesium, iron and zinc. Make some overnight oats the night before you run for an easy breakfast on the go. It’s a good idea to trial a few different pre-run breakfasts before the big day. The last thing you want is an upset stomach! Try to eat breakfast at least two hours before your run. During your run Our bodies can only store enough glycogen (carbohydrate) to provide energy for 60–90 minutes of running (depending on pace and ability). It's when these stores run out that we can ‘hit the wall’, finding our energy is suddenly depleted. If you’re going long distance, you’ll need to top up your carbohydrate stocks at a rate of between 30-60g per hour. To give you an idea of what you would need to consume, an average banana contains 25g and jelly sweets contain an average of 5g each. Dried fruits and sports drinks can also be good ways to take on carbohydrates quickly in a race situation. Staying hydrated is also important. You’ll need to take on around 150ml water every 30 minutes or so. Should you have protein after your run? Protein has long been touted as the key to recovery after exercise, but does that mean we should all be reaching for protein shakes after a run? While protein plays an important role in muscle building, repair and recovery, whether you need to increase your daily intake will depend on how much you are training. Gentle jogger If you enjoy a couple of moderate jogs a week, you probably don’t need any more protein than you already get from a healthy diet. For moderate exercise the suggested amount is around 0.8–1g per kg of your body weight a day (0.8g for women, 1g for men). This means that a woman weighing 57kg would need around 46g protein per day. This could be achieved by eating two large eggs or 400ml milk three times a day, or 75g chicken twice a day. Scrambled eggs are a quick and easy way to increase your protein Event trainer If you are an athlete or training hard for an event such as a marathon it's important to think about how frequently you eat protein rather than the quantity you eat. All exercise leads to a breakdown of the proteins in your muscles, so you need to make good protein choices to promote muscle growth and repair. Recommendations are that an athlete should consume 0.25g of protein per kilogram of their body weight three to six times a day. For an athlete who weighs 80kg, this means 20g three to six times a day, which is equivalent to 240g (drained weight) chickpeas, 75g chicken or three large eggs. Vegans Proteins are made from amino acids, eight of which are essential and must come from your diet. They are found in a complete source in animal products, but if you follow a vegan diet you will need to combine different sources of protein over the course of a day to ensure you get all eight – dal and rice for example, or beans on toast. Soya protein is also a good alternative. See our high protein recipes for more ideas of what to eat for recovery after your run. Other diet considerations Calcium is another key nutrient for runners because it maintains bone density and prevents injury. It is recommended that physically active adults and children over the age of nine aim to consume 1300mg calcium a day. Dairy is the most common source, but there are other options, including soya products (when fortified) and small fish such as anchovies and sardines. You can get 1300mg from 4 servings; examples of a serving include a matchbox size piece of cheese, 250ml cow’s milk, 3 sardines with bones, 100g tofu or a small pot of yoghurt." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0deb3bdbfd0cbff840" }	fed4f65a377b80274cecfa24e9824988205cdf7f0da851b3252ace521007f687	How hard is it to consume the recommended amount of fibre every day? It’s the nutrient 90% of us aren’t getting enough of – so just how hard is it to consume the recommended amount of fibre? Laura Wingrove monitored her intake as she tried to meet those guidelines. https://ichef.bbci.co.uk/images/ic/480xn/p0gdjtkv.jpg Fibre is by no means a glamorous nutrient, often associated with foods that have cardboard-like taste and texture, like multigrain crackers. It doesn’t seem to get the same airtime as its more popular cousins, protein and fat. Funnily, there isn’t really a sexy way to sell regular bowel movements. But there’s so much more to fibre than a happy stomach, explains Dr Hazel Wallace, aka The Food Medic, who has investigated the nutrient and its benefits in depth throughout her career. “In addition to keeping our digestive system healthy and preventing constipation, a high-fibre diet is associated with reducing the risk of heart disease and stroke, type 2 diabetes and colorectal cancer.” Despite its health benefits, 90% of us aren’t getting enough of it. Just 4% of women and 13% of men aged 19–64 consume the daily recommended amount for adults of 30g. Keen to find out if I’m eating enough, I decided to take a magnifying glass to my own diet. Why I was missing out on fibre “Fibre’s really not that hard to find, once we know where to look for it,” explains Wallace. “It’s in all forms of plant foods – fruits, vegetables, wholegrains, beans and pulses, nuts and seeds – plus tinned, fresh and frozen all count.” As an example, one apple contains 1.2g of fibre, a jacket potato with its skin contains 4.7g and reduced-salt baked beans in tomato sauce have 9.8g of fibre, says the NHS. So, prior to writing my diet down, I was quietly confident I was hitting the 30g a day recommendation. I eat my crusts (and have the curly hair to prove it!), often add green leaves to my plate and am keen on fruit too. While I’m not vegetarian, my diet is vegetarian-centric – not so much due to veggies being more fibre-rich as them being cheaper than meat. That being said, organisation isn’t my strong suit, meaning some days I’ll have a wholesome breakfast (think muesli with yoghurt and berries), and others none at all; at lunch I’m either prepped with something relatively nutritious or I grab something out (usually a cheese toastie or something from the nearest supermarket’s to-go section). My evening meal will be dictated by what’s in the fridge and cupboard, so its health credentials often rely on whether I’ve managed to go shopping recently. It might be fish with a big, hearty salad one day, and a quick pasta dish the next. I tracked my diet over three typical working days and the results were quite surprising. I found on the days I ate lunch out or skipped breakfast, my diet was high in ultra-processed foods and significantly lower in fibre. On average, I was getting around 13.5g of fibre a day. Not reaching your fibre goals for these reasons is common, says Wallace. “The typical diet in the UK is heavily reliant (for up to 60% of its dietary energy) on highly processed foods, which typically have low levels of fibre. These foods are more readily available to us, especially when we’re on the go, and often cheaper than wholefoods. “Food advertising and promotions also tend to be skewed towards processed convenience foods and confectionery compared to fresh fruit and veg.” I ask Wallace for advice. What food swaps would help me reach that magic number of grams per day? Here’s what she said. Go for wholegrains: “I’m sure you know this already, but opting for wholegrain and brown versions of breads, pastas and rice is a simple way to increase fibre without changing the price of your ingredients or the meal very much.” Make breakfast count: “Start the day with fibre by choosing an oat-based breakfast such as porridge, muesli or homemade granola, or wholegrain breakfast cereal. If you have no time for breakfast, grab a banana, some rye crackers and peanut butter – and you’re good to go.” Don’t focus on removing things from your diet: “Think about how you can add to your meal – not take away from it – by incorporating flaxseed, mixed seeds or a handful of nuts into your breakfast or lunchtime salad.” Snack wisely: “At snack time, choose a high-fibre snack like oat cakes or apple topped with hummus or peanut butter.” Embrace veggie substitutes: “If you’re a meat eater, swap half of your minced meat dishes – think lasagne and cottage pie – for lentils or even walnuts, pulsed in the food processor. This works particularly well for bolognese.” Pretty simple take-homes. But what would be even easier is if I could just take a fibre supplement instead. Wallace advises against that, though. “Supplements can’t replace the benefits of consuming food in its natural form, because not only are you getting the fibre but you’re also getting the other important vitamins and minerals found in the food. Only in very specific cases would I recommend a supplement.” With no quick-fix option, I spend three days altering my diet following Wallace’s advice. The plan to increase my fibre intake I start each day with wholegrains for breakfast. To stop the temptation of ultra-processed foods, I prep lunch in advance and make sure I have all the ingredients in my cupboard for planned-ahead dinners. I thought doing this would take loads of time but, in reality, it was a really quick job each day. It was enjoyable too: finding different recipes to try out that were both fibre rich and fitted with my tastes had me experimenting with new dishes and mixing up mealtimes. Having planned ahead, cooking was stress free, and taking the time to have breakfast every day meant that I wasn’t desperately throwing food together for lunch without considering how good it was for me. I found the food I ate far more interesting and delicious when I gave it proper thought and, given that vegetables are often such good sources of fibre, I wasn’t spending any more money than I usually would, either. The results It’s difficult to see any long-term benefit in three days, but I did notice a few immediate effects: I was more ‘regular’, for starters. It also felt like my energy levels had lifted. Naturally, foods higher in fibre help with energy regulation – I felt fuller for longer and didn’t experience any afternoon crashes (not skipping breakfast probably had an impact here, in and of itself). This improved energy benefited my fitness routine too: unsurprisingly, fuelling up properly is great for exercise. What surprised me the most over the three days was that I felt as though my sleep improved and I was better rested each morning. I had a quick read to see if there was any evidence behind this and although very limited, there does seem to be a little research that suggests consuming a high-fibre diet, such as the Mediterranean diet, can lead to better sleep quality. Those benefits are more than enough to make me focus more on fibre in the future. Still, a healthy diet needs to fit around me and my lifestyle. So, while I’ll make an effort to have overnight oats waiting for me in the morning and try to spend 20 minutes each week menu planning, I won’t be swapping all my pasta to brown, nor will I realistically remember to bring my lunch to work every day. But I won’t be disheartened if there are a few lower fibre days every now and then: I’m not aiming for perfection, just better balance. Originally published September 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/recommended_fibre", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "How hard is it to consume the recommended amount of fibre every day?", "content": "It’s the nutrient 90% of us aren’t getting enough of – so just how hard is it to consume the recommended amount of fibre? Laura Wingrove monitored her intake as she tried to meet those guidelines. https://ichef.bbci.co.uk/images/ic/480xn/p0gdjtkv.jpg Fibre is by no means a glamorous nutrient, often associated with foods that have cardboard-like taste and texture, like multigrain crackers. It doesn’t seem to get the same airtime as its more popular cousins, protein and fat. Funnily, there isn’t really a sexy way to sell regular bowel movements. But there’s so much more to fibre than a happy stomach, explains Dr Hazel Wallace, aka The Food Medic, who has investigated the nutrient and its benefits in depth throughout her career. “In addition to keeping our digestive system healthy and preventing constipation, a high-fibre diet is associated with reducing the risk of heart disease and stroke, type 2 diabetes and colorectal cancer.” Despite its health benefits, 90% of us aren’t getting enough of it. Just 4% of women and 13% of men aged 19–64 consume the daily recommended amount for adults of 30g. Keen to find out if I’m eating enough, I decided to take a magnifying glass to my own diet. Why I was missing out on fibre “Fibre’s really not that hard to find, once we know where to look for it,” explains Wallace. “It’s in all forms of plant foods – fruits, vegetables, wholegrains, beans and pulses, nuts and seeds – plus tinned, fresh and frozen all count.” As an example, one apple contains 1.2g of fibre, a jacket potato with its skin contains 4.7g and reduced-salt baked beans in tomato sauce have 9.8g of fibre, says the NHS. So, prior to writing my diet down, I was quietly confident I was hitting the 30g a day recommendation. I eat my crusts (and have the curly hair to prove it!), often add green leaves to my plate and am keen on fruit too. While I’m not vegetarian, my diet is vegetarian-centric – not so much due to veggies being more fibre-rich as them being cheaper than meat. That being said, organisation isn’t my strong suit, meaning some days I’ll have a wholesome breakfast (think muesli with yoghurt and berries), and others none at all; at lunch I’m either prepped with something relatively nutritious or I grab something out (usually a cheese toastie or something from the nearest supermarket’s to-go section). My evening meal will be dictated by what’s in the fridge and cupboard, so its health credentials often rely on whether I’ve managed to go shopping recently. It might be fish with a big, hearty salad one day, and a quick pasta dish the next. I tracked my diet over three typical working days and the results were quite surprising. I found on the days I ate lunch out or skipped breakfast, my diet was high in ultra-processed foods and significantly lower in fibre. On average, I was getting around 13.5g of fibre a day. Not reaching your fibre goals for these reasons is common, says Wallace. “The typical diet in the UK is heavily reliant (for up to 60% of its dietary energy) on highly processed foods, which typically have low levels of fibre. These foods are more readily available to us, especially when we’re on the go, and often cheaper than wholefoods. “Food advertising and promotions also tend to be skewed towards processed convenience foods and confectionery compared to fresh fruit and veg.” I ask Wallace for advice. What food swaps would help me reach that magic number of grams per day? Here’s what she said. Go for wholegrains: “I’m sure you know this already, but opting for wholegrain and brown versions of breads, pastas and rice is a simple way to increase fibre without changing the price of your ingredients or the meal very much.” Make breakfast count: “Start the day with fibre by choosing an oat-based breakfast such as porridge, muesli or homemade granola, or wholegrain breakfast cereal. If you have no time for breakfast, grab a banana, some rye crackers and peanut butter – and you’re good to go.” Don’t focus on removing things from your diet: “Think about how you can add to your meal – not take away from it – by incorporating flaxseed, mixed seeds or a handful of nuts into your breakfast or lunchtime salad.” Snack wisely: “At snack time, choose a high-fibre snack like oat cakes or apple topped with hummus or peanut butter.” Embrace veggie substitutes: “If you’re a meat eater, swap half of your minced meat dishes – think lasagne and cottage pie – for lentils or even walnuts, pulsed in the food processor. This works particularly well for bolognese.” Pretty simple take-homes. But what would be even easier is if I could just take a fibre supplement instead. Wallace advises against that, though. “Supplements can’t replace the benefits of consuming food in its natural form, because not only are you getting the fibre but you’re also getting the other important vitamins and minerals found in the food. Only in very specific cases would I recommend a supplement.” With no quick-fix option, I spend three days altering my diet following Wallace’s advice. The plan to increase my fibre intake I start each day with wholegrains for breakfast. To stop the temptation of ultra-processed foods, I prep lunch in advance and make sure I have all the ingredients in my cupboard for planned-ahead dinners. I thought doing this would take loads of time but, in reality, it was a really quick job each day. It was enjoyable too: finding different recipes to try out that were both fibre rich and fitted with my tastes had me experimenting with new dishes and mixing up mealtimes. Having planned ahead, cooking was stress free, and taking the time to have breakfast every day meant that I wasn’t desperately throwing food together for lunch without considering how good it was for me. I found the food I ate far more interesting and delicious when I gave it proper thought and, given that vegetables are often such good sources of fibre, I wasn’t spending any more money than I usually would, either. The results It’s difficult to see any long-term benefit in three days, but I did notice a few immediate effects: I was more ‘regular’, for starters. It also felt like my energy levels had lifted. Naturally, foods higher in fibre help with energy regulation – I felt fuller for longer and didn’t experience any afternoon crashes (not skipping breakfast probably had an impact here, in and of itself). This improved energy benefited my fitness routine too: unsurprisingly, fuelling up properly is great for exercise. What surprised me the most over the three days was that I felt as though my sleep improved and I was better rested each morning. I had a quick read to see if there was any evidence behind this and although very limited, there does seem to be a little research that suggests consuming a high-fibre diet, such as the Mediterranean diet, can lead to better sleep quality. Those benefits are more than enough to make me focus more on fibre in the future. Still, a healthy diet needs to fit around me and my lifestyle. So, while I’ll make an effort to have overnight oats waiting for me in the morning and try to spend 20 minutes each week menu planning, I won’t be swapping all my pasta to brown, nor will I realistically remember to bring my lunch to work every day. But I won’t be disheartened if there are a few lower fibre days every now and then: I’m not aiming for perfection, just better balance. Originally published September 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0deb3bdbfd0cbff841" }	90acff5fe6a6de82cc8faf24e0f1872d5937df5d184a4a143007c828c4f361c8	What is the blue zone diet and does the science back it up? By Tai Ibitoye It’s the food movement everyone’s talking about – but what does it involve and is it healthy? https://ichef.bbci.co.uk/images/ic/480xn/p0gqj7m0.jpg The blue zone diet is growing in popularity, with hashtags for it accruing over 14 million views on TikTok alone. There is even a new documentary series highlighting its potential health benefits. Despite the heightened media interest surrounding the diet, it can be hard to decipher the facts and work out if it’s a good choice for you. As a dietician, I decided to investigate. What is the blue zone? The term ‘blue zone’ is non-scientific but is used to describe areas of the world where people are most likely to live to the age of 100 or more. In fact, one study says people in these areas ‘reach age 100 at 10 times greater rates than in the United States’. It was popularised by Dan Buettner, an American author and National Geographic journalist. The five blue zone locations he pinpointed are: Ikaria, GreeceLoma Linda, CaliforniaNicoya Peninsula, Costa RicaOkinawa, JapanSardinia, Italy Ikaria, Greece Loma Linda, California Nicoya Peninsula, Costa Rica Okinawa, Japan Sardinia, Italy It has been suggested that people in these five regions have lower levels of chronic health conditions like diabetes, heart disease and cancer. Buettner found certain common threads between them which, he says, explains why inhabitants are more likely to have good health and live longer. One of the main commonalities is diet, although other lifestyle factors also play a role – more on those later. What does the blue zone diet involve? The blue zone diet is mainly plant-based, but it’s important to note that common diets in the five regions differ slightly from each other due to cultural, historical, religious and social traditions, as well as the availability and production of foods in the different areas. That said, there are a few themes running throughout that form the backbone of the diet. Fruit and vegetables People in the blue zones tend to eat plenty of fruits and vegetables like squash, peas, lettuce, spring onions and papaya. These ingredients provide essential vitamins, minerals, dietary fibre and phytochemicals (chemicals found in plants), which are beneficial for overall health. There’s a lot of evidence showing that higher intakes of fruit and vegetables are linked to lower mortality caused by chronic conditions like heart disease and cancer. (That’s as well as plenty of research suggesting a variety of positive impacts on general health too, from skin to digestion.) In the UK, the NHS recommends we should have at least five portions (400g) of different fruit and vegetables every day, with fresh, canned and frozen varieties all contributing towards our intake. Beans and pulses These healthy plant-based proteins are the cornerstone of every blue zone diet. Offering great nutritional benefits, they are high in dietary fibre and low in saturated fat, and have even been suggested to have cardiovascular, colon and metabolic protective effects, which can positively influence healthy aging. Black beans are staples in Nicoyan meals, while chickpeas, lentils, garbanzo and white beans are popular in Ikaria and Sardinia, and soybeans are mainstays of an Okinawan diet. Wholegrains Most blue zone residents consume a lot of wholegrains. These are typically low in fat but high in dietary fibre and can provide essential fatty acids, B vitamins, folic acid and other beneficial micronutrients. Wholegrains include oats, barley, brown rice and ground corn. A diet rich in wholegrains is linked with a reduced risk of chronic diseases, including heart disease. With brown rice and lots of veg, this is a nourishing dish Healthy fats Residents of these five specific regions are more likely to reach for unsaturated fats (think olive oil, avocados and fatty fish like mackerel) than saturated ones (fatty meat, cream, butter and cheese), which we know can help lower cholesterol and the risk of heart disease. Also, most of the blue zone diets involve consuming a handful of nuts like almonds, walnuts and pistachios (which can also be a source of unsaturated fat) each day. When combined with a healthy diet, this is linked to various positive health outcomes, including protecting the heart. Fermented foods Fermented foods can contain probiotics – live bacteria and yeasts that are thought to have health benefits, including helping those with bowel issues. Fermented foods are found in most blue zone diets. For instance, sourdough wheat bread is a staple in Sardinia and miso soup is common in the Okinawan diet. However, the role of fermented foods in promoting longevity of life and healthy ageing does require further research, with much still unknown. Fish The amount of fish consumed by residents in the blue zones varies due to environmental factors such as availability, but in most areas it’s said to be eaten around three times a week (in small portions). Fish contains a lower amount of saturated fat than red meat and is a good source of nutrients. Oily fish is particularly rich in omega-3 fatty acids, which are essential for brain and heart health. There are various ways to cook salmon – here are three of our favourite methods It is recommended in the UK that a healthy diet should include at least two portions of fish a week, one of which being oily fish like salmon, sardines or trout (from sustainable sources, where possible). Meat Red meat is consumed less frequently and in small amounts in most blue zone areas. In the classic Sardinian diet, for example, meat is usually reserved for Sundays and special occasions. That’s not to say that all of the regions consume a minimal amount. In the Nicoya Peninsula, at least half of the oldest Nicoyans are said to eat three to five servings of meat per week – though that is still less than the amount we are reported to eat in the UK. Although red meat like beef, lamb and pork can contribute towards a healthy diet (it is a good source of protein, vitamins and minerals), it should be consumed in moderation, especially when in processed forms like bacon, ham, sausages and salami. Eating less processed and red meat may lower the risk of some cancers. Red wine People in most blue zones drink between one and two glasses of red wine a day – but this is not a sign to start drinking if you don’t drink now. There is an ongoing discussion about the potential health benefits of red wine due to its antioxidant properties, but it is not a necessity for a healthy diet and should only be consumed within safe limits. The Department of Health recommends that if you are a regular drinker, you should not drink more than 14 units per week (a medium glass of red wine is 2.3 units, and it’s also advised to spread the units evenly over three or more days. It’s a good idea to have several drink-free days each week, too. Water and tea Drinking plenty of fluids – mostly water – is a hallmark of most groups living in the blue zone regions. Water is a healthy and cheap choice for staying hydrated, with some evidence suggesting that regular water intake may be linked to lower mortality rates. Other liquids such as tea can also contribute towards fluid intake, with green tea being a popular choice, especially in the Okinawa region. Beyond the diet When investigating why people in blue zones have longer (and healthier) lifespans, Buettner found there are lifestyle factors to be considered outside of diet, like physical activity. It’s common for blue zone residents to incorporate plenty of movement into their day-to-day lives – think gardening, walking and doing physical chores. They also prioritise rest and a good night’s sleep: Ikarians take mid-afternoon naps, while the Loma Linda community ‘downshift’ (spend time resting) for 24 hours every week. Getting enough shut eye can be beneficial for lowering stress levels and maintaining good mental wellbeing, as well as having positive impacts on physical health. In addition, those in the blue zone regions have good social networks and are regularly eating with or surrounded by family, friends and neighbours. It is known that isolation and loneliness are contributors to poor health, which reinforces the importance of fostering healthy communities and relationships. Is the blue zone diet a good choice for you? The diet is not a rigid, one-size-fits-all eating plan. Just incorporating certain aspects into your daily life, such as eating more vegetables, can be beneficial for general health. The overall aim here, though, is to consume a wide variety of foods in the right proportions and in line with healthy eating guidance. This involves incorporating plenty of fruit and vegetables, wholegrains and proteins and a moderate amount of unsaturated fats into your diet, while keeping intake of free sugars, saturated fats and salt to a minimum. Having said this, more evidence is needed before a blue zone diet can be formally recommended. Some experts and influencers have suggested people should focus on a diet from a single blue zone region, but this could become restrictive and is not realistic for everyone to follow when considering that we all have different needs. That’s not to mention the fact that access to ingredients will differ depending on where you live and your budget constraints. It is important to speak to a dietitian before making changes to your diet to ensure you are getting the right amount of nutrients your body needs to support your overall health and wellbeing. Please note: Information is not intended as a substitute for proper medical diagnosis or dietary advice provided by your dietitian. Please always seek advice from a dietitian for tailored dietary advice and support. Originally published November 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/blue_zone_diet", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "What is the blue zone diet and does the science back it up?", "content": "By Tai Ibitoye It’s the food movement everyone’s talking about – but what does it involve and is it healthy? https://ichef.bbci.co.uk/images/ic/480xn/p0gqj7m0.jpg The blue zone diet is growing in popularity, with hashtags for it accruing over 14 million views on TikTok alone. There is even a new documentary series highlighting its potential health benefits. Despite the heightened media interest surrounding the diet, it can be hard to decipher the facts and work out if it’s a good choice for you. As a dietician, I decided to investigate. What is the blue zone? The term ‘blue zone’ is non-scientific but is used to describe areas of the world where people are most likely to live to the age of 100 or more. In fact, one study says people in these areas ‘reach age 100 at 10 times greater rates than in the United States’. It was popularised by Dan Buettner, an American author and National Geographic journalist. The five blue zone locations he pinpointed are: Ikaria, GreeceLoma Linda, CaliforniaNicoya Peninsula, Costa RicaOkinawa, JapanSardinia, Italy Ikaria, Greece Loma Linda, California Nicoya Peninsula, Costa Rica Okinawa, Japan Sardinia, Italy It has been suggested that people in these five regions have lower levels of chronic health conditions like diabetes, heart disease and cancer. Buettner found certain common threads between them which, he says, explains why inhabitants are more likely to have good health and live longer. One of the main commonalities is diet, although other lifestyle factors also play a role – more on those later. What does the blue zone diet involve? The blue zone diet is mainly plant-based, but it’s important to note that common diets in the five regions differ slightly from each other due to cultural, historical, religious and social traditions, as well as the availability and production of foods in the different areas. That said, there are a few themes running throughout that form the backbone of the diet. Fruit and vegetables People in the blue zones tend to eat plenty of fruits and vegetables like squash, peas, lettuce, spring onions and papaya. These ingredients provide essential vitamins, minerals, dietary fibre and phytochemicals (chemicals found in plants), which are beneficial for overall health. There’s a lot of evidence showing that higher intakes of fruit and vegetables are linked to lower mortality caused by chronic conditions like heart disease and cancer. (That’s as well as plenty of research suggesting a variety of positive impacts on general health too, from skin to digestion.) In the UK, the NHS recommends we should have at least five portions (400g) of different fruit and vegetables every day, with fresh, canned and frozen varieties all contributing towards our intake. Beans and pulses These healthy plant-based proteins are the cornerstone of every blue zone diet. Offering great nutritional benefits, they are high in dietary fibre and low in saturated fat, and have even been suggested to have cardiovascular, colon and metabolic protective effects, which can positively influence healthy aging. Black beans are staples in Nicoyan meals, while chickpeas, lentils, garbanzo and white beans are popular in Ikaria and Sardinia, and soybeans are mainstays of an Okinawan diet. Wholegrains Most blue zone residents consume a lot of wholegrains. These are typically low in fat but high in dietary fibre and can provide essential fatty acids, B vitamins, folic acid and other beneficial micronutrients. Wholegrains include oats, barley, brown rice and ground corn. A diet rich in wholegrains is linked with a reduced risk of chronic diseases, including heart disease. With brown rice and lots of veg, this is a nourishing dish Healthy fats Residents of these five specific regions are more likely to reach for unsaturated fats (think olive oil, avocados and fatty fish like mackerel) than saturated ones (fatty meat, cream, butter and cheese), which we know can help lower cholesterol and the risk of heart disease. Also, most of the blue zone diets involve consuming a handful of nuts like almonds, walnuts and pistachios (which can also be a source of unsaturated fat) each day. When combined with a healthy diet, this is linked to various positive health outcomes, including protecting the heart. Fermented foods Fermented foods can contain probiotics – live bacteria and yeasts that are thought to have health benefits, including helping those with bowel issues. Fermented foods are found in most blue zone diets. For instance, sourdough wheat bread is a staple in Sardinia and miso soup is common in the Okinawan diet. However, the role of fermented foods in promoting longevity of life and healthy ageing does require further research, with much still unknown. Fish The amount of fish consumed by residents in the blue zones varies due to environmental factors such as availability, but in most areas it’s said to be eaten around three times a week (in small portions). Fish contains a lower amount of saturated fat than red meat and is a good source of nutrients. Oily fish is particularly rich in omega-3 fatty acids, which are essential for brain and heart health. There are various ways to cook salmon – here are three of our favourite methods It is recommended in the UK that a healthy diet should include at least two portions of fish a week, one of which being oily fish like salmon, sardines or trout (from sustainable sources, where possible). Meat Red meat is consumed less frequently and in small amounts in most blue zone areas. In the classic Sardinian diet, for example, meat is usually reserved for Sundays and special occasions. That’s not to say that all of the regions consume a minimal amount. In the Nicoya Peninsula, at least half of the oldest Nicoyans are said to eat three to five servings of meat per week – though that is still less than the amount we are reported to eat in the UK. Although red meat like beef, lamb and pork can contribute towards a healthy diet (it is a good source of protein, vitamins and minerals), it should be consumed in moderation, especially when in processed forms like bacon, ham, sausages and salami. Eating less processed and red meat may lower the risk of some cancers. Red wine People in most blue zones drink between one and two glasses of red wine a day – but this is not a sign to start drinking if you don’t drink now. There is an ongoing discussion about the potential health benefits of red wine due to its antioxidant properties, but it is not a necessity for a healthy diet and should only be consumed within safe limits. The Department of Health recommends that if you are a regular drinker, you should not drink more than 14 units per week (a medium glass of red wine is 2.3 units, and it’s also advised to spread the units evenly over three or more days. It’s a good idea to have several drink-free days each week, too. Water and tea Drinking plenty of fluids – mostly water – is a hallmark of most groups living in the blue zone regions. Water is a healthy and cheap choice for staying hydrated, with some evidence suggesting that regular water intake may be linked to lower mortality rates. Other liquids such as tea can also contribute towards fluid intake, with green tea being a popular choice, especially in the Okinawa region. Beyond the diet When investigating why people in blue zones have longer (and healthier) lifespans, Buettner found there are lifestyle factors to be considered outside of diet, like physical activity. It’s common for blue zone residents to incorporate plenty of movement into their day-to-day lives – think gardening, walking and doing physical chores. They also prioritise rest and a good night’s sleep: Ikarians take mid-afternoon naps, while the Loma Linda community ‘downshift’ (spend time resting) for 24 hours every week. Getting enough shut eye can be beneficial for lowering stress levels and maintaining good mental wellbeing, as well as having positive impacts on physical health. In addition, those in the blue zone regions have good social networks and are regularly eating with or surrounded by family, friends and neighbours. It is known that isolation and loneliness are contributors to poor health, which reinforces the importance of fostering healthy communities and relationships. Is the blue zone diet a good choice for you? The diet is not a rigid, one-size-fits-all eating plan. Just incorporating certain aspects into your daily life, such as eating more vegetables, can be beneficial for general health. The overall aim here, though, is to consume a wide variety of foods in the right proportions and in line with healthy eating guidance. This involves incorporating plenty of fruit and vegetables, wholegrains and proteins and a moderate amount of unsaturated fats into your diet, while keeping intake of free sugars, saturated fats and salt to a minimum. Having said this, more evidence is needed before a blue zone diet can be formally recommended. Some experts and influencers have suggested people should focus on a diet from a single blue zone region, but this could become restrictive and is not realistic for everyone to follow when considering that we all have different needs. That’s not to mention the fact that access to ingredients will differ depending on where you live and your budget constraints. It is important to speak to a dietitian before making changes to your diet to ensure you are getting the right amount of nutrients your body needs to support your overall health and wellbeing. Please note: Information is not intended as a substitute for proper medical diagnosis or dietary advice provided by your dietitian. Please always seek advice from a dietitian for tailored dietary advice and support. Originally published November 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0deb3bdbfd0cbff842" }	6ab37d395d870b0c6aaa95f899e2dd6d7f97a9c99723a6fe749478be0ca0451f	What is an anti-inflammatory diet and could it improve your health? Inflammation can be triggered by various health conditions or lifestyle factors and cause serious threat to our bodies. But are there foods we can eat to prevent unnecessary inflammation, allowing us to manage symptoms and lower our risk of disease? https://ichef.bbci.co.uk/images/ic/480xn/p08vgdqc.jpg What is inflammation? Inflammation is your body’s natural and healthy response to harm, such as infection, injury or toxin. When something damages your cells, your immune system kicks in, often causing short-term symptoms. Say you get a splinter – the swelling you’ll likely experience is your white blood cells protecting you against the foreign body and potential infection. You wouldn’t want to prevent this from happening – it’s a critical mechanism that protects our health. In that case, what is the anti-inflammatory diet actually for and why would we want to use it to discourage inflammation? Inflammation becomes unhealthy when it sticks around long term. This is a common issue. “Some researchers suggest elements of modern living can drive chronic inflammation,” says dietitian Sophie Medlin. Factors believed to promote it include smoking, being overweight, a sedentary lifestyle and drinking alcohol excessively. Chronic inflammation has also been identified as a risk factor for a number of diseases, including heart disease, diabetes, some cancers and neurodegenerative conditions. The anti-inflammatory diet could have direct benefits – for instance, certain foods can have a direct impact on inflammation levels – as well as indirect, as what you eat affects your weight and health, which in turn can be linked to inflammation. It could, then, help lower your risk of certain diseases, as well as be a way to manage symptoms of inflammatory conditions. Related stories Does apple cider vinegar really have health super powers?The diet that could cut dementia risk by almost 25%Dr Rupy’s surprisingly simple tactic for upping your veg intake Does apple cider vinegar really have health super powers? The diet that could cut dementia risk by almost 25% Dr Rupy’s surprisingly simple tactic for upping your veg intake What is the anti-inflammatory diet? The anti-inflammatory diet isn’t a set regime, but more about simply choosing foods believed to fight inflammation and limiting those thought to contribute to it. Luckily, lots of foods are thought to contain anti-inflammatory properties. Harvard University has come up with a list of anti-inflammatory foods, which includes tomatoes, olive oil, green leafy vegetables, nuts, oily fish and fruits. Meanwhile, “Foods on the pro-inflammatory list include fried foods, sugary drinks, refined carbohydrates, animal fats and processed meats,” says Medlin. Not getting enough of particular nutrients and micronutrients has been linked to inflammation. Foods high in refined carbohydrates, sugar, saturated fat and trans fatty acids – for instance some ultra-processed foods – and a diet low in fibre, natural antioxidants and omega 3, have also been linked to inflammation. (Use the BBC Food nutrition calculator to find out how likely you are to be lacking in nutrients, based on your age and sex.) Some bacteria living in our gut are “known to produce anti-inflammatory properties,” says Medlin, so it is worth looking after your gut health by eating a varied diet with a focus on plants. Swap white breads, pasta and rice for wholegrain, fibre-filled alternatives for your gut bacteria to ‘feed’ on. Beans, pulses, legumes and many other vegetables are also high in fibre. Numerous spices, including black pepper, ginger and turmeric, as well as garlic, have been linked to fighting inflammation. But more research is needed, as “very few studies were performed with actual foods,” instead using extracts or capsules. “Many would question the link between the [list of foods by Harvard] and chronic inflammation in the otherwise healthy population,” says Medlin. But, she continues, “a balanced diet that includes plenty of the foods on the anti-inflammatory list and not too many of the pro-inflammatory foods is good healthy eating advice.” Boost your fibre intake with these recipes Vegan chilliChorizo and butterbean baked potatoesVegetarian moussaka Vegan chilli Chorizo and butterbean baked potatoes Vegetarian moussaka Do we all have the same inflammatory response to foods? Inflammation triggered by the food we eat can vary considerably from person to person, according to results from a 2020 study. The study identified “a wide range of metabolic responses after eating in apparently healthy adults,” and linked a poor metabolic response (where the body needs to work longer and harder to clear fat and sugar) to food with “increased risk of conditions such as low-grade inflammatory diseases including heart disease, type 2 diabetes and obesity.” Senior researcher on the study professor Tim Spector says, “The metabolic response to food was so different between people in identical conditions. So, if they were given an identical muffin, for example, how much their sugar, insulin and blood fats went up varied about eight-fold between people. There was no average response.” Is the Mediterranean diet anti-inflammatory? The Mediterranean diet, which has a focus on vegetables, fruits, wholegrains and lean protein, has been linked to lower levels of inflammatory-causing proteins. It encourages eating oily fish, such as salmon and sardines, which contain omega 3 and are linked to reducing inflammation. It has also been found to be effective for weight loss, which is significant because obesity is reported to make us predisposed to problematic inflammation. The diet limits refined starches, sugar and saturated fat – all foods that are thought to encourage inflammation. There is evidence that any anti-inflammatory effect of the Mediterranean diet can be felt within three months, but the greatest impact is achieved after a year. Mediterranean-inspired recipes ShakshukaSardine bologneseMake-ahead grain bowls Shakshuka Sardine bolognese Make-ahead grain bowls Will an anti-inflammatory diet help with arthritis? A 2023 study, which followed 45 people with rheumatoid issues (including arthritis), examined if following an anti-inflammatory diet could reduce the chronic pain patients suffered with and it showed promising results. However, Arthritis Action is clear no diet or type of food is proven to make arthritis better or worse, and states, “The aim should be to eat a well-balanced diet and to keep to a healthy weight.” Dietitian Martin Lau, spokesperson for Arthritis Action, says, “A healthy diet which promotes anti-inflammation (such as the Mediterranean diet) and not carrying too much body weight, combined with specialist anti-rheumatic medications could promote remission [in those with rheumatoid arthritis].” Some people believe nightshade vegetables, including tomatoes (which are on the Harvard list of anti-inflammatory foods), aggravate arthritis pain due to a chemical they contain called solanine. “There are no scientific studies to prove that they actually cause inflammation or make symptoms worse,” says Kim Larson, a Seattle-based dietitian and Academy of Nutrition and Dietetics spokesperson. If you think they may be worsening your pain, the Arthritis Foundation recommends you “eliminate nightshades from your diet for a couple weeks and slowly reintroduce them. If you find that adding nightshades triggers arthritis pain, don’t eat them.” Other nightshade vegetables include aubergine, red bell peppers and potatoes. https://ichef.bbci.co.uk/images/ic/480xn/p08vgjpv.jpg The anti-inflammatory diet is not for everyone The anti-inflammatory diet may not reduce inflammation for everyone, and may even exacerbate symptoms for some. “If my inflammatory bowel disease patients or those with gut disorders followed Harvard’s anti-inflammatory diet, their problems may get worse, not better,” warns Medlin. If you have a medical condition, always consult your doctor or dietitian before altering your diet. Originally published November 2020	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/anti_inflammatory", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "What is an anti-inflammatory diet and could it improve your health?", "content": "Inflammation can be triggered by various health conditions or lifestyle factors and cause serious threat to our bodies. But are there foods we can eat to prevent unnecessary inflammation, allowing us to manage symptoms and lower our risk of disease? https://ichef.bbci.co.uk/images/ic/480xn/p08vgdqc.jpg What is inflammation? Inflammation is your body’s natural and healthy response to harm, such as infection, injury or toxin. When something damages your cells, your immune system kicks in, often causing short-term symptoms. Say you get a splinter – the swelling you’ll likely experience is your white blood cells protecting you against the foreign body and potential infection. You wouldn’t want to prevent this from happening – it’s a critical mechanism that protects our health. In that case, what is the anti-inflammatory diet actually for and why would we want to use it to discourage inflammation? Inflammation becomes unhealthy when it sticks around long term. This is a common issue. “Some researchers suggest elements of modern living can drive chronic inflammation,” says dietitian Sophie Medlin. Factors believed to promote it include smoking, being overweight, a sedentary lifestyle and drinking alcohol excessively. Chronic inflammation has also been identified as a risk factor for a number of diseases, including heart disease, diabetes, some cancers and neurodegenerative conditions. The anti-inflammatory diet could have direct benefits – for instance, certain foods can have a direct impact on inflammation levels – as well as indirect, as what you eat affects your weight and health, which in turn can be linked to inflammation. It could, then, help lower your risk of certain diseases, as well as be a way to manage symptoms of inflammatory conditions. Related stories Does apple cider vinegar really have health super powers?The diet that could cut dementia risk by almost 25%Dr Rupy’s surprisingly simple tactic for upping your veg intake Does apple cider vinegar really have health super powers? The diet that could cut dementia risk by almost 25% Dr Rupy’s surprisingly simple tactic for upping your veg intake What is the anti-inflammatory diet? The anti-inflammatory diet isn’t a set regime, but more about simply choosing foods believed to fight inflammation and limiting those thought to contribute to it. Luckily, lots of foods are thought to contain anti-inflammatory properties. Harvard University has come up with a list of anti-inflammatory foods, which includes tomatoes, olive oil, green leafy vegetables, nuts, oily fish and fruits. Meanwhile, “Foods on the pro-inflammatory list include fried foods, sugary drinks, refined carbohydrates, animal fats and processed meats,” says Medlin. Not getting enough of particular nutrients and micronutrients has been linked to inflammation. Foods high in refined carbohydrates, sugar, saturated fat and trans fatty acids – for instance some ultra-processed foods – and a diet low in fibre, natural antioxidants and omega 3, have also been linked to inflammation. (Use the BBC Food nutrition calculator to find out how likely you are to be lacking in nutrients, based on your age and sex.) Some bacteria living in our gut are “known to produce anti-inflammatory properties,” says Medlin, so it is worth looking after your gut health by eating a varied diet with a focus on plants. Swap white breads, pasta and rice for wholegrain, fibre-filled alternatives for your gut bacteria to ‘feed’ on. Beans, pulses, legumes and many other vegetables are also high in fibre. Numerous spices, including black pepper, ginger and turmeric, as well as garlic, have been linked to fighting inflammation. But more research is needed, as “very few studies were performed with actual foods,” instead using extracts or capsules. “Many would question the link between the [list of foods by Harvard] and chronic inflammation in the otherwise healthy population,” says Medlin. But, she continues, “a balanced diet that includes plenty of the foods on the anti-inflammatory list and not too many of the pro-inflammatory foods is good healthy eating advice.” Boost your fibre intake with these recipes Vegan chilliChorizo and butterbean baked potatoesVegetarian moussaka Vegan chilli Chorizo and butterbean baked potatoes Vegetarian moussaka Do we all have the same inflammatory response to foods? Inflammation triggered by the food we eat can vary considerably from person to person, according to results from a 2020 study. The study identified “a wide range of metabolic responses after eating in apparently healthy adults,” and linked a poor metabolic response (where the body needs to work longer and harder to clear fat and sugar) to food with “increased risk of conditions such as low-grade inflammatory diseases including heart disease, type 2 diabetes and obesity.” Senior researcher on the study professor Tim Spector says, “The metabolic response to food was so different between people in identical conditions. So, if they were given an identical muffin, for example, how much their sugar, insulin and blood fats went up varied about eight-fold between people. There was no average response.” Is the Mediterranean diet anti-inflammatory? The Mediterranean diet, which has a focus on vegetables, fruits, wholegrains and lean protein, has been linked to lower levels of inflammatory-causing proteins. It encourages eating oily fish, such as salmon and sardines, which contain omega 3 and are linked to reducing inflammation. It has also been found to be effective for weight loss, which is significant because obesity is reported to make us predisposed to problematic inflammation. The diet limits refined starches, sugar and saturated fat – all foods that are thought to encourage inflammation. There is evidence that any anti-inflammatory effect of the Mediterranean diet can be felt within three months, but the greatest impact is achieved after a year. Mediterranean-inspired recipes ShakshukaSardine bologneseMake-ahead grain bowls Shakshuka Sardine bolognese Make-ahead grain bowls Will an anti-inflammatory diet help with arthritis? A 2023 study, which followed 45 people with rheumatoid issues (including arthritis), examined if following an anti-inflammatory diet could reduce the chronic pain patients suffered with and it showed promising results. However, Arthritis Action is clear no diet or type of food is proven to make arthritis better or worse, and states, “The aim should be to eat a well-balanced diet and to keep to a healthy weight.” Dietitian Martin Lau, spokesperson for Arthritis Action, says, “A healthy diet which promotes anti-inflammation (such as the Mediterranean diet) and not carrying too much body weight, combined with specialist anti-rheumatic medications could promote remission [in those with rheumatoid arthritis].” Some people believe nightshade vegetables, including tomatoes (which are on the Harvard list of anti-inflammatory foods), aggravate arthritis pain due to a chemical they contain called solanine. “There are no scientific studies to prove that they actually cause inflammation or make symptoms worse,” says Kim Larson, a Seattle-based dietitian and Academy of Nutrition and Dietetics spokesperson. If you think they may be worsening your pain, the Arthritis Foundation recommends you “eliminate nightshades from your diet for a couple weeks and slowly reintroduce them. If you find that adding nightshades triggers arthritis pain, don’t eat them.” Other nightshade vegetables include aubergine, red bell peppers and potatoes. https://ichef.bbci.co.uk/images/ic/480xn/p08vgjpv.jpg The anti-inflammatory diet is not for everyone The anti-inflammatory diet may not reduce inflammation for everyone, and may even exacerbate symptoms for some. “If my inflammatory bowel disease patients or those with gut disorders followed Harvard’s anti-inflammatory diet, their problems may get worse, not better,” warns Medlin. If you have a medical condition, always consult your doctor or dietitian before altering your diet. Originally published November 2020" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0eeb3bdbfd0cbff843" }	566eb59ea5e44c95e5266d15acc0caf37f39833cc5c7a9bd91ae3c9456384a31	Does apple cider vinegar really have health super powers? Its rumoured benefits include lowering cholesterol, fighting COVID and even weight loss, but does the evidence stack up? https://ichef.bbci.co.uk/images/ic/480xn/p0gf7954.jpg If you’re a follower of health bloggers or influencers, you’ll no doubt have come across posts singing the praises of apple cider vinegar (ACV). A versatile ingredient, it lends an ideal whisper of acidity to the likes of salads, chutneys, pickles and grain bowls, but its virtues may go much further than flavour. It’s thought that ACV may also be able to stop an infection in its tracks, lower blood sugar levels or even lead to weight loss. We talk to the experts to find out if there is any truth to these surprising claims. What is ACV? Made with fermented, pressed apples, ACV vinegar is sold filtered (this tends to be clear), or unfiltered and unpasteurised, also referred to as ‘raw’ and ‘organic’. The latter is the type that’s associated with health benefits. It’s cloudy and you might see blobs or sediment in the liquid, requiring you to give the bottle a shake before using. That murky appearance is all down to a culture which is often referred to as the mother. “This [the mother] contains a lot of enzymes and proteins, and in addition adds to your friendly bacteria,” explains Middlesex University’s Dr Darshna Yagnik, a biomedical research lecturer who has conducted some interesting research on ACV (more on that later). Others point to the presence of acetic acid in ACV (a compound naturally found in vinegar) as to why it might provide health benefits. Some studies link it with lowering inflammation, which could be beneficial for conditions such as arthritis. This research is limited though, and it’s worth noting much of it focuses on mice rather than humans. How do people consume ACV for health benefits? With Hippocrates having used vinegar to treat wounds in 420BC, its topical use for medicinal purposes goes back thousands of years and there’s evidence of people ingesting it (in teas) since the late 18th century. Most of the modern-day ‘advice’ on using ACV for heath focusses on drinking a small amount each day, diluted with water. This comes with drawbacks though, explains dietician and BDA spokesperson, Nichola Ludlam-Raine. “ACV is strongly acidic (5–6% acetic acid), so there are risks of enamel erosion and reflux (heart burn) too.” It has also been reported that consuming too much could cause harm to your windpipe. There are consumable products on the market made with ACV (think gummies and supplements) but it’s best to do your homework to make sure they are properly regulated. You could of course, go for the tastiest option and just use it in your food. Do the health claims stand up? Infection fighting One Saturday evening, Yagnik ate some questionable leftovers in her fridge, not remembering quite how long they’d been there. She quickly realised she’d made the wrong decision. “I didn’t feel good, I could feel symptoms starting and knew that things were not going to end well. I found a bottle of apple cider vinegar in the cupboard, so I thought, OK, let me just take a good shot of this and see what happens. So, I did. And it almost felt like the bacteria was being silenced.” Yagnik’s symptoms stopped in their tracks. Of course, this was just a personal experience and the scientist knew that it was by no means enough to base any conclusions on. So, curious to see if ACV really did have medicinal qualities, the following Monday morning she went to work at the lab armed with her bottle to find out if it could really work against ‘bad’ bacteria. “I put it onto some bacteria in test tubes, and saw some death in the bacteria. You can’t always trust your first results though, so we tested a different set of bacteria. Once again, the results were quite marked.” Together with her colleagues, Yagnik began to test whether ACV’s antimicrobial effects could fight off E. coli and MRSA. And if so, could it be as effective as antibiotics? The results were very positive, suggesting that ACV was up to 90% as effective as antibiotics. “Not every single bacteria reacts to it though, which is the same as antibiotics – different antibiotics suit different bacteria.” The study developed further: “I looked at some immune cells as well and whether ACV had anti-inflammatory qualities. It seemed to down-regulate some of the cytokines, which is important as these can cause inflammation.” Nigella's rice bowl includes unfiltered apple cider vinegar While Yagnik is keen to point out that further research is required before people start using it as a treatment to fight infection, she is confident it could, with time and further research, be used in the same way antibiotics are to treat bacterial infections. There are disclaimers though. For example, with the health benefits linked to the unpasteurised version, Yagnik highlights this could be problematic for people who need to avoid unpasteurised products – for example people who have immunity health issues – including those who are pregnant. Also, until further research is conducted, Yagnik explains that people who are on existing medication should speak to an expert before taking ACV, as it could potentially contradict or offset other medical treatments. Lowering cholesterol and type 2 diabetes treatment Coventry University’s Dr Cain Clark has carried out research examining the effects of ACV on several health issues which are linked to having elevated lipid profiles and glycaemic parameters. (These, he explains, are “blood markers that can provide information about a person’s risk of developing heart disease, stroke and other chronic diseases.”) Clark and colleagues examined nine existing studies to see if a consensus on ACV’s effects could be found. The conclusion they reached was that regular consumption of ACV could lead to better health outcomes. “We found that ‘normal’ healthy adults can improve their lipid profile, while when we looked further into the data and participants, we found that people with type 2 diabetes (not insulin dependent) had specific and significant improvements in total cholesterol and triacylglycerol.” (Total cholesterol is the cholesterol in your blood, made up of ‘good’ and ‘bad’ cholesterols, while triacylglycerol is a type of fat that is stored in your body, of which higher levels are worse for health.) To put it simply, the evidence showed that ACV lowered cholesterol and improved the health of those with type 2 diabetes. “We can be fairly confident some health benefit in people with type 2 diabetes may be achieved. Nevertheless, further independent work – in the form of randomised controlled trials, specifically in this population – is needed to make stronger claims.” Weight loss There are small studies which highlight that ACV could help weight loss (as part of a controlled diet), but also research which shows it doesn’t have any impact at all. Ludlam-Raine isn’t convinced by the evidence so far. “You can get most of the potential benefits on weight loss and improving blood glucose levels from other types of vinegar too. However, evidence is minimal at present regarding appetite suppression and improving blood sugar levels following a high carb meal.” Back in 2016, BBC Two series Trust Me I’m A Doctor carried out its own study (in conjunction with Aston University) which investigated whether ACV could help with weight loss. They divided 27 participants into three groups. Group one drank two tablespoons (30 ml) of organic apple cider vinegar diluted in 200ml of water twice a day before main meals for eight weeks. Group two did the same but with malt vinegar, while group three did the same but just with coloured water. Those on the ACV plan did lower their cholesterol levels whereas the other groups didn’t. However, no group had lost weight by the end of the eight-week experiment. All experts we spoke to were keen to say that there’s still plenty of research to be conducted before we can definitively state that ACV helps different medical conditions. In the meantime, Ludlam-Raine says “you’re better off eating an apple – it comes with more fibre to keep your gut bacteria happy and antioxidants too. Plus, it counts as one of your five a day. However, if you want to include AVC in your diet, use it in a salad dressing alongside olive oil and black pepper rather than drinking it!” Disclaimer: If you’re looking to improve a health condition, always speak to a medical professional before adapting your diet. Originally published September 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/apple_cider_vinegar", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Does apple cider vinegar really have health super powers?", "content": "Its rumoured benefits include lowering cholesterol, fighting COVID and even weight loss, but does the evidence stack up? https://ichef.bbci.co.uk/images/ic/480xn/p0gf7954.jpg If you’re a follower of health bloggers or influencers, you’ll no doubt have come across posts singing the praises of apple cider vinegar (ACV). A versatile ingredient, it lends an ideal whisper of acidity to the likes of salads, chutneys, pickles and grain bowls, but its virtues may go much further than flavour. It’s thought that ACV may also be able to stop an infection in its tracks, lower blood sugar levels or even lead to weight loss. We talk to the experts to find out if there is any truth to these surprising claims. What is ACV? Made with fermented, pressed apples, ACV vinegar is sold filtered (this tends to be clear), or unfiltered and unpasteurised, also referred to as ‘raw’ and ‘organic’. The latter is the type that’s associated with health benefits. It’s cloudy and you might see blobs or sediment in the liquid, requiring you to give the bottle a shake before using. That murky appearance is all down to a culture which is often referred to as the mother. “This [the mother] contains a lot of enzymes and proteins, and in addition adds to your friendly bacteria,” explains Middlesex University’s Dr Darshna Yagnik, a biomedical research lecturer who has conducted some interesting research on ACV (more on that later). Others point to the presence of acetic acid in ACV (a compound naturally found in vinegar) as to why it might provide health benefits. Some studies link it with lowering inflammation, which could be beneficial for conditions such as arthritis. This research is limited though, and it’s worth noting much of it focuses on mice rather than humans. How do people consume ACV for health benefits? With Hippocrates having used vinegar to treat wounds in 420BC, its topical use for medicinal purposes goes back thousands of years and there’s evidence of people ingesting it (in teas) since the late 18th century. Most of the modern-day ‘advice’ on using ACV for heath focusses on drinking a small amount each day, diluted with water. This comes with drawbacks though, explains dietician and BDA spokesperson, Nichola Ludlam-Raine. “ACV is strongly acidic (5–6% acetic acid), so there are risks of enamel erosion and reflux (heart burn) too.” It has also been reported that consuming too much could cause harm to your windpipe. There are consumable products on the market made with ACV (think gummies and supplements) but it’s best to do your homework to make sure they are properly regulated. You could of course, go for the tastiest option and just use it in your food. Do the health claims stand up? Infection fighting One Saturday evening, Yagnik ate some questionable leftovers in her fridge, not remembering quite how long they’d been there. She quickly realised she’d made the wrong decision. “I didn’t feel good, I could feel symptoms starting and knew that things were not going to end well. I found a bottle of apple cider vinegar in the cupboard, so I thought, OK, let me just take a good shot of this and see what happens. So, I did. And it almost felt like the bacteria was being silenced.” Yagnik’s symptoms stopped in their tracks. Of course, this was just a personal experience and the scientist knew that it was by no means enough to base any conclusions on. So, curious to see if ACV really did have medicinal qualities, the following Monday morning she went to work at the lab armed with her bottle to find out if it could really work against ‘bad’ bacteria. “I put it onto some bacteria in test tubes, and saw some death in the bacteria. You can’t always trust your first results though, so we tested a different set of bacteria. Once again, the results were quite marked.” Together with her colleagues, Yagnik began to test whether ACV’s antimicrobial effects could fight off E. coli and MRSA. And if so, could it be as effective as antibiotics? The results were very positive, suggesting that ACV was up to 90% as effective as antibiotics. “Not every single bacteria reacts to it though, which is the same as antibiotics – different antibiotics suit different bacteria.” The study developed further: “I looked at some immune cells as well and whether ACV had anti-inflammatory qualities. It seemed to down-regulate some of the cytokines, which is important as these can cause inflammation.” Nigella's rice bowl includes unfiltered apple cider vinegar While Yagnik is keen to point out that further research is required before people start using it as a treatment to fight infection, she is confident it could, with time and further research, be used in the same way antibiotics are to treat bacterial infections. There are disclaimers though. For example, with the health benefits linked to the unpasteurised version, Yagnik highlights this could be problematic for people who need to avoid unpasteurised products – for example people who have immunity health issues – including those who are pregnant. Also, until further research is conducted, Yagnik explains that people who are on existing medication should speak to an expert before taking ACV, as it could potentially contradict or offset other medical treatments. Lowering cholesterol and type 2 diabetes treatment Coventry University’s Dr Cain Clark has carried out research examining the effects of ACV on several health issues which are linked to having elevated lipid profiles and glycaemic parameters. (These, he explains, are “blood markers that can provide information about a person’s risk of developing heart disease, stroke and other chronic diseases.”) Clark and colleagues examined nine existing studies to see if a consensus on ACV’s effects could be found. The conclusion they reached was that regular consumption of ACV could lead to better health outcomes. “We found that ‘normal’ healthy adults can improve their lipid profile, while when we looked further into the data and participants, we found that people with type 2 diabetes (not insulin dependent) had specific and significant improvements in total cholesterol and triacylglycerol.” (Total cholesterol is the cholesterol in your blood, made up of ‘good’ and ‘bad’ cholesterols, while triacylglycerol is a type of fat that is stored in your body, of which higher levels are worse for health.) To put it simply, the evidence showed that ACV lowered cholesterol and improved the health of those with type 2 diabetes. “We can be fairly confident some health benefit in people with type 2 diabetes may be achieved. Nevertheless, further independent work – in the form of randomised controlled trials, specifically in this population – is needed to make stronger claims.” Weight loss There are small studies which highlight that ACV could help weight loss (as part of a controlled diet), but also research which shows it doesn’t have any impact at all. Ludlam-Raine isn’t convinced by the evidence so far. “You can get most of the potential benefits on weight loss and improving blood glucose levels from other types of vinegar too. However, evidence is minimal at present regarding appetite suppression and improving blood sugar levels following a high carb meal.” Back in 2016, BBC Two series Trust Me I’m A Doctor carried out its own study (in conjunction with Aston University) which investigated whether ACV could help with weight loss. They divided 27 participants into three groups. Group one drank two tablespoons (30 ml) of organic apple cider vinegar diluted in 200ml of water twice a day before main meals for eight weeks. Group two did the same but with malt vinegar, while group three did the same but just with coloured water. Those on the ACV plan did lower their cholesterol levels whereas the other groups didn’t. However, no group had lost weight by the end of the eight-week experiment. All experts we spoke to were keen to say that there’s still plenty of research to be conducted before we can definitively state that ACV helps different medical conditions. In the meantime, Ludlam-Raine says “you’re better off eating an apple – it comes with more fibre to keep your gut bacteria happy and antioxidants too. Plus, it counts as one of your five a day. However, if you want to include AVC in your diet, use it in a salad dressing alongside olive oil and black pepper rather than drinking it!” Disclaimer: If you’re looking to improve a health condition, always speak to a medical professional before adapting your diet. Originally published September 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0eeb3bdbfd0cbff844" }	17d2973ce5e110764c4d28c18272dabf0633af4fdea3abc70633d8526716433f	The diet that could cut dementia risk by almost 25% A major study suggests that one particular diet could make you far less likely to develop dementia. Sue Quinn speaks to the experts to find out how it works. https://ichef.bbci.co.uk/images/ic/480xn/p0fmhrfh.jpg Almost one million people in the UK live with some form of dementia. Worldwide, cases are expected to almost triple from 2019’s figure of 57 million to 153 million by 2050, in line with the growth and aging rates of the global population. There’s no cure for the different brain diseases that cause dementia. However, a major study – the largest of its kind – suggests that a certain type of diet can protect against the condition. A team of scientists from leading universities in the UK, Australia and Sweden analysed data from 60,000 British people to find out whether a Mediterranean diet offered protection against dementia. Using information from the UK Biobank, they measured participants’ adherence to a Mediterranean diet and how many developed dementia over the course of a decade. “We found that the individuals whose diets more closely matched the features of a Mediterranean diet had a much lower risk of developing dementia,” says Dr Oliver Shannon, a lead author of the study and a lecturer in nutrition and ageing at Newcastle University. “On average, people who had a high (compared to low) adherence to a Mediterranean diet had about a 23% lower risk of developing dementia.” Even those who have a higher chance of developing the condition because of their genetic risk could benefit by roughly the same rate, the researchers found. Key foods https://ichef.bbci.co.uk/images/ic/480xn/p0fmhtp3.jpg So, what is a Mediterranean diet exactly? Broadly speaking, it includes lots of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish and unsaturated fats such as olive oil. It also involves moderate amounts of dairy (cheese and yoghurt mostly) and small quantities of meat and saturated fat, such as butter. There are various technical definitions of a Mediterranean diet, which can slightly differ. So, to make this study as accurate as possible, scientists used two types of scoring systems (Mediterranean Diet Adherence Screener and Mediterranean diet Pyramid). Shannon says the findings suggested the following offered the most potential protection against dementia: Olive oil as the main cooking fatAt least 400g of vegetables per day (5 x 80g servings), with at least 200g of this consumed raw or as saladAt least 240g of fruit per day (3 x 80g servings), including no more than 100ml of natural fruit juiceLess than 100–150g of red or processed meat per dayLess than 12g of butter or margarine per dayFewer than one sweet, fizzy drink per dayOne small glass of wine (125ml) per dayAt least 3 x 150g servings of legumes each weekAt least 3 x 100-150g servings of fish or shellfish each week, ideally including at least one portion of oily fishFewer than three servings per week of shop bought cakes, cookies, pastries, or dessertsAt least 3 x 30g servings of nuts per weekConsuming more poultry than red meatAt least two servings each week of dishes made with a sauce base of tomato, onion, leek, or garlic and simmered with olive oil Olive oil as the main cooking fat At least 400g of vegetables per day (5 x 80g servings), with at least 200g of this consumed raw or as salad At least 240g of fruit per day (3 x 80g servings), including no more than 100ml of natural fruit juice Less than 100–150g of red or processed meat per day Less than 12g of butter or margarine per day Fewer than one sweet, fizzy drink per day One small glass of wine (125ml) per day At least 3 x 150g servings of legumes each week At least 3 x 100-150g servings of fish or shellfish each week, ideally including at least one portion of oily fish Fewer than three servings per week of shop bought cakes, cookies, pastries, or desserts At least 3 x 30g servings of nuts per week Consuming more poultry than red meat At least two servings each week of dishes made with a sauce base of tomato, onion, leek, or garlic and simmered with olive oil No single food on its own reduced the risk of dementia, Shannon says. Rather, they all probably worked together. “The data suggests that all of the components are important in their own right. It’s an amalgamation of all the different benefits of lots of different things.” The study looked at the impact of the Mediterranean diet on dementia as a whole, as opposed to separating out specific types such as Alzheimer’s disease. “But there are other studies which have suggested eating a Mediterranean diet is probably good for reducing Alzheimer’s risk,” Shannon points out. “We don't have as much evidence for other sub-types of dementia like vascular dementia, but we might expect that a Mediterranean diet would help protect against them as well.” How does this diet protect against dementia? Prof David Lewellyn from the University of Exeter Medical School says the UK Biobank study is one of many that suggests a link between diet and dementia. Plenty of other studies have also found that diets which incorporate the Mediterranean diet or are very similar – such as DASH and MIND – may have protective effects. While scientists don’t fully understand why these diets benefit brain health, there’s a common theme among them all which gives us some clues. “These diets are all high in fruits, vegetables, whole grains and healthy fats,” Lewellyn says. “They are also low in processed foods, red meat and saturated fats.” It is known that chronic conditions like cardiovascular disease and type 2 diabetes increase the risk of developing dementia. One theory is that because a Mediterranean diet reduces the risk of developing these conditions, it also reduces the risk of dementia, Shannon says. Some research findings also show that some of the foods involved in a Mediterranean diet have anti-inflammatory and antioxidant effects. This is because they contain compounds that protect against cell damage, and so could benefit the brain directly. “There have been some studies suggesting that consuming a Mediterranean diet might help slow the rate of brain atrophy [degeneration] over time,” Shannon says. Can diet slow the onset of dementia? Eating healthily from a young age may carry important benefits, “because the brain is still developing during childhood and adolescence,” Lewellyn explains. “Eating a healthy diet during these developmental years probably helps to lay the foundation for a healthy brain later in life.” But it's never too late to start: “Even small changes to your diet in later life may help to protect against dementia.” That said, there’s currently no evidence that changing our diet will slow or halt the progression of dementia once it’s been diagnosed. And while mounting research suggests diet may reduce your chances of developing it, there are no guarantees. “It is not possible to conclude definitively that changing your diet will necessarily reduce your own individual risk of dementia,” Lewellyn says. Genetics, lifestyle and other factors also play an important role. “However, making improvements to your diet is likely to improve your health and wellbeing and is a promising strategy to reduce your risk.” How easy is a Mediterranean diet to follow? The Mediterranean approach to eating is popular and involves a wide range of foods that many people enjoy. That said, it can be challenging to eat this way all the time if you're unable to cook most of your meals from scratch. Luckily, there's plenty of advice available online, which can help you make it work for you. With its emphasis on fruit and vegetables, grains, nuts, seeds and seafood, the Mediterranean diet might seem costly, but as Shannon points out, “that can be partly offset by choosing frozen and tinned varieties of these foods.” To create Mediterranean dishes on a budget, you could turn tinned pulses into dishes such as a chilli bean stir fry or a bean salad. It could also help to make the most of wallet-friendly ingredients such as red lentils which are widely used in Mediterranean cooking. Tinned fish is an ideal way to make sure you’re including seafood in your meals without bumping up the cost of your grocery shop, and can be used in quick, simple dishes like sardines and kale with pasta. To boost your nut and seed intake, keep jars of them on the kitchen worktop and sprinkle into your cereal, soup, salads and casseroles or simply slather a nut butter onto a slice of wholemeal toast. Originally published May 2023	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/diet_reduce_dementia_risk", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "The diet that could cut dementia risk by almost 25%", "content": "A major study suggests that one particular diet could make you far less likely to develop dementia. Sue Quinn speaks to the experts to find out how it works. https://ichef.bbci.co.uk/images/ic/480xn/p0fmhrfh.jpg Almost one million people in the UK live with some form of dementia. Worldwide, cases are expected to almost triple from 2019’s figure of 57 million to 153 million by 2050, in line with the growth and aging rates of the global population. There’s no cure for the different brain diseases that cause dementia. However, a major study – the largest of its kind – suggests that a certain type of diet can protect against the condition. A team of scientists from leading universities in the UK, Australia and Sweden analysed data from 60,000 British people to find out whether a Mediterranean diet offered protection against dementia. Using information from the UK Biobank, they measured participants’ adherence to a Mediterranean diet and how many developed dementia over the course of a decade. “We found that the individuals whose diets more closely matched the features of a Mediterranean diet had a much lower risk of developing dementia,” says Dr Oliver Shannon, a lead author of the study and a lecturer in nutrition and ageing at Newcastle University. “On average, people who had a high (compared to low) adherence to a Mediterranean diet had about a 23% lower risk of developing dementia.” Even those who have a higher chance of developing the condition because of their genetic risk could benefit by roughly the same rate, the researchers found. Key foods https://ichef.bbci.co.uk/images/ic/480xn/p0fmhtp3.jpg So, what is a Mediterranean diet exactly? Broadly speaking, it includes lots of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish and unsaturated fats such as olive oil. It also involves moderate amounts of dairy (cheese and yoghurt mostly) and small quantities of meat and saturated fat, such as butter. There are various technical definitions of a Mediterranean diet, which can slightly differ. So, to make this study as accurate as possible, scientists used two types of scoring systems (Mediterranean Diet Adherence Screener and Mediterranean diet Pyramid). Shannon says the findings suggested the following offered the most potential protection against dementia: Olive oil as the main cooking fatAt least 400g of vegetables per day (5 x 80g servings), with at least 200g of this consumed raw or as saladAt least 240g of fruit per day (3 x 80g servings), including no more than 100ml of natural fruit juiceLess than 100–150g of red or processed meat per dayLess than 12g of butter or margarine per dayFewer than one sweet, fizzy drink per dayOne small glass of wine (125ml) per dayAt least 3 x 150g servings of legumes each weekAt least 3 x 100-150g servings of fish or shellfish each week, ideally including at least one portion of oily fishFewer than three servings per week of shop bought cakes, cookies, pastries, or dessertsAt least 3 x 30g servings of nuts per weekConsuming more poultry than red meatAt least two servings each week of dishes made with a sauce base of tomato, onion, leek, or garlic and simmered with olive oil Olive oil as the main cooking fat At least 400g of vegetables per day (5 x 80g servings), with at least 200g of this consumed raw or as salad At least 240g of fruit per day (3 x 80g servings), including no more than 100ml of natural fruit juice Less than 100–150g of red or processed meat per day Less than 12g of butter or margarine per day Fewer than one sweet, fizzy drink per day One small glass of wine (125ml) per day At least 3 x 150g servings of legumes each week At least 3 x 100-150g servings of fish or shellfish each week, ideally including at least one portion of oily fish Fewer than three servings per week of shop bought cakes, cookies, pastries, or desserts At least 3 x 30g servings of nuts per week Consuming more poultry than red meat At least two servings each week of dishes made with a sauce base of tomato, onion, leek, or garlic and simmered with olive oil No single food on its own reduced the risk of dementia, Shannon says. Rather, they all probably worked together. “The data suggests that all of the components are important in their own right. It’s an amalgamation of all the different benefits of lots of different things.” The study looked at the impact of the Mediterranean diet on dementia as a whole, as opposed to separating out specific types such as Alzheimer’s disease. “But there are other studies which have suggested eating a Mediterranean diet is probably good for reducing Alzheimer’s risk,” Shannon points out. “We don't have as much evidence for other sub-types of dementia like vascular dementia, but we might expect that a Mediterranean diet would help protect against them as well.” How does this diet protect against dementia? Prof David Lewellyn from the University of Exeter Medical School says the UK Biobank study is one of many that suggests a link between diet and dementia. Plenty of other studies have also found that diets which incorporate the Mediterranean diet or are very similar – such as DASH and MIND – may have protective effects. While scientists don’t fully understand why these diets benefit brain health, there’s a common theme among them all which gives us some clues. “These diets are all high in fruits, vegetables, whole grains and healthy fats,” Lewellyn says. “They are also low in processed foods, red meat and saturated fats.” It is known that chronic conditions like cardiovascular disease and type 2 diabetes increase the risk of developing dementia. One theory is that because a Mediterranean diet reduces the risk of developing these conditions, it also reduces the risk of dementia, Shannon says. Some research findings also show that some of the foods involved in a Mediterranean diet have anti-inflammatory and antioxidant effects. This is because they contain compounds that protect against cell damage, and so could benefit the brain directly. “There have been some studies suggesting that consuming a Mediterranean diet might help slow the rate of brain atrophy [degeneration] over time,” Shannon says. Can diet slow the onset of dementia? Eating healthily from a young age may carry important benefits, “because the brain is still developing during childhood and adolescence,” Lewellyn explains. “Eating a healthy diet during these developmental years probably helps to lay the foundation for a healthy brain later in life.” But it's never too late to start: “Even small changes to your diet in later life may help to protect against dementia.” That said, there’s currently no evidence that changing our diet will slow or halt the progression of dementia once it’s been diagnosed. And while mounting research suggests diet may reduce your chances of developing it, there are no guarantees. “It is not possible to conclude definitively that changing your diet will necessarily reduce your own individual risk of dementia,” Lewellyn says. Genetics, lifestyle and other factors also play an important role. “However, making improvements to your diet is likely to improve your health and wellbeing and is a promising strategy to reduce your risk.” How easy is a Mediterranean diet to follow? The Mediterranean approach to eating is popular and involves a wide range of foods that many people enjoy. That said, it can be challenging to eat this way all the time if you're unable to cook most of your meals from scratch. Luckily, there's plenty of advice available online, which can help you make it work for you. With its emphasis on fruit and vegetables, grains, nuts, seeds and seafood, the Mediterranean diet might seem costly, but as Shannon points out, “that can be partly offset by choosing frozen and tinned varieties of these foods.” To create Mediterranean dishes on a budget, you could turn tinned pulses into dishes such as a chilli bean stir fry or a bean salad. It could also help to make the most of wallet-friendly ingredients such as red lentils which are widely used in Mediterranean cooking. Tinned fish is an ideal way to make sure you’re including seafood in your meals without bumping up the cost of your grocery shop, and can be used in quick, simple dishes like sardines and kale with pasta. To boost your nut and seed intake, keep jars of them on the kitchen worktop and sprinkle into your cereal, soup, salads and casseroles or simply slather a nut butter onto a slice of wholemeal toast. Originally published May 2023" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0eeb3bdbfd0cbff845" }	899babaf31b13bc4b9ebb613e49796ce3d90ed855596fc24ed52e9de9d48edba	Can changing your diet improve eczema and psoriasis? A well-balanced diet can play a huge role in our health but can the foods we eat also impact common inflammatory skin conditions? By Jessica Bradley https://ichef.bbci.co.uk/images/ic/480xn/p0j6387x.jpg Inflammatory skin conditions are common, with one in five children and one in 10 adults in the UK living with eczema. Though much less common, around one in 50 people in the UK have psoriasis. Both conditions can cause itchy and uncomfortable skin - and while there is no cure for either, there are various treatments available that can help some people manage their symptoms. There are also several myths around the role diet plays in eczema and psoriasis, do these stand up to scrutiny? Here’s what the experts say… Is obesity and a high-fat diet linked to eczema and psoriasis? Claudio Mauro, professor of metabolism and inflammation at the University of Birmingham, has conducted research on the subject and found a relationship between obesity and a high-fat diet and inflammation in the body. In 2017, Mauro and his team of researchers fed mice a-high fat diet for around eight weeks – which is the equivalent of seven or eight years in human years. He found that this diet exacerbated an inflammatory immune response in the mice. “Our diet can lead to changes in body fat and this is a key risk for inflammation, especially when it accumulates around the stomach area,” he says. However, Mauro has also found that omega-3 – which can be found in oily fish, vegetable oils, seeds and nuts – can have a preventative effect towards the body initiating an inflammatory response. “There’s definitely an inflammatory component to skin conditions,” Mauro says, “And it’s a common observation that people living with obesity go on to develop skin conditions.” This includes both eczema – though not for those with the most severe eczema and psoriasis. The relationship between eczema and food allergies Dietary fat and obesity aren’t the only ways our diet is linked to eczema. Those with eczema are also more likely to have food allergies. “But we’re increasingly understanding that it’s not food allergies that cause eczema – it’s the other way around,” says Carsten Flohr, chair in dermatology and population health sciences at St John’s Institute of Dermatology at Kings College London and consultant dermatologist at Guy’s & St Thomas’ Hospital. In around 70% of cases, eczema presents itself before the age of two. This, he says, is where parents – and their diets – can play a really important role in whether their children develop eczema. There is a growing understanding, Flohr says, that babies can become allergic through the skin, in particular when they are massaged, or moisturiser is applied to their skin. This is most likely because those applying the baby oil or moisturiser have traces of food protein on their skin, Flohr says, allowing the baby’s skin immune system to recognise the food as a danger signal, causing an allergy. Research has found that allergies are largely prevented when children are orally exposed early to foods that commonly cause allergies, such as peanuts. “If you wait too long before weaning your baby, there is a significantly higher risk of food allergies and we think this is most likely happening because there’s a higher chance of being exposed to foods through the skin, rather than by mouth.” “Our immune system is programmed in a way that, if something is first seen by immune cells through the skin, it sends danger signals” Flohr says. “This is where the diet of the parents comes into it, as it might well be on the parents’ hands, then onto the skin of the baby.” While there is some evidence that breastfeeding can reduce the likelihood of a baby developing food allergies, there's also evidence stating it has little-to-no impact. Related stories Why are food allergies on the rise?Have hay fever? Look out for allergies to these foodsCan you grow out of a food allergy? Why are food allergies on the rise? Have hay fever? Look out for allergies to these foods Can you grow out of a food allergy? Could the Mediterranean diet ease eczema and psoriasis symptoms? There are many foods known to be anti-inflammatory , including tomatoes, olive oil, green leafy vegetables, nuts, oily fish and fruit. Salmon is a source of omega-3 which could lower inflammation, here’s three ways you can cook it But whether diet can directly help with eczema or psoriasis is a bit more complicated. While psoriasis is genetically determined – meaning that diet plays a much less significant role compared to eczema – there is a link between the disease and obesity and a western diet high in fat and calories, Flohr says. Are probiotics helpful for eczema? There is also some evidence suggesting that consuming probiotics during the latter stages of pregnancy can help to prevent eczema in children, Flohr says, but there’s little evidence to suggest it can help alleviate symptoms of eczema when it has already developed. Researchers recommend speaking to a medical professional if you are concerned about any skin condition and have questions regarding the role your diet may play in your symptoms or risks. Originally published July 2024	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/diet_eczema_psoriasis", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Can changing your diet improve eczema and psoriasis?", "content": "A well-balanced diet can play a huge role in our health but can the foods we eat also impact common inflammatory skin conditions? By Jessica Bradley https://ichef.bbci.co.uk/images/ic/480xn/p0j6387x.jpg Inflammatory skin conditions are common, with one in five children and one in 10 adults in the UK living with eczema. Though much less common, around one in 50 people in the UK have psoriasis. Both conditions can cause itchy and uncomfortable skin - and while there is no cure for either, there are various treatments available that can help some people manage their symptoms. There are also several myths around the role diet plays in eczema and psoriasis, do these stand up to scrutiny? Here’s what the experts say… Is obesity and a high-fat diet linked to eczema and psoriasis? Claudio Mauro, professor of metabolism and inflammation at the University of Birmingham, has conducted research on the subject and found a relationship between obesity and a high-fat diet and inflammation in the body. In 2017, Mauro and his team of researchers fed mice a-high fat diet for around eight weeks – which is the equivalent of seven or eight years in human years. He found that this diet exacerbated an inflammatory immune response in the mice. “Our diet can lead to changes in body fat and this is a key risk for inflammation, especially when it accumulates around the stomach area,” he says. However, Mauro has also found that omega-3 – which can be found in oily fish, vegetable oils, seeds and nuts – can have a preventative effect towards the body initiating an inflammatory response. “There’s definitely an inflammatory component to skin conditions,” Mauro says, “And it’s a common observation that people living with obesity go on to develop skin conditions.” This includes both eczema – though not for those with the most severe eczema and psoriasis. The relationship between eczema and food allergies Dietary fat and obesity aren’t the only ways our diet is linked to eczema. Those with eczema are also more likely to have food allergies. “But we’re increasingly understanding that it’s not food allergies that cause eczema – it’s the other way around,” says Carsten Flohr, chair in dermatology and population health sciences at St John’s Institute of Dermatology at Kings College London and consultant dermatologist at Guy’s & St Thomas’ Hospital. In around 70% of cases, eczema presents itself before the age of two. This, he says, is where parents – and their diets – can play a really important role in whether their children develop eczema. There is a growing understanding, Flohr says, that babies can become allergic through the skin, in particular when they are massaged, or moisturiser is applied to their skin. This is most likely because those applying the baby oil or moisturiser have traces of food protein on their skin, Flohr says, allowing the baby’s skin immune system to recognise the food as a danger signal, causing an allergy. Research has found that allergies are largely prevented when children are orally exposed early to foods that commonly cause allergies, such as peanuts. “If you wait too long before weaning your baby, there is a significantly higher risk of food allergies and we think this is most likely happening because there’s a higher chance of being exposed to foods through the skin, rather than by mouth.” “Our immune system is programmed in a way that, if something is first seen by immune cells through the skin, it sends danger signals” Flohr says. “This is where the diet of the parents comes into it, as it might well be on the parents’ hands, then onto the skin of the baby.” While there is some evidence that breastfeeding can reduce the likelihood of a baby developing food allergies, there's also evidence stating it has little-to-no impact. Related stories Why are food allergies on the rise?Have hay fever? Look out for allergies to these foodsCan you grow out of a food allergy? Why are food allergies on the rise? Have hay fever? Look out for allergies to these foods Can you grow out of a food allergy? Could the Mediterranean diet ease eczema and psoriasis symptoms? There are many foods known to be anti-inflammatory , including tomatoes, olive oil, green leafy vegetables, nuts, oily fish and fruit. Salmon is a source of omega-3 which could lower inflammation, here’s three ways you can cook it But whether diet can directly help with eczema or psoriasis is a bit more complicated. While psoriasis is genetically determined – meaning that diet plays a much less significant role compared to eczema – there is a link between the disease and obesity and a western diet high in fat and calories, Flohr says. Are probiotics helpful for eczema? There is also some evidence suggesting that consuming probiotics during the latter stages of pregnancy can help to prevent eczema in children, Flohr says, but there’s little evidence to suggest it can help alleviate symptoms of eczema when it has already developed. Researchers recommend speaking to a medical professional if you are concerned about any skin condition and have questions regarding the role your diet may play in your symptoms or risks. Originally published July 2024" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0feb3bdbfd0cbff846" }	b5a6029769a731f2a44528243d09da9d13077cdec72cae1e72ab8f976a89369d	Should I worry about drinking dairy milk? https://ichef.bbci.co.uk/images/ic/480xn/p07cdvq9.jpg The demand for dairy-free milk alternatives in the West is booming. One in three people in the UK is believed to buy dairy milk substitutes. At the same time, worldwide dairy milk production is increasing, particularly in developing countries. So why are ever more people in the West opting for plant-based options? Is dairy really so scary? We asked people around the country why they are joining the so-called post-milk generation. What's dairy milk's carbon footprint? https://ichef.bbci.co.uk/images/ic/480xn/p07cf07j.jpg Almost half of 16–24-year-olds in the UK are concerned about the effects of our food system on the planet. Editor Cheryl Thomas says “I decided to swap to a vegan diet due to environmental concerns – fewer crops and less water are used to sustain a vegan diet than for dairy and meat products.” Research shows that a glass of dairy milk produces almost three times the greenhouse gas emissions of any non-dairy alternative. In addition to emissions, “dairy operations can also be significant contributors to water pollution and soil degradation when manure and feed-crop production are poorly managed”, according to the World Wildlife Foundation. But dairy milk alternatives are not without environmental concerns. Consider almond "milk" – the ‘water footprint’ of a single California almond averages 12 litres, and California produces up to 80 percent of the world’s almonds. What's more, to pollinate an acre of almond trees, you need two bee hives – and about a million hives are brought to California from around the U.S. for a short period every year. In 2014, the Pollinator Stewardship Council received reports from beekeepers of mass deaths among adult bees, as well as large numbers of dead, deformed and sick bee larvae. Eyewitnesses blamed this on a combination of pesticides. Oats, rice and soybeans – all used in dairy milk alternatives – have a lower water footprint than almonds and don’t need any help from insects as they are wind or self-pollinated. The bacteria in rice paddy soil give off methane; it's much less than cows produce, but more than alternatives such as oats. Oat drinks have a slightly higher land use than the other plant alternatives, but less than cow's milk. Are farming practices unfair on dairy cows? https://ichef.bbci.co.uk/images/ic/480xn/p07cf277.jpg “I cut back on milk for ethical reasons at first,” Irena Meier told us on Twitter. She said “after not having any for more than a year, I can’t stomach it anymore”. Over half of 16–24-year-olds consider the food system to be 'unfair' on farm animals. The number of vegans in the UK reached 3.5 million in 2018. Many state animal welfare as a key reason for the change. Dr Jude Capper, a livestock sustainability consultant, says “Excellent animal welfare should be the cornerstone of every livestock production system, including the non-tangible and difficult-to-measure emotional side of animal welfare.” She makes the point that the practice of allowing cows access to barns can be seen as a positive. “While cattle often exhibit frolicking behaviours that could be interpreted as 'happy' when first turned out to pasture, they also queue to come into the shed when it's cold, wet or windy.” There are many controversial aspects to farming, such as mother and calf separation, slaughter of male calves and pregnancy by insemination. “No system of farming is perfect, and there are always improvements to be made", says Sam Packer, Policy Officer at The Soil Association. "We are at the forefront of this, Soil Association’s animal welfare standards are the highest in the UK, and we are always working with farmers, researchers and policy makers to ensure all farm animals have a good life.” Are dairy milk alternatives lower calorie? https://ichef.bbci.co.uk/images/ic/480xn/p07cf6jf.jpg "Plant drinks contain fewer calories", @Wilderness_Days told us on Twitter. It's true that most plant-based alternatives are lower in calories than whole dairy milk, but skimmed and semi-skimmed milks can be equally low calorie. But dairy milk contains an impressive 8g of protein per 225ml, which helps keep us fuller for longer and gives us energy. With the exception of soy, plant-based drinks contain less protein than dairy. (The NHS recommends eating 45g of protein per day for women and 55.5g for men.) According to the British Nutrition Foundation, a proportion of adults and teenagers (especially girls) have low intakes of some vitamins and minerals, in particular vitamin A, iron, calcium, zinc and iodine. All of these are found in dairy milk. “Dairy is very nutritious; swapping to plant-based products is not often like-for-like. It may still be important to get nutrients such as calcium, B vitamins and iodine, another way", says nutritionist Charlotte Stirling-Reed. “The trouble with many alternatives to milk is that fortification is not standardised, so you might not get the nutrients you expect. Some products contain added calcium and B vitamins, but iodine is often missing. Iodine is involved in brain development, and research suggests it plays a role in IQ. As milk is our main source of iodine in the UK, look for products that are fortified with this vital mineral if you or your child doesn’t drink milk.” Nutritionist Renee Mcgregor doesn’t want you to give up on dairy milk just yet, especially if you exercise regularly. “It’s important to be aware that nutritionally and from a recovery point of view, dairy-free ‘milks’ do not stack up. Milk is ideal as it has the right carbohydrate-to-protein ratio to encourage muscle recovery. It also has the best composition, with easily digestible carbohydrates and protein, making uptake by the muscle more efficient. Dairy foods also contain calcium and this has been demonstrated to have beneficial effects on body composition, helping you to maintain a higher percentage of lean muscle mass." What if you're lactose intolerant or have a milk allergy? https://ichef.bbci.co.uk/images/ic/480xn/p07cf73b.jpg Blogger Ruth Cartwright says she gave up dairy milk when she discovered she was lactose intolerant. 65 per cent of the worldwide population is reported to have a reduced ability to digest lactose, a type of sugar found in milk. This rises to 90 percent of East Asian adults and drops to 5 percent of people from Northern Europe. Lactose intolerance usually exhibits within a few hours of eating or drinking, with symptoms such as wind, bloating, cramps, feeling sick and diarrhoea. Severity depends on the individual and how much lactose has been consumed. Some people who are lactose-intolerant may still be able to tolerate a small glass of milk, while others won't be able to drink even a tiny bit in their tea or coffee. Intolerance is not an allergy and can develop at any age. The NHS says that a milk allergy affects one in 50 infants and young children, but rarely continues after one year and most children will have outgrown it after three. But to some, a cow’s milk allergy is lifelong and severe. If you have an allergy to milk you must avoid it and find an alternative source of nutrients, such as protein and calcium. If you're concerned that dietary restrictions are putting you at risk of complications, consult a dietitian. Are there hormones in dairy milk? "I found out (dairy milk) had hormones in", Stephanie Barnes told us on Twitter. Although it's true that growth hormones are used for cattle in some countries, they are not used for livestock in the EU and “hormones that are bovine-specific do not have biological effects in other species", says Dr Jude Capper. “We lack the appropriate receptors for the hormone to bind to – we don’t have a cellular 'lock' that the hormone 'key' will fit", she continues. However, antibiotics are a consideration. “Where appropriate, antibiotics are used in livestock to prevent and treat disease, thus improving animal welfare and ensuring a safe food supply", Capper continues. “Concern exists regarding the overuse of antibiotics within veterinary and medical sectors. As antimicrobial resistance becomes a significant global issue, dairy producers, animal health industries and researchers worldwide are working to eliminate medically important antibiotics from livestock production, while seeking alternative treatments to ensure that animal health and welfare is maintained.” Dairy labelled as 'organic' has not been sourced from animals treated with antibiotics. Any cattle on an organic farm that require antibiotics, when they are actually sick and prescribed by a vet, will not have their milk sold as 'organic'. The Soil Association says “Organic cows are fed a diet free from artificial additives, chemicals and genetically modified ingredients, and the routine use of antibiotics in the organic system is banned.” While milk alternatives don’t contain antibiotics, they may contain other additives. Flavourings, thickeners, carrageenan, vegetable oils and gums can be found in non-dairy drinks, and as a result they are classed as ultra-processed foods. Soya contains phytoestrogens, oestrogen-like compounds. Clinical studies have shown both the risks and benefits of eating phytoestrogens, but research is inconclusive. Is it natural to drink milk from another species? "No other animal drinks milk from another species", says personal trainer Mark Sleight. More than 10,000 years ago, hardly anyone drank dairy milk. The first to give it a go were early farmers in Western Europe, who domesticated animals, including cows. Back then, humans couldn’t digest the lactose in dairy. Babies have the lactose enzyme to allow them to digest their mother’s milk, but traditionally this enzyme stops being produced in adulthood. Evolution has allowed some humans, particularly in Northern Europe, to keep it for life – meaning we can digest milk. No other mammals drink milk to adulthood. But neither do they drink nut and grain juices fortified with vitamins and minerals. As many of us have evolved to be able to process lactose, some argue that drinking milk is now ‘natural’, as it has altered our DNA. The alternative options at a glance https://ichef.bbci.co.uk/images/ic/480xn/p07chbn1.jpg If you don't want dairy milk, then mylk, malk, m*lk and more are available. Soy, rice, hemp, hazelnut, coconut and the popular almond and oat milks can be found on shelves. While soy drinks are closest to dairy in terms of protein, it contains fewer carbohydrates than oat, coconut, rice and almond alternatives. Coconut milk usually contains more saturtated fat than the rest. The vitamin and mineral content differs between brands of non-dairy substitutes as well as between types. Charlotte Stirling-Reed recommends looking for a drink that is fortified with iodine, as this is a tricky mineral to get from diet. Note that organic drinks are not fortified. Oat drinks are often considered a gateway to the alternative-milk scene because of their mild, creamy taste, but Stirling-Reed suggests trying a few to see what you like. “If no one drinks it, it won’t be any use, even if you have chosen the most nutritionally viable alternative”, she says. https://ichef.bbci.co.uk/images/ic/480xn/p07chd5z.jpg Twitter / @whodeemomi / @sarahbartletts / @shylittlemess / @muslimmummies	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/worrying_about_milk", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Should I worry about drinking dairy milk?", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p07cdvq9.jpg The demand for dairy-free milk alternatives in the West is booming. One in three people in the UK is believed to buy dairy milk substitutes. At the same time, worldwide dairy milk production is increasing, particularly in developing countries. So why are ever more people in the West opting for plant-based options? Is dairy really so scary? We asked people around the country why they are joining the so-called post-milk generation. What's dairy milk's carbon footprint? https://ichef.bbci.co.uk/images/ic/480xn/p07cf07j.jpg Almost half of 16–24-year-olds in the UK are concerned about the effects of our food system on the planet. Editor Cheryl Thomas says “I decided to swap to a vegan diet due to environmental concerns – fewer crops and less water are used to sustain a vegan diet than for dairy and meat products.” Research shows that a glass of dairy milk produces almost three times the greenhouse gas emissions of any non-dairy alternative. In addition to emissions, “dairy operations can also be significant contributors to water pollution and soil degradation when manure and feed-crop production are poorly managed”, according to the World Wildlife Foundation. But dairy milk alternatives are not without environmental concerns. Consider almond \"milk\" – the ‘water footprint’ of a single California almond averages 12 litres, and California produces up to 80 percent of the world’s almonds. What's more, to pollinate an acre of almond trees, you need two bee hives – and about a million hives are brought to California from around the U.S. for a short period every year. In 2014, the Pollinator Stewardship Council received reports from beekeepers of mass deaths among adult bees, as well as large numbers of dead, deformed and sick bee larvae. Eyewitnesses blamed this on a combination of pesticides. Oats, rice and soybeans – all used in dairy milk alternatives – have a lower water footprint than almonds and don’t need any help from insects as they are wind or self-pollinated. The bacteria in rice paddy soil give off methane; it's much less than cows produce, but more than alternatives such as oats. Oat drinks have a slightly higher land use than the other plant alternatives, but less than cow's milk. Are farming practices unfair on dairy cows? https://ichef.bbci.co.uk/images/ic/480xn/p07cf277.jpg “I cut back on milk for ethical reasons at first,” Irena Meier told us on Twitter. She said “after not having any for more than a year, I can’t stomach it anymore”. Over half of 16–24-year-olds consider the food system to be 'unfair' on farm animals. The number of vegans in the UK reached 3.5 million in 2018. Many state animal welfare as a key reason for the change. Dr Jude Capper, a livestock sustainability consultant, says “Excellent animal welfare should be the cornerstone of every livestock production system, including the non-tangible and difficult-to-measure emotional side of animal welfare.” She makes the point that the practice of allowing cows access to barns can be seen as a positive. “While cattle often exhibit frolicking behaviours that could be interpreted as 'happy' when first turned out to pasture, they also queue to come into the shed when it's cold, wet or windy.” There are many controversial aspects to farming, such as mother and calf separation, slaughter of male calves and pregnancy by insemination. “No system of farming is perfect, and there are always improvements to be made\", says Sam Packer, Policy Officer at The Soil Association. \"We are at the forefront of this, Soil Association’s animal welfare standards are the highest in the UK, and we are always working with farmers, researchers and policy makers to ensure all farm animals have a good life.” Are dairy milk alternatives lower calorie? https://ichef.bbci.co.uk/images/ic/480xn/p07cf6jf.jpg \"Plant drinks contain fewer calories\", @Wilderness_Days told us on Twitter. It's true that most plant-based alternatives are lower in calories than whole dairy milk, but skimmed and semi-skimmed milks can be equally low calorie. But dairy milk contains an impressive 8g of protein per 225ml, which helps keep us fuller for longer and gives us energy. With the exception of soy, plant-based drinks contain less protein than dairy. (The NHS recommends eating 45g of protein per day for women and 55.5g for men.) According to the British Nutrition Foundation, a proportion of adults and teenagers (especially girls) have low intakes of some vitamins and minerals, in particular vitamin A, iron, calcium, zinc and iodine. All of these are found in dairy milk. “Dairy is very nutritious; swapping to plant-based products is not often like-for-like. It may still be important to get nutrients such as calcium, B vitamins and iodine, another way\", says nutritionist Charlotte Stirling-Reed. “The trouble with many alternatives to milk is that fortification is not standardised, so you might not get the nutrients you expect. Some products contain added calcium and B vitamins, but iodine is often missing. Iodine is involved in brain development, and research suggests it plays a role in IQ. As milk is our main source of iodine in the UK, look for products that are fortified with this vital mineral if you or your child doesn’t drink milk.” Nutritionist Renee Mcgregor doesn’t want you to give up on dairy milk just yet, especially if you exercise regularly. “It’s important to be aware that nutritionally and from a recovery point of view, dairy-free ‘milks’ do not stack up. Milk is ideal as it has the right carbohydrate-to-protein ratio to encourage muscle recovery. It also has the best composition, with easily digestible carbohydrates and protein, making uptake by the muscle more efficient. Dairy foods also contain calcium and this has been demonstrated to have beneficial effects on body composition, helping you to maintain a higher percentage of lean muscle mass.\" What if you're lactose intolerant or have a milk allergy? https://ichef.bbci.co.uk/images/ic/480xn/p07cf73b.jpg Blogger Ruth Cartwright says she gave up dairy milk when she discovered she was lactose intolerant. 65 per cent of the worldwide population is reported to have a reduced ability to digest lactose, a type of sugar found in milk. This rises to 90 percent of East Asian adults and drops to 5 percent of people from Northern Europe. Lactose intolerance usually exhibits within a few hours of eating or drinking, with symptoms such as wind, bloating, cramps, feeling sick and diarrhoea. Severity depends on the individual and how much lactose has been consumed. Some people who are lactose-intolerant may still be able to tolerate a small glass of milk, while others won't be able to drink even a tiny bit in their tea or coffee. Intolerance is not an allergy and can develop at any age. The NHS says that a milk allergy affects one in 50 infants and young children, but rarely continues after one year and most children will have outgrown it after three. But to some, a cow’s milk allergy is lifelong and severe. If you have an allergy to milk you must avoid it and find an alternative source of nutrients, such as protein and calcium. If you're concerned that dietary restrictions are putting you at risk of complications, consult a dietitian. Are there hormones in dairy milk? \"I found out (dairy milk) had hormones in\", Stephanie Barnes told us on Twitter. Although it's true that growth hormones are used for cattle in some countries, they are not used for livestock in the EU and “hormones that are bovine-specific do not have biological effects in other species\", says Dr Jude Capper. “We lack the appropriate receptors for the hormone to bind to – we don’t have a cellular 'lock' that the hormone 'key' will fit\", she continues. However, antibiotics are a consideration. “Where appropriate, antibiotics are used in livestock to prevent and treat disease, thus improving animal welfare and ensuring a safe food supply\", Capper continues. “Concern exists regarding the overuse of antibiotics within veterinary and medical sectors. As antimicrobial resistance becomes a significant global issue, dairy producers, animal health industries and researchers worldwide are working to eliminate medically important antibiotics from livestock production, while seeking alternative treatments to ensure that animal health and welfare is maintained.” Dairy labelled as 'organic' has not been sourced from animals treated with antibiotics. Any cattle on an organic farm that require antibiotics, when they are actually sick and prescribed by a vet, will not have their milk sold as 'organic'. The Soil Association says “Organic cows are fed a diet free from artificial additives, chemicals and genetically modified ingredients, and the routine use of antibiotics in the organic system is banned.” While milk alternatives don’t contain antibiotics, they may contain other additives. Flavourings, thickeners, carrageenan, vegetable oils and gums can be found in non-dairy drinks, and as a result they are classed as ultra-processed foods. Soya contains phytoestrogens, oestrogen-like compounds. Clinical studies have shown both the risks and benefits of eating phytoestrogens, but research is inconclusive. Is it natural to drink milk from another species? \"No other animal drinks milk from another species\", says personal trainer Mark Sleight. More than 10,000 years ago, hardly anyone drank dairy milk. The first to give it a go were early farmers in Western Europe, who domesticated animals, including cows. Back then, humans couldn’t digest the lactose in dairy. Babies have the lactose enzyme to allow them to digest their mother’s milk, but traditionally this enzyme stops being produced in adulthood. Evolution has allowed some humans, particularly in Northern Europe, to keep it for life – meaning we can digest milk. No other mammals drink milk to adulthood. But neither do they drink nut and grain juices fortified with vitamins and minerals. As many of us have evolved to be able to process lactose, some argue that drinking milk is now ‘natural’, as it has altered our DNA. The alternative options at a glance https://ichef.bbci.co.uk/images/ic/480xn/p07chbn1.jpg If you don't want dairy milk, then mylk, malk, m*lk and more are available. Soy, rice, hemp, hazelnut, coconut and the popular almond and oat milks can be found on shelves. While soy drinks are closest to dairy in terms of protein, it contains fewer carbohydrates than oat, coconut, rice and almond alternatives. Coconut milk usually contains more saturtated fat than the rest. The vitamin and mineral content differs between brands of non-dairy substitutes as well as between types. Charlotte Stirling-Reed recommends looking for a drink that is fortified with iodine, as this is a tricky mineral to get from diet. Note that organic drinks are not fortified. Oat drinks are often considered a gateway to the alternative-milk scene because of their mild, creamy taste, but Stirling-Reed suggests trying a few to see what you like. “If no one drinks it, it won’t be any use, even if you have chosen the most nutritionally viable alternative”, she says. https://ichef.bbci.co.uk/images/ic/480xn/p07chd5z.jpg Twitter / @whodeemomi / @sarahbartletts / @shylittlemess / @muslimmummies" }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0feb3bdbfd0cbff847" }	8424b4674bd287d59fe93de8fb2fe3611556356e43586e15389c42b9c36adfb4	Should you worry about how much calcium you eat? Calcium is essential for bone health. Yet 16 percent of 11–18 year olds and 9 percent of 16–49 year olds consume less than the Lowest Reference Nutrient Intake (LRNI) of calcium through food, according to the National Diet and Nutrition (NDNS) survey, putting them at risk of weak bones later in life. “About one in two women and one in five men over 50 will break a bone because of osteoporosis, so it is important to keep your bones healthy”, advises Age UK. But what is the role of calcium in preventing this disease, and how can you make sure you and your family are getting enough of the mineral? https://ichef.bbci.co.uk/images/ic/480xn/p09c781f.jpg What are the dangers of eating too little calcium? Calcium is the most abundant mineral in the body. It helps build strong bones and teeth, and plays a part in regulating muscle contractions, including your heart, and blood clotting. A lack of calcium could lead to weak bone disorders, including rickets in children, osteomalacia in adults, and osteoporosis in later life. “In recent years, there’s been an increase in cases of rickets in the UK”, according to the NHS, although “the number of… cases is still relatively small”. Osteoporosis affects over 3 million people in the UK, more than 500,000 of whom receive hospital treatment for fragility fractures (bones that break after falling from standing height or less) every year. Factors other than diet, such as family history, gender, ethnicity, smoking and excessive alcohol, as well as lack of exercise, also play a part in determining your risk of osteoporosis. How much calcium do you need? https://ichef.bbci.co.uk/images/ic/480xn/p09c49mb.jpg It’s important to get enough calcium when you’re young, in order to obtain strong bones. “Bone mass reaches its ‘peak’ in our late 20s, but the level of bone mass reached varies from person to person”, according to the British Nutrition Foundation. “The higher the peak bone mass we can get in young adulthood and the slower the loss of bone mass in later adulthood, the better.” Therefore, it’s vital to get enough calcium at any age. The group most likely to eat below the calcium recommendation is 11–18-year-old females, of whom 22 percent were found to eat less than the LRNI (the amount of a nutrient that is enough for only the 2.5 percent of people who have the lowest requirements) by the NDNS. 11 percent of males in the same age group were also found to eat levels of the mineral below the LRNI. Between the ages of 11–18, males need 1000mg of calcium per day, females 800mg. Adults over 19 are recommended to have 700mg of calcium daily (and women who are breastfeeding need an extra 550mg a day). According to the British Dietetic Association, this increases to 1200mg for post-menopausal females and males over 55, as bone density loss starts to increase. Calcium can be stored by the body, so it is not essential to consume the recommended amount every day, although it is important to average the daily nutrient intake over time. Which foods contain the most calcium? https://ichef.bbci.co.uk/images/ic/480xn/p09c4byh.jpg Tofu and broccoli contain calcium You should be able to get all the calcium you need by eating a varied, balanced diet. Dairy, such as milk, cheese and yoghurt, is a good source of calcium: a 125g pot of plain yoghurt typically contains 250mg of calcium, and a 200ml glass of milk or 30g of a hard cheese such as Cheddar 240mg. Tofu can contain from 100–500mg of calcium per 100g. This wide range is because calcium is used as a coagulant, which makes the tofu firm, so firmer tofu may have more calcium per serving. Fish bones contain calcium, making sardines, tinned salmon, whitebait and pilchards good sources: 80g of whitebait provides 688mg of calcium. Some foods are fortified with calcium, including many soya and oat drinks, breads, and cereals – check the label. Some green vegetables, including broccoli, okra and kale, are good sources of calcium: 60g of curly kale provides 90mg. Spinach is naturally high in calcium, but it also contains oxalic acid, which reduces calcium’s absorption, so it is not considered a good source. Salt causes the body to lose calcium. More than two-thirds of adults in England are estimated to eat too much salt, according the NDNS 2020 study. You can read more about reducing salt in your diet on BBC Food. Get a list of calcium-rich food sources and advice on what to limit from the NHS. You need vitamin D to absorb calcium https://ichef.bbci.co.uk/images/ic/480xn/p09c4c5k.jpg Vitamin D is vital for your body to absorb calcium properly. If you are low in vitamin D, as 29 percent of adults and 37 percent of 11–18-year-olds are between the months of January and March every year, your body may not be able to maintain sufficient levels of calcium. Your body produces vitamin D when exposed to sunlight, and it’s difficult to get the recommended 10 micrograms a day from the UK sun between October and March. The NHS recommends everyone over the age of five considers taking a daily supplement of 10 micrograms of vitamin D during these months, or all-year-round if your exposure to sunlight is limited. Keep an eye on how much you take, because too much vitamin D could lead to toxicity. Should you take a calcium supplement? We can get the calcium we need from a healthy diet, but if you’re over 65 and feel you’re not getting enough from your diet, the NHS suggests considering taking a dietary supplement containing both calcium and vitamin D. But taking too much calcium supplement could be harmful. If you’re taking medication, ask your GP before supplementing. For an otherwise healthy adult, 1,500mg or less a day is unlikely to cause any harm, advises the NHS. Use the BBC Food nutrition calculator to see if you’re at risk of being deficient in calcium or other nutrients. All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. Always consult your GP if you’re concerned about your health.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/calcium", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Should you worry about how much calcium you eat?", "content": "Calcium is essential for bone health. Yet 16 percent of 11–18 year olds and 9 percent of 16–49 year olds consume less than the Lowest Reference Nutrient Intake (LRNI) of calcium through food, according to the National Diet and Nutrition (NDNS) survey, putting them at risk of weak bones later in life. “About one in two women and one in five men over 50 will break a bone because of osteoporosis, so it is important to keep your bones healthy”, advises Age UK. But what is the role of calcium in preventing this disease, and how can you make sure you and your family are getting enough of the mineral? https://ichef.bbci.co.uk/images/ic/480xn/p09c781f.jpg What are the dangers of eating too little calcium? Calcium is the most abundant mineral in the body. It helps build strong bones and teeth, and plays a part in regulating muscle contractions, including your heart, and blood clotting. A lack of calcium could lead to weak bone disorders, including rickets in children, osteomalacia in adults, and osteoporosis in later life. “In recent years, there’s been an increase in cases of rickets in the UK”, according to the NHS, although “the number of… cases is still relatively small”. Osteoporosis affects over 3 million people in the UK, more than 500,000 of whom receive hospital treatment for fragility fractures (bones that break after falling from standing height or less) every year. Factors other than diet, such as family history, gender, ethnicity, smoking and excessive alcohol, as well as lack of exercise, also play a part in determining your risk of osteoporosis. How much calcium do you need? https://ichef.bbci.co.uk/images/ic/480xn/p09c49mb.jpg It’s important to get enough calcium when you’re young, in order to obtain strong bones. “Bone mass reaches its ‘peak’ in our late 20s, but the level of bone mass reached varies from person to person”, according to the British Nutrition Foundation. “The higher the peak bone mass we can get in young adulthood and the slower the loss of bone mass in later adulthood, the better.” Therefore, it’s vital to get enough calcium at any age. The group most likely to eat below the calcium recommendation is 11–18-year-old females, of whom 22 percent were found to eat less than the LRNI (the amount of a nutrient that is enough for only the 2.5 percent of people who have the lowest requirements) by the NDNS. 11 percent of males in the same age group were also found to eat levels of the mineral below the LRNI. Between the ages of 11–18, males need 1000mg of calcium per day, females 800mg. Adults over 19 are recommended to have 700mg of calcium daily (and women who are breastfeeding need an extra 550mg a day). According to the British Dietetic Association, this increases to 1200mg for post-menopausal females and males over 55, as bone density loss starts to increase. Calcium can be stored by the body, so it is not essential to consume the recommended amount every day, although it is important to average the daily nutrient intake over time. Which foods contain the most calcium? https://ichef.bbci.co.uk/images/ic/480xn/p09c4byh.jpg Tofu and broccoli contain calcium You should be able to get all the calcium you need by eating a varied, balanced diet. Dairy, such as milk, cheese and yoghurt, is a good source of calcium: a 125g pot of plain yoghurt typically contains 250mg of calcium, and a 200ml glass of milk or 30g of a hard cheese such as Cheddar 240mg. Tofu can contain from 100–500mg of calcium per 100g. This wide range is because calcium is used as a coagulant, which makes the tofu firm, so firmer tofu may have more calcium per serving. Fish bones contain calcium, making sardines, tinned salmon, whitebait and pilchards good sources: 80g of whitebait provides 688mg of calcium. Some foods are fortified with calcium, including many soya and oat drinks, breads, and cereals – check the label. Some green vegetables, including broccoli, okra and kale, are good sources of calcium: 60g of curly kale provides 90mg. Spinach is naturally high in calcium, but it also contains oxalic acid, which reduces calcium’s absorption, so it is not considered a good source. Salt causes the body to lose calcium. More than two-thirds of adults in England are estimated to eat too much salt, according the NDNS 2020 study. You can read more about reducing salt in your diet on BBC Food. Get a list of calcium-rich food sources and advice on what to limit from the NHS. You need vitamin D to absorb calcium https://ichef.bbci.co.uk/images/ic/480xn/p09c4c5k.jpg Vitamin D is vital for your body to absorb calcium properly. If you are low in vitamin D, as 29 percent of adults and 37 percent of 11–18-year-olds are between the months of January and March every year, your body may not be able to maintain sufficient levels of calcium. Your body produces vitamin D when exposed to sunlight, and it’s difficult to get the recommended 10 micrograms a day from the UK sun between October and March. The NHS recommends everyone over the age of five considers taking a daily supplement of 10 micrograms of vitamin D during these months, or all-year-round if your exposure to sunlight is limited. Keep an eye on how much you take, because too much vitamin D could lead to toxicity. Should you take a calcium supplement? We can get the calcium we need from a healthy diet, but if you’re over 65 and feel you’re not getting enough from your diet, the NHS suggests considering taking a dietary supplement containing both calcium and vitamin D. But taking too much calcium supplement could be harmful. If you’re taking medication, ask your GP before supplementing. For an otherwise healthy adult, 1,500mg or less a day is unlikely to cause any harm, advises the NHS. Use the BBC Food nutrition calculator to see if you’re at risk of being deficient in calcium or other nutrients. All content within this article is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other health care professional. Always consult your GP if you’re concerned about your health." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }
{ "$oid": "68bacb0feb3bdbfd0cbff848" }	fdd94c73222151d3c4a0ae1752a4e2fd76b73379992b021e156bdcac8a982d41	Should we all be tucking into fake cheese? https://ichef.bbci.co.uk/images/ic/480xn/p09rkffv.jpg The UK sales value of plant-based cheese has increased by 165 percent over the last two years, but still lags behind plant-based substitutes for milk, yoghurt and meat. This contrasts with the dairy sector, in which more money is spent on cheese than on milk. Are we missing out? And are vegan cheeses good for our health and the environment? What is vegan cheese? There are 432 “non-dairy cheese” products with the Vegan trademark, according to the Vegan Society. Many are widely available. Sainsbury’s says it sells 25 plant-based cheeses, and Tesco lists 28 on its website. But availability varies significantly between supermarket outlets, and this may be one reason why they’re not eaten more, says Mintel Senior Food and Drink Analyst Amy Price. Cream cheese and hard cheese in blocks, grated or sliced, are available in vegan form. Some aim to replicate specific cheeses like Cheddar and mozzarella, while others are simply be described as cheese. Common base ingredients include coconut, soy, nut or seed oils with added starches, gums to improve texture, flavourings and colourings, and vegetables are sometimes added. “A lot of people are apprehensive” about vegan cheese, says Mike Moore, founder of vegan cheese company Honestly Tasty. “The video of that cat saying ‘no no no no no’ springs to mind.” He says this is due to some options having a “plasticky and processed texture with a strange, almost chemical taste… and a melt that sticks to the top of your mouth”. 33 percent of 16-34 year olds who eat and buy cheese say they have tried a plant-based version, but “only 15 percent of adults agreed it tastes as good as standard cheese”, says Price. Producers are experimenting with traditional cheesemaking techniques to make dairy-free cheeses, with some adding live bacteria cultures such as Penicillium Roqueforti to ferment the cheese for a more authentic flavour. It can then be aged to develop the flavour, just like dairy cheeses. However, because “maturing takes weeks or months, it will take a while [for the industry] to catch up and show the same variety dairy cheese has”, says Moore. How is vegan cheese developing? Casein, a protein found in dairy, gives cheese its texture, mouthfeel and functionality, such as the stretchiness of melted mozzarella. Companies have recently developed a way of creating a version of casein in a lab, without animals, and report it produces authentic, dairy-like results for plant-based milk, cheese, ice cream and other products. The genetic code cows use to make casein can be inserted into microorganisms and grown in fermentation tanks. Water, plant-based fats, sugar, vitamins and minerals are added to get a milk-like solution. New Culture, a start-up experimenting with this method, says it uses acid, heat or enzymes to coagulate the mixture, just like in traditional cheesemaking, to create a cheese. While cheese made this way is not yet on the UK market (it is used in some vegan ice creams in the US), a survey funded by a cheese alternatives company found 75.9 percent of UK respondents were open to eating cheese made with non-animal dairy protein from microbes instead of cows. “When juxtaposed against research into animal-free meat acceptance, the findings suggest animal-free dairy cheeses will see faster adoption and less societal pushback than cultivated meat products”, according to the survey findings. Plant-based cheese and nutrition https://ichef.bbci.co.uk/images/ic/480xn/p09pxbnj.jpg Dairy products are good sources of protein and calcium, as part of a healthy balanced diet. Unsweetened, calcium-fortified, dairy alternatives such as soya cheeses also count as part of this food group and “can make good alternatives to dairy products”, according to the NHS website. However, it also states, “if you’re not able to, or choose not to, eat dairy products, you may not be getting enough calcium in your diet”, and advises you speak to a GP before removing dairy from your diet. When it comes to nutrition, not all plant-based cheeses are created equally. “The nutritional composition of vegan cheeses can vary between brands. However, many are made from coconut oil, often high in saturated fats and a lot lower in protein than dairy cheese”, says dietitian Anjanee Kohli. Some products contain nuts and seeds, many of which are a source of calcium, and some are fortified with the vitamins and minerals you find in dairy, such as vitamin B12 and calcium. “Despite this, I wouldn’t recommend relying on vegan cheeses as a sole source of these nutrients, as nutrition isn’t only about one type of food, but about your overall diet”, says Kohli. When buying a product, it’s a good idea to read the nutrition label and compare it to other vegan cheeses, and “consume in moderation”, concludes Kohli. Read more about how to go vegan healthily on BBC Food. Vegan cheese and the environment Nearly two-thirds of vegans listed the environment as a motivating factor for going vegan in a survey. Food accounts for about a quarter of global greenhouse gas emissions, and some foods have a particularly high carbon footprint. It takes a lot of milk to make hard cheese, and consequently it has a high carbon footprint. Eating 30g of cheese per day for a year has been found to contribute 352kg to your annual greenhouse gas emissions, the equivalent of driving a regular petrol car 899 miles. The environmental cost of vegan cheese is not clear, but nuts and soya milk or tofu, common vegan cheese ingredients, have a lower carbon footprint than dairy cheese. A handful of nuts per day for a year has been found to contribute 5kg to your greenhouse gas emissions, the equivalent of driving a regular petrol car 13 miles. Another common ingredient in vegan cheese, coconut oil, has been criticised for contributing to deforestation and threatening animal species in some areas it is produced, although some brands have made commitments to sustainability. If you are concerned about the sustainability of a product, you can make your own cheese alternative at home, selecting ingredients or brands that meet your sustainability criteria. Homemade vegan cheese You can make vegan cheese using ingredients available from supermarkets. The easiest way is to strain a vegan yoghurt alternative overnight, season it with salt, pepper and herbs, and use the thickened result as a cream cheese. Nuts and seeds, most commonly cashews, can be soaked to create a creamy, luxurious consistency that is perfect for replicating cream cheese and a harder cheese. Coconut cream or milk from a tin (not the milk substitute) makes a rich, more solid, but melt-in-the mouth vegan cheese. Cashews and coconut are combined in some recipes. A splash of lemon juice or apple cider vinegar adds the tartness and acidity you expect from cheese. Powdered garlic adds zing and depth. Nutritional yeast – an umami-tasting deactivated yeast that’s available in large supermarkets – gives a cheesy tang and slightly orange colour and contains zinc and vital B vitamins, such as B12 and folic acid, which are commonly found in animal products. Liquid smoke or smoked paprika can give a smoked flavour. Roasted vegetables, such as butternut squash or sweet potato, add nutrients, as well as a rich flavour and colour, which works well for vegan nacho sauce. Agar agar powder, also known as vegetarian gelatine, helps firm up vegan cheese, and the more you add the firmer your vegan cheese will be. If your cheese is too soft, you can freeze and grate it. Try this recipe for firm cashew vegan cheese on BBC Food. Some recipes online use less agar agar powder and add tapioca flour or starch to make vegan cheese that’s slightly stretchy when it’s melted.	{ "data_info": { "lang": "en-GB", "url": "https://www.bbc.co.uk/food/articles/vegan_cheese", "type": "HowTo", "processing_date": "2025-09-05T00:00:00", "delivery_version": "v1.0", "title": "Should we all be tucking into fake cheese?", "content": "https://ichef.bbci.co.uk/images/ic/480xn/p09rkffv.jpg The UK sales value of plant-based cheese has increased by 165 percent over the last two years, but still lags behind plant-based substitutes for milk, yoghurt and meat. This contrasts with the dairy sector, in which more money is spent on cheese than on milk. Are we missing out? And are vegan cheeses good for our health and the environment? What is vegan cheese? There are 432 “non-dairy cheese” products with the Vegan trademark, according to the Vegan Society. Many are widely available. Sainsbury’s says it sells 25 plant-based cheeses, and Tesco lists 28 on its website. But availability varies significantly between supermarket outlets, and this may be one reason why they’re not eaten more, says Mintel Senior Food and Drink Analyst Amy Price. Cream cheese and hard cheese in blocks, grated or sliced, are available in vegan form. Some aim to replicate specific cheeses like Cheddar and mozzarella, while others are simply be described as cheese. Common base ingredients include coconut, soy, nut or seed oils with added starches, gums to improve texture, flavourings and colourings, and vegetables are sometimes added. “A lot of people are apprehensive” about vegan cheese, says Mike Moore, founder of vegan cheese company Honestly Tasty. “The video of that cat saying ‘no no no no no’ springs to mind.” He says this is due to some options having a “plasticky and processed texture with a strange, almost chemical taste… and a melt that sticks to the top of your mouth”. 33 percent of 16-34 year olds who eat and buy cheese say they have tried a plant-based version, but “only 15 percent of adults agreed it tastes as good as standard cheese”, says Price. Producers are experimenting with traditional cheesemaking techniques to make dairy-free cheeses, with some adding live bacteria cultures such as Penicillium Roqueforti to ferment the cheese for a more authentic flavour. It can then be aged to develop the flavour, just like dairy cheeses. However, because “maturing takes weeks or months, it will take a while [for the industry] to catch up and show the same variety dairy cheese has”, says Moore. How is vegan cheese developing? Casein, a protein found in dairy, gives cheese its texture, mouthfeel and functionality, such as the stretchiness of melted mozzarella. Companies have recently developed a way of creating a version of casein in a lab, without animals, and report it produces authentic, dairy-like results for plant-based milk, cheese, ice cream and other products. The genetic code cows use to make casein can be inserted into microorganisms and grown in fermentation tanks. Water, plant-based fats, sugar, vitamins and minerals are added to get a milk-like solution. New Culture, a start-up experimenting with this method, says it uses acid, heat or enzymes to coagulate the mixture, just like in traditional cheesemaking, to create a cheese. While cheese made this way is not yet on the UK market (it is used in some vegan ice creams in the US), a survey funded by a cheese alternatives company found 75.9 percent of UK respondents were open to eating cheese made with non-animal dairy protein from microbes instead of cows. “When juxtaposed against research into animal-free meat acceptance, the findings suggest animal-free dairy cheeses will see faster adoption and less societal pushback than cultivated meat products”, according to the survey findings. Plant-based cheese and nutrition https://ichef.bbci.co.uk/images/ic/480xn/p09pxbnj.jpg Dairy products are good sources of protein and calcium, as part of a healthy balanced diet. Unsweetened, calcium-fortified, dairy alternatives such as soya cheeses also count as part of this food group and “can make good alternatives to dairy products”, according to the NHS website. However, it also states, “if you’re not able to, or choose not to, eat dairy products, you may not be getting enough calcium in your diet”, and advises you speak to a GP before removing dairy from your diet. When it comes to nutrition, not all plant-based cheeses are created equally. “The nutritional composition of vegan cheeses can vary between brands. However, many are made from coconut oil, often high in saturated fats and a lot lower in protein than dairy cheese”, says dietitian Anjanee Kohli. Some products contain nuts and seeds, many of which are a source of calcium, and some are fortified with the vitamins and minerals you find in dairy, such as vitamin B12 and calcium. “Despite this, I wouldn’t recommend relying on vegan cheeses as a sole source of these nutrients, as nutrition isn’t only about one type of food, but about your overall diet”, says Kohli. When buying a product, it’s a good idea to read the nutrition label and compare it to other vegan cheeses, and “consume in moderation”, concludes Kohli. Read more about how to go vegan healthily on BBC Food. Vegan cheese and the environment Nearly two-thirds of vegans listed the environment as a motivating factor for going vegan in a survey. Food accounts for about a quarter of global greenhouse gas emissions, and some foods have a particularly high carbon footprint. It takes a lot of milk to make hard cheese, and consequently it has a high carbon footprint. Eating 30g of cheese per day for a year has been found to contribute 352kg to your annual greenhouse gas emissions, the equivalent of driving a regular petrol car 899 miles. The environmental cost of vegan cheese is not clear, but nuts and soya milk or tofu, common vegan cheese ingredients, have a lower carbon footprint than dairy cheese. A handful of nuts per day for a year has been found to contribute 5kg to your greenhouse gas emissions, the equivalent of driving a regular petrol car 13 miles. Another common ingredient in vegan cheese, coconut oil, has been criticised for contributing to deforestation and threatening animal species in some areas it is produced, although some brands have made commitments to sustainability. If you are concerned about the sustainability of a product, you can make your own cheese alternative at home, selecting ingredients or brands that meet your sustainability criteria. Homemade vegan cheese You can make vegan cheese using ingredients available from supermarkets. The easiest way is to strain a vegan yoghurt alternative overnight, season it with salt, pepper and herbs, and use the thickened result as a cream cheese. Nuts and seeds, most commonly cashews, can be soaked to create a creamy, luxurious consistency that is perfect for replicating cream cheese and a harder cheese. Coconut cream or milk from a tin (not the milk substitute) makes a rich, more solid, but melt-in-the mouth vegan cheese. Cashews and coconut are combined in some recipes. A splash of lemon juice or apple cider vinegar adds the tartness and acidity you expect from cheese. Powdered garlic adds zing and depth. Nutritional yeast – an umami-tasting deactivated yeast that’s available in large supermarkets – gives a cheesy tang and slightly orange colour and contains zinc and vital B vitamins, such as B12 and folic acid, which are commonly found in animal products. Liquid smoke or smoked paprika can give a smoked flavour. Roasted vegetables, such as butternut squash or sweet potato, add nutrients, as well as a rich flavour and colour, which works well for vegan nacho sauce. Agar agar powder, also known as vegetarian gelatine, helps firm up vegan cheese, and the more you add the firmer your vegan cheese will be. If your cheese is too soft, you can freeze and grate it. Try this recipe for firm cashew vegan cheese on BBC Food. Some recipes online use less agar agar powder and add tapioca flour or starch to make vegan cheese that’s slightly stretchy when it’s melted." }, "content_info": { "domain": "Food & Cooking", "subdomain": "Recipes" } }