What to Eat – Part 2

For optimum health, we all need to eat a diet of unprocessed, whole food with low levels of carbohydrate and decent levels of natural fats and protein. We should eat when we are hungry and stop when we are full. If we eat meals with adequate fat and protein, and very little carbohydrate, we will feel satiated for long periods of time and have no need or desire for snacks in between. The idea of ‘snacks to keep you going’ between meals is a marketing trick by the fake food industry. If you feel hungry an hour after your last meal, it is a clear sign that your meal contained too much carbohydrate and you are experiencing the sugar-insulin rollercoaster. If we were to eat no carbohydrate at all, as some people do, our blood sugar would remain constant and optimal. If we do not eat carbohydrate, the liver makes all the glucose we need via a process called glycogenesis.

When we reduce carbohydrate intake, we have to increase the amount of fat we eat in order to maintain energy levels. The important thing to grasp here is that healthy fats are extremely good for our metabolic health and they are not to be feared. Some of the ways in which we can increase fat intake include:

• Swap skimmed or semi-skimmed milk for whole milk. Choose full fat cheese and natural yoghurt over reduced fat versions. Add sour cream to savoury stews or curries.

• Cook meat, fish, eggs and even vegetables with healthy fats like butter, lard, dripping, olive oil or coconut oil. Never cook with ‘vegetable’ oils.

• If you like to steam vegetables, add a knob of butter (and a little salt) to them once they are drained of water.

• Add high fat foods as a garnish on your meals. The Italians put parmesan cheese on top of many dishes. Try using other cheeses, diced bacon, chopped nuts, small pieces of avocado or olives.

• Eat more eggs. Eggs are one of the most nutrient dense foods we can ever eat. They are cheap and versatile. They contain vitamins A, E, D, K, B1, B6 and B12. They are rich in essential, omega 3 fatty acids like DHA. They contain protein as well as calcium, iron, zinc, phosphorus, copper, manganese and selenium. They are also one of the best sources of choline, which is essential for growth and development. Eggs are vastly better for a child's breakfast than cereal. There are many ways to cook them; they take 5 minutes; and they are inexpensive.

• Choose cuts of meat which are not too lean. Do not cut the fat off a piece of meat. Eating some of the fat and meat together improves the flavour and tenderness. Some butchers and supermarkets offer minced beef with 5%, 10% or 20% fat content. The 20% version is more filling; it offers a more balanced diet; and is frequently the cheaper option.

All types of animal foods are suitable for a low-carbohydrate diet. Beef, lamb, pork, fish, poultry, eggs, cheese, milk, cream and yoghurt are highly nutritious and have a very limited effect on insulin levels. Vegetables growing above the ground are generally low in carbohydrate and are suitable for people wanting to lose weight and improve their metabolic health. Typical choices would include: spinach, cabbage, broccoli, cauliflower, brussels sprouts, peppers, tomatoes, onions, mushrooms, asparagus, aubergines, courgettes, lettuce, leeks and avocado. Some vegetables, such as carrots, peas, butternut squash and sweet potatoes, have moderate carbohydrate levels and should only be eaten occasionally if you are trying to lose weight. Vegetables from under the ground, such as turnips, parsnips and potatoes, are mainly starch and will cause high blood sugar and insulin. They have little nutritional value and a lot of carbohydrate.

If you are worried about the cost of eating real food compared to processed food, it is worth remembering that we get what we pay for. Processed food is cheap because the ingredients are cheap. As supermarkets have come to dominate the sale of food, this has led to a price war as they attempt to gain market share. This process has drip-fed the idea that food is, and should be, cheap. In 1957, when the nation was considerably more healthy than it is now, households spent 33% of their disposable income on food. We now spend between 10% and 15%. Our attitude and priorities have changed, and our health has plunged in line with our spending on quality food.