Do add extra fibre to your meals and recipes wherever possible, to harness its many benefits – and don’t forget to keep hydrated to help the fibre do its job.
Adding Fat and Protein
Adding fat to a food can lower its GL, as it can slow the rate of stomach-emptying and therefore the speed at which a food is digested.
However, this isn’t a licence to add butter to everything!
A good rule is to try and ensure you have a combination of healthy fats, proteins and carbs on your plate. The fats and proteins will help to moderate the effects of the sugars in the carbs, so that overall you should have a lowish GL effect.
Different Types of Foods
Not all foods within the same family will have the same GL. Different types of potatoes, rice and oats have varying GLs, for instance, as they contain different starches which affect the level of starch gelatinization that takes place, and consequently the GL. Not all foods have been tested yet for their GL. We give you the basics in this book, but if you want more specific and up-to-date low-GL food lists, see www.dietfreedom.co.uk.
Chapter 3 HEALTHFUL OILS AND FORGET-ME-NOT FATS
OK, so some fats are GOOD – despite our 20-year indoctrination that ALL FAT is the devil’s work, we have finally cleared that one up once and for all (or at least the latest research has).
Virtually ALL dieticians, health professionals and researchers worldwide nowadays agree – it is the type of fat you eat that counts, not just the overall quantity.
Fat is essential in our diet, and the majority of it should come from natural oils from seeds, nuts, olives and fish. These healthful oils are anti-inflammatory, help protect us against heart disease, improve the condition of our nails, hair and skin, can ease depression, and may even help fight cancer.
Types of Fat
Unsaturated Fats – Eat and Enjoy a Good Variety
Monounsaturated – olive oil, avocados, nuts and seeds Polyunsaturated – seeds, nuts and their oils, oily fish such as mackerel, tuna and salmon
Saturated Fats – Eat in Moderation
Found in butter, hard cheeses, coconut oil and fatty meats
Trans Fats – Avoid!
Hydrogenated margarines are made by converting vegetable oil into fat at very high temperatures, to make them last longer. Check labels and avoid anything containing trans/hydrogenated fats, as they have been linked with heart disease and cancer. You will find them in many commercially-produced baked products and in processed foods, although countries around the world are now legislating to restrict or ban their use.
What are Essential Fatty Acids (EFAs)?
Fatty acids are the basic building-blocks of all fats and oils. Some of these can be made by the body. The ones the body can’t make have to be obtained through the food we eat, and are called Essential Fatty Acids (EFAs). They are ‘essential’ because without them we would die!
EFAs affect our mood, behaviour, intelligence and emotions, and are vital to the functioning of the immune system. A lack of them has been linked to depression, chronic fatigue syndrome and, in children, ADHD (Attention Deficit Hyperactivity Disorder), dyslexia and dysphasia.
Signs of deficiency include dry skin, cracked heels, brittle nails, hyperactivity, joint problems, hair loss, dry eyes and digestive disorders.
Good Sources of EFAs
Foods that are rich in EFAs are fish, nuts, seeds, beans, pulses, and vegetable oils.
What are Omega 3, 6 and 9?
Essential fatty acids are polyunsaturated and split into two groups – Omega 3 and Omega 6.
We need both Omega 3 and Omega 6 in our diet, but achieving the right balance of these is not always easy. Many scientists believe that an imbalance of these fatty acids is a major reason for the high incidence of heart disease, diabetes and even some forms of cancer.
Our ancestors evolved on a diet with a ratio of about 1:1, but dramatic changes in our diet mean that today’s typical diet provides a ratio closer to 24:1 in favour of Omega 6.
The perfect ratio of these oils is believed to be nearer 5:1 in favour of Omega 6. Most people get enough Omega 6, but it is more difficult to get enough Omega 3 from a modern diet.
Omega 3
The essential Omega 3 fatty acid, ALA, is crucial for brain and eye development, helps prevent abnormal heart rhythms, is important for the immune system and reduces blood-clotting. Two other common Omega 3s are EPA and DHA.
Fish and fish oils are probably the best sources of EPA and DHA, but the content varies depending on the species of fish. The best fish sources are salmon, herring, fresh tuna, pilchards, mackerel and sardines.
All dark green leafy vegetables contain Omega 3, as do some plant-derived oils such as pumpkin seed oil, flaxseed oil and walnut oil.
Omega 6
Omega 6 lowers total blood cholesterol levels as well as ‘bad’ cholesterol (LDL) and is found in cereals, eggs, poultry, wholegrain breads and oils such as sunflower, corn, soya and evening primrose.
Omega 9
Omega 9 is not an essential fatty acid, because humans can make it in limited amounts. It is found in almost all natural fats. Avocados, macadamia nuts, apricot seeds, almonds and olive oil are good sources. Omega 9 helps to prevent cancer and boosts the immune system.
Cooking with Oils and Fats
Cooking at high temperatures can damage oils. The more Omega 3 an oil contains, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. Best cooking oils and fats are butter (in small amounts), olive oil-based spreads, olive oil, sesame oil and groundnut (peanut) oil. The main thing to remember when it comes to heating any oils is never to reheat them, as this is when the maximum damage is done.
To preserve the nutritious properties and the flavour of oils you might like to try the ‘wet-sauté’ method practised by some chefs. Add a couple of tablespoons of water to the pan, heat just below boiling, add the food and cook it lightly before adding the oil, stirring frequently. This shortens the time the oil is in contact with the hot pan. Never heat oils to smoking point, as this damages the fatty acid content and affects the taste adversely. You can still use the more fragile oils at room temperature for dressings.
Storing
Dark bottles are best, as clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to rusting. Store in a cool, dark place and keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities and use within a month or two if possible. The healthier the oil, the shorter its shelf-life. Unrefined oils spoil