Could chocolate and wine save us from type 2 diabetes?

By Tracy Kelly, Diabetes UK clinical adviser

According to research just published, eating high levels of flavonoids is linked to a lower risk of developing type 2 diabetes. Flavonoids aren’t only found in healthy food such as berries, apples and pears, but also in wine and chocolate – so can it possibly be true?

The study does seem to show an association between flavonoids and lower risk of type 2 diabetes. Almost 2,000 women completed a food questionnaire designed to estimate total dietary flavonoid intake, then their blood samples were analysed for evidence of both glucose regulation and inflammation and were used to give an indication of insulin resistance. The researchers found that those who consumed plenty of anthocyanins and flavones (two specific types of flavonoids) had lower insulin resistance and were also less likely to develop type 2 diabetes.

But we need to interpret the findings with caution. For one thing, there have been contradictory findings from other studies. For another, even if high flavonoid consumption and lower type 2 diabetes risk do tend to happen together, it doesn’t necessarily mean one is causing the other.

So what should people be doing to reduce their risk of type 2 diabetes? Diabetes UK already recommends a healthy lifestyle that involves doing regular physical activity and eating a healthy diet to help maintain a healthy weight. This includes eating plenty of fruit and vegetables, many of which are rich in flavonoids. But we don’t advise going mad for red wine and chocolate, which also contain them.

Our advice is to limit your consumption of these – and that’s unlikely to change, even if further research does demonstrate that flavonoids reduce type 2 diabetes risk. That’s because any health benefit from the flavonoids would be dramatically outweighed by the calories in the chocolate and the alcohol in the wine!

So although this is interesting research, the findings don’t alter our recommendations for lowering your risk: eat a healthy, balanced diet and get plenty of physical activity.

How to tackle obesity head-on

By Melanie Leyshon

25% of adults in the UK are already obese and two-thirds are overweight. Worrying statistics, which, according to Professor David Haslam, National Obesity Forum chair and Healthy Food Guide expert, means we could be facing a ‘doomsday scenario’. At the start of National Obesity Awareness Week (13–19 Jan), David wants to see campaigns for obesity becoming as hard-hitting as those against smoking.

‘There’s a lot more we can be doing by way of earlier intervention and to encourage members of the public to take sensible steps to help themselves,’ says David. ‘But this goes hand in hand with government leadership and ensuring responsible food and drink manufacturing and retailing. We need more proactive engagement by healthcare professionals on weight management, more support and better signposting to services for people who are already obese, and more importance placed on what we drink and how it affects our health.’

To tackle obesity successfully, health experts believe all the elements of the condition must be addressed. One successful scheme has been trialled in Rotherham, South Yorkshire.

The town’s weight management programme brought together health authorities and commercial enterprises such as WeightWatchers, with a focus on healthy eating and exercise. Its community approach encouraged overweight people to request a referral to the Rotherham Institute of Obesity from either their GP, nurse, pharmacist or dietitian, or to refer themselves.

Of the patients who completed the six-month weight-loss programme, 93% lost weight and 66% met or did better than their targets. Overall weight-loss results were up to 29% of the original starting weight.

‘It worked because once assessed, patients could see a weight management professional, dietitian, exercise physiologist or talking therapist, or whatever they needed,’ says David. There were three stages to the scheme: stage one identified people at primary care level; stage two was community based, where nutrition and lifestyle and exercise advice was given by trained staff; and stage three looked at specialist interventions, such as bariatric surgery. For children, this included residential weight management camps.

David believes the Rotherham approach is utterly cost effective and should be used across the country. ‘People are sitting in the wrong clinics. They’re in the cardiology clinic and the diabetes clinic or liver clinic, when really they should have started in the obesity clinic so that the problem could really be dealt with.’

‘If you rolled out the Rotherham programme everywhere, it would cost far less than the amount obesity is going to cost us in 25 years’ time, according to Government predictions,’ he says. The programme costs under £1m and if it were rolled out nationally, it would cost around £250m - a small fraction of the bill we will be faced with in 2050 if the obesity crisis continues at its current pace.’

For advice on tackling obesity, check out the National Obesity Awareness Week website www.noaw2014.org.uk/recipes - Healthy Food Guide has a week’s worth of recipes available for you to try.

For more everyday recipes - all 500 kcal or less - get a copy of Healthy Food Guide’s Make it Special 100 Speedy Suppers Recipe Collection (£3.99), out now at branches of Tesco, Sainsbury’s and WH Smith, or download the iPAD edition from iTunes. 

Comforting crumbles

At HFG we love finding ways to make our favourite dishes healthier. From satisfying pies to decadent desserts, we believe that with a bit of nutritional tinkering most culinary treats can be enjoyed as part of a balanced diet.

In our November issue, we put the spotlight on fruit crumbles and our chefs surpassed themselves when experimenting with healthier fillings and toppings. In fact, they managed to concoct so many delicious variations there wasn’t enough room for all of them in the magazine. But we didn’t want you to miss out, so we thought we’d share the leftovers with you here. A serving of either crumble contains one of your 5-a-day and is low in saturates and salt.

Apple and raspberry

Serves: 6

Prep: 5 min

Cook: 20 min

400g tin sliced apples

200g frozen raspberries

60g caster sugar, plus 1tbsp extra

60g self-raising flour

40g rolled oats

30g low-fat spread

1tsp vanilla extract

6 small scoops low-fat ice cream, to serve

1 Preheat the oven to 190°C/fan 170°C/gas 5. Combine the tinned apples, frozen raspberries and the 1tbsp caster sugar in a 1.25 litre baking dish.

2 Put the flour and oats into a mixing bowl, then rub in the spread with your fingertips until the mixture resembles breadcrumbs. Stir in the remaining 60g sugar.

3 Sprinkle the vanilla extract over the fruit, then add the crumble topping. Bake for 20 min or until golden. Serve with the ice cream.       

Per serving: 238kcal, 3.7g protein, 4.9g fat, 2.4g saturates, 35.1g sugar, 3.9g fibre

Strawberry and almond

Serves 6

Prep: 10 min

Cook: 25 min

125g reduced-calorie strawberry jam

500g strawberries, halved

25g toasted flaked almonds

60g caster sugar, plus 1tbsp extra

60g self-raising flour

40g rolled oats

30g low-fat spread

1tsp vanilla extract

6 small scoops low-fat ice cream, to serve

1Preheat the oven to 190°C/fan 170°C/gas 5. Warm the jam in a saucepan, then add the strawberries and stir to combine. Transfer to a 1.25 litre baking dish.

2Put the flour and oats into a mixing bowl. Rub in the spread until the mixture resembles breadcrumbs, then stir in the sugar and almonds. Sprinkle over the strawberry mixture, then bake for 20 min or until golden. Serve with the low-fat ice-cream.

Per serving: 258kcal, 4.8g protein, 7.2g fat, 2.6g saturates, 34g sugar, 3.1g fibre

Pick up the November issue of Healthy Food Guide magazine for eight more variations including a classic apple and sultana and an exotic pineapple, rum and raisin.

Get all your five-a-day in one dish!

By Harry Eastwood

This salad is a deconstructed version of ratatouille, which makes for a delicious, fresh and full-flavoured alternative to the traditional vegetable stew. It can be made ahead – and, in fact, tastes even better. It ticks plenty of health boxes as it’s high in fibre and low in calories, fat, saturated fat, sugar and salt. Most people can enjoy it, as it’s vegetarian, gluten-free and dairy-free. And the best thing about it? One serving counts as a full five portions of your five-a-day.

Ratatouille salad with anchovies and lemon

Serves 4

1 large aubergine, cut into small cubes

2 medium courgettes, topped, tailed and cut into very small cubes

4tbsp olive oil

1 large Spanish onion, peeled and finely diced

1 medium yellow pepper, cored and chopped into small cubes

1 medium orange pepper, cored and chopped into small cubes

2 garlic cloves, crushed to a paste

3 anchovies, very finely chopped

10 medium ripe tomatoes on the vine

Freshly squeezed juice of ½ lemon

Handful of basil leaves, torn from the stem

1. Heat a large frying pan until very hot.

2. Toss the aubergine and courgette cubes in the olive oil until evenly coated. Add them to the hot frying pan and cook over a high heat for 5 min, until the edges have turned a golden colour. You may find that you need to do this stage in two batches.

3. Tip the hot vegetables into a large bowl with the onion, peppers, garlic and anchovies. Season generously with pepper, then cover with clingfilm. Set aside for 10 min, while you prepare the tomatoes.

4. Chop the tomatoes in half and scoop out the seeds and centre with the help of a spoon. Finely chop the flesh, then add to the bowl with the rest of the ingredients.

5. Finally, squeeze the lemon juice over the salad. Set aside (wrapped in clingfilm) for 1 hr in the ambient temperature of your kitchen to let the flavours mingle and develop. Scatter the basil leaves over just before serving and add more pepper if needed. Serve with crusty bread, if you like.

SWAP IN/SWAP OUT

I love the savoury flavour the anchovies bring, but you don’t have to add them – this ratatouille is delicious without. You could include pine nuts if you want the salad to be a little more hearty and reduced-fat feta or mozzarella chunks are lovely thrown in at the last minute, too.

Per serving: 210kcal, 6g protein, 12.8g fat, 2g saturates, 19.2g carbs, 17.1g sugar, 9g fibre, 0.3g salt, 77mg calcium, 2.7mg iron

 

Harry’s supporting our mission to Fight the Fads – Make Every Meal Healthier. To find out why she’s rallying against the fad diet industry, pick up our October issue.

For more substantial salad recipes, check out Harry Eastwood’s A Salad For All Seasons (Bantam Press, £20).

Take a stand against extreme diets

By Melanie Leyshon

 

As you'd imagine, being the editor of Healthy Food Guide magazine, I check the daily newspapers for health breakthroughs. And there's no shortage of stories – some based on reliable scientific evidence, others rely on more flimsy statistics. 

Putting aside the well-researched advances in overcoming cancer, finding a cure for Alzheimer’s, etc, at this time of year, when the beach beckons, many health sections become obsessed with diets – and extreme diets. Yet, despite the growth of the dieting genre – juicing, fasting, no carbs, feeding tubes – we continue to upsize as a nation.

When we read about a diet that promises you'll lose 7lb in a week, it can be tempting to give it a go. 

I’ve taken shortcuts myself. There was the miserable, stinky week of the Cabbage Soup Diet (dire daily doses of soup, fruit and a hellish day of 5 bananas that left me too weak to think), then there was the anxiety-inducing South Beach Diet (I was so shaky after day 6, I made straight for the sandwich shop for a cheese bap).

Now I eat in moderation or semi-moderation and factor in exercise to offset the excess. I’m no Jessica Ennis, but even I’ve found a mix of running, cycling and yoga works. It's helped me maintain a healthy weight and BMI, which my recent NHS Health Check confirmed.

Health professionals, such as British Dietetic Association (BDA) registered dietitians, know it’s not necessary to go to such extremes to lose weight. Doing so can mess with your metabolism and compromise your health, as you may miss out on vital nutrients. What’s more it’s almost impossible to stick to restrictive diets that cut out food groups, or expect you to exist on under 1,400 calories a day - so any weight loss achieved is short lived.

That’s why at Healthy Food Guide magazine we decided to launch our mission to Fight the Fads: Make Every Meal Healthier, which has gained the backing of the BDA, Diabetes UK and the British Nutrition Foundation.

Our aim is to encourage both women and men to eat healthily every day instead of resorting to extreme, yo-yo dieting. Healthy Food Guide magazine is the only dedicated food magazine with a panel of health and diet professionals (qualified dietitians, not self-styled nutrition therapists), registered fitness experts and fully-trained recipe consultants. They bring their expert know-how to our fully referenced features – we don’t print facts that can’t be substantiated.

In our September issue (which comes out tomorrow), our nutrition consultant, registered dietitian Juliette Kellow, has put together a visual guide to portion sizes (no scales required) that will help you reduce your calorie intake without missing out on any of your favourite foods. We also have 46 taste-tested and nutritionist approved recipes, including slimmed down versions of your favourites, such as steak and chips and chicken kiev – that are full of flavour, but easy on your waistline. Plus, we’ve investigated the claims surrounding cancer and diet, to bring you the latest scientifically supported advice about what to eat to help reduce your risk. 

Pick up your copy of Healthy Food Guide magazine in larger supermarkets, Boots, WH Smiths or M&S; download a digital edition or purchase a subscription.