4 minute read
Ask the nutritionist
With Christianna Karaolis from Eat Happy Feel Good
QWhich oils are good or bad? How much oil should I use? Are oil sprays good?
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ATo keep it simple I’ll talk about which oil is definitely good – olive oil. Studies show it’s good for heart health, full of nutrients and powerful antioxidants. It’s smoke point makes it a good choice for most cooking that isn’t too high temperature. Keep the best quality extra virgin olive oil for salads and drizzling – it’s best eaten raw to get all the health benefits. Avocado, sesame and coconut oils have even higher smoke points so are also good choices for cooking. However coconut oil is very high in saturated fat so only use occasionally. Generally I avoid using corn oil, sunflower oil and canola oil; they’re high in Omega 6 and they’re unstable, so when heated can produce harmful compounds.
How much oil to use depends, how much fat is in the rest of the meal, what your health status and goals are. I always advise including a small amount of fat in each meal – it’s important for satiety, enjoyment and absorption of the fat-soluble vitamins A, D, E and K. In the UK, the recommendation is to get no more than 35% of total calories from fat – that’s approximately 20g for women and 30g for men. It’s important to get most of this from healthy fat sources such as olive oil, nuts, seeds and avocado.
If weight loss is a goal, then it’s best to be mindful of quantities – a single tablespoon of oil can contain 120 calories.
Oil sprays can be a great way to cook using minimal oil, but again, it’s advisable to use an olive oil one.
QAre plant-based milks better than dairy? Are they more calorific?
AGreat question but the answer isn’t simple because it depends on the plant-based milk we’re looking at. Some are wonderful quality with minimal ingredients and make great dairy alternatives. Others are full of additives so my advice is, look at the ingredients. Plenish and Rude Health are good brands.
With regards to nutrition, we don’t actually need milk to be healthy; there are many other sources of calcium including green leafy vegetables. However, if you like it, there is no reason not to include it in a balanced diet. Some people struggle with milk – ranging from minor digestive issues to full lactose intolerance, in which case, avoiding dairy milk would be best.
As for calories, again it depends on which plant milk and which fat content dairy milk – skimmed, semi-skimmed or full fat. Generally, almond milk is the lowest calorie with around 15 calories per 100mls, compared to around 65 calories in 100ml of full fat dairy. Oat milk is fairly similar to semi skimmed milk in terms of calories. Coconut milk is beautiful to cook with but it is a high-calorie food.
Personally, I like almond milk in my smoothies – it’s low calorie, neutral tasting and an ideal base for any flavour; but I like the creaminess of oat milk in my tea.
Which milk you choose depends on your health, nutritional needs and preference but I can’t say that one is overall better than another.
QIs counting macronutrients the new diet?
ACounting macronutrients (protein, carbohydrate and fat) isn’t particularly new – many diets and lifestyles have been designed around having lots of one or very little of another. Depending on what’s popular in the media, attention shifts. Protein seems to be the star of the show at the moment with lots of emphasis on getting enough, which most of us do. Carbohydrates are receiving attention for all the wrong reasons and are often demonised when in reality there are many highly nutritious sources of carbs including vegetables, beans and fruit. Fat has been misunderstood in the past, but now we know better.
Most of us really don’t need to count macros, a well balanced diet will provide enough of each. In situations such as if fat loss or building muscle is a goal, then it could be helpful to count macros. And in some health conditions such as diabetes or PCOS, different macro ratios may help but this is highly individual and should be managed under the guidance of a health professional.
In my experience, not enough attention is given to micronutrients – vitamins and minerals and this is where many of us may have insufficiencies that could lead to health concerns. Fibre is another nutrient we don’t monitor, but probably should because most consume much less than the recommended daily intake of around 30g. Aim for a varied balanced diet, with foods from all three macronutrient groups and lots of vegetables and you should get all the nutrition your body needs. #lookafteryou
