Good Food

Caffeine myth-busting for coffee lovers

Pete Wise — Fri, 13 Jun 2025 09:31:02 GMT

Coffee and caffeine are two sides of the same bean: for many drinkers, the effects of caffeine are just as alluring as the taste of a tongue-tingling espresso or complex cold brew. Even decaf coffee is defined against the stimulant, and the word ‘caffeine’ is derived from café, which is French for ‘coffee’.

I’m a daily coffee drinker, and while I consume less caffeine than some, my regular short blacks to-go and moka pot brews at home add up. The habit hasn’t been without its drawbacks: sometimes, I’ve struggled to sleep after drinking coffee too late in the day, and an excess of caffeine seems to make me feel jittery.

But, then again, don’t we all feel unusually lively or anxious from time to time? It’s tricky to isolate the effects of caffeine from other influences on the mind and body, and perhaps this is why there are lots of contradictory claims about coffee and the compound it contains.

To bring some clarity on caffeine and its effects, I interviewed Holly Dunn, a nutritionist who recently ran a literature review on coffee, and Seb Wilkey, head barista at Holding Patterns listening bar in Leeds, to establish which popular claims about caffeine are true and which are a steaming mug of myth.

They say: caffeine gives you energy

It’s often said that caffeine gives you energy, but that’s not quite what this compound does to us.

While we do things and expend energy during the day, a natural compound called adenosine builds up in the brain. We have structures called adenosine receptors that identify the chemical and cause us to feel sleepy.

Caffeine blocks these adenosine receptors, so we tend not to feel as sleepy after a cup of coffee or caffeinated drink.

We say: caffeine doesn’t give you energy, but rather reduces the urge to sleep.

They say: coffee and caffeine are bad for you

“How 'good' or 'bad' coffee is for you will always depend on contextual factors, such as when, how and how much you drink it,” says nutritionist Holly Dunn.

“The effects also vary with individual factors, such as your genetic makeup, age, hormones and pregnancy, your general health and whether you take any medications. Even your gut microbiota play a part.”

One health harm that seems common among moderate-to-heavy coffee drinkers (those who consume over 400mg of caffeine per day) is increased anxiety.

“This is because caffeine hinders an inhibitory neurotransmitter in the brain, leading to increased nervous system stimulation, resulting in anxiety, jitteriness and sleep disturbance (for up to 8-12 hours after consuming),” says Dunn.

“Some people might also experience increased heart rate, headaches, digestive issues and other complications, and it’s generally recommended to avoid coffee and other caffeinated drinks during pregnancy, or at least limit your caffeine intake to 200mg or less per day.”

We say: studies have shown potential health downsides to coffee and caffeine consumption, especially increased anxiety and troubled sleep, but the effects vary depending on factors like your coffee drinking habits and overall health.

They say: coffee is good for you

Can drinking coffee improve your health? Dunn says that certain advantages have been shown to exist: “There are benefits associated with coffee’s anti-inflammatory, anti-diabetic, antioxidant, prebiotic, neuroprotective and performance-enhancing properties.

“In fact, systematic reviews and high-quality research consistently report inverse associations between coffee consumption and all causes of death, including several cancers and cardiometabolic disease. Based on this research, it is thought that around three cups of coffee per day may have measurable benefits for our health.”

While coffee’s apparent performance-related benefits are linked specifically to its caffeine content, other health benefits are rooted in its broader nutritional content.

“Coffee has a complex nutritional composition, comprising over a thousand bioactive compounds with the potential to influence our health and performance, including polyphenols and other secondary metabolites,” says Dunn.

“It’s also a source of micronutrients, including potassium, vitamins B3 and E, and a potentially important source of magnesium in modern societies, with one serving covering 6.4-7.5% of the daily requirement for men and women, respectively.”

We say: coffee has clearly been shown to have health benefits. Some of these are linked to caffeine, but most appear to stem from other plant compounds, such as polyphenols.

They say: all decaf coffee tastes bad

“I think decaf used to taste worse,” says Seb Wilkey, head barista at Holding Patterns.

“The original decaffeination process used benzene as a solvent, which degraded the taste and is now known to be carcinogenic.

“The methods now used, such as the Swiss water process, are both health-conscious and preserve the flavour of the coffee bean. They use a green coffee extract to achieve a full coffee flavour with very little caffeine.

“Decaf no longer has to be something bitter and horrible that people that would drink begrudgingly. Now, you have companies that can extract and put it through the more experimental processes caffeinated beans go through as well, so you can still have insane fruit flavours with 0.1% of the normal caffeine.”

If you’re aiming to reduce your caffeine intake but don’t need to cut it out completely, Wilkey suggests exploring the growing array of low-caff coffees now available: “I recommend two low-caffeine varietals in particular: aramosa, a cross-breed with 50% less caffeine than your typical bean, and laurina, which is grown in Yemen and has a natural mutation in the caffeine synthase of the bean, which reduces the content.

“Different roasters are starting to do half-caff blends with both low-caff and decaf beans to create a drink that a lot of people are moving towards.”

We say: decaf used to be considered worse-tasting than regular coffee, but improved decaffeination methods have allowed more flavourful decafs to emerge.

They say: coffee should be hot

The conventional wisdom is that coffee should be served hot. While preferences vary, the ideal brewing temperature for an espresso is generally given as somewhere between 90-96C.

However, cold-brew coffee is fast becoming a popular alternative among coffee lovers, and according to Wilkey, it offers some distinct benefits: “People in the UK used to want their coffee piping hot, but now with the rise of specialty coffees, producers are recommending we brew at lower temperatures to preserve the flavours of the coffee beans.

“You can prepare coffee via cold brewing – a pure immersion technique – using something like a toddy, or you can use a cold drip tower filled with ice and cold water, which drips from 6-12 hours to bring out a full-bodied flavour with a slightly different (and generally sweeter) profile to hot coffee.”

We say: hot coffee is still a treat, but lower-temperature preparation techniques, such as cold brewing, can produce a different flavour profile.

They say: caffeine is addictive

The evidence suggests that it’s certainly possible to become dependent on caffeine, both physically and psychologically.

“This dependence is often linked to caffeine’s perceived ability to increase energy and physical performance, as well as alertness, and focus,” says Dunn.

“Regular caffeine consumption can also lead to withdrawal symptoms like headache, low mood and fatigue if stopped abruptly. However, it is important to recognise that caffeine creates a false sense of energy, rather than providing actual energy to the body.”

Keeping your coffee consumption moderate should help reduce your risk of developing a dependency.

“For healthy adults, a safe upper limit for daily caffeine consumption is generally considered to be 400mg, lowering to 200mg in pregnancy. For my female clients wishing to conceive, I also usually advise observing the upper limit for pregnancy,” says Dunn.

“However, these suggested limits may be much lower in sensitive individuals, so it's always important to listen to your body. 400mg of caffeine equates to approximately four 200ml cups of instant coffee, two 200ml cups of filter coffee, or four to six cups of tea per day. It's also worth bearing in mind that the caffeine content of barista coffees can vary hugely, with a medium Costa cappuccino containing as much as 325mg caffeine.”

We say: caffeine can be addictive, but the risk of dependency can be managed by keeping your intake moderate.

The 13 poisonous foods you eat every day

Jo Williams – Registered nutritionist — Fri, 13 Jun 2025 09:30:50 GMT

Some of the most commonly eaten foods can be extremely toxic and even fatal if not handled, cooked or consumed properly. We’re not talking exotic plants, rare pufferfish or dangerous chemicals here; every day, we consume foods that contain toxins, natural poisons or dangerous bacteria that need to be treated correctly so they don't pose health risks. From seemingly harmless vegetables to everyday staples, here's a list of 13 foods that carry risks and what to do to keep your food safe:

1. Red kidney beans

Raw or undercooked red kidney beans contain phytohaemagglutin, a natural toxin that can cause severe nausea, vomiting and diarrhoea. To avoid these unpleasant effects, make sure to soak and properly boil the beans before eating. Canned and jarred beans have already been through this process when you buy them.

2. Potatoes

All potatoes contain natural toxins called glycoalkaloids, usually at low levels. Those spuds that have turned green or sprouted ‘eyes’ contain solanine, a natural toxin that can cause nausea, headaches and even neurological issues if consumed in large amounts. The best thing to do with sprouting and green potatoes is cut off this part and cook the potato well. If the potatoes taste bitter after cooking then don't eat them, the same goes with products like crisps if you find a green one. Potatoes should be stored in a cool, dry, dark place.

3. Undercooked poultry

Raw or poorly cooked poultry can be a source of numerous bacteria – like campylobacter and salmonella – that can make us unwell. Despite this, there have been incidences of people consuming ‘chicken sashimi’ (raw chicken). Always cook poultry meat all the way through, if you have a meat thermometer the temperature of the fattest part of the meat should be 75C. If you are using a slow cooker or a lower and slower cooking method then check the temperature per timing here, bacteria can be killed off at temperatures lower than 75C but the temperature must be maintained for a longer time.

4. Cassava

Cassava is a rich source of carbohydrates and a staple food in tropical and subtropical regions. However, it must be properly processed and prepared before cooking in order to remove toxic cyanogenic compounds. These cyanogenic compounds can release cyanide into your body if eaten in large amounts.

5. Raw eggs

Consuming raw eggs is quite common, including in carbonara, mayonnaise, chocolate mouse and eggnog. But, is it safe? In some cases, it’s fine, but there's the risk of salmonella bacteria, which can cause food poisoning and an upset stomach. Look for eggs stamped with the British Lion Mark, which ensures the highest standards of food safety, including that the laying hens have been vaccinated against salmonella. Eggs produced by independent or smaller producers may be certified by the quality assurance scheme Laid in Britain. Keep eggs in the fridge if you can, or in a cool, dry place.

6. Cooked rice

Cooked rice can be eaten cold, as long as it's cooled quickly (chilled) and eaten within 24 hours. It can also be reheated once, reheat so it's steaming hot all the way through. The danger is that uncooked rice may harbour bacillus cereus, a bacteria that can cause food poisoning and isn't killed by cooking. If left too long at room temperature, the bacteria can make the rice unsafe to eat. If you have leftover rice or rice that you want to cook in advance then it's best to cool it quickly and freeze it until you need it, then reheat it thoroughly.

7. Rhubarb

While the stalks are edible, the leaves contain oxalic acid and anthraquinone glycosides, which are poisonous and can cause breathing difficulties, kidney problems or even death in large quantities. Consuming a small amount is still not recommended – they are best discarded in food waste bins or put on the compost heap.

8. Nutmeg

In small amounts, it’s safe, but large quantities (2+ tablespoons) can cause hallucinations, nausea and even seizures due to the compound myristicin. This compound is psychoactive, so some people have experimented with it as a hallucinogenic drug.

9. Apple seeds

Apple seeds contain amygdalin, which can release cyanide when broken down during metabolism. Swallowing a few whole seeds is generally not dangerous, but chewing large amounts can be toxic – it's generally advised to avoid eating apple seeds, especially for children, to minimise potential risks. The same applies to cherry, apricot and peach pips.

10. Raw honey

Raw honey can contain clostridium botulinum spores, which may cause infant botulism – a serious condition that affects the nervous system. Cases are rare, and it’s fine for adults/anyone over the age of one to consume, but for infants, it's best avoided.

11. Green tomatoes and aubergines (in excess)

These contain solanine and tomatine, alkaloids that can upset your digestive system if consumed in large amounts raw. Solanine, also found in potatoes is very bitter and unpalatable, green tomatoes do not taste good. It's best to choose red tomatoes unless they are varieties that are bred to be green; always cook aubergine thoroughly.

12. Mushrooms (wild varieties)

Some edible-looking mushrooms are deadly poisonous if misidentified. Unless you are an experienced mushroom picker, it’s a dangerous game to start foraging and eating wild mushrooms.

13. Raw milk

Raw milk has risen in popularity in recent years, but can be dangerous, particularly for those with a weakened immune system. This is due to the potential presence of harmful pathogens. Unlike pasteurised milk, raw milk hasn’t been heat-treated to kill bacteria, which means it can contain salmonella, e-coli, listeria and campylobacter – these can cause serious illness, especially in young children, pregnant women and the elderly. The sales of raw milk in the UK are strictly regulated and it may only be sold in specific outlets.

From kidney beans to wild mushrooms, some foods can be risky to eat. While many of the 13 foods listed here are safe when properly prepared or consumed in moderation, their potential to cause illness or even death should not be overlooked. Whether it’s due to natural toxins, bacterial contamination or improper handling, these foods serve as a reminder that what we eat matters and some simple tips can go a long way in keeping meals both delicious and safe.

What's the truth about UPFs? A nutritionist evaluates

Kerry Torrens – Nutritionist — Wed, 04 Jun 2025 15:36:21 GMT

Ultra processed foods (UPFs) have been a hot topic, and yet only two in five of us claim to understand what one actually is, and even then, we tend to get identification wrong. From the initial rush of research and talk about health risks, some scientists are debating if these risks can be solely attributed to junk food, and whether it’s simply demonising industrially processed foods – many of which are cheap and convenient.

So are UPFs really to be feared? As a nutritionist, I regularly eat some foods that are classed as UPFs and it’s becoming more clear that not all UPFs are created equal.

Read on to discover how UPFs are defined, why this definition causes problems, the evidence to date and how to navigate the food aisles.

Headlines state that the risks associated with UPFs are stronger than ever. But after two decades in nutrition, I’ve learnt that food science is rarely clear cut. While many of us want to avoid UPFs, there remains a fair amount of confusion over what one actually is, and experts are urging for a clearer definition.

A number of countries advise reducing or avoid UPFs. However, a recent Scientific Report states that while UPFs may cause health issues, the evidence was ‘difficult to assess, largely because of the lack of clear definition of ultra-processed foods.’

What are UPFs?

Put simply, UPFs are foods that have been industrially processed and formulated using ingredients that aren’t available to us at home.

There is also NOVA which classifies foods into different groups. Although this has been criticised for being too broad and including other manufactured foods in the definition of UPFs.

The NOVA classifications are:

1. Unprocessed or minimally processed

These are natural foods which have been processed only to remove inedible parts (such as shelling or peeling), or perhaps freezing, cleaning or drying. For example, eggs and flour.

2. Processed culinary ingredients

These foods are used as an ingredient to prepare, season or cook other foods. Examples include vegetable oils, butter and lard, sugar and molasses.

3. Processed food

Foods that have added ingredients or use preserving methods like canning, curing and bottling. These may include tinned fruit and vegetables, cured or smoked meats and fish and some cheeses.

4. Ultra-processed food

These are made from substances that have been extracted from foods or synthesised in a laboratory; they include carbonated drinks, flavoured yogurt and mass-produced bread.

These groups do create some issues, for example powdered milk (group 1) is considered less processed than olive oil (group 2). What’s more, examples of ultra processed foods have varied over time. One example is both wholemeal sliced packaged bread and a white sliced packaged bread are classed as UPFs but the first has significantly more nutrients and fibre.

These anomalies occur because NOVA doesn’t take account of the nutrients in a food including fibre. It also does not advise on portion sizes or frequency of consumption.

What was the early advice around UPFs?

UPFs make up a significant part of our diets but with mounting evidence suggesting they cause health issues, advice was to cut back. However, UPFs can be convenient and often cost less. Although well-intentioned, this advice didn’t take into account that for some people, UPFs offer an affordable, accessible option and for those with time restrictions they serve as a convenient alternative.

What do we currently know?

Processing changes the structure of food. This determines how healthy a food is (along with other aspects such as added sugar and salt). However, it’s not a simple equation. For example, the packaged wholemeal loaf bought from your local shop may be considered group four – but can still represent an important source of fibre and B vitamins and consequently carry less risk to health than a group three or even group two food.

While studies have linked high consumption of UPFs with health issues such as obesity, type 2 diabetes, heart disease, certain cancers and increased mortality rates, these are largely observational. Which means they involve researchers asking people about their diets and assessing their health for a period of time. Although insightful, these studies make it difficult to understand the impact of overall diet and lifestyle.

So where does this leave us?

Currently, we don’t know if it’s the lack of nutrients in UPFs or high levels of fat, sugar and salt that causes health issues. Perhaps it’s the change in the food’s structure, or the impact on our appetite or gut microbiome? Or maybe it’s the use of additives such as emulsifiers, colours and flavourings? Or is dependent on whether someone smokes, drinks alcohol or leads a sedentary lifestyle?

Some studies have even suggested that the type of UPF may be relevant, with ready-meals containing meat, poultry and seafood showing higher associations with mortality risk. All this shows is that more quality research is needed.

Which UPFs are definitely bad for our health?

There is plenty of evidence that shows eating too much fat, sugar and salt leads to poor health, so UPFs that are high in these can be expected to have the same effect. A recent study in the UK confirmed that many, but not all, UPFs carry red traffic light coding and fewer green lights on front of pack labelling.

Other UPFs that are best avoided or minimised are those that undergo extensive formulation. These typically include additives and ingredients you wouldn’t find in your own kitchen (such as emulsifiers, preservatives, synthetic colours and flavours). These foods are designed to be convenient, have a long shelf life, are hyper-palatable and affordable. They tend to be high in calories, lack protein, fibre, vitamins and minerals and tend to displace healthier whole foods in our diets. Examples include energy drinks and fizzy drinks, reformulated potato snacks, powdered soups and instant foods, like noodles.

Of course, the overall balance of your diet is the most important factor, and – even if there’s the odd UPF – a focus on healthy foods should outweigh the risk.

Which UPFs, when eaten in moderation, can form part of a balanced diet?

Although categorised as UPFs, there are some foods that may have some health benefit, justifying their place as part of a balanced diet. Jars of pasta sauce and certain breakfast cereals, provided they’re high fibre and low sugar, are worth checking out – see if you can find brands with minimal additives. Foods like baked beans, hummus and wholegrain breads are often victimised as being UPF, yet these staples play an important role in a balanced diet.

For some people, certain UPFs make it easier and more convenient to eat healthily because they are time-saving and you can still include fresh ingredients, like fruit and vegetables. One study suggests that a diet high in UPFs could still provide most macro- and micronutrients.

Are any UPFs beneficial to health?

It’s important to remember that processing foods is not detrimental. Some processes (such as pasteurisation and fermentation) can improve the safety of food and enhance its nutritional quality.

Some processed foods, including fortified plant-based milks and low-sugar breakfast cereals, as well as gluten-free products make a valid contribution to a balanced, varied diet, and especially so for those on a restricted diet.

In a cost-of-living crisis, these foods may also help manage food costs as illustrated by a 2019 study, this study reported a 43% higher cost for meals composed of unprocessed components.

How can I navigate the food aisles?

The science around food isn’t black and white. This is certainly the case when it comes to UPFs, where it’s tricky for experts to even agree on what defines them.

Potential benefits of UPFs are ease and speed of preparing meals and a reduction in food waste due to longer shelf life. That said, the foods most beneficial to health are those that are whole and minimally processed including fruit and vegetables. While these should make up the majority of our diet, processed foods and some UPFs can be of value, too. Infant and baby formula, products that meet a medical need (such as gluten-free), and fortified foods that give a nutritional boost to those following restricted diets are all UPFs but clearly provide health benefits.

Without question, many UPFs are problematic. They are high in ingredients we should limit, and low in those that provide valuable nutrition. But it is important to remember that, just because a food is industrially produced, this alone does not class it as a UPF, or even make it an unhealthy option. For now, the evidence is still coming in (and there’s little consensus on what constitutes a UPF), so we need to consider the “healthiness” of a food not by the number of ingredients it contains, the number of processes it has been subjected to or whether it has been made in a domestic kitchen, but on its overall merits to us, particularly its nutritional contribution to our diet as a whole.

The best way to do this is by understanding food labels, cooking from scratch when possible, and focusing on a balanced and varied diet.

Top 8 health benefits of pistachio nuts

Kerry Torrens – Nutritionist — Wed, 04 Jun 2025 14:08:20 GMT

Fuelled by a social media craze for the likes of 'Dubai chocolate', a chocolate bar filled with pistachio paste and shredded filo pastry, these colourful little nuts are having their moment. Nutrient-dense and packed with heart-healthy fats, are there other health benefits that set pistachios apart? Registered nutritionist Kerry Torrens investigates.

What are pistachio nuts?

A popular ingredient in desserts and puddings, pistachios or “green nuts” add a splash of colour to dishes. The edible seeds of the Pistacia vera tree are a source of healthy fats, protein, fibre and plant compounds that have a protective antioxidant effect.

Discover our full range of health benefit guides and find out more about the health benefits of nuts. Also check out some of our delicious pistachio recipes from our chicken & pistachio salad to our pistachio, courgette & lemon cake.

The benefits of pistachio may include…

Are antioxidant-rich
Source of plant-based protein
Heart-healthy
May improve blood lipids
May support weight management
May manage blood sugar levels
May support gut health
May support eye health

Nutritional profile of pistachio nuts

A 30g serving of pistachio provides:

169 kcals/706KJ
6.1g protein
13.6g fat
1.7g saturated fat
7.1g mono-unsaturated fat
4.1g poly-unsaturated fat
5.4g carbohydrates
3.1g fibre
308mg potassium
1.18g iron
1.37mg vitamin E

Compared to most tree nuts pistachio have a balanced nutritional profile with less fat, more protein and fibre (both soluble and insoluble) and a high antioxidant value.

Top 8 health benefits of pistachio nuts

1. Are antioxidant-rich

The pigments that give pistachios their unique green and purple colour have protective antioxidant properties. Of all the tree nuts, pistachios are particularly high in these protective compounds with only walnuts and pecans providing more.

2. Source of plant-based protein

Many of those following a plant-based diet look to nuts as a source of protein, with 14 per cent of their calories derived from protein, pistachio nuts are second only to almonds for protein content, making them a useful inclusion to a balanced, plant-focused diet. In terms of protein quality, pistachio nuts score well for both amino acid composition and digestibility, higher in fact than many other tree nuts.

3. Heart-healthy

Compared to most nuts, pistachios have a lower fat and calorie content and contain the highest amount of potassium. They’re especially rich in phytosterols, all of which support cardiovascular health.

Pistachios are also a useful source of the amino acid L-arginine, which we convert to the blood pressure-lowering compound, nitric oxide.

4. May improve blood lipids

Over two thirds of the studies in a 2016 review that looked at the effect of eating pistachio nuts on blood lipids, reported reductions in total cholesterol and the so-called ‘bad’ LDL (low-density lipoprotein) variety with improvements in HDL (high-density lipoprotein) cholesterol. None of the studies reported unfavourable effects on blood lipids from eating pistachio nuts.

5. May support weight management

Pistachios may be a useful inclusion in a weight management programme, as well as having a lower calorie and fat content than most other nuts, they also have a reduced net metabolisable energy content – which means we don’t digest and absorb all of their calorific value. Being rich in fibre, they also help keep us full and satiated.

These attributes were demonstrated in a study of overweight adults who reported reductions in body mass index (BMI) and waist circumference combined with favourable changes to dietary habits.

6. May manage blood sugar levels

Pistachios are rich in fibre, healthy fats and protective antioxidants so it’s not unreasonable to expect them to be a useful addition to a balanced diet. Research on healthy adults also suggests that by adding pistachios to a high-carb meal you may lower your overall blood sugar response.

Similar benefits have been seen in studies examining the blood sugar effects of pistachio nuts on those with type 2 diabetes. All of which suggests that as well as having a low glycaemic value(GI), pistachio nuts offer other valuable blood sugar management benefits.

7. May support gut health

Pistachio nuts are both high in fibre and a source of polyphenols, making them a valuable fuel source (prebiotic) for your gut bacteria. As such they may have a beneficial influence on the composition of your gut microbiota.

8. May support eye health

Pistachios are the only nut to provide reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting our eyes from UV damage and from age-related effects.

Is pistachio butter healthy?

This creamy spread is made by grinding pistachio nuts to a smooth paste. Versatile enough to be used in both sweet and savoury recipes, pistachio butter can be used as a filling, a topping or as a spread. Providing a good source of protein, healthy fats and various vitamins and minerals, pistachio butter is a healthy ingredient and a tasty addition to a varied, balanced diet. It is worth noting that pistachio creme products tend to contain other ingredients, including sugar.

Are pistachio nuts safe for everyone?

People with an allergy to tree nuts should avoid pistachios. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and immediate help should be sought.

Young children, some older people and those with a problem swallowing should avoid whole nuts due to the risk of choking.

Visit the NHS website to read more about allergies.

Overall are pistachio nuts good for you?

Overall, pistachio nuts make a healthy food choice as part of a balanced diet, though they should be avoided by anyone with a tree nut allergy.

Pistachio recipes to try

Pistachio & cranberry cookies
Pistachio cupcakes
Pistachio, courgette & lemon cake
Sizzled sprouts with pistachios & pomegranates
Pistachio & black cherry bakewell tart
Pistachio lamb koftas
Pistachio barfi

Discover more pistachio recipes in our collection.

More health benefits guides

The health benefits of walnuts
The health benefits of cinnamon
The health benefits of oranges
The health benefits of chestnuts
The health benefits of almonds

This article was reviewed on 20 May 2025 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Is olive oil healthy?

Nicola Shubrook – Registered nutritionist — Wed, 04 Jun 2025 12:17:19 GMT

What is olive oil?

Olive oil is the liquid fat, or natural oil, obtained by pressing whole olives. The fruit, from a tree native to the Mediterranean, has a unique flavour that's dependent on its country of origin – some are mild, others peppery and even bitter. Processing techniques result in olive oils of different ‘grades’, either refined and unrefined. Unrefined oils are pure and untreated, meaning no heat or chemicals have been used in the extraction process. This produces a purer oil with a stronger taste. Refined oils have been treated to remove any flaws, and are usually lighter in colour and milder in taste.

What is so special about extra virgin olive oil?

Extra virgin olive oil (EVOO) is an unrefined oil made from the first 'virgin' press of the fruit. No heat is used in the extraction process (‘cold-pressed’), preserving beneficial plant compounds called polyphenols. Deemed the highest quality, you can expect to pay more. It also has a stronger flavour and is darker in colour. When you buy regular or light olive oils, these are typically a blend of both cold-pressed and refined oils.

Discover our full range of health benefit guides and find out more about the health credentials of other oils, including which are the healthiest cooking oils.

Read on to discover the health benefits of olive oil:

Rich in mono-unsaturated fats
May be protective against chronic disease
Has anti-inflammatory properties
May help manage body-fat composition
May improve heart health
May improve blood pressure
May help manage cholesterol
May reduce the risk of stroke
May lift mood
May improve brain function

Nutritional profile of olive oil

One 1 level tbsp (11ml) serving provides:

99 kcals / 407 kJ
11.0g fat
1.6g saturates
8.0g mono-unsaturates
0.9g poly-unsaturates
0.56mg vitamin E

What are the top 10 health benefits of olive oil?

1. Rich in mono-unsaturated fat

Of the different fats that make up olive oil, the predominant type are mono-unsaturated fatty acids (MUFA). This fat is more resistant to the damaging changes incurred when oil is heated. In fact, oleic acid (the predominant MUFA found in olive oil) is thought to be 50 times less likely to oxidise (combine with oxygen and create harmful substances called free radicals) than linoleic acid, the main fat found in poly-unsaturated (PUFA) vegetable oils like sunflower and corn oil. This makes olive oil a healthier choice for shallow frying, grilling or baking.

2. May be protective against chronic disease

Olive oil, and most notably EVOO, are rich in at least 30 plant defence chemicals called polyphenols, one of which is called oleocanthal. The oil is also a useful source of protective nutrients like vitamin E. These compounds and nutrients are thought to be beneficial in protecting against chronic disease including heart disease and certain cancers.

3. Has anti-inflammatory properties

Inflammation is thought to be one of the key drivers behind some of our chronic health problems, including Alzheimer’s and type 2 diabetes. Research looking at the role of antioxidants and their anti-inflammatory effect, including oleic acid found in olive oil, has discovered that these play a role in reducing inflammation and the marker for inflammation, known as C-reactive protein (CRP).

Of particular note, oleocanthal in olive oil appears to share the same pharmacological activity as ibuprofen, and acts as a natural anti-inflammatory. Interestingly, this useful property has been associated with positive changes in those with rheumatoid arthritis.

4. May help manage body-fat composition

Studies suggest consuming a MUFA-rich diet prevents the accumulation of central body fat and potentially improves insulin sensitivity. Central body fat is strongly associated with obesity-related illness including insulin resistance and type 2 diabetes.

5. May improve heart health

Olive oil is a key component of the Mediterranean diet, along with fruit, nuts, vegetables, whole-grains and a moderate intake of dairy, fish, red wine and lower amounts of red meat and processed foods. Research suggests this pattern of eating may have benefits for health including that of the heart. EVOO is thought to be especially helpful in this regard.

6. May improve blood pressure

A Mediterranean diet that includes olive oil is associated with improvements in blood pressure. A study evaluating a diet rich in PUFA fats versus MUFA, such as olive oil, suggested the improvements in blood pressure seen in the MUFA group may be due to an enhanced relaxation of the blood vessels that was stimulated by the polyphenols in olive oil.

7. May help manage cholesterol

Consuming olive oil may improve cholesterol levels. The beneficial effects may be due to the protective effects of the oil’s polyphenols, combined with the fact that the high levels of oleic acid are less prone to oxidative damage.

8.May reduce the risk of stroke

A large review of studies demonstrated that olive oil was the only source of MUFA fats that was associated with not only a reduced risk of heart disease, but also of stroke.

9. May lift mood

As part of a healthy diet that includes a high intake of fruit, vegetables, wholegrains and oily fish, olive oil may play a role in reducing the risk of depression. A more recent study suggests beneficial effects of EVOO on severe depression as opposed to mild to moderate forms of the condition. Further intervention trials suggest olive oil may be helpful for those suffering from mental health outcomes, including anxiety.

10. May improve brain function

A 2015 study found that in older populations, a Mediterranean diet supplemented with olive oil or nuts was associated with improved cognitive function, when compared to a low-fat diet.

Can you have too much olive oil in your diet?

While olive oil is considered a ‘healthy’ fat it is still possible to consume too much of it. When eaten in excess the effects may include weight gain due to its high calorie content and digestive distress such as diarrhoea or nausea.

Is olive oil safe for everyone?

A dietary staple for many of the world’s healthiest populations, olive oil is considered a good choice for the majority of people. That said, rare reports of allergy have been recorded, although these are typically to the pollen of the olive tree rather than the oil of the fruit.

Being calorie-dense, olive oil’s use should be moderated, with it being chosen as a replacement for other fats used in the diet.

Should I include olive oil in my diet?

Yes, included as a component of a healthy, balanced diet, olive oil can make a valuable contribution to maintaining health. This is thanks to its high MUFA content and the polyphenols which are especially rich in EVOO.

If you are considering any significant changes to your diet, please consult your GP to ensure you can do so without risk to health. This is especially relevant if you have been diagnosed with a specific health condition or are on medication.

Does olive oil have other uses?

Yes, olive oil can be used as a moisturiser for dry skin and as a conditioner for hair. As a hair remedy for dryness, olive oil can be used as a component of a hair mask and may help improve the appearance of damaged hair.

Enjoyed this? Now read…

Why is the Mediterranean diet so healthy?
Are low-fat diets healthy?
How much fat should I eat each day?
Saturated fat – what you need to know
High-fat dishes that are actually good for you

Recipes with olive oil:

Garlic, basil & olive oil mash
Spinach & green bean salad
Homemade hummus
Spaghetti with leeks, peas & pesto
Chicken breast with avocado salad
Quinoa, lentil & feta salad
Simple mashed black beans

Get more recipe inspiration:

Mediterranean diet

This page was reviewed on 22 May 2025 by Kerry Torrens

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

How much protein do I need?

Kerry Torrens – Nutritionist — Fri, 30 May 2025 09:40:20 GMT

What is protein?

Protein is one of the three nutrients, along with fat and carbohydrates, that we need in larger (macro) amounts in our diet. Our hair, skin, bone and muscle are all made from the protein we eat, as are the enzymes, hormones and neurotransmitters that play important messaging roles in the body.

Protein is made up of long chains of smaller units called amino acids. These building blocks are used in the body for growth and repair. There are 20 amino acids in total, of which nine are essential – this means the body cannot make them, and they must be obtained from our diet.

Animal foods, like meat and fish, and certain plant sources – soy, quinoa, buckwheat and Quorn – contain all of the essential amino acids, making them high-quality protein sources. When we eat these foods, our digestive enzymes break them down to their smaller amino acid units, so they can be used by the body.

Discover our full range of health benefit guides including the 10 best sources of protein and our high-protein recipes. Make your own high-protein snacks, try our protein balls and turkey lettuce wraps.

Why is protein important?

As well as playing a key role in building and repairing cells, protein is also involved in keeping cells oxygenated and nourished. For example, our red blood cells contain a protein compound called haem that carries oxygen throughout the body. Similarly, a protein called albumin in the blood helps regulate water balance in our tissues, preventing swelling.

About half of the protein we eat is used to make enzymes; these help us digest our food, make new cells and build body chemicals. Protein is also important for immune function. It plays a key role in activating special immune cells called Natural Killer cells, and in the formation of antibodies that help fight off viruses and bacteria. Like fats and carbohydrates, protein is also a source of calories (4cal/gram) and can be used to fuel our activity.

What are the benefits of protein?

Ensuring you consume adequate amounts of protein may help:

Support recovery after exercise or injury
Reduce muscle loss
Curb appetite
Help with weight management
Regulate hormones, including during transformative stages, like puberty
Support additional growth and development needs, especially during pregnancy.

How might I know if my diet is low in protein?

If you’re not eating enough protein, you might first notice this in the worsening condition of your hair, nails and skin. Other signs might include wounds and injuries that take longer to heal; you might catch more colds and infections; suffer from anaemia and muscle weakness; and you may notice swelling of your legs, feet and hands. You may also experience fatigue and start to notice changes in your body composition, and even your posture.

What factors influence how much protein I need?

Our protein needs are unique to us and depend on factors like our age, weight, gender, general health and physical activity levels. As well as life stage; during pregnancy for example, the body needs more protein to satisfy the demands of additional tissue development and growth. Guidelines suggest an additional 6 grams of protein per day during pregnancy, increasing to 11 grams during the first six months of breast feeding.

Those who are physically active have increased needs, by exactly how much will depend on the type and intensity of their chosen exercise. That said, even those who have no or only low activity levels need to consume adequate protein in order to help counter the natural muscle loss we experience as we age.

It's during this later life, as we get older, that changes to how our body works, such as impaired digestion, insulin resistance and inflammation, alter how we access and make use of protein. This means we need to include more protein in our diet; not eating enough from high-quality sources may lead to an increased loss of muscle mass, known as sarcopenia, which may result in frailty and increase the chance of a fall.

How much protein do I need?

Protein should account for about 10-35% of your total daily calorie intake, this means for an average adult consuming 2000kcal per day, 200-700 of those calories should be derived from protein. In the UK the Reference Nutrient Intake (RNI) is 0.75 gram/kg of body weight. This is the minimum amount of protein needed and is based on an average, non-active adult. This guideline figure is often misrepresented as being a recommended optimal intake, but if you’re an adult looking to build muscle this is unlikely to be enough. That said, defining an optimal intake is tricky since our protein needs are specific to each and every one of us.

The best way to calculate your daily protein needs is using your weight. Based on averages from evidence-backed recommendations, a general rule of thumb is to eat about 1.2g protein per kg of body weight to maintain muscle. This may increase to 1.2-1.6g/kg of body weight when looking to add lean mass or if you’re a woman in midlife.

The following are minimum guidelines for different age groups – remember these are relevant for healthy, non-active individuals:

Young children (one to three years):

14.5 grams per day

Pre-school children (four to six years):

19.7 grams per day

School age children (seven to 10 years):

28.3 grams per day

Adolescents (11-14 years)

Female: 41.2 grams per day
Male: 42.1 grams per day

Older teenagers (15-18 years)

Female: 45.4 grams per day
Male: 55.2 grams per day

Adults (19-50 years)

Female: 45g grams per day
Male: 55.5 grams per day

Older adults (50 years+)

Female: 46.5 grams per day
Male: 53.3 grams per day

Does it matter what and when I eat protein?

Yes, it does – opting for high-quality protein is important – this refers to food sources that contain all the essential amino acids, including leucine, which is key for supporting muscle tissue. Eggs, yogurt and milk, as well as whey protein powder, soya milk and tempeh, are all useful sources of this important amino acid.

Including protein foods at each meal or snack throughout the day is thought to be more effective than having the majority of your protein intake in just one meal. In practical terms, this may involve two to three meals, each containing about 25-30g of high-quality protein. By including protein at breakfast, you’ll help curb your appetite and as a result, potentially support weight management.

People doing an intensive exercise programme may benefit from consuming protein after a workout, and similarly spacing their protein intake through the day.

Can I eat too much protein?

Consistently consuming more protein than your body needs may have a number of implications. For example, it may lead to elevated blood lipids and potentially heart disease, partly because many protein foods also contain fat and saturated fat. Our body doesn’t store excess protein so unless it can be used as energy it will be converted to fat for storage and the amino acids will be excreted from the body via the kidneys. Initially it was thought that high protein intakes placed additional strain on the kidneys, however, more recent findings suggest protein only poses a risk to kidney function for those with existing kidney disease or impaired function.

For the majority of healthy adults, long-term consumption of protein up to or at 2 grams/ kg of body weight per day is generally considered safe.

So, how much protein do I need?

How much protein you need is unique to you and depends on factors such as age, health status and how active you are, as well as whether you use weight loss medication or take supplements. These factors are not reflected in current protein recommendations, leaving some experts calling for a review of dietary protein guidelines, especially for older adults.

As well as how much protein you eat, you should also consider the quality of the protein sources you choose and how you distribute it in your daily meals.

Now read:

Everything you need to know about protein
The best sources of protein for vegetarians
Protein and carbs – get the balance right
How much protein to build muscle?
High-protein breakfasts
High-protein lunches
High-protein dinners
Best supplements for muscle growth
Best supplements for runners

This page was reviewed on 15 April 2025 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

How to make the perfect smoothie

Cassie Best

A vitamin-packed smoothie is a great way to start the day, or works as the perfect afternoon pick-me-up. Make your smoothies delicious and nutritious every time with these simple suggestions.

Discover how to choose the best smoothie ingredients, our easy budget-friendly smoothie recipes, best ever green smoothie recipes and smoothie ideas for kids.

Smoothie makers – which should I buy?

Individual blitz-and-go blenders are designed for quickly making smoothies. Read our roundup of the best bullet blenders, from cheap and cheerful buys to family-friendly machines. Alternatively, a standard blender will also do the job. Check out our review of the best blenders on the market.

What are the key ingredients for making a smoothie?

The right smoothie ratios

Liquid:

Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.
Add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

Fruit:

Add about three quarters of a mug of your chosen fruit. Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon.
You may have to add more fruit or liquid, depending on the type of fruit you choose.

Thickener:

Add a thickener such as Greek yogurt, regular yogurt or nut butter to thicken the consistency of your smoothie. If you prefer a thinner consistency, skip the thickener altogether - if this is the case, use less liquid so the smoothie isn’t too thin.
Add a few ice cubes to the blender for a thick and frosty smoothie.
Add a squeeze of honey, maple syrup or agave syrup if your smoothie needs a little more sweetness.

How to make a smoothie

Prepare the fruit you're using by peeling, removing any stones and cutting the flesh into chunks.
Add two mugfuls of your liquid base to prevent the blender blades from getting damaged. Fruit juices, dairy milk, and plant-based milks all work well in smoothies, and the latter will provide a creamy texture.
To ensure even blending, start by adding any lighter fruit you are using, such as berries, then move on to the heavier fruit, such as apples, pears and bananas.
Add the remainder of your liquid, and any thickener you plan to use, such as Greek yoghurt or peanut butter.
Add all the ingredients into a food processor or blender, then whizz at high speed until you reach a smooth and thick consistency. Be careful not to over-blend as the texture will start to thin out.
Pour the smoothie into glasses, add a fruit garnish if you like, and enjoy!

Tips for making the perfect smoothie

Freeze your fruit

If you want to make smoothies regularly, it's a great idea to stash some fruit in the freezer. Not only will they retain their nutritional value and flavour, they will instantly chill your smoothie, so there's no need to add ice. Before your bananas have a chance to turn brown in the fruit bowl, peel and slice them, then freeze on a sheet of baking parchment on a tray until solid. You can then store in sandwich bags and throw into your blender whenever you need them. Even fruits that don't usually freeze well, like strawberries and melon, are okay to freeze if you're using them in a smoothie. Most supermarkets now sell frozen smoothie packs, which are often great value and give you a good mixture of fruit.

Find out more about how to freeze fruit in our freezing guide.

Extras to add to your smoothie

Once you've mastered the basics, try adding different flavours to your basic recipe. Add a spoonful of cocoa powder, cinnamon, grated nutmeg or vanilla essence before blending, or give your smoothie some texture with a sprinkle of flaxseeds, toasted chopped nuts or whole oats. Not only will it taste great, it will keep you fuller for longer too.

Smoothie recipe ideas:

Mango & banana smoothie
Coconut & banana smoothie
Creamy mango & coconut smoothie
Super berry smoothie
Forest fruit & banana smoothie
Kale & avocado smoothie
Banana, honey & hazelnut smoothie
Vegan tofu smoothie
Turmeric smoothie bowl
Minty pineapple smoothie

How to make healthier smoothies

If you haven't tried a smoothie made from a mixture of fruit and vegetables before, you may be surprised by the flavour. The sweetness of fruit blends well with lots of vegetables and makes for a delicious and super-nutritious drink. Try making a green smoothie with coconut water, grated apple, kiwi, banana and spinach. Other vegetables which work well are grated beetroot or carrot, kale, tomatoes and avocados.

If you're having a smoothie for breakfast or lunch, make it a more rounded meal by adding some protein. A spoonful of protein powder, peanut or other nut butter, or some tofu will blend well with your smoothie and give you an essential protein boost. Contrary to what you may have seen in Rocky, raw eggs are not a good option – we absorb the protein in eggs much better when they are cooked.

Healthier smoothie recipes

Peach melba smoothie
Avocado & strawberry smoothie
Vitamin booster smoothie
All our healthier smoothie recipes

For easiest ever smoothie ideas, watch our video:

View Green Video on the source website

Nutritionist-approved high-fat dishes that are actually good for you

Kerry Torrens – Nutritionist

For decades we’ve been led to believe that ‘no fat’ and ‘low fat’ were the healthiest options – but the tides have turned and the message now is that the right fats are not only good for you but an essential part of a healthy, balanced diet. After all, fat makes food taste good, keeps us full and plays an important role in keeping our body and brain in good working order. So why this shift? Read on to discover more.

If you’re a member of Gen X you’re likely to struggle with the notion that fat is good. With the likes of the ‘hip & thigh diet’ and ‘lean cuisine’ frozen meals still fresh in your memory it’s hardly surprising. The message at that time rang loud and clear: ‘low fat equals healthy.’ Thankfully research around fats has moved on and previously forbidden foods are now being touted as amongst the healthiest for you, so it’s time for a mindset shift and to enter a brave new world where fat takes its place as an equal, alongside protein and carbs.

Discover 10 ways to lower cholesterol, i s a low-fat diet healthy? and dietary fats to improve your skin

Why is fat important?

For many of us who have grown up with the low-fat message, it’s hard to accept that a high-fat meal could ever be good for us and what’s more, better for us than its low fat, skimmed equivalent. However, moderate amounts of the right types of fat are a vital part of a healthy, balanced diet, because they’re a source of essential fatty acids that the body can’t produce itself, plus they help us absorb fat-soluble vitamins like vitamins A, D and E.

Increasing our intake of these essential fatty acids may even help manage certain diseases, improve our body composition and keep our brains sharp. This is because, where our bodies are concerned, this fat is not simply a rich source of calories it’s a key component of important messengers that help control growth, immunity, reproduction and other aspects of metabolism, and fat plays a structural role too - in our cell membranes, retinas and brain.

Eager to explore the benefits of dietary fat?

We’ve got four deliciously high fat, but good-for-you, recipes to try:

Grilled mackerel with escalivada and toast

Total fat 35g per serving

Saturates 6g per serving

Although a serving of this dish provides half your daily recommended maximum intake of total fats (70g), the fats themselves are largely the heart-healthy, unsaturated varieties including mono-unsaturated fats from extra virgin olive oil and poly-unsaturated fats, including the omega-3 variety, from mackerel.

Oily fish, like mackerel as well as others such as salmon and trout, provide the richest source of omega-3 fatty acids, which may help lower levels of triglycerides (blood fats), protect against dry eyes and ease inflammation. This recipe also offers a generous contribution towards your 5 a day, being packed with plant compounds that offer a protective, antioxidant effect. All of this makes it a great choice for those with concerns over heart health.

Rocket pesto

Total fat 9g per serving

Saturates 2g per serving

Higher in calories than many other condiments, and with most of those calories coming from fat, pesto may have been one tasty addition you’ve tended to sideline. However, with the majority of fat coming from olive oil and pine nuts, and only a small amount from parmesan, these fats are largely the healthier, poly-unsaturated variety, which makes this recipe especially helpful for those with inflammatory conditions. Studies also suggest those who regularly consume olive oil may enjoy a significant risk reduction for several cardiovascular outcomes, including stroke.

Making your own pesto is definitely worthwhile. Not only does it taste better than the shop-bought version, it allows you to use nutritious, fresh ingredients and to control the salt levels – a useful tip for those who may be salt sensitive and with a tendency to high blood pressure.

Maast-o-khiar (yogurt with cucumber)

Total fat 9g per serving

Saturates 6g per serving

With the predominant fat in this recipe being saturates, the type we’ve been told to limit, you’d be forgiven for passing on this particular side. However, recent studies suggest the picture is not quite as clear cut as we once thought, with saturated fats from certain dairy foods, especially fermented dairy, having a neutral or even positive effect on heart health. This may be because of other nutrients, like calcium or the fermentation process itself, that may modify the effect these fats have on the body.

Greek yogurt is also rich in bio-available protein, making this recipe an ideal post-exercise choice because it promotes muscle repair and recovery.

Ultimate guacamole

Total fat 24g per serving

Saturates 5g per serving

Avocados are nutrient-dense and enjoy some pretty unique nutritional characteristics. They’re richer than olives in the heart-friendly monounsaturated fat, called oleic acid, and are a good source of fat-soluble vitamin E and skin-supportive carotenoids. In fact, it’s because avocado is fat-rich that these nutrients are more easily absorbed.

With more soluble fibre and plant sterols, less sugar and more beneficial fats than any other fruit, avocado may also help maintain healthy cholesterol levels. Just half an avocado counts as one of your five-a-day, making it a delicious addition to a balanced diet, and especially so for those looking to support their skin health and appearance.

Should we still care about the fat levels in foods?

If you’re accustomed to checking labels, as well as the traffic light colour coding system, where red reflects high levels of total fat (17.5g or more per 100g) and saturated fat (5g or more per 100g), and green indicates low levels (3g and 1.5g or less respectively), then fear not. When shopping for packaged foods, checking this information remains a useful thing to do because it helps you make informed decisions. What’s more, the overall objective remains the same - eat red-coded foods occasionally and green-coded foods more often.

Visit the NHS website for more information on food labelling

For those seeking a quicker, easier way to judge whether a food is healthy, prioritise products made with minimally processed ingredients, and focus on balance. This means you’ll be looking for a product that offers a combination of fats, lean protein and slow-releasing carbs.

Where does this leave us?

It’s true that for decades, fat, and especially saturated fat, has had a bad rap, but what the science is now telling us is that we need to consider different types of fats separately, rather than as a single macronutrient. That said, there is still much for us to learn, and for this reason current nutritional guidelines remain unchanged – this means we’re advised to limit our intake of saturated fat and, where appropriate, replace it with the unsaturated varieties such as those found in oily fish, olive oil, nuts and seeds.

With this in mind, the UK Government continues to recommend that our total fat intake should not exceed 35 per cent of our total daily energy (calorie) needs. (Saturated fats should be limited to 11 per cent of our total daily energy (calorie) needs.) In practice, as long as you stay within a normal, healthy calorie intake for you and you’re a person who can process, metabolise and use fat effectively, then you don’t need to obsess about the amount of fat you’re eating, just aim to make it predominantly the healthier variety.

Is honey good for you?

Jo Williams – Registered nutritionist — Thu, 08 May 2025 15:09:35 GMT

What is honey?

Honey is the gold-coloured syrup created by bees following the collection of nectar from flowering plants. It's stored as honeycomb to provide food for the hive during the winter months.

In ancient Greece, honey was described as the ‘food of the gods’, while in China it’s classified as a medicine.

The benefits of honey include:

Contains small amounts of nutrients
Source of protective plant compounds called polyphenols
Natural fuel source
Has a lower score on the glycaemic index (GI) than sugar
May help wounds heal
May suppress coughs in children
May support immune function
May support gut health

Discover our full range of health benefit guides and learn more about the health benefits of manuka honey as well as whether honey is suitable for those following a vegan diet.

Nutritional profile of honey

In its raw form, honey contains amino acids, protective plant compounds, vitamins, minerals and sugar. It has a high fructose content, making it taste sweeter than sugar whilst enjoying a moderate score on the glycaemic index (GI)

Figures per 1 tablespoon (20g) of honey:

• 58kcal/246KJ
• 15.3g carbohydrates
• 15.3g sugars
• 0.1g protein
• 0g fat

What types of honey are there?

Commercial honeys undergo a filtration process and are heat-treated to prevent their sugars from crystallising, as well as to kill microbes before storage. This extends their shelf life and makes the product look more attractive in the jar. However, this negatively impacts the honey’s natural antioxidant content and its potential health benefits. Raw honey on the other hand is unprocessed and hasn’t been pasteurised or filtered.

The ‘queen’ of honey, manuka is a popular yet expensive option which is produced from the nectar of the flowering manuka tree. It is high in a chemical called methylglyoxal, which has been claimed by some researchers to be the source of the honey's antibacterial properties.

Read more about manuka honey in our expert guide.

Top 8 health benefits of honey

1. Contains small amounts of nutrients

Although essentially sugar with no fat and only a trace of protein, honey in its raw form does contain small amounts of some nutrients. However, it is important to emphasise that this will vary depending on the honey’s origin and processing.

2. A source of protective plant compounds (polyphenols)

Unprocessed honey, particularly the darker varieties, are a rich source of plant compounds called polyphenols. One class of which are flavonoids that have been reported to have antibacterial, anti-viral, anti-inflammatory and anti-allergenic properties. It is honey’s rich flavonoid content that makes some people view it as a healthier alternative to sugar.

3. Natural fuel source

Honey is a natural source of energy providing fuel for the body in the form of glucose and fructose. These natural sugars may provide a slower release of energy than the equivalent from refined sugar.

4. Has a lower score on the glycaemic index (GI) than table sugar

Honey has a lower GI score than table sugar because its sugar content contains comparatively more fructose than table sugar. However, honey is still high in calories, is classified as a ‘free sugar’ and may elevate blood sugar levels, for these reasons it should still be enjoyed in moderation.

5. May help wounds heal

Honey has traditionally been used topically as an antiseptic. It is believed to speed up the healing process in mild, superficial wounds, ulcers and burns. This is because honey is composed mainly of glucose and fructose, two sugars that strongly attract water – honey absorbs water in the wound, drying it out so that the growth of bacteria and fungi is inhibited.

6. May suppress coughs in children

Thanks to its syrupy qualities, honey is a great throat soother. Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a single nighttime dose of honey may have a small but effective influence on their cough and help them sleep better. However, honey shouldn’t be given to children younger than 12 months, because of the risk of infant botulism.

7. May support immune function

Being rich in polyphenols unprocessed honey appears to have anti-inflammatory properties that may support and regulate the immune system. Honey’s influence may include increasing the number of immune cells such as the T and B cells, neutrophils and natural killer cells as well as antibodies.

8. May support gut health

As well as glucose and fructose, honey contains 25 different oligosaccharides, these short chain carbs may act as prebiotics, supporting the growth of beneficial bacteria and potentially improving overall gut health.

Is honey better for you than sugar?

Honey has a lower GI than sugar, meaning that it does not raise blood sugar levels as quickly. It is also sweeter to the taste than sugar, so in theory you may need less of it, but it does have slightly more calories per teaspoon so it's wise to keep a close eye on portion sizes.

If you do prefer honey, try to choose a raw variety, which contains small amounts of vitamins, enzymes, antioxidants and other natural compounds that white table sugar does not have. Don’t forget the amounts of these beneficial nutrients and compounds are negligible, so honey, like sugar, should be consumed in moderation.

Is honey safe for everyone?

Honey is classed as a ‘free’ sugar, the type we are advised to limit in our diets – so although it may be safe for most adults it should be consumed within guideline amounts.

For diabetics, or those trying to manage their blood sugar levels, there is no real advantage to substituting sugar for honey as both will ultimately affect blood sugar levels.

In addition to this, all infants under the age of 12 months should not eat raw or commercially produced honey. This is because they may be at risk of a type of food poisoning called botulism.

Although most of us may enjoy honey in our diets, it’s not acceptable to all. Honey is not vegan because harvesting honey is seen as detrimental to the bees who have worked to manufacture it and support their own survival through the winter months.

Overall is honey a healthy choice?

Raw, unprocessed honey offers several potential benefits, thanks to the natural plant compounds it contains. However, although it makes a tasty, lower GI alternative to table sugar, honey still impacts blood sugar levels and has a high calorie content. Therefore, if you enjoy the taste, try to choose a raw variety, and use it in moderation only.

Always check with your GP or other health professional if you have concerns over honey's suitability for you or your child.

Healthy honey recipes

Honey-roast beetroot
Honeyed winter salad
Clementine & honey couscous
Honey-mustard steamed green medley
Puy lentil, spiced roast carrot & feta salad
Moroccan aubergine & chickpea salad

And check out more of our honey recipes

Discover more like this

Are sweeteners bad for you?
Is agave syrup healthy?
Sugar substitutes – xylitol explained
The health benefits of apple cider vinegar
The health benefits of cinnamon

This article was last reviewed on 8 April 2025 by Kerry Torrens

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition_

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any Healthy Diet Plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Top 8 health benefits of asparagus

Nicola Shubrook – Registered nutritionist — Wed, 07 May 2025 15:47:06 GMT

Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app.

What is asparagus?

Asparagus, although frequently referred to as a spear-like vegetable, is botanically classified as a perennial herb. In the UK asparagus season runs from April until June, traditionally starting on the 23 April (St George’s Day) and ending at the summer solstice in June. Considered a delicacy of the vegetable world, partly because of the length of time it takes to establish a productive crop, most of the asparagus you’ll see in the shops is green in colour but you can also get white (a forced variety grown without sunlight) and purple, too.

All types pack a nutritious punch, with high levels of vitamins A and C, potassium, iron and calcium. Asparagus can be cooked in a number of ways including steaming, grilling, sautéing, roasting and baking.

Health benefits of asparagus include:

1. High nutrient to calorie ratio

2. May support gut health

3. May balance cholesterol levels

4. Is a rich source of folate

5. May lower blood pressure

6. May have anti-inflammatory properties

7. May support immunity

8. May help ease a hangover

Discover our full range of health benefit guides and find out more about the health credentials of other green vegetables. Or check out some of our best asparagus recipes, from classics like asparagus risotto, to twists such as salmon & asparagus quiche.

Nutritional profile of asparagus

An 80g portion of asparagus (boiled) provides:

21kcal / 88kJ
2.7g protein
0.6g fat
1.1g carbohydrates
1.5g fibre
176mg potassium
311mcg carotene
138mcg folate
8mg vitamin C

Five asparagus spears or 80g of asparagus counts as one portion towards your five-a-day – discover what else counts towards your five-a-day and if you’ve never cooked asparagus yourself, learn more with our how to cook asparagus guide.

Top health benefits of asparagus

1. High nutrient to calorie ratio

Asparagus is a vegetable that provides significant amounts of vitamins, minerals and other beneficial plant compounds compared to the number of calories it supplies. Foods like this with a high nutrient to calorie ratio are said to be nutrient dense, and make a valuable contribution to a balanced diet, especially for those looking to manage their weight yet meet their nutrient needs.

2. May support gut health

Asparagus is one of a number of vegetables that act as a prebiotic or food source for the beneficial bacteria which live in our digestive systems, and as such help these microbes thrive and increase in number.

Encouragingly, research has shown that cooked asparagus may be useful in gastrointestinal conditions as it helps to regulate the digestive system, thereby reducing inflammation and promoting repair.

3. May balance cholesterol levels

Studies suggest that asparagus may help in the management of cholesterol levels by improving digestion. Compounds in asparagus may do this by increasing the ability of bile to bind with fats and promote its excretion.

4. A rich source of folate

Asparagus is a rich source of folate, a vitamin which is important for making red blood cells and for cell division – the synthetic version you’re likely to see in supplements is called folic acid.

Folate is an essential nutrient during pregnancy because it is needed for foetal development and protects against neural tube defects including spina bifida. Just 120g of asparagus (boiled) will provide your daily reference intake (RI) (200mcg). However, the NHS recommends that women planning a pregnancy or in the first trimester of pregnancy obtain 400mcg of folic acid a day.

5. May lower blood pressure

Evidence suggest that increasing your potassium intake while reducing salt may have a positive effect on high blood pressure. Asparagus is a good source of potassium, with one portion providing about 5% of your daily reference intake (RI).

In addition to this, animal studies suggest that a natural compound in asparagus acts as an ACE inhibitor helping dilate blood vessels and lower blood pressure. It does this by preventing an enzyme in your body from producing angiotensin II, a substance that narrows blood vessels making your blood pressure higher. Although this is a promising finding, the same effects have not, to date, been replicated in humans.

6. May have anti-inflammatory properties

Not only is asparagus rich in protective vitamins like vitamins A, C and E but it also contains plant compounds called polyphenols, which have anti-inflammatory effects, and this is one reason why eating asparagus may relieve inflammatory conditions.

7. May support immunity

The spears of the asparagus appear to have some anti-microbial benefits, which may help protect against infection, these may include infections from Escherichia coli and Staphlycoccus aureus.

8. May ease hangovers

There is some suggestion that asparagus may help ease some of the symptoms of a hangover, thanks to both its fibre and flavonoid (protective plant compound) content. The research even suggests that asparagus may be useful for helping to reduce damage to the liver caused by excess alcohol, although clearly further research is needed.

Can you eat asparagus raw?

Yes, asparagus may be enjoyed raw – try the spears in a salad, as a vegetable crudite or in place of toast soldiers to accompany a boiled egg. The purple variety is the best choice because the spears are tender, sweet and thinner than their green counterparts. Both cooked and raw asparagus offer a nutritionally rich option.

Is asparagus keto?

With just 1.4g carbs per 100g of boiled asparagus, asparagus makes a great addition to keto meals.

Is asparagus safe for everyone?

Asparagus is high in purines, compounds that increase the body’s production of uric acid and may influence conditions like kidney stones and gout. Therefore, if you’ve been advised to reduce levels of purines in your diet, asparagus may not be appropriate for you.

If you’re not accustomed to high levels of fibre in your diet, eating a generous portion of asparagus in one sitting may result in bloating and for some excess wind. Some people also cite having smelly urine after consuming asparagus. This is because asparagus contains a compound called asparagusic acid, which is broken down into sulphur-containing compounds - that cause of that strong smell!

Although not common, it is possible to be allergic to asparagus with symptoms potentially affecting the gut, skin and respiratory system.

Overall, is asparagus good for you?

Asparagus is rich in minerals and vitamins A, C and folic acid. It’s a fibrous vegetable that may support a healthy gut, as well as help lower blood pressure and manage cholesterol levels. For these and numerous other reasons, it may be considered a healthy addition to a varied, balanced diet.

Try our healthy asparagus recipes

Creamy chicken & asparagus braise
Lemony tuna & asparagus salad box
Healthy pasta primavera
Pea & broad bean shakshuka
Asparagus salad with a runny poached egg
Warm salad of asparagus, bacon, duck eggs & hazelnuts

Eat well for... immunity

Dr Chintal Patel

The immune system is a complex network throughout your body that not only defends against infections like bacteria and viruses but also regulates inflammation, repairs cells and performs many other essential functions. Although no single food or diet can boost immunity on its own, what you put on your plate can significantly impact your immune health. The body requires a range of nutrients to keep the immune system functioning optimally. Fortunately, a balanced, varied diet, as outlined below, provides most of these nutrients. One key exception is vitamin D – actually a hormone that our bodies produce through sunlight exposure – which plays an important role in immune function. In the UK between October and March, sunlight levels aren’t sufficient to produce adequate vitamin D, so a daily 10mcg supplement is recommended. If you don’t spend much time outdoors or cover up your skin, consider taking this supplement year-round.

Dietary requirements

A strong immune system requires a variety of nutrients. Vitamins A, B6, B12, C and D, as well as copper, folate, iron, selenium and zinc, all play essential roles in supporting immune function. Given that much of your immune system is housed in your gut, maintaining a healthy and diverse gut microbiome is crucial for optimal immunity. Here are a few tips:

Feed your gut

Include more prebiotic-rich food like fruit, vegetables, legumes, beans, wholegrains and fermented foods (such as kimchi, sauerkraut and kefir). These support the growth of beneficial bacteria that are key to immune function.

Eat the rainbow

The more colourful fruits and vegetables you eat, the more antioxidants, vitamins and minerals you provide your body, which helps protect against oxidative stress, reduce inflammation and support immune cell function.

Nuts & seeds

These are excellent sources of zinc and selenium, important for maintaining a robust immune system.

Good quality fats

Omega-3 fatty acids found in oily fish (like mackerel, trout and salmon) as well as plant-based sources like flaxseeds, chia seeds and walnuts help reduce inflammation and support immune function.

Herbs & spices

Add herbs like garlic, ginger and turmeric to your meals. These are rich in anti-inflammatory compounds and phytonutrients, such as curcumin in turmeric, which help modulate immune responses.

Foods to limit

Reduce ultra-processed foods (UPFs)

Studies show that diets high in UPFs can weaken immunity due to a lack of essential nutrients. UPFs are also often low in fibre, which can negatively affect the gut-immune connection. Wherever possible, try to cook from scratch using minimally processed foods.

Reduce sugar

High-sugar foods can suppress immune function by promoting inflammation and affecting white blood cell activity, weakening the body’s ability to fight infections. Try a simple switch like swapping sugary drinks for water or herbal teas.

What else can I do?

Get vaccinated

Check with your doctor to ensure you’re up to date on all recommended vaccines. Vaccines train your body to produce antibodies that protect against specific diseases, making them one of the most effective ways to prevent infections.

Go for a walk

A brisk 20-minute walk outside each day boosts blood flow, stimulates your lymphatic system and helps mobilise immune cells. A walk in nature can also reduce stress, a known factor in immune suppression.

Sleep well

Our immune system works hard and restores itself during sleep, so getting quality rest is essential for immune health. Aim for 7-8 hours of sleep each night to help your body recharge and maintain a strong immune defence system.

Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our newest regular contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Eat well for... gut health

Dr Chintal Patel

The gut, or gastrointestinal tract, is responsible for digesting the food we eat, absorbing nutrients and excreting waste. But did you know it also contains trillions of 'friendly' microorganisms, including bacteria, collectively known as the gut microbiome? These microorganisms help digest food, but research increasingly shows they play a crucial role in overall health, such as by strengthening the immune system. The number of different 'good' microbes is a key indicator of a healthy microbiome. A less diverse microbiome has been linked to conditions like obesity, type 2 diabetes, irritable bowel syndrome and even certain cancers. The right dietary choices, which will introduce and nurture more of those healthy bacteria, can have a positive impact on gut health, ensuring your body stays in balance. With all this in mind, here are a few of the simple changes you can make.

Foods to eat more of

Maintain the balance of good microorganisms in your gut by incorporating both probiotics and prebiotics into your diet.

Probiotics

Probiotics are foods that contain live strains of the beneficial microorganisms naturally found in the gut. Consuming these regularly can help to promote a healthy balance of gut microorganisms. Additionally, the fermentation process used to make many of these foods can enhance their nutritional value. For instance, lactic acid can convert phytonutrients to a more active form which has been associated with improved heart and immune health.

Examples of probiotic foods:

Kefir
Live yogurt
Kimchi
Sauerkraut

Prebiotics

Prebiotics are foods containing a type of fibre that our body can’t digest. Instead, they act as ‘food’ for the beneficial bacteria in your gut, supporting their growth and activity.

Examples of foods high in prebiotics:

Vegetables: onions, leeks, garlic, asparagus, mushrooms, Savoy cabbage, Jerusalem artichokes
Legumes and beans: chickpeas, butter beans, soy beans
Fruit: bananas, kiwi, apples
Wholegrains, nuts and seeds: oats, barley, almonds, cashews, flaxseed

Foods to limit

Wherever possible, try to limit highly processed foods in your diet, because these are usually high in unhealthy fats, refined carbohydrates, sugars, salt and other additives. They also tend to be lower in fibre. Studies show that people who consume diets high in ultra-processed foods are more likely to have an imbalance of ‘bad’ gut bacteria. Try to cook from scratch using whole foods as much as possible. High sugar intake disrupts the balance and health of the microbiome; it can feed harmful bacteria, reduce beneficial bacteria and lower gut microbial diversity. Try to avoid sugary drinks, eat desserts in moderation and reduce ultra-processed foods.

What else can I do?

Limit alcohol

Alcohol can disrupt the balance of bacteria in the gut.

Exercise

Exercise can help increase the diversity of your microbiome.

Only take antibiotics if absolutely necessary

Antibiotics are beneficial at killing harmful bacteria, however they can also kill the good bacteria in the gut. Only take antibiotics when directed to by your doctor.

Good sleep patterns and reducing stress

Research suggests there's a connection between good sleep, reduced stress and better gut function.

Best foods to eat before drinking

Tue, 22 Apr 2025 14:23:13 GMT

The food you consume before drinking can make a significant difference to how your body handles alcohol and how you feel the next day. By ‘lining your stomach’ with food, it can slow the absorption of alcohol into the bloodstream, protect the stomach lining from irritation and reduce the risk of a nasty hangover. Here’s our guide to the best foods to eat before drinking, and why they work.

Next, read what I discovered when I gave up drinking for a month, 30 non-alcoholic drinks ideas, plus our best hangover recipes.

How to prevent a hangover

A hangover is your body’s reaction to drinking too much alcohol, and is caused by a number of factors including:

1. Dehydration

Alcohol is a diuretic, which means it encourages urination and loss of fluids. Dehydration is a major cause of thirst, dizziness and headache.

2. Electrolyte imbalance

Along with fluid loss, your body also loses important electrolytes like potassium, magnesium and sodium. This contributes to fatigue, muscle weakness and irritability.

3. Drop in blood sugar

Alcohol can cause blood sugar levels to drop, leading to symptoms like shakiness, mood swings and confusion.

Common symptoms include headache, fatigue, thirst and dry mouth, muscle aches, nausea or vomiting, stomach pain, dizziness, increased sensitivity to light and sound, irritability or mood disturbances, sleep disturbances.

The best way to prevent a hangover is to drink in moderation, stay hydrated, eat before drinking and pace yourself throughout the night!

Why eating before drinking matters

When alcohol is consumed on an empty stomach, it passes quickly into the small intestine, where it is absorbed rapidly into the bloodstream. This can lead to a quick spike in blood alcohol concentration (BAC), increasing the risk of intoxication and unpleasant side effects like nausea, dizziness and dehydration. Eating beforehand slows this absorption process, giving your body more time to break down the alcohol and process it more safely. So if you’re planning on having a few drinks, here’s what to eat to prepare your body and minimise the impact of alcohol.

Best foods to eat before drinking

1. Avocados

Fatty foods have been shown to delay the absorption of alcohol. Avocados which are rich in healthy fats and fibre, are an excellent choice slowing down alcohol absorption.

2. Eggs

Eggs are full of protein and protein take longer to digest so keep you fuller for longer. Consuming eggs before drinking can slow the emptying of the stomach, which helps regulate how quickly alcohol enters your system. Eggs also contain the amino acid cysteine which can help support the liver in clearing the alcohol.

3. Greek yogurt

Greek yogurt offers the sweet combination of protein and healthy fats, making it another great choice. It’s also easy on the stomach and contains probiotic bacteria to support digestion.

4. Salmon

Salmon is rich in omega-3 fatty acids and B vitamins, which support liver function and may help reduce inflammation caused by alcohol.

5. Sweet potatoes

High in complex carbohydrates, sweet potatoes are a good source of energy that helps slow the absorption of alcohol. They are also rich in potassium which can counteract some of the dehydration caused by drinking.

6. Berries

Vitamin C is well known for its role in fighting coughs and colds, but did you know that it may also protect against hangover symptoms? Load up on vitamin C-rich foods like berries and citrus to counteract hangover symptoms.

7. Cheese

Cheese contains fat and protein that can decrease the absorption of alcohol. In fact, a study that looked at specific cheese which contained two types of bacteria found the probiotics in cheese helped speed up alcohol metabolism by boosting key liver enzymes. It also replenishes B vitamins and calcium, which are depleted from the body when drinking alcohol.

8. Cucumber

Foods to eat for hydration would include fruits and vegetables with a high water content. That includes celery, cucumbers, watermelon and courgettes. Making sure you are well hydrated before drinking alcohol can minimise the unpleasant hangover symptoms.

9. Bananas

Bananas are a great source of potassium, and so eating bananas before and after drinking can help maintain electrolyte balance, reducing fatigue and muscle cramps the next day.

10. Wholegrains

Complex carbohydrates like brown rice, oats and wholegrain bread are slow releasing and so provide sustained energy. They also help stabilise blood sugar levels, reducing the risk of headaches and fatigue associated with hangovers.

Overall, can certain foods stop a hangover?

What you eat before drinking plays a significant role in how alcohol is broken down and absorbed by the body. Choosing nutrient dense, hydrating, and complex foods which take longer to digest may help to reduce gastric irritation and make the hangover symptoms less severe.

10 high fibre foods

Tue, 22 Apr 2025 12:28:14 GMT

With the rise of ultra-processed foods and busy lifestyles, fibre intake has significantly declined, while certain health conditions such as cardiovascular disease, obesity and some cancers have increased. Here, we take a look at why fibre is so important, the different types of fibre, and the best foods to eat more of to increase your intake.

Next, discover healthy high fibre, low cost ideas, 20 different types of beans, our whole food meal plan and 6 reasons to eat more beans and pulses.

Why is fibre so important?

Dietary fibre is the indigestible part of plant foods that passes through your digestive system relatively intact. It passes through our stomach and intestine mostly unchanged and then forms part of the stool.

Foods high in fibre support digestive health by promoting regular bowel movements and preventing constipation. But fibre does so much more than that! It also helps control blood sugar levels, supports heart health, and keeps you feeling full longer, which can help with weight management.

Soluble & insoluble fibre

There are two main types of dietary fibre: soluble and insoluble.

Soluble fibre dissolves in water to form a gel-like substance that moves slowly through the digestive tract. It can help prevent constipation, lower blood cholesterol and balance glucose levels. Foods rich in soluble fibre include oats, legumes, apples and citrus fruits.
Insoluble fibre does not dissolve in water, and adds bulk to our stools, which helps promote regular bowel movements and prevents constipation. Insoluble fibre is an essential fuel for our gut bacteria. It is found in whole grains, nuts and many vegetables.

Both types are important, and a well-balanced diet should include a variety of both.

How much fibre per day?

It is recommended that adults consume 30g of fibre per day, but more than 90 percent of adults in the UK don’t reach that target, according to the National Diet and Nutrition Survey (NDNS). The average is around 15-18g daily – half the recommended amount. By incorporating fibre rich foods into your diet, you can easily boost your intake and enjoy the many benefits that come with it.

10 fibre rich foods

1. Lentils

Lentils are a powerhouse when it comes to fibre. One cup of cooked lentils contains around 15g of fibre, making them an excellent source of both soluble and insoluble fibre. They are also high in protein, iron and folate, making them a great choice for vegetarians and vegans.

Add them to soups, stews or salads for a fibre boost.

2. Oats

Oats are particularly high in soluble fibre, especially a type called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health. One cup of oats contains about 4 grams of fibre. Have a warm bowl of porridge for breakfast, try cold overnight oats or blend oats into smoothies for added fibre.

3. Chia seeds

Chia seeds are tiny but mighty. Just two tablespoons contains about 10 grams of fibre, much of it soluble. They also contain omega-3 fatty acids, protein and various micronutrients. Add chia seeds to yoghurt, smoothies or make chia pudding for a fibre-rich snack.

4. Black beans

Black beans are another excellent legume high in fibre. One cup of cooked black beans provides around 15 grams of fibre. They’re rich in protein and iron and the soluble fibre they contain helps with blood sugar regulation and heart health. Use them in burritos, chilli or mixed into salads.

5. Apples

Apples are a convenient and delicious source of fibre. A medium apple contains about 4 grams of fibre, including a good amount of soluble fibre in the form of pectin, which can help lower cholesterol levels. Eat them raw, grate them into salads, or bake them with a sprinkle of cinnamon for a healthy treat.

6. Broccoli

Broccoli is one of the best vegetables for fibre, with one cup offering around 5 grams. It also provides antioxidants, vitamins C and K, and other nutrients that support overall health. Steam or roast broccoli as a side dish or toss it into stir fries and casseroles.

7. Pears

Pears are another sweet and juicy fruit that’s naturally high in fibre. A medium pear has about 5 grams of fibre, mostly in the skin. They also contain a good amount of soluble fibre, helping with digestion and blood sugar control. Eat them fresh, poached or sliced with some cheese or nuts for a healthy snack.

8. Avocados

Not only are avocados a great source of healthy fats, but they’re also loaded with fibre. One avocado contains around 10 grams, a mix of both soluble and insoluble fibre. They also contain potassium and antioxidants that support heart health. Mash into guacamole, spread on toast or slice into salads and wraps.

9. Nuts

Nuts are a fantastic source of insoluble fibre. Almonds have around 14 grams per cup, and pistachios and hazelnuts are high in fibre too. Nuts are packed with vitamins, minerals, healthy fats. Regularly including these tasty morsels in your meals and snacks can support heart health, help manage weight, and enhance overall well-being. Add almond butter to smoothies, use nuts in baking such as flapjacks, and add ground almonds to curries for a creamy, filling sauce.

10. Sweet potatoes

Sweet potatoes are not only a great source of vitamins A and C but also provide about 4 grams of fibre per medium potato (skin on). They contain both soluble and insoluble fibre, making them a great fibre rich food. Roast them, mash them or slice them into fries for a healthier alternative to traditional potatoes.

Overall, which foods are high in fibre?

Adding more fibre to your diet doesn’t have to be complicated. By choosing whole, minimally processed foods and planning your meals to include fibre rich foods, you can significantly increase your intake of fibre. Focus on variety – include fruits, vegetables, legumes, seeds and whole grains to make sure you get both soluble and insoluble fibre.

A few final tips:

Start slow – increasing fibre too quickly can cause bloating or gas. Gradually add more in over time.
Drink plenty of water – fibre works best when it absorbs water, helping to form softer, bulkier stools.
Swap refined grains for whole grains – choose brown rice, whole wheat bread, and oats instead of white rice or white bread.
Snack smart – keep high fibre snacks like fruit, nuts and whole grain crackers on hand.

Fibre is one of the most underrated nutrients, yet it has far reaching effects on health – from digestion and heart health to blood sugar and weight management. By incorporating these 10 high fibre foods into your diet, you’ll be doing your body a huge favour.

Is cottage cheese good for you?

Kerry Torrens – Nutritionist — Thu, 17 Apr 2025 10:39:13 GMT

Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app.

What is cottage cheese?

A soft curd cheese, cottage cheese tastes light, slightly tangy, with a hint of saltiness. The cheese doesn’t undergo a ripening or aging process so it has a taste and texture that is pretty neutral and goes well with both sweet and savoury ingredients.

When cottage cheese is made, an acid is added to pasteurised milk, this causes the milk to separate into milk solids (curds) and liquid (whey). The whey protein is removed during processing, so the final cheese consists mainly of the protein casein. Once the curds have solidified, they are cut into pieces, washed and drained. They are sometimes mixed with a little cream to enrich the natural flavour, or with herbs or fruit, and finally salt is added. Promoted as a meat replacement by the US government during the first world war, the cottage cheese on our supermarket shelves today remains high in protein and available as fat free, low fat or regular versions depending on the type of milk used and any additions.

Health benefits of cottage cheese may include:

Nutritionally rich
Is high in protein
May support weight loss
May help maintain and build muscle
May support blood sugar balance

Discover our full range of health benefit guides, including our top 10 healthiest cheeses or check out our favourite cottage cheese recipes including our cottage cheese pancakes and our super quick Scandi-supper.

Nutritional profile of cottage cheese (full fat, plain)

Figures per 100g

103 Kcals / 431KJ
9.4g Protein
6.0g Fat
3.1g Carbohydrates
3.1g Sugar
0.0g Fibre
0.63g Salt
127mg Calcium

The nutritional profile of cottage cheese depends on the fat content of the milk, whether cream or any other ingredient has been added, as well as the amount of salt used. Full fat cottage cheese is typically 4-6% fat, which is low when you compare it to cheddar cheese at 30%. Low fat cottage cheese (1-2% fat) tends to have a higher calcium contribution and fewer calories, however, studies assessing the quality and taste, suggest its texture and flavour may suffer.

Cottage cheese health benefits

1. Nutritionally rich

Described as a complete protein, cottage cheese supplies all nine of the essential amino acids needed for growth, development and repair. As it’s a dairy food, it makes a valuable calcium contribution along with other minerals such as phosphorus, selenium and potassium. Cottage cheese is also a source of vitamin B12, which helps keep our nerve and blood cells healthy.

2. Is high in protein

Cottage cheese can provide more protein than Greek yogurt. If you choose a low-fat version, it will have a high protein to calorie ratio. This means a greater percentage of its calories come from protein which is especially useful if you’re looking to achieve a calorie deficit for weight loss, yet want to maintain your protein intake to support muscle mass.

3. May support weight loss

Cottage cheese keeps you fuller for longer, which can be helpful if you’re looking to lose a few pounds and manage your appetite. Its fullness factor comes from the type of protein in cottage cheese. This slowly digested form of protein has a satiating effect, which makes cottage cheese comparable to the likes of eggs, as a satisfying breakfast or lunch.

Numerous studies have linked calcium to improved weight loss, and especially so when eaten as part of a low-calorie diet and in the form of dairy.

4. May help maintain and build muscle

Because cottage cheese protein is predominantly casein, and therefore slowly absorbed, it is considered to be as effective as whey for building muscle and reducing body fat, especially when combined with resistance training. Including a casein-rich snack, like cottage cheese, 30 minutes before bed appears to minimise muscle break down and support muscle recovery after a training session.

5. May support blood sugar balance

With only 3g of carbs per 100g and no added sugar, plain cottage cheese has a limited impact on blood sugar levels. However, if you buy cottage cheese combined with fruit, like pineapple, you should be aware that this can significantly change its sugar content.

Is cottage cheese safe for everyone?

Typically, the lactose content of cheese decreases as it ages, however, because cottage cheese is a fresh, un-ripened cheese it contains more lactose than the equivalent aged cheeses, such as parmesan or cheddar. This means if you’re lactose intolerant, cottage cheese may not be a good choice for you, and may lead to symptoms like bloating, gas and diarrhoea. That said, individual tolerance to lactose varies, with some people able to comfortably manage 12g of lactose per serving, that’s the equivalent of 2 cups of cottage cheese.

As a dairy food, cottage cheese contains both casein and whey, two dairy proteins that some people, including about 2-5% of infants, experience an allergy to. Therefore, if you know you have a dairy allergy you should avoid cottage cheese.

Overall, is cottage cheese healthy?

Rich in protein and relatively low in fat, cottage cheese is a valuable source of calcium and makes a great dietary inclusion for those watching their weight, looking to build muscle and to their balance blood sugar. Cottage cheese is widely available and an affordable choice when compared to other protein sources, plus its versatility as an ingredient is hard to overstate.

Eat well for...bone health

Dr Chintal Patel

I’m willing to bet that while we all know that bones are a key part of the body, most of us don’t appreciate just how important they are.

As well as supporting our bodies and protecting delicate organs such as the brain, heart and lungs, bones also store minerals such as calcium. And bone marrow, found in the centre of some large bones, is where blood cells are made and stored. All the more reason to keep our bones strong and healthy.

Our bones naturally lose density over time, which increases the risk of osteoporosis, a disease where bones become weaker and more fragile and therefore more likely to break. This condition becomes more prevalent with age and especially in women post menopause. But the good news is we can protect our bones by making simple dietary and lifestyle choices.

Foods to include in your diet

Dairy or alternatives

Milk, cheese and yogurt are some of the best sources of calcium, which is essential for maintaining bone density. Live yogurt also contains probiotic cultures which have anti-inflammatory effects and may help regulate bone remodelling. If you prefer plant-based alternatives, always look for fortified options which contain added calcium, vitamins and minerals.

Green leafy vegetables

Veg like kale, broccoli and sprouts are high in calcium, magnesium and vitamin K, which are all essential for bone health. They also contain antioxidants that may help to reduce bone loss over time.

Nuts and seeds

Almonds, chia seeds, sesame seeds and pumpkin seeds are rich in magnesium, a mineral that helps bones to absorb calcium. Walnuts also provide omega-3 fatty acids, which may reduce inflammation and support bone strength.

Soy products

These include tofu, tempeh and edamame beans. As well as being a good source of calcium they contain isoflavones, which may help with bone formation and reduce bone resorption.

Fish and eggs

Tinned oily fish like salmon or sardines are high in calcium, especially as they contain small edible bones. Oily fish and eggs are also high in Vitamin D. Foods rich in vitamin D help your body to absorb calcium effectively.

Foods to limit

Sugary drinks

Studies show sugary drinks can reduce bone density over time, increasing your risk of fractures. Limit sugary drinks and try drinking water or herbal teas instead.

Caffeine

Excessive caffeine can interfere with calcium absorption. Try decaffeinated tea or coffee or stick to no more than three to four cups of coffee or tea per day.

Salt

Too much salt can cause increased calcium excretion, weakening bones. Try to limit processed foods which are often high in salt and try flavouring foods with herbs and spices rather than salt.

Remember, you don’t have to totally exclude these foods from your diet, it’s about small sustainable changes that you can maintain long term.

What else can I do?

Stop smoking

Smoking increases your risk of osteoporosis by decreasing calcium absorption and new bone formation. Quitting smoking can reduce your risk.

Exercise regularly

In particular, try weight bearing exercise, where your feet and legs support your body weight, as this helps to strengthen bones. Try walking, weight or strength training and sports like football and tennis.

Reduce alcohol

Studies show that people who drink daily have a higher risk of osteoporosis and this risk increases with the amount of alcohol consumed.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

10 signs that you’re eating too much sugar

Jo Williams – Registered nutritionist — Thu, 10 Apr 2025 13:04:15 GMT

Sugar is not straightforward – there are different types in different foods. So, although we need to limit our intake (as weight gain and dental problems can be issues), some types are worse for us than others. For instance, fructose (found in fruits and vegetables) and lactose (in dairy-rich foods) are natural sugars we don’t have to be as concerned about because these foods also have fibre, vitamins and minerals.

The type of sugar that we need to be mindful of are the ‘free sugars’. These are defined as “all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrups and unsweetened fruit juices.” So this includes the sugars added to food or drinks; added at home or added in cooking and manufacturing. For example, the sugar you put in your tea, or the sugar in cakes and biscuits are examples of free sugars, as are the sugars found in honey, syrups, unsweetened fruit juices and smoothies. These sugars are ‘free’ because they are no longer contained alongside the fibre and other nutrients.

The UK government recommends that free sugars should not make up more than 5% of the energy (calories) you consume each day. In other words, adults should have no more than 30g of free sugars a day – the equivalent of 7 teaspoons. In the US, the American Heart Association recommends that women limit their free sugar intake to no more than 6 teaspoons, and no more than 9 teaspoons for men.

The risks of eating too much sugar are becoming well known. High sugar foods tend to also be high calorie, with little nutritional benefit. Research has shown that consistently eating too much sugar can lead to inflammation, weight gain, type 2 diabetes, high blood pressure, heart disease and some cancers.

Are you eating too much sugar?

The reality is that we are all eating more than the recommended amounts. According to the current Dietary Guidelines for Americans, the average American consumes 270 calories of added sugars, or 77g — that’s 17 teaspoons each day.

There are over 50 different names for sugar on food labels which can make it difficult to know how much you are consuming. With our reliance on processed and ultra processed foods, which lack fibre and protein to fill us up, it’s very easy to eat more sugar than you realise. Data shows that sugar-sweetened beverages (e.g., soft drinks, fruit juices, and sports/energy drinks) are the biggest source of added sugars in Americans’ diets.

For example, one can of cola can have as much as 9 teaspoons of sugar – so one can is more than the recommended daily limit for adults, and that’s before you have eaten anything else! Even one squirt of tomato ketchup contains 1 teaspoon of sugar.

Other foods that are high in free sugars include:

Cakes, buns, biscuits and pastries
Jam, marmalade and chocolate spread
Adding sugar to drinks such as tea and coffee
Chocolate
Beer, lager and cider
Fruit juice

10 signs to tell you’re eating too much sugar

Here are 10 unexpected signs you might be eating too much sugar, because let’s face it, we probably are…

1. Spots

Not just the occasional pimple, but breakouts like you’re 14 again? Sugar spikes insulin levels which can mess with our hormones and turn your face into a spotty mess.

2. Exhaustion

If you’re still waking up exhausted even after a full night’s sleep, it could be a sign of too much sugar. Sugar messes with sleep quality. Plus, large swings in blood sugar and insulin can cause energy levels to plummet and affect your overall energy levels.

3. Body odour

Too much sugar feeds bacteria and yeast and your sweat can take on an oddly sweet or even sour smell. Fruity scented sweat could be a sign of a more serious complication called diabetic ketoacidosis. This occurs in individuals with diabetes, mostly type 1, if blood glucose levels are not managed, but it certainly makes sense to keep sugar consumption within a sensible range.

4. Mood swings

If you’re feeling moody, irritable, or on edge, it could be a sign that you’re eating too much sugar. Sugar highs and lows are mirrored by our emotions. When blood sugar levels dip, so do our moods.

5. Tastebuds are off

Things that should naturally taste sweet – like strawberries or sweet potatoes – now taste boring. This is a sign that your sugar tolerance has skyrocketed and you need a ridiculous amount to feel satisfied.

6. Fuzzy tongue

Ever noticed a weird, slightly furry feeling on your tongue? That’s bacteria having a sugar fuelled party in your mouth. They love sugar as much as you do. Foods high in refined sugars alter the mouth’s acidity and cause the tongue to turn white and furry.

7. Random itching

Too much sugar can trigger inflammation, which sometimes manifests as mysterious, itchy skin. You’re not crazy – your body just isn’t thrilled with your dietary choices.

8. Brain fog

Research has linked excess sugar to inflammation in the brain, leading to memory lapses, confusion, and the sudden inability to remember where you put your keys.

9. Flatulence

High sugar can upset the delicate balance of our gut microbiome. Good bacteria decrease and bad bacteria overgrow, leading to dysbiosis (an imbalance between these bacteria) and with it, bloating and gas.

10. Cravings

If you find yourself desperate for a very specific sugary thing at a specific time then it’s a sign that sugar addiction is real, and your brain is now wired for the next fix. Sugar targets the brain’s pleasure centre to release the feel-good hormone dopamine. A vicious cycle follows where eating sugar increases dopamine, and the dopamine rise increases cravings for sugar.

Consuming too much added sugar over time can have various health consequences, such as weight gain, sleep problems, digestive issues, brain fog, and cavities, among others. While it’s simply not realistic to avoid all added sugars in your diet, it’s a good idea to read labels, focus on unprocessed whole foods as much as possible, ditch the sugary drinks and choose healthier, high fibre or wholegrain carbohydrates.

Further reading

The different types of sugar|
What about aspartame?
Healthier snacks
Are you at risk of fatty liver disease
How to sleep better

5 different fats that people are eating now, and why

How can you use it?

In cooking, ghee enhances the flavour of curries, like this butter chicken, vegetables, and breads like naan and chapati, while also being used in traditional Ayurvedic medicine for digestion and overall wellness. Try making your own ghee to use in your favourite dishes.

Should I be eating these fats?

As with most things in nutrition and wellbeing, there is significant debate as to which is the healthiest fat to include in your diet. The evidence suggests that unsaturated fats are the most beneficial for heart health, brain function and reducing inflammation and these include monounsaturated and polyunsaturated fats, primarily from plant sources. However, saturated fats in moderation are recommended too, especially coconut oil, grass-fed butter, tallow, ghee and lard. Trans fats, found in processed foods, and excessive refined vegetable oils are best avoided.

Top 15 health foods to avoid

Fiona Hunter — Mon, 07 Apr 2025 15:17:37 GMT

With the reams of health advice bombarding us on a daily basis, it can be hard to sort fact from fiction. Whether you’re trying to lose weight, support your immune system, or simply trying to be healthier, there’s no shortage of products claiming to help you meet your goal. But can you believe all the hype?

Discover more about the foods you eat, whether it's learning about processed foods, if a vegan diet is healthy for kids or finding out more about the health benefits of different foods.

What to watch out for on food labels

If you want to know more about what you’re eating, then food labels are a good place to start. All claims made on food labels must comply with strict legislation, but unfortunately, they don’t tell you the whole story. For instance, a food labelled as ‘low fat’ may contain lots of sugar as well as additives.

The ingredients list on the back of the pack is well worth a look, but even that isn’t straightforward. Ingredients are listed in descending order of weight, so if sugar is near the top of the list, that tells you sugar is one of the main ingredients. Food manufacturers often use various forms of sugar, sometimes in smaller amounts to sweeten food, and these may appear among the lesser ingredients lower on the label. Watch out for the inclusion of high-fructose corn syrup, fruit juice concentrate, agave syrup, coconut blossom nectar, dextrose, carob syrup and molasses – these are all just sugar by a different name.

Reduced calorie, fat or sugar claims can also be misleading. The prefix ‘reduced’ means that legally, the food in question must contain 30 per cent fewer calories or 30 per cent less fat or sugar than the regular product. But that doesn’t necessarily mean the product in question is actually low in calories, fat or sugar. For example, a ‘light’ version of a brand of digestive biscuits could have 30 per cent less sugar than a regular digestive, yet contain more fat and only three fewer calories!

Claims like ‘low carb’, ‘superfood’ and ‘low GI’ are not permitted nutrition claims, but this doesn’t stop some manufacturers from using them. We often refer to foods like this as having a ‘health halo’ – they sound more healthful and nutritious, when many times they are not. Find out more about nutrition claims and what they mean.

15 health foods to avoid

1. Gluten-free foods

Unless you suffer from coeliac disease, have a gluten intolerance or are diagnosed with non-coeliac gluten sensitivity, there is no benefit to buying these products. In fact, there are good reasons why you shouldn’t. One study found that gluten-free foods were 159 per cent more expensive and most also contained more fat, salt and sugar than their gluten-containing counterparts. Another study suggests switching to a non-gluten diet when you don’t need to, may change the balance of your gut microbes.

2. Plant-based ‘meat’ alternatives

While meat-free burgers and sausages may be better for the environment, they are not always better for your health. Many meat alternatives are ultra processed, containing a lengthy list of additives including flavour enhancers, monosodium glutamate and high levels of salt to make them taste like meat. Ultra-processed foods (UPFs) are believed to be linked with many health problems and obesity.

3. Manuka honey

Manuka honey can be up to 60 times more expensive than regular honey – so is it worth the cost? Part of the reason for the price tag is that it’s only grown in specific locations in New Zealand; another is the myriad health claims attributed to manuka. While most types of honey have antibacterial properties, manuka honey contains an ingredient not found in other types of honey – the unique manuka factor (UMF) – which has specific antimicrobial properties. While there are studies confirming that it can be beneficial when used externally to treat wounds, many of the other claims lack sufficient evidence and many health professionals remain sceptical that its reputation as a health food is justified.

4. Organic plant-based ‘milk’ substitutes

For a long time, the only alternative to dairy was soya milk, but in recent years the non-dairy milk market has exploded. While they may be a better choice for the health of our planet, making the switch from dairy to a plant-based alternative may not be the right choice for your body. Cow’s milk naturally provides several important nutrients (such as protein, calcium, vitamin B12 and iodine). Some non-dairy milks are fortified with calcium, B12 and iodine but by law, organic products are not permitted to be fortified. While it's possible to find these nutrients in other foods, you may still be missing out – especially on iodine which is not found in a wide range of foods.

5. ‘Superfoods’

While the idea of a superfood sounds appealing, the truth is the term is simply a marketing invention. Whether designed to boost sales or as a buzz word used by media to make an attention-grabbing headline, there is no legal or scientific definition for the term ‘superfood’. Rather than falling for the hype, make sure your diet includes a variety of fruit and veg, fermented foods, healthy fats and wholegrain carbs and you’ll be getting all the ‘superfoods’ you need without the high price tag.

6. Coconut blossom sugar

Made from coconut palm sap, coconut blossom contains a small amount of minerals, protective antioxidants and fibre and has a lower glycaemic index (GI) than regular sugar, which is why advocates claim it is 'healthy'. The truth is the nutrients it contains can be found easily and in larger amounts in other, more healthy foods. Bearing in mind the price and its effects on the body, coconut blossom is no better for you than regular sugar.

7. Some cereal bars

Despite their wholesome ‘good-for-you’ image and marketing strap lines, cereal bars are not always what they seem – some contain as much sugar as a chocolate bar. The cereal bar market is incredibly diverse and if ever there was a case for taking a few minutes to read the nutrition information on the label, this is it.

8. Energy drinks

Useful? Yes, for athletes, and maybe occasionally to provide a quick energy boost for the rest of us. But healthy? No way! A combination of sugar and caffeine, some energy drinks also contain ingredients like taurine, guarana, ginseng and B vitamins. A 500ml bottle can contain the equivalent of 13 sugar cubes – although sugar-free options, which use artificial sweeteners rather than sugar, are also available.

The other issue is the caffeine content. Many health professionals are concerned about the regular use of these drinks, particularly by young people and adolescents. The British Dietetic Association says: "There is a growing amount of evidence to demonstrate that the consumption of energy drinks is detrimental to both the physical and mental wellbeing of young people."

9. Fruit leather

Made from dried puréed fruit, these snacks are marketed as healthy alternatives and a suitable lunch box snack for kids. Despite making claims such as ‘no added sugar’, ‘100 per cent natural’, or ‘one of your five-a-day’, the Consumers Association reported that many of these snacks contain large amounts of free sugars, the type of sugar which we should be eating less of. The other problem is they stick to the teeth which increases the risk of tooth decay. The bottom line is that there are much healthier ways to eat fruit.

10. Vegetable crisps

Despite their ‘health halo’, vegetable crisps are no better for you than regular potato crisps. They often contain more calories, fat and salt than regular crisps, too. Although they do contribute more fibre than potato crisps, a 30g serving provides less than 10 per cent of the recommended daily amount, and there are certainly many other healthy ways to boost your fibre intake.

11. Fruit-flavoured yogurt

The yogurt aisle is packed with choices, but many fruit-flavoured options are loaded with sugar or artificial sweeteners as well as additives like emulsifiers and stabilisers, as well as flavourings. Why not choose a plain, unflavoured yogurt instead and add your own flavourings like fresh fruit, nuts or seeds? Check labels and look for a product with ‘live cultures’, no added sugar and a short list of ingredients.

Read about the benefits of Greek yogurt

12. Breakfast biscuits

Often marketed as the healthy option for those who eat breakfast ‘on the run’, breakfast biscuits are typically made using refined grains, have added vitamins and minerals and contain sugar, honey or molasses. As a result, most brands are low in protein and fibre.

Surveys of these products suggests that labels are misleading, with nutrition information given for one biscuit on the front of pack but a pouch containing two or more biscuits per serving.

13. Trail mix

This popular snack mix is a combination of granola, dried fruit, nuts and sometimes chocolate chips. Shop-bought versions are more often than not high in sugar or salt and may contain seed oils

Try making your own healthier trail mix like our cinnamon & apricot trail mix

14. Flavoured water

Flavoured water is healthy – right? Well, if you buy bottled flavoured water, it is likely to have added sugar or sweeteners, preservatives such as potassium sorbate, as well as artificial ‘fruit’ flavourings rather than juice from the wholesome looking fruit pictured on the label.

As an occasional drink to replace fizzy drinks this may be fine, but consumed regularly it’s not a healthy choice. That’s because the added sweeteners do nothing to wean us from our ‘sweet’ habit, and the implications of regularly consuming sweeteners are currently inconclusive. Furthermore, additives like preservatives, although generally recognised as safe, may have implications for aspects such as gut health.

Why not flavour your own water? Check out our fruit-infused water

15. Protein bars

Whether its adding protein-enriching powders to our food or snacking on protein bars, it seems we’re fixated by one thing at the moment – getting more protein.

There’s one thing most of these protein-rich products have in common and it’s not just protein! They’re ultra-processed and will typically contain emulsifiers, sweeteners or sugars, the latter often in the form of rice syrup, glucose syrup or fructose. What may also come as some surprise, given these products have a declaration for being high in protein, is that many of them are also high in fat.

Read more about our obsession with protein

10 ways the food you eat affects your brain

Emer Delaney – Dietitian — Mon, 07 Apr 2025 12:21:26 GMT

Ever wondered how the food you eat affects your thinking? There is no miracle 'brain food' that will make you the next mastermind or completely protect against diseases and age-related disorders, such as Alzheimer's or dementia. However, what you eat – and don't eat – still makes a difference. Below, dietitian Emer Delaney shares insights into which foods we should focus on.

Discover our full range of health benefit guides and our mood-boosting recipes, including blueberry baked oats, avocado & black bean eggs and spiced salmon traybake.

What is the brain?

The most complex part of the human body, the brain is involved in learning and memory, emotion, touch and movement. It controls everything from our breathing, temperature and hunger to our behaviour. Following a healthy diet and lifestyle provides the nutrients and conditions the brain needs to work to the best of its ability.

What is a brain-friendly diet?

Eating a wide variety of fruit and vegetables provides vitamins, minerals and protective compounds, known as antioxidants, that help to nourish the brain and protect it from a form of damage known as oxidative stress.

Research cites the Mediterranean diet for its benefits to brain health. This is a diet high in fruit, vegetables, wholegrains, nuts, seeds and healthy oils and fats, and is believed to help slow the rate of cognitive decline, lower the risk of cognitive impairment and potentially reduce the risk of dementia.

How does the food I eat affect my brain?

1. Provides fuel

Although the brain accounts for just two per cent of our body weight, it consumes a massive 20 per cent of the energy we get from our diets, making what we eat really important for keeping the brain happy.

The preferred source of energy for the brain comes from carbohydrates from wholegrains, starchy vegetables, fruit, rice, potatoes and lactose (the sugar found in milk). These healthy carbs are broken down by the body into glucose, then used by the brain as energy. Without an adequate intake, the brain cannot function correctly – so you may experience brain fog, lack of focus and even irritability.

As well as fuelling the brain, glucose helps with the production of the feel-good chemical, serotonin, which is responsible for balancing our mood and relieving anxiety.

Some scientists believe refined table sugar – the white stuff you add to tea and coffee, and found in biscuits, cakes and confectionery, may produce addiction-like effects in the brain. However, there are mixed views on this with no conclusive evidence to date.

Enjoy wholesome carbs with our recipes for wholemeal wraps with minty pea hummus & beetroot, cod & olive tagine with brown rice, and brown rice tabbouleh with eggs.

2. Builds the foundations

Certain fats are key to the brain as they form a crucial component of our cell walls and help nerve cells, called neurons, to function. We know approximately 60 per cent of the brain is made up of a type of poly-unsaturated omega-3 fat called docosahexaenoic acid (DHA). One study showed that levels of DHA may even predict how well children are able to concentrate and learn.

Omega-3 fats, containing DHA, are found most notably in fatty fish, like salmon and sardines although nuts, like walnuts, and seeds such as flaxseed may be helpful too. These fats are especially important for brain development in the womb as well as in early childhood. Most brain cells are developed before birth and the rest in the first year of life. This means it’s important to include sources of omega-3 fats during pregnancy and early childhood.

There is evidence to suggest that a lack of these fats in the diet may have an adverse effect on cognition and that eating plenty of them may be linked to reduced risk of dementia. Despite these encouraging findings, cause and effect has yet to be established – so again, larger studies are needed before we can determine the exact relationship between the fat we eat and our brain health.

To boost the beneficial fats in your diet, try our recipes for sesame salmon, purple sprouting broccoli & sweet potato mash, grilled aubergines with spicy chickpeas & walnut sauce, and apricot & seed overnight chia.

3. Act as co-factors helping the brain function

B vitamins as well as vitamins C, D and E are all essential for brain health and development. Research shows that a nutrient-rich diet can mean a lower risk of developing cognitive problems later in life.

Vitamins E, C, B1, B6 and B12 play an important role in our nerve cells. Studies also identified vitamins B, E, C and D as being important for brain function. What’s more, the B group as well as vitamin C are essential for energy production in the brain too.

Try celeriac ribbons tossed with chard, garlic & pumpkin seeds, kale with chana & coconut and spinach, sweet potato & lentil dhal.

4. Helps the brain adapt

Magnesium is a mineral that’s found in foods like avocado, spinach, brown rice and nuts, one of its many uses is that it improves neural plasticity, meaning the nerves are more able to adapt and avoid damage. As a result, consuming magnesium may improve memory, help to fight stress and depression and be crucial for the production of energy and for building neurotransmitters (the nervous system’s chemical messengers).

Enjoy our delicious chickpea, spinach and almond butter bowl or our spicy red lentil chilli with guacamole and rice.

5. Influence how we process information

We now know there is a two-way communication between our gut and central nervous system. We often refer to this as the 'gut-brain axis', as this describes the link between cognitive and emotional areas of our brain with our gut.

There’s been a lot of interest in the role the gut bacteria play in the health and workings of our brains. It’s believed they may influence how we process information, and may be linked to anxiety and depression. A small study involving 20 healthy participants found that, compared to those taking a placebo, people who took a probiotic supplement experienced fewer negative thoughts associated with sad moods. A further study showed that a group of healthy women who ate a probiotic-rich yogurt for four weeks had a reduced emotional response when shown photos of people who were fearful, angry or sad.

While these studies are encouraging, they are limited in size and further research is needed before we can draw firm conclusions as to how and why our gut microbes might affect our mood.

In the meantime why not include more fermented foods in your diet with our raspberry kefir overnight oats, homemade kimchi and simple sauerkraut?

6. Improve your cognitive performance

Get your breakfast right and you may enhance your morning and perform better at cognitive tasks. Aim to switch cereals and toast for lean proteins and beneficial fats. Adding protein in the form of milk, yogurt, eggs or beans will help manage appetite and provide the essential amino acids (the building blocks) needed for cell growth and brain development. Combining these with beneficial fats, such as those found in nuts, seeds and oily types of fish, like salmon, may also help you think more clearly.

Try our breakfast egg wraps, superfood scrambled eggs, smoked salmon and lemon scrambled eggs and slow cooker breakfast beans.

7. Optimises focus and concentration

The brain is made up of 80% water, which explains why staying well hydrated is important for us to think clearly. If our hydration drops, even slightly, we can start to feel the effects in the form of headaches, fatigue and poor concentration.

Read more about hydration and how much water you should drink.

8. Sharpen your thinking

Caffeine is consumed all over the world, and is found in a wide variety of food and drinks. In small doses, it is a performance-enhancing substance, acting on the central nervous system to delay tiredness and increase alertness. The caffeine found in tea may be beneficial for cognition in older adults, but may be problematic for those who have trouble sleeping.

Human studies have reported better cognitive function amongst tea and coffee drinkers, and a recent analysis of caffeine concluded that it was consistently associated with a lower risk of Parkinson’s disease, depression and cognitive disorders such as Alzheimer’s disease.

Learn more about caffeine, including how it affects your body.

9. Maintains clarity

If you regularly find it hard to concentrate, you may be experiencing brain fog. This condition is especially common during peri-menopause, but may also be caused by stress, depression or a side effect of prescribed medication.

Eating regularly may help stabilise blood sugar levels and provide adequate fuel to the brain. Try to have protein at every meal and include wholegrains, fruit and vegetables to give your brain the vitamins and minerals it needs to function optimally.

10. Supports memory

A nutrient called choline contributes to storage of memories. We can make small amounts of choline in the liver, but most of it comes from the foods we eat.

Eggs are nutritionally rich, supplying almost every nutrient you need. They are one of the best dietary sources of choline. Other food sources include cruciferous vegetables like cauliflower, poultry, fish and dairy foods.

Enjoyed this? Now read…

10 foods to boost your brainpower
Top 15 foods to improve your memory
How does diet affect gut health?
What are probiotics and what do they do?
What is intuitive eating?
What is the dopamine diet?
What is the volumetrics diet
Best iron supplements

This article was last reviewed on 24^th March 2025 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Good Food

Caffeine myth-busting for coffee lovers

They say: caffeine gives you energy

They say: coffee and caffeine are bad for you

They say: coffee is good for you

They say: all decaf coffee tastes bad

They say: coffee should be hot

They say: caffeine is addictive

Further reading:

The 13 poisonous foods you eat every day

1. Red kidney beans

2. Potatoes

3. Undercooked poultry

4. Cassava

5. Raw eggs

6. Cooked rice

7. Rhubarb

8. Nutmeg

9. Apple seeds

10. Raw honey

11. Green tomatoes and aubergines (in excess)

12. Mushrooms (wild varieties)

13. Raw milk

Further reading:

What's the truth about UPFs? A nutritionist evaluates

What are UPFs?

1. Unprocessed or minimally processed

2. Processed culinary ingredients

3. Processed food

4. Ultra-processed food

What was the early advice around UPFs?

What do we currently know?

So where does this leave us?

Which UPFs are definitely bad for our health?

Which UPFs, when eaten in moderation, can form part of a balanced diet?

Are any UPFs beneficial to health?

How can I navigate the food aisles?

Further reading:

Top 8 health benefits of pistachio nuts

What are pistachio nuts?

The benefits of pistachio may include…

Nutritional profile of pistachio nuts

Top 8 health benefits of pistachio nuts

1. Are antioxidant-rich

2. Source of plant-based protein

3. Heart-healthy

4. May improve blood lipids

5. May support weight management

6. May manage blood sugar levels

7. May support gut health

8. May support eye health

Is pistachio butter healthy?

Are pistachio nuts safe for everyone?

Overall are pistachio nuts good for you?

Pistachio recipes to try

More health benefits guides

Is olive oil healthy?

What is olive oil?

What is so special about extra virgin olive oil?

Nutritional profile of olive oil

What are the top 10 health benefits of olive oil?

1. Rich in mono-unsaturated fat

2. May be protective against chronic disease

3. Has anti-inflammatory properties

4. May help manage body-fat composition

5. May improve heart health

6. May improve blood pressure

7. May help manage cholesterol

8.May reduce the risk of stroke

9. May lift mood

10. May improve brain function

Can you have too much olive oil in your diet?

Is olive oil safe for everyone?

Should I include olive oil in my diet?

Does olive oil have other uses?

Enjoyed this? Now read…

How much protein do I need?

What is protein?

Why is protein important?

What are the benefits of protein?