Our expert nutritionist investigates which so-called ‘health foods’ aren’t worthy of the label or are costing you more than you need pay
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. Read more about plant-based meat and whether it is healthy 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. Read more about manuka honey 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. Read more about milk alternatives 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." Read more about energy drinks 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 Further reading Now you know which ‘health’ foods to be cautious about, read more about what makes a healthy diet. What to eat for good health 8 ways to cut down on sugar How much fat should I eat a day? Cheap and healthy family meal recipes This page was reviewed on 24 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.
What is the best diet for endometriosis?
Can what you eat help alleviate the symptoms of endometriosis? A nutritionist explains foods to eat more and less of, and which supplements to consider.
Endometriosis affects 10% of women in the UK. While there is no cure, research suggests that diet may play a crucial role in development of the condition and management of symptoms. Here's what you need to know about endometriosis and how your food choices could make a difference. Next, read up on the best diet for PCOS, what to eat during your period to support hormone levels, and how diet can ease menopause. What is endometriosis? Endometriosis is a condition where cells similar to those lining the uterus (womb) grow outside the womb. This triggers an inflammatory response as the body’s immune system tries to deal with tissue which shouldn’t be there. The immune system releases chemicals, such as cytokines and prostaglandins, which cause pain and further damage. Symptoms can vary but often include: Pelvic and lower back pain, especially during periods Pain during or after sex Painful bowel movements Pain urinating Fatigue Digestive problem including diarrhoea, constipation and bloating Fertility problems The exact cause of endometriosis remains unknown but the number of women suffering from endometriosis has increased over the last few decades, and while this is partly due to improved awareness and better diagnosis, some experts speculate that our western diet and lifestyle could be a factor. How diet affects endometriosis Inflammation is key in the development of endometriosis and is linked with many of the symptoms. Current advice is to avoid or limit foods which are known to trigger inflammation – and eat more foods which may be anti-inflammatory. This can help manage some of the symptoms associated with endometriosis. There is no one-size-fits-all diet when it comes to endometriosis, and what works for one person will not necessarily help another, so unfortunately, it’s a question of trial and error. Sophie Medin, RD, director at CityDietitians, recommends keeping a food diary – a record of what you eat, how you feel and what else is going on in your life – which can help you identify foods or other triggers that make symptoms better or worse. Foods to limit for endometriosis Red meat A high intake of red meat is thought to increase risk of inflammation and is associated with a higher risk of developing endometriosis. Limit red meat to no more than twice a week and avoid processed meats such as sausages, ham, bacon and salami as much as possible. Dairy and gluten Some women find that cutting out gluten and dairy can help alleviate symptoms, particularly bloating and wind. It doesn’t work for everyone, so if after three to four weeks you see no improvement, slowly introduce them back into your diet. When cutting out any foods it’s important to change one thing at a time, otherwise it’s difficult to pinpoint the food causing the problem. If you cut out dairy for more than a few weeks, make sure you get enough calcium from other foods in your diet. Alcohol This can contribute to inflammation, increase oestrogen levels, and have an adverse effect on the gut bacteria which could make symptoms worse or trigger a flare up. This doesn’t mean you need stop drinking alcohol completely, but stick within the safe guidelines and monitor your reaction of alcohol using a food diary. Ultra processed foods (UPFs) A diet high in UPFs has been shown to increase the risk of inflammation so choose unprocessed or minimally processed foods as much as possible. Refined and free sugars A diet high in free sugars can increase risk of inflammation and have an adverse effect on gut bacteria. Free sugars are sugars that are added to food or drinks, and sugars found naturally in honey, syrups (like date syrup), unsweetened fruit juices, smoothies and purées. Fermentable carbohydrates A low FODMAP diet can help alleviate symptoms like bloating, flatulence, constipation and diarrhoea. It is a complicated and restrictive diet, so if you're going to try this approach it's best to seek the advice of a dietitian. Histamine foods Some women find that avoiding histamine-containing foods be can helpful. Histamine occurs naturally in foods including tomatoes, aubergine, avocados, seafood, smoked meats, red wine, aged cheese and fermented foods such as sauerkraut and kimchi. Caffeine Caffeine in tea, coffee and some soft drinks can make symptoms worse for some people, so keep an eye on how much you consume and make a note of it in your food diary. Diet and lifestyle tips for reducing inflammation Maintain a healthy weight. Excess body fat can produce extra oestrogen, which can increase inflammation which may worsen endometriosis symptoms. Increase omega-3 fatty acids. Omega-3 fats found in oily fish like salmon, mackerel, and fresh tuna have anti-inflammatory properties. Research found that women who had a high intake of omega-3 were less likely to develop endometriosis. Aim to eat at two portions of oily fish a week. If you don’t eat fish, consider taking a supplement. Follow an anti-inflammatory, Mediterranean-style diet. Focus on fruits, vegetables, whole grains, lean proteins, healthy, unsaturated fats and foods rich in polyphenols like berries and green tea. Increase fibre intake. High-fibre diets are associated with a reduced risk of endometriosis and modifying fibre can be helpful in managing symptoms associated with endometriosis. There are many different types of fibre – prebiotic fibre (found in onions, leeks, mushrooms, asparagus, cabbage, flax seeds and oats) can worsen symptoms. Sophie says, for women with digestive problems, soluble fibre tends to be better tolerated than insoluble fibre, and for anyone with constipation, eating soaked chia seeds or kiwi can be very helpful. Can supplements help? Supplements are never a substitute for a healthy balanced diet but research shows that some supplements may be beneficial for women with endometriosis Vitamin D: A 2022 study found low levels of vitamin D to be associated with increased risk of endometriosis. Other studies show taking vitamin D supplements could help reduce pelvic pain. Omega-3: the evidence that omega-3 can be helpful for women with endometriosis is very convincing, so if you don’t eat fish, it's a good idea to take a supplement. Antioxidants: research suggests that vitamins C and E may help reduce inflammation and pelvic pain associated with endometriosis. Probiotics: emerging studies suggest that the gut microbiome may play an important role in the development and management of endometriosis. Although clinical studies in humans are currently limited, trying a supplement may be worth considering. So, can diet help with endometriosis symptoms? While diet isn't a cure for endometriosis, making some healthy changes can help to manage or ease symptoms, although you should be aware that there's lots of inaccurate and conflicting advice when it comes to diet and endometriosis. Be careful with what you read and, if possible, take advice from a registered dietitian. Now try... Which foods are really good for gut health? Gut-friendly recipes The best diet for IBS What is the anti-inflammatory diet? Fiona Hunter, Bsc (Hons) Nutrition, PG Dip Dietetics, is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. 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.
Find out why you feel exhausted after a big meal, which foods are causing the issue and whether it might be a sign of something more serious
If you feel an overwhelming urge to curl up for a nap after a hearty meal, you’re not alone. Experts say it’s quite normal to feel tired after eating and nothing to worry about for most of us. But why does it happen, and what can you do to prevent it? We look at the most likely cause of post-meal fatigue and discover practical ways to keep your energy levels buoyant throughout the day. Next, find out how much sleep you need, how to sleep better, and read our review of the best sleep supplements to get a good nights rest. Is it normal to feel tired after eating? Feeling drowsy after a meal, especially a large one, is not uncommon. In fact, up to 20% of people report experiencing what is known as a ‘food coma’ after eating. The medical term is post-prandial somnolence or post-prandial fatigue. Symptoms include sleepiness, low energy levels, problems concentrating and lack of focus. The exact cause is not fully understood but there are several theories. One is that is it’s your body’s natural response to digestion. After eating, the body redirects blood flow to the digestive system, this temporary shift in blood away from the brain can leave you feeling tired and sluggish. Another explanation is that we are programmed to feel sleepy after eating. In prehistoric times, as soon as our ancestors had caught and eaten food it was time for them to sleep, so it could well be a throwback to this. Are some foods more likely to cause tiredness? It seems that certain nutrients in foods are more likely to cause sleepiness. Eating a meal that's high in sugar or refined carbs – that's white bread, rice and pasta, as well as biscuits and cakes – causes blood sugar levels to spike, triggering the release of insulin as it moves sugar from the bloodstream into cells for energy. A rapid rise of insulin followed by a sharp decrease may lead to fatigue. High-carb meals also release the amino acid tryptophan into the blood, increasing the release of serotonin in the brain, a hormone which induces sleep. Some protein-rich foods like turkey, chicken, eggs, cheese, fish, nuts and seeds are naturally rich in tryptophan. Without carbs, the tryptophan will not be well absorbed, but when eaten alongside carbs, more tryptophan is absorbed, making us sleepy. The size of the meal eaten also has an impact on how you feel afterwards. Eating a large meal can cause sluggishness as the body needs to work harder to digest it, which leaves you feeling tired. Research into the sleep patterns of fruit flies reveals they were more likely to sleep after a large meal compared with a small one. Misbah Ameen, Registered dietitian and spokesperson for the British Dietetic Association says that high-fat meals are more likely to make you feel sleepy and the time you eat can also have an effect. The body’s circadian rhythm – the internal clock which regulates sleep patterns – naturally takes a dip in the afternoon. If this happens when blood is being diverted from the brain to the digestive system, you may notice a strong desire to sleep. Misbah goes on to say that you’re more likely to feel sleepy after lunch if you haven’t slept well the night before. This is because hormones that regulate your appetite are influenced by a lack of sleep, so if you're tired you're more likely to crave sugary foods and overeat. If post-meal fatigue is a regular problem, Misbah recommends keeping a food diary to help you identify your problem foods and eating patterns. How to prevent food coma 1. Get some fresh air or go for a short walk outside after eating. This can aid digestion, improve blood flow, and help stabilise blood sugar levels. Natural day light can also help increase alertness and mental function during the post-lunch dip. 2. Avoid large meals: eat little and often, instead of three large meals, try eating smaller portions more frequently throughout the day. This can help maintain steady energy levels. Be mindful of portion sizes, especially when it comes to carbohydrates and fatty foods 3. Choose wholegrain carbs over refined. Wholegrain and low GI carbs help stabilise blood sugar levels and provide sustained energy. 4. Skip the carbs at lunch. Choose protein combined with veg instead, like an omelette with salad rather than scrambled eggs on toast. 5. Stay hydrated – even mild dehydration can exacerbate feelings of fatigue, so stay well-hydrated throughout the day 6. Eat regularly and avoid eating late at night – skipping meals will increase the risk that you over eat when you do eat and eating later at night can interfere with your qualify of sleep. Health conditions that may cause post-meal fatigue While feeling a bit tired after eating is normal, excessive fatigue could be a sign of an underlying health condition: Diabetes or prediabetes may cause someone to experience blood sugar fluctuations after meals which can cause fatigue Food intolerances or allergies can cause fatigue and other symptoms after eating certain foods. Keeping a food diary will help you to identify problem foods Anaemia – lack of iron or vitamin B12 can contribute persistent tiredness Hormonal issues such as an underactive thyroid can affect energy levels and metabolism So, is feeling tired after eating normal? While it's normal to feel a bit sleepy after eating, it's important to understand the factors that contribute to post-meal fatigue and make small adjustments to your eating habits, to help maintain energy levels throughout the day. If you're consistently feeling exhausted after meals, talk to your GP or a registered dietitian. They can help identify any potential health concerns and provide personalised advice on optimising your diet for sustained energy. Now try... How to eat to feel more energetic Five reasons you're waking up tired with no energy What to eat for more energy Why am I always tired? Best energy-boosting lunches Fiona Hunter, Bsc (Hons) Nutrition, PG Dip Dietetics, is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. 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.
What is MSG and is it really bad for you?
Find out if MSG is a risk to your health, which foods usually contain MSG and if it's possible to be allergic
Monosodium glutamate or MSG, as it is more commonly known, has been a topic of heated debate for decades. Nevertheless, this controversial flavour enhancer is used as an ingredient in many manufactured foods and can be bought in oriental supermarkets, and online, as an ingredient to use in home cooking. Its negative image can be traced back to 1968 when the New England Journal of Medicine, published a letter from Dr Robert Ho Man, which described symptoms including heart palpitations, numbness in his neck, arms and back and general weakness, that he experienced after eating Chinese food. Symptoms, which he attributed to MSG. This led to widespread concern, numerous anecdotal reports of MSG sensitivity and much debate about what was subsequently dubbed ‘Chinese restaurant syndrome’. But is MSG really bad for us and does Chinese restaurant syndrome really exist? We take a look at the current research in an effort to separate fact from fiction. Discover our full range of health benefit guides including the health benefits of green tea and coffee. Plus, find out if sweeteners are bad for you? What is MSG? MSG is a flavour enhancer that intensifies the savoury or umami taste in foods. It’s made by combining glutamic acid, an amino acid naturally found in foods like tomatoes, aged cheeses and mushrooms, with sodium. It was created in 1908 by Professor Kikunae Ikeda, a Japanese biochemist working at the University of Tokyo, who extracted glutamate from dashi – a broth made from kelp – and found it produced an intense savoury taste. He found that combining glutamate with sodium helped to balance the flavour and made it easier to use. He began producing MSG a year later. Today, instead of extracting and crystallising MSG from seaweed, it is produced by the fermentation of starch, sugar beet, sugar cane or molasses. This process is similar to that used to make yogurt, vinegar and wine. Is MSG friend or foe? While many people believe that MSG is linked with health problems and prefer to avoid it, the latest research suggests otherwise. The negative press around MSG has largely been fuelled by studies in which lab rats were fed or injected with extremely high doses of MSG. Well controlled double-blind studies in humans have failed to establish a conclusive link between MSG and health problems. Health authorities around the world, including the US Food & Drug Administration, the European Food Safety Authority and the UK Food Standard Agency all conclude that MSG is generally safe and does not present any risk to health when consumed in moderate amounts. Although some people report symptoms like headaches, flushing, heart palpitations and sweating after consuming MSG, well-controlled studies have failed to establish a clear link between these symptoms and MSG. One explanation could be that some people have a sensitivity or intolerance to MSG. Clare Thronton-Wood, registered dietitian and spokesperson for the British Dietetic Association explains ‘The European Food Safety Authority assessed the safety of glutamic acid and its salts (E620-625) used as food additives and set an acceptable daily limit (ADI) of 30mg/kg body weight per day. This level of intake is based on the highest dose at which scientists observed no adverse effects on animals in toxicity studies and would translate to 2100mg per day for a 70kg man.' Rather than being a concern, MSG may well offer some health benefits. If you’re trying to reduce your sodium intake without compromising flavour, MSG could be the solution. Interestingly, MSG contains three times less sodium than the same amount of table salt. This is important as the link between salt and high blood pressure is well established. For this reason, the Department of Health recommend that adults in the UK should aim to eat no more that 6g salt/day. Despite this advice, the average daily intake in the UK is 9.2g for men and 7.6g day for women, so there’s a lot of work that needs to be done to reach this target. Common food sources MSG is used as a flavour enhancer in ready prepared foods including: Processed meat Canned soups Stock cubes Frozen ready meals Instant noodles Savoury snacks Seasoning If you're concerned about MSG in your diet, opt for whole, unprocessed foods when possible and check the ingredients list on processed food labels. If you don’t see monosodium glutamate mentioned on the ingredients list it doesn’t mean it’s not present, in the UK and Europe all approved additives are given a E number which is often used on foods labels, the E number for MSG is E621. Avoiding MSG when you’re eating out isn’t so simple. MSG isn’t one of the 14 major allergens that restaurants are required to declare so you need to ask the restaurant if they used MSG. Be extra cautious with Chinese and Asian food, especially dishes that contain sauces or broths and dishes in buffet-style restaurants may contain MSG as it's often used to keep food flavourful after long periods on display. Using MSG at home Although MSG is odourless and tasteless by itself, when MSG is eaten the sodium and glutamate break apart in the saliva and the glutamate activates umami taste receptors on the tongue. It can be used as an ingredient in marinades or rubs before grilling or roasting, added to soups, stews and sauces or sprinkled over scrambled eggs. Moderation is key if you are using MSG at home because too much can be overpowering, so in a chicken stew that serves four, you only need around 1/4 tsp. So, is MSG bad for you? While MSG has been a subject of controversy, current scientific evidence doesn't support many of the health concerns associated with it but if you want to avoid it Clare says ‘opt for whole, unprocessed foods whenever possible and check the ingredients list on the labels of processed foods.' Remember, if you have a gluten intolerance and you’re worried that MSG contains gluten, there’s no need as the two things are not related. Check out these recipes which give you the umami taste without MSG Umami roast potatoes Umami gravy Miso salmon Spaghetti puttanesca Now try... Foods high in salt and how to avoid them Health benefits of cinnamon Health benefits of garlic Health benefits of turmeric Health benefits of ginger Fiona Hunter, Bsc (Hons) Nutrition, PG Dip Dietetics, is a highly experienced nutritionist, having worked in the NHS and now as an independent nutrition consultant. 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 ways to naturally suppress your appetite
Trying to reach a healthy weight? Nutritionist Fiona Hunter suggests 10 ways to manage your appetite so you only eat as much as you need
Whatever your reason, if you’re looking to make changes to your diet, learning how to successfully manage your appetite and reduce hunger pangs is key to success. If you don’t, you may find yourself feeling hungry, lacking in energy or demotivated. Follow our 10 steps and you should be able to work with your body, giving it what it needs to thrive in a healthy way. Discover more practical tips in our health hub, including 50 easy ways to lose weight and how much should I weigh? Plus, be inspired by our healthy recipes for weight loss and find out more about our Healthy Diet Plan. How to manage your appetite 1. Put protein first Protein makes us feel fuller for longer by keeping our blood sugar levels more stable than if we were to eat carbohydrates on their own. Studies suggest that when we eat protein-rich foods, signals are sent to the brain about our energy intake, and this helps curb hunger. Including protein-rich foods with every meal, and any snacks, increases your sense of satiety and helps manage your appetite throughout the day. Lean protein sources include lean meat, fish, shellfish, eggs and dairy products, such as semi-skimmed milk, cottage cheese and yogurt. Plant-based proteins include beans, lentils and soy. Learn more about the best protein sources. Pack in the protein with our high-protein recipes for breakfast, lunch and dinner, as well as high-protein vegetarian and vegan recipes. 2. Fabulous fats Like protein, fat also increases satiety and reduces our appetite, and because fat is more calorie-dense, we don’t need to add a lot to our meals. It's best to avoid the saturated and trans fats found in processed foods, and instead focus on the unsaturated varieties, like olive and avocado oil and whole foods such as avocados, olives, nuts and seeds or oily varieties of fish (such as mackerel, salmon and sardines). Try our recipes for avocado on toast, sardine pasta and sesame salmon, purple sprouting broccoli & sweet potato mash. 3. Don’t be a skipper When you skip meals or have long gaps between them, it makes you hungrier – so when you do start to eat, it takes longer to feel full and as a result, you’re more likely to overeat. The best way to avoid getting over-hungry is to eat roughly every 3-4 hours – three small meals with a healthy mid-afternoon snack is perfect. Protein-rich snacks, such as yogurt or a boiled egg, or fibre-rich snacks, such as oatcakes or hummus with crudités, are the best choices to keep you feeling fuller for longer. Discover our best high-protein snack recipes to try chicken satay strips and protein balls. 4. Focus on your food You may think you are an expert at multi-tasking, but believe it or not, your brain cannot concentrate on two things at once – this means if you eat while sending emails at your desk or in front of the TV, you’re more likely to miss the ‘I’m full’ signals that your stomach sends to your brain when you’ve had enough to eat. One study published in the American Journal of Clinical Nutrition found that when people listened to a detective story as they were eating, they ate 13% more calories than they did without any distractions. Learn more about how to eat mindfully. 5. Fill up on fibre Fibre fills us up, so a fibre-rich diet helps slow digestion, which increases satiety and improves appetite control. Fibre is also important when it comes to our gut microbiome, so choose wholemeal breads and brown rice and pasta instead of white. Try adding beans and pulses to salads, stews and soups, and add more fruit and vegetables into your day, especially those that can be eaten with their skin intact, like apples, pears, berries and potatoes. Increase your fibre intake with our high-fibre recipes, including spicy red lentil chilli, vegetarian enchiladas and high-fibre muesli. 6. High-five your fruit and veg Did you know enjoying a healthy fruit snack, such as an apple, before you go shopping may help improve your buying choices in the supermarket? Researchers found that those who ate an apple before they went food shopping bought 25% more fruit and vegetables during their shop. Aim to increase the amount and variety of fruit and vegetables you eat, and look to combine it with some protein. For example, enjoy an apple with a small piece of cheese or a banana with a handful of nuts; this will help keep you more satisfied, because the protein slows down the release of the fruit’s natural sugars. Discover the top 20 healthiest fruits and healthiest vegetables to add to your diet. 7. Drink before you eat Drink a large glass of water 10 minutes before you’re due to sit down to eat. Many people fear that drinking water before or while eating will dilute gastric juices, and as a result impact the efficiency of their digestion. However, this assumes that your body is unable to adapt to the consistency of your meal which, research suggests, is not the case. Find out more, including how much water you should be drinking each day and the benefits of staying hydrated. The food we eat also helps us stayed hydrated; examples include watermelon, cucumber and citrus fruits. Feel refreshed with our 10 foods to stay hydrated, including a watermelon & strawberry slushie. 8. Take your time Lay your knife and fork down between each mouthful. Chew food thoroughly before taking your next bite and focus on what you’re eating – all of these things will help slow the pace at which you eat. When you eat slowly, you give your brain time to register what you are doing and you’ll feel full more quickly. 9. Enjoy the crunch Studies suggest that the softer the texture of your food, the easier it is to eat and the more of it you’re likely to consume. Try swapping mashed potatoes and creamed carrots for whole new potatoes in their skins and chunky carrot batons. If you need more ideas, try carrot fries and hasselback potatoes. 10. Break the fast Starting your day with a healthy breakfast helps your body keep its blood sugar stable during the morning, which leads to better food choices later in the day. In fact, recent research has indicated that having a bigger breakfast may help reduce hunger cravings for the rest of the day. Replace your bowl of cereal with healthy porridge, peanut butter overnight oats or blueberry baked oats. Enjoy this? Now try: Healthy breakfast recipes Healthy, filling lunch recipes Quick, healthy recipes Low-carb recipes What is intuitive eating? How do you manage your appetite? Share your thoughts and experiences in the comments below. Kerry Torrens is a qualified Nutritionist (MBANT) 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 two decades she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. For more food and health tips follow Kerry on Instagram at @kerry_torrens_nutrition_ All health content on bbcgoodfood.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.
Fragrant and versatile in cooking, rosemary is also believed to be good for your hair. Read on to find out more about this and other health benefits from our consultant nutritionist
What is rosemary? A member of the sage family, rosemary is an evergreen bushy herb with highly aromatic needle-like leaves and blue, white or pink flowers. It is traditionally served with lamb, chicken or game and used widely in Mediterranean cuisine. It can be used in sweet and savoury baked goods, including breads, muffins and biscuits. Fresh rosemary can also be used to make tea, to flavour cocktails or infused in oil or vinegar for making dressings and marinades. In addition to its many culinary uses, rosemary has been used for thousands of years to treat a range of illnesses, including digestive problems, headaches, insomnia, rheumatic pain and as a tonic to improve physical, emotional and mental well-being. Rosemary has been shown to contain over 50 different phytochemicals linked with various health benefits. Health benefits of rosemary Could help keep the brain healthy May improve memory Aids digestion May help you stay alert Can help combat halitosis, tooth decay and gum disease May help relieve stress, anxiety and depression May offer protection against some types of cancer Can help support the immune system Discover our full range of health benefit guides and check out some delicious recipes using rosemary from focaccia, rosemary chicken with tomato sauce through to orange & rosemary drizzle cake. Nutrition profile 3g (1 tsp) fresh rosemary contains: 3kcals 0.1g fat (0.1g sat fat) 0g protein 0.4g fibre 0.4g carbohydrate (0g sugar) 0g salt 1. Could help keep the brain healthy Cognitive decline, which occurs mainly as we age, is thought to be partly caused by damage to the brain cells by free radicals (harmful molecules found in our environment, food and even released by our immune system). Studies show that carnosic acid and rosmarinic acid – phytochemicals found in rosemary – can help neutralise free radicals and scientists believe this could help keep the brain healthy. 2. May improve memory Memory loss is also linked to brain ageing and damage from oxidative stress. Rosemary’s antioxidants are again believed to help combat this damage and protect against memory loss. Although most of the research has been done on rats and mice, there are some studies that suggest rosemary may help improve memory and learning in humans. In a study carried out at Northumberland University, when people were asked to take a memory test, they scored 15% higher when they room was scented with rosemary oil. 3. May aid digestion One of the reasons rosemary is traditionally paired with lamb is because it is thought to stimulate the liver to produce bile which helps the body digest fat. Studies carried out in mice show that rosemary extract can help reduce inflammation in the digestive tract, which suggests it may be helpful for people suffering from inflammatory bowel ailments like IBS (Irritable Bowel Syndrome). Naturopaths often recommend rosemary tea to help relieve symptoms of indigestion, including bloating, flatulence and stomach cramps. 4. May help you to stay alert Are you revising for exams or have a long drive ahead? To stop yourself feeling drowsy, try taking a sniff of rosemary oil. A study carried out on nurses working night shifts found that the group who were given a drop of rosemary essential oil to inhale felt less sleepy and more alert than the control group. 5. May help combat bad breath and fight dental disease Phytochemicals in rosemary are believed to have an antibacterial effect which can help neutralise the bacteria responsible for bad breath. Gargling with a mixture of warm water mixed with 1 drop of rosemary oil is said to help protect against other problems like tooth decay and gingivitis. A study in which people were asked to use a toothpaste containing rosemary extract (or a regular toothpaste as a control) found that the group using the rosemary toothpaste had less gum bleeding and plaque than the control group. 6. May help relieve stress, anxiety and depression Several studies have shown that phytochemicals, called polyphenols, in rosemary have anti-depressive and anti-anxiety properties, which is why inhalation of rosemary oil is sometimes recommended as a treatment for stress. The mechanism by which it works is not fully understood but some studies suggest it helps to reduce levels of the stress hormone cortisol and increase levels of the feel-good hormone dopamine in the brain. A small study in 22 healthy volunteers revealed that drinking rosemary tea could have a positive effect on levels of markers for anxiety and depression in the blood, suggesting that it could help relieve anxiety and stress. But the authors pointed out that larger studies are needed. 7. May offer protection against some types of cancer Carnosic acid, one of the many phytochemicals found in rosemary, is known to be a powerful antioxidant. Some studies suggest it may help slow the growth of cancer cells in the body and reduce the risk of tumours developing. 8. Can help support the immune system Phytochemicals carnosic acid and rosmarinic acids found in rosemary have antibacterial, antiviral and antifungal properties, and have been shown to be active against a range of common bacteria. Is rosemary oil good for the hair? Tik Tok is awash with people extolling the virtues of rosemary oil for healthy hair, claiming it can help the hair grow longer and stronger, and can be used as a treatment for dandruff and hair loss. But is there any truth behind this? One study that compared rosemary oil with minoxidil – an over-the-counter treatment for hair loss – found both products led to similar results after six months. The mechanism by which rosemary oil works is not fully understood but a possible explanation is that it increases blood flow to the hair follicles. If you want to try this for yourself, mix a few drops of rosemary oil with a neutral carrier oil like jojoba or coconut and massaged into your scalp for 5 to 10 minutes once or twice a week. Don’t expect instant results – the study suggests it could take up to six months to work. The bottom line Rosemary is a pleasant and versatile herb, which is easy to grow at home in your garden or in a pot. While there is a growing body of research that suggests the bioactive compounds (phytochemicals) present in rosemary may offer a range of health benefits, further and larger studies are needed to support many of the claims. Further reading: How to keep herbs fresh Health benefits of peppermint tea Health benefits of cinnamon Health benefits of turmeric How to make a herb garden All health content on bbcgoodfood.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.
A quintessential British ingredient, rhubarb is distinctive, adaptable and has a number of health benefits
Is it a fruit or a vegetable? Is it toxic or safe to eat? Rhubarb is a conundrum to many, but nutrition consultant Fiona Hunter can shed some light and offer us plenty of reasons to give it a try… What is rhubarb? The pink fleshy stalks of rhubarb have an intensely tart flavour, which might be why rhubarb attracts such strong opinions. Although most often used for sweet dishes – rhubarb crumble and rhubarb & custard being two favourites – it also works well in savoury dishes, baked goods like muffins, and makes delicious jam and chutney. Forced rhubarb, grown in a darkened shed, under an upturned bucket or a pot, is harvested by candlelight in mid-January to early February. It has a sweeter, more subtle flavour than main crop rhubarb which is grown outdoors and harvested in spring and early summer. Only the stalks of the plant are edible: the leaves contain very high levels of oxalic acid which is poisonous. Health benefits of rhubarb may include: Helping to keep bones healthy and reduces the risk of osteoporosis Assisting wound healing Protecting against heart disease Aiding digestion Lowering blood pressure Reducing the risk of cancer Reducing inflammation Lowering the risk of type 2 diabetes Maintaining eye health Antibacterial properties Discover our full range of health benefit guides and check out some of our rhubarb recipes, from rhubarb & elderflower cake to pork chops with rhubarb & grains. Nutrition profile 1 serving (140g) rhubarb, stewed without sugar, contains approximately: 15 kcals 0g fat 1.3g protein 2.4g fibre 0.9g carbohydrate (0.9g sugar) 0g salt What are the top health benefits of rhubarb? 1. Can help keep bones healthy and reduce the risk of osteoporosis Rhubarb is a good source of vitamin K, a key nutrient necessary for healthy bones. Vitamin K activates a protein called osteocalcin, which encourages bones to lay down calcium. Studies show that people with a higher intake of vitamin K were less likely to suffer from hip fractures. 2. Can help with wound healing Vitamin K is essential to make the proteins necessary for blood clotting, allowing wounds to heal. 3. Can help protect against heart disease A study published in the American Journal of Clinical nutrition found taking vitamin K supplements slowed the progression of coronary artery calcification (CAC), a condition in which calcium builds up in the arteries, restricting the flow of blood. Polyphenols, a group of phytochemicals, found in rhubarb, tea, berries and red wine, may offer additional protection. 4. Aids digestion Rhubarb contains a group of compounds called sennosides (also found in senna), which can act as natural laxative, helping to prevent constipation. It’s also a useful source of dietary fibre which helps keep the digestive system healthy. 5. May help lower blood pressure Rhubarb is a source of potassium, which helps to counter the damaging effects of eating too much salt. A study published in the European Heart Journal revealed that women who had the highest intakes of potassium were 13 per cent less likely to have a heart attack or a stroke. 6. May help reduce the risk of cancer A group of phytochemicals called anthocyanins, which give rhubarb its characteristic pinky-red colour, are believed to help neutralise free radicals – which in turn may help to protect against certain types of cancer. Varieties with bright red skin provide higher levels of anthocyanins. 7. Can help reduce inflammation Anthocyanins have been shown to have an anti-inflammatory effect in the body. Chronic inflammation has been linked with a host of diseases including heart disease, Alzheimer’s disease and arthritis. 8. May help reduce the risk of type 2 diabetes One serving (140g) of stewed rhubarb provides 20 per cent of the recommended daily amount of the mineral manganese, which has been shown to help improve glucose tolerance. A study published in the journal Diabetes Care found that, in postmenopausal women, a higher intake of manganese was associated with a lower risk of type 2 diabetes. 9. Can help keep eyes healthy Rhubarb contains vitamin C and the phytochemical lutein, both of which help to protect the eyes from damage from free radicals which increase the risk of cataracts and age-related macular degeneration (AMD). 10. Believed to have antibacterial properties The roots of the rhubarb plant have been used for thousands of years in Chinese medicine for their antibacterial properties. Studies are now underway to discover if the stalks also offer the same benefits. Is rhubarb poisonous? The leaves of rhubarb are poisonous: they contain very high levels of oxalic acid; the stalk is edible though. Rhubarb is high in calcium oxalate which can increase the risk of kidney stones in susceptible people. The high levels of vitamin K may also interfere with the blood thinning medication warfarin. Is rhubarb a fruit? Although we tend to think if it as a fruit, and it’s mostly commonly used in sweet dishes, rhubarb is in fact a vegetable belonging to the same family as sorrel. In conclusion… Rhubarb is high in a number of nutrients, helping it to provide a good range of health benefits. One risk, though, is that its tart, acidic taste means it’s often eaten with a lot of sugar. You can reduce the amount of sugar you need to use by teaming it with naturally sweet fruits like bananas or strawberries or by using a sugar-free sweetener like xylitol, stevia or aspartame. Further reading: A guide to rhubarb Rhubarb recipes April recipes How to cook rhubarb (video)