Do we avoid certain foods,only if we are allergic to them?
Health-conscious Foodies
79% of Singaporeans actively make dietary choices to become healthier
eaters. But we may not know how to differentiate the facts from fads. In this
article, we focus on 3 foods that many of us regularly consume: gluten, dairy,
and sugar.
Gluten
It is a protein that is found in many grains including wheat, barley, and rye.
Although most of us can consume it with no adverse effects, but humans donot have the proper enzymes to break down/digest certain complex proteinsfound in gluten (i.e. gliadin, secalin, hordein).
Hence, reducing/eliminating gluten from our diet can bring about benefitssuch as:
Improved gastrointestinal health– Through changes to the gut microbiome, and the reducing of gastrointestinal discomfort
Modest weight loss – Our overall diet is improved whenwe consume healthier and more nutritious gluten-free(GF) grains such as quinoa, millet, and buckwheat
Increased energy levels – With a lesser strain on our gut during digestion, we experience less of an energy drain after a meal
#PROTIP: Replace gluten products with healthier alternatives and not heavily processed foods, as minimally processed foods are still what makes a diet healthier
Dairy
Milk, yoghurt, and cheese are all good sources of calcium that is important for bone health,and lactose is a natural sugar commonly found in these dairy products.
But as humans age, our ability to digest dairy declines as our diet becomes more diverse and our reliance on dairy for nutrients decreases. Hence, our body produces less/none of the enzyme lactase, which is required to digest lactose.
As a result, many of us develop lactose intolerance in adulthood. In fact, 90% of Singaporeans are actually lactose intolerant to varying degrees, and experience symptoms such as bloating, gas, and diarrhoea.
Cutting down on dairy has several benefits including:
Improved digestion– Lesser bloating & gas issue.
Improved complexion– Experts believe the hormones found in dairy products could play a role in exacerbating hormonal acne.
Stable mood – Mood swings caused by additional hormones from dairy (i.e., oestrogen & progesterone found in cow’s milk) can be alleviated when dairy is cut from the diet.
#PROTIP: Ensure that vital nutrients such as calcium and protein can still be obtained from dairy-free alternatives such as oat/soy/nut-based foods.
Sugar
It is a simple carbohydrate that has links to chronic illnesses such as diabetes and cardiovascular diseases.
Sugar also causes skin aging through a process called glycation, where the sugar molecules (glucose) bind to proteins/lipids after being broken down. This results in collagen and elastin, which help keep the skin tight and supple, to be broken down, and the skin to form wrinkles. Furthermore, glycation also causes free radical formation, oxidative stress and inflammation, all of which further accelerate aging.
Removing sugar from our diet has these added benefits:
Stable mood & energy level– Blood sugar levels no longer spike/fall as rapidly. This means we should feel less faint, hungry and moody. Energy levels will also be more consistent throughout the day.
Clearer Skin– Inflammation in the skin caused by blood sugar spikes will be reduced.
Healthier brain function– A high-fructose* diet negatively impacts our learning and memory as it causes insulin resistance.
*Fruits high in sugar such as mangoes, grapes, watermelon, and durian.
#PROTIP: Look for protein-rich or low-GI (glycemic index) foods – They break down more slowly. This helps us to feel fuller longer, and therefore snack less throughout the day.
And to satisfy cravings for sweet stuff, opt for foods sweetened with stevia
since it is a plant-based sugar substitute that is calorie-free, does not raise blood sugar or cause glycation. Natural low-calorie and sugar-free sweeteners like Xylitol
& Monk-fruit (aka Luo Han Guo) sweeteners are also great substitutes.
Since the way our body works changes as we age, it isimportant for us to also change our diet accordingly. Merely avoiding foods that we are allergic to, is
not good enough. And the good news is that we donot have to give up our comfort foods. We just have tolook out for better alternatives such as
Dairy-free cheeses, ice cream, and cake.
Sugar-free candy, chocolate, and cookies.
Gluten-free pasta, pizza, and pastries.
Afterall, we are what we eat.
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