Take control of your eating

Omega 3 and 6

We just had The Festive Weekend of the year. And it was not a fun time for people who need to watch what they eat.

A practical tip for those with diabetes has been to eat on smaller plates (Mind Your Body, 30 Jan 2014), while a useful guide for those with high cholesterol has been that they should choose foods which are low in saturated fat.

But here are some facts that you may not be aware of.

1. Not all carbohydrates are equal.

It’s always a good idea to fill up on vegetables that are coloured (e.g., broccoli, kai lan, peppers, brinjal, carrots, spinach), and to keep in mind that root vegetables are essentially sources of carbohydrates rather than fibre. But not all carbs are equal. White unpolished rice isn’t particularly diabetes-friendly. But sweet potato and yam have a lower glycaemic index (here’s a chart). And so do soba (buckwheat noodles), beehoon (freshly made rice noodles), steel-cut (Irish) oats, rolled oats, tortillas, lentils, and barley, while russet potatoes have moderate glycaemic index when eaten cold (here’s why).

2. Eat food rich in Omega 3.

Foods with omega 3 are the in thing these days (here’s the science behind it). So it makes sense that you’d want to fill up on oily fish (here’s a list), walnuts, cauliflower, and flax seeds. In fact, there’s evidence that a handful of almonds or walnuts a day decreased the bad cholesterol (low density lipoprotein or LDL) for participants in two separate studies (here’s that data). In comparison, walnuts and brazil nuts have to be eaten in moderation. For a comparison of oils and omega-3 among nuts, check out this table.

3. Don’t blame that bad egg.

The recent advice about eggs has been that what we really need to watch out for is the amount of fat in our food intake, not so much the foods with cholesterol that we eat (here’s why), particularly if our cholesterol levels and triglycerides are in the healthy range. Nevertheless, those of us with elevated cholesterol might want to be careful about eating foods which have relatively higher levels of cholesterol (read this piece of advice and this piece about quail eggs).