Eating to feel better

Research findings are clear: We feel better not just physically, but also emotionally and mentally, when we exercise (read these articles from the American Psychological Association and Harvard Medical School to understand the science behind the claim).

But what we eat may also play a role. Specifically, certain foods can be helpful for enhancing our mood (here’s the rough guide). Here’s what the research says:

oats

1. Chocolate
It’s official. Dark chocolate is good for you. This is not just because it’s been reported widely in the media (e.g., CNN, Science Illustrated, Psypost). But it’s because a 2013 random controlled double-blind study showed that healthy adults given a daily high dose of cocoa polyphenols reported better mood at the end of the month than their peers who were given a placebo.

2. Oats and barley
Apart from the wholegrain benefits of eating complex carbohydrates, oats and barley are also good sources of folate, which is important for producing neurotransmitters which in turn control mood.

3. Lentils and beans
Lentils and beans provide not only dietary fibre and a low-GI (glycaemic index) complex carbohydrate meal option, they are also good sources of folate. This means pinto, borlotti, cannellini, and black beans, as well as chickpeas. Even mung beans are rich in folate (good ol’ tau suan).

4. Leafy greens and avocado
Folate, B6, and B12, are important for the production of neurotransmitters (e.g., serotonin) involved in mood regulation. Mangoes, avocado, and asparagus are also good sources of folate. B6 is naturally found in dark leafy greens, papaya, and orange, while eggs, cheese, and fish are good sources of B12. So Popeye was right after all: Spinach is good for you.

5. Tofu, flax seeds, and walnuts
Omega-3 fatty acids are reported to directly affect serotonin regulation (here’s the scientific explanation) and are found to affect mood. Other studies indicate incorporating omega-3 rich foods into one’s diet (typically oily fish such as salmon, mackerel, sardines) has a positive effect on mental wellbeing. Flax seeds, walnuts, tofu, and scallops are excellent sources of this highly sought after fatty acid.

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).