When trying to lose weight one of the first things people often stop eating is dairy. Historically this is because dairy contained high levels of fat. However with so many lower fat options, and thanks to recent research, dairy is now back on the diet agenda.

In fact a study by Michael Zemel, PhD, professor of nutrition and medicine at the University of Tennessee in Knoxville which was published in the April 2004 issue of Obesity Research showed that obese adults who ate a high-dairy diet lost up to double the weight and fat than those who ate a low-dairy diet containing the same number of calories.

Why Dairy?

It’s the unique combination of protein plus calcium in dairy that combine to make it a great weight loss food. Let’s explore why.

Protein

Dairy products all contain a high level of protein, a filling nutrient which slows digestion, so you tend to feel less hungry for the next meal. The best dairy sources for protein are low fat cottage cheese yoghurt.

Calcium

Those eating a higher calcium diet tend to be more successful at losing weight. Four servings of dairy a day should get you to between 1,200 to 1,400 mg per day of calcium, the optimal level. But you can’t get the same effect from a calcium supplement. Zemel says the study also showed that eating three to four servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone with pills or calcium-fortified foods.

Go Natural Over Supplements

Interestingly the study also showed that eating three to four servings of dairy products a day is more effective at enhancing weight loss efforts than calcium supplementation alone with pills or calcium-fortified foods.

It is thought that the minerals in dairy products, particularly phosphorous and magnesium, enhance calcium’s beneficial effects on fat breakdown within cells. And at the same time the protein in dairy products helps preserve muscle and increase metabolism.

Calorie Deficits with Dairy

Further, with a diet high in dairy it’s also thought that we can induce the effects of a large calorie deficit on the body with only a small calorie reduction. “Calcium is a critical factor in controlling what your body does with calories, and dairy is an even more critical factor,” says Zemel. “Without changing how many calories we take away, we can alter how much weight and fat you lose.”

And this is one of the most exciting weight loss breakthroughs you can harness for yourself.

A Word of Warning

Calories still count, and eating too much protein can still contribute to other health issues. Check the daily target protein amount you should be eating per day for your body size (it’s listed in my book) and make sure the amount of dairy and other proteins combined don’t exceed this amount.

When selecting dairy products for your healthy eating plan make sure you choose lower fat products. Aim for 2% or less for cottage cheese, yoghurt and ricotta, and 10% or less for cheese. Milk is not as effective as other dairy products because for its calories it provides less protein and doesn’t ‘fill you up’ as much nutritionally. And where possible go for no added sugar and pot set ‘natural’ yoghurts over artificially flavoured or sweetened ones.

So enjoy your dairy and your weight loss!

Legumes often get a bit of a bad rap, and mostly because they induce a rather nasty side effect that often could see us power a small third world village. But despite this ugly side of beans this ‘musical fruit’ does actually have a lot of benefit and can actually aid weight loss when prepared and consumed in the right manner.

Renewable Wind Power

OK, let’s deal with the gassy side of beans first. Beans tend to cause wind in people because of their oligosaccharides – a group of sugar molecules in beans that provide natural sweetness. Most sugar molecules when consumed are processed and pass through the intestinal wall of the stomach prior to reaching the large intestine (that’s the short but thick one that’s connected to the stomach).

However oligosaccharides are too large to pass through the intestinal walls and it turns out our stomach doesn’t have the right enzymes to digest these molecules into smaller pieces which can then be absorbed. So they reach the large intestine and meet up with over 700 species of bacteria which then go on a sugar feeding frenzy, producing hydrogen, methane and other gases as by-products of their metabolic activity, and “hey presto” your bottom begins to burp.

 Avoiding a Gas Explosion

The answer is to choose varieties with low amounts of oligosaccharides – these include lentils, adzuki beans, mung beans, black eyed peas, split peas, peanuts and organic soy beans. Avoid high oligosaccharide beans like black beans, kidney beans, navy beans, pinto beans and chick peas (which means hummus too).

And once you’ve chosen your bean, soak it in water prior to cooking as some of the oligosaccharides will move out of the legumes and into the water. Soaking the legumes in water at least overnight will also reduce cooking time and improve the texture. For best result soak the beans for 24 hours and change the water every 8 hours.

The best method for reduce gas is to rinse the soaked legumes and put them in a pot 1 part legumes to 2 parts water. Bring to the boil for about a minute, then drain and rinse in cold water. Repeat this twice more to minimise the oligosaccharides left in the beans. Then you can cook them until they are tender – simmer for up to 90 minutes.

And if you’re taking a shortcut and using canned beans, the same rule applies – whilst they tend to produce less gas they do have added sodium. So soak them overnight prior to eating to alleviate both issues. You’ll be amazed at what comes out!

And if after all this you’re still not getting a gas-free experience then you can buy a natural enzyme, ‘vegan beano’ to help break down the oligosaccharides in legumes.

Beans for Weight Loss

OK let’s talk nutritional benefit. Why does everyone hail legumes as an important weight loss staple? It’s really because beans are complex carbohydrates (so they’re low GI) with a relatively high amount of protein and fibre, making them a sort of ‘all round’ food. And they’re packed with some really good vitamins and minerals like folate, zinc, iron and magnesium. And dark red beans are high in antioxidants which help curb your fat cravings and help prevent cancers by soaking up free radicals.

And there’s been a lot of research that concludes enjoying half a cup of cooked legumes of choice each day can help lower cholesterol and fight heart disease. So adding beans in your diet can be a good way to balance your food groups and aid in your weight loss journey. And they’re great in salads or stews.

One Last Cautionary Tail

So there’s just one more thing you should know about beans. Beans do contain lectins – specific proteins that bind to carbohydrates. It’s mother nature’s protection mechanism and lectins are basically present in all plant matter in varying degrees. And it’s interesting to note that foods with the highest lectin content are actually grains, especially wheat.

Lectins when consumed in low levels are nutritionally beneficial. But when they are consumed in excess they are capable of harming the lining of the human intestines, especially the microvilli, through which they can escape. Whilst it’s unlikely to occus, once in the blood stream they can bind with any carbohydrate containing protein cells, including insulin and leptin receptors, and your metabolism can be affected.

The best way to reduce the lectin content in beans is by soaking, fermenting and sprouting. And minimise the consumption of unnecessary lectin in your diet from sources like processed grains, particularly wheat.

We all know the old adage “an apple a day ….” But did you know research indicates that some apples may serve up more health benefits than others.

It’s already known that apples are a good source of antioxidants which help to neutralise free radicals that are linked to heart disease and prostate, colon and other cancers. But more recently a researcher at Cornell University found eating 100 grams of apple provides the same amount of antioxidant activity as taking 1,500 milligrams of vitamin C, even though vitamin C is only present in a small amount. So where are the antioxidant coming from?

It turns out it’s from the polyphenyls present in apples, particularly visible in their skin, which is why darker redder apples like red delicious are actually better for you.

Apples for Weight Loss

Apples are high in fibre and water content so if you’re trying to lose weight, consuming an apple instead of high calorie foods will undoubtedly help you to feel full, without giving you extra calories.

A medium size apple contains about 71 fat-free calories and 18% of your daily value of fibre (about the same as in a bowl of commercial cereal). It also has between 150-250 mg of potassium (depending on variety and size) – that’s up to 5% of an adult’s RDI. And it’s the potassium (without sodium) that can also help you lose weight because its prime function is to keep fluid and minerals balanced in the body.

And apples have a whole host of other benefits that extend far past weight loss.

Anti-Oxidant Power

Cancer – flavonol in apples has been shown to keep pancreatic cancer at bay, and the quercetin and naringin has also shown to reduce the risk of lung cancer

Cataracts – those with high-antioxidant diets are 10 to 15 per cent less likely to develop cataracts

Heart Health – phenolics that help prevent cholesterol solidifying on your artery walls and it’s the phytonutrients that help to combat the effects of bad LDL cholesterol.

Immune System – quercetin found in red apples can help boost and fortify your immune system.

Parkinson’s Disease – free radical-fighting antioxidants can provide some protection.

Appley Cool Compounds

Cancer – triterpenoids in apple peel have potent anti-growth activities against cancer cells in the liver, colon and breast.

Osteoporosis – phloridzin and boron both help to strengthen bones and prevent or decrease the effects of osteoporosis.

High Fibre Rescue

Bowel Health – An apple a day can help you beat diarrhoea or constipation by regulating bowel movements.

Cancer – Obviously it’s an apple’s high fibre content that helps to combat colon cancer.

Cholesterol – Apples can help to lower cholesterol levels by binding their fibre with fats in the intestine preventing uptake into other areas of the body.

Diabetes – Apples are loaded with the soluble fibre pectin which supplies galacturonic acid to the body which lowers the body’s need for insulin and may help prevent type 2 diabetes.

Gallstones – It’s the high fibre in apples that keeps your system on the go, and that’s the key to preventing gallstones (or solidified cholesterol).

Heart Health – The high fibre content in apples is linked with a slower build-up of cholesterol-rich plaque in arteries.

Hemorrhoids – Generally caused by constipation, fibre can prevent you from straining too much when going to the bathroom.

Irritable Bowel Syndrome  – A high fibr, low fate diet has shown to reduce the constipation, diarrhea, and abdominal pain and bloating associated with IBS.

Indirect Benefits

Alzheimer’s – Eating apples increases the levels of the neurotransmitter acetylcholine which fights the effects of aging on the brain and improves mental functioning.

Asthma – Studies show that the regular consumption of apples or apple juice in both pregnant women and children both showed a reduction in the incident and severity of asthma

Liver – eating apples has been shown to help detoxify your liver.

Oral Hygiene – munching on an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

Yes, and no. I guess the answer is … “it depends”.

Now I’m not trying to be a fence sitter but the answer all revolves around how fresh the nuts are, and how they’ve been treated.

But first, let me share some interesting facts about this often criticised nut.

• Peanuts are not ‘nuts’ but actually a pulse that belongs in the legume family along with peas, beans and lentils.
• Peanuts don’t grow on trees but under the ground, not on trees
• Peanuts are 25% protein and are high in soluble and insoluble fibre, both of which fill you up
• Peanuts are a good source of unsaturated fats with less than 25% of its fat being saturated and no cholesterol
• Peanuts contain B-vitamins, Folate, Vitamin E, zinc, magnesium, copper and selenium
• Peanuts contain resveratrol, plant sterols and other phytochemicals which researchers say have cardio-protective and cancer inhibiting properties
• Peanuts have a very low glycaemic index of 14

 So with all this goodness why are there so many allergies?

Particularly when you now know that peanuts are not a ‘nut’ but  legume, it does make you wonder. So Actually the allergy is not a nut allergy but a food allergy – a type 1 hypersensitivity reaction to dietary substances from peanuts that causes an overreaction of the immune system which in a small percentage of people may lead to severe physical symptoms.

With all the liability issues schools and child minding facilities have become nut Nazi’s. But the truth is that no one can really explain what the allergen is in the peanut or why peanut allergies have doubled in the last decade. Most doctors advise and parents avoid nut contact in children before the age of 9 months. But more recent studies have found that avoiding peanuts during pregnancy does not reduce peanut allergies in infants. Furthermore infants who are given peanut products earlier in life actually seem to have fewer peanut allergies in life.

There is some bad news ….

There’s something about the combination of fat, salt, protein, snackability of roasted salted peanuts and smooth scoopability of peanut butter that all promote overeating. But apart from over consumption there are some other health concerns you should be aware of.

Peanuts are susceptible to infection from a certain fungus that produces a toxic compound called aflatoxin. And whilst aflatoxin is a naturally occurring compound it is a known carcinogen that is many times more toxic than DDT. Having said this, the risk of aflatoxin exposure from commercially available peanut products is pretty low because farmers now tend to grow disease resistant varieties AND peanuts are generally screened for aflatoxin prior to packaging or import.

Provided you’re not allergic to peanuts, it’s pretty unlikely that you’ll have any other issue with them unless you have any type of liver disease or hepatitis infection. In this instance avoid all peanut products to be on the safe side.

One last point – peanuts also contain agglutinin (PNA) – a plant lectin protein. There’s been a bit of talk lately about the harmful effects of this protein, but there has been no conclusive research to prove (or disprove) the following concerns:

• In isolated human colon cancer cells, peanut lectin is a mitogen, or growth-promoter.
• Altered glycosylation may be at the heart of inflammatory bowel disease-related cancers, like colon cancer.
• Peanut agglutinin caused colon cancer cell proliferation via altered glycosylation, in an in vitro study.
• In humans peanut agglutinin has been shown to make it through the gut lining to end up in the blood stream.

Once again there’s been no official link between eating peanut butter and the development of colon cancer. But there has been one Taiwanese epidemiological study of women that found frequent intake of peanuts and peanut products led to a lowered incidence of colorectal cancer. So make up your own mind on this one, but it you have a history of colon cancer in the family then perhaps avoid all processed peanut products.

And all oils ain’t oils …

It’s true that monounsaturated fats have earned a solid reputation for heart health, and with peanuts oil containing around 46.8% of the total fatty acid you may think it’s a good cooking option. But it’s also got a significant amount of Polyunsaturated fatty acids (PUFAs), too. 33% of the total fat is actually omega-6 linoleic acid, with essentially non-existent omega-3 ALA content.

So if you need to use oil to cook then select an alternate one like flavourless all-purpose rice bran oil, and use it sparingly. And for salads stick with a small amount of olive oil or an oil-free dressing.

But there is also some good news …

With the health benefits of peanuts they can form a part of any healthy eating plan, in moderation. A serving size is about 30 nuts (that’s 15 unshelled nuts as each shell contains 2 nuts) or about 181 calories.

For the freshest peanuts buy plain boiled ones in their shells and shell them yourself – yes it takes time to peel them but this will stop you eating too many! If this is not possible (or practical) then buy them shelled but still with the brown husk on them. Don’t buy roasted peanuts, or any coated in any other flavours, colours, sugars or salts. Roasted peanuts can oxidise quickly and their ingestion introduces loads of free radicals into your body with the potential (long term) to cause disease.

If you’re a peanut butter fan then make sure yours is freshly ground and has no more than 2 ingredients – peanuts and a little salt. Commercial peanut butters contain all sorts of additives and preservatives that are best avoided. And low fat peanut butters are packed full of extra sugar to make them tasty. Instead head to your health food store for the fresh ground version and store it in your fridge.

How to enjoy peanuts in your healthy diet …

The bottom line is that peanuts are much more filling than many low fat snack options. And whilst it’s true that most of the benefits of peanuts can be found in fruits, vegetables and other less fatty natural ingredients, we also need to remember that sometimes enjoying a little of our favourite food can reward the subconscious part of our brain and keep us more on track for the long haul.

Just remember to consume peanuts in moderation using these tips:

• Spread a thin serve of nut butter on 100% rye sourdough
• Sprinkle a handful of peanuts over your salad at lunch – max. 15 nuts
• Snack on celery sticks with 100% fresh ground nut butter – max 2 level tablespoons (about 200 calories)
• Or simply enjoy a small handful of peanuts as a healthy snack – max 30 nuts