“Curcumin is not easily absorbed by the body, but adding a grind or two of black pepper enhances its absorption by around 1,000 per cent.” 5. “The active ingredient in the spice turmeric is curcumin, which has been shown to reduce inflammation,” says registered dietitian Helen Bond. But if you’re not adding pepper to it, you could be missing out on the root’s myriad health benefits. “As a result, sugar and starch are transformed into glucose more slowly, and that glucose hits our system more softly.”Īcetic acid then encourages the muscles to take up glucose more quickly, so there’s less in the bloodstream, reducing sugar spikes that can increase the risk of a range of diseases over time.Ī staple of South Asian cuisine, turmeric is loved for its earthy flavour and bright orange colour, as well as its antioxidant and brain-boosting qualities. The acetic acid in vinegar temporarily inactivates a digestive enzyme in saliva that breaks down starch, she explains on her website,. Simply drinking one tablespoon of vinegar in a glass of water, 20 minutes before eating, leads to steadier glucose levels, weight loss, reduced visceral fat and reduced triglyceride levels, says French biochemist Jessie Inchauspe, aka the Glucose Goddess. It might sound unappetising, but having a glass of vinegar before meals could transform your health. “But gentle cooking methods are best for our bodies – think steaming, sautéing, stewing, boiling, poaching or light baking,” she says. “Inflammatory cooking styles can be tempered in part by using certain types of spices, acidic marinades like lemon or vinegar and by discarding the charred parts of the foods,” says Dr Ravella.
However, you can lessen the effect by marinating your meat before cooking.
“Foods cooked under extreme heat and with little moisture, as in grilling, deep-frying, roasting and searing are prone to building up a variety of toxic, inflammatory by-products,” says US gastroenterologist Dr Shilpa Ravella, author of A Silent Fire. Politics Jeremy Hunt threatens new laws to lower food prices in supermarkets Read More However, when meat is cooked at a high temperature it can lead to the formation of harmful compounds called AGEs ( advanced glycation end products). Marinate your meatįrom fry-ups and deep fried fish to sausages singed on the barbecue, Britons are big fans of aggressively cooked animal protein.
NOTTINGHAM TRENT UNIVERSITY SKIN
She advises scrubbing fruits and vegetables in cold water to remove pesticide residue and dirt instead of taking all the skin off. Unpeeled apples alone contain 15 per cent more vitamin C, 267 per cent more vitamin K, 20 per cent more calcium, 19 per cent more potassium and 85 per cent more fibre than their peeled equivalents, she reports. “Nutritionally, important amounts of vitamins, such as vitamin C and riboflavin, and minerals such as iron and zinc, are found in the peel of seven root vegetables: beetroot, field mustard, wild carrot, sweet potato, radish, ginger and white potato,” says Kirsty Hunter, senior lecturer in nutrition, Nottingham Trent University, in The Conversation. Throw your vegetable peeler away – it’s taking off the best bits of your produce.
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