An expert in gut health has flagged up potential health issues for those eating kiwi fruit and sweet potatoes without the correct preparation. Known to her followers as the Gut Health Doctor, Dr Megan Rossi stressed that reaching a so-called ‘happy weight’ is more complex than just balancing calories in versus calories out.
She explained the value of whole foods over ultra-processed foods (UPFs) by pointing out not only their higher nutrient content but also the increased energy our bodies expend digesting them.
Dr Rossi, an award-winning scientist at King’s College London, offered three tips for those aiming for a healthy weight while including a trigger warning for individuals with a history of eating disorders: “It’s not as simple as calories in vs calories out…
Furthermore, she highlighted how the body’s calorie-burning during eating and digestion – the thermogenic effect of food – varies depending on what we eat, saying: “Did you know your body burns calories by eating and digesting food? It’s known as the thermogenic effect of food. But here’s the key, the type of food you eat matters.”
Dr Rossi specifically mentions how whole foods such as fruits, nuts, and whole grains demand greater effort from the body to break down, thus using more energy in the process. On the other hand, UPFs allow the body to take it easy, leading to up to 50 per cent fewer calories being burned during digestion compared to whole foods.
“This is just one of many examples of why calorie fixation is flawed, not to mention how it ignores the full picture of health. It also explains why the research shows that any results you might see are often short-lived. If your New Year goal is reaching your happy weight (not forgetting your wider health goals), here are 3 things I’d recommend,” reports Surrey Live.
“Make the switch from UPF to whole foods where possible. Not only will this keep you more satiated, but your body uses more energy in the digestion process. Meal timings have been shown to affect your hunger cues, so start by bringing your dinner time forward by one hour.
“Keep the skin on your foods (like your kiwi fruit, sweet potatoes etc) as this contains extra fibre which helps to stimulate the release of the appetite regulating GLP-1 hormone.”
What is the GLP-1 hormone?
GLP-1 is a key hormone that plays an integral role in regulating blood glucose levels. Your stomach naturally releases this hormone when you eat food, the NHS says.
After we eat, a hormone called insulin briefly rises in the body. Insulin helps the body to absorb glucose from the blood, so it can be used as energy. If your body does not have enough insulin to control the sugar from your food and drink, the sugar stays in your bloodstream.
Insulin resistance, a condition where the body doesn’t respond effectively to insulin, can also lead to this issue. Prolonged high blood sugar levels can wreak havoc on your blood vessels, causing serious health issues like coronary heart disease, kidney disease and diabetic eye disease.
That’s why it’s crucial to be aware if you have high blood sugar, so you can manage your levels and minimise the risk of these complications, according to Mark Kearney, BHF Professor of Cardiovascular and Diabetes Research at the University of Leeds, in conversation with the British Heart Foundation.