Nutritionist Dr. Andrea Del Seppia

Clinical and sports nutrition - Cesena, Forlì, Ravenna and Rimini

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Better for you: the benefits and properties of fruits, vegetables

Better for you: the benefits and properties of fruits and vegetables

The importance of adding fruit and vegetables to the usual diet contributes to numerous beneficial properties for our health.

Misura's interview with Dr. Andrea Del Seppia

Let's talk about the topic with our nutritionist, Dr. Andrea Del Seppia.

 

Dr. Del Seppia, what are plant-based foods?

Foods of plant origin are a heterogeneous set of foods, whose nutritional properties depend on the category to which they belong: the main groups of plant foods are vegetables, cereals, fresh fruit, nuts, legumes and oilseeds. Numerous studies have highlighted the benefits of consuming these food sources well. In general, these are foods rich in fiber, vitamins, minerals and antioxidant substances essential for the proper functioning of our body. Their consumption has a protective effect against various diseases: it is one of the factors that help us stay healthier and live longer (WHO, 2019).

What is the role of dietary fiber?

The fiber, a non-digestible component contained in plant foods, allows the stomach to be mechanically filled by stimulating the sense of satiety and reducing the glycemic index of the meal: vegetables, in particular, have an excellent satiating power and can be a fundamental help to keep body weight at bay. In general, foods rich in fiber help maintain good regularity and, by reducing transit time, they also reduce the time that our intestines remain in contact with any dangerous substances present in the food. Dietary fiber also helps control blood lipid and sugar levels. The indigestible carbohydrates contained in some vegetables (for example chicory inulin) have a prebiotic effect, which favors the proliferation of a healthy intestinal bacterial flora.

Worldwide recommendations (WHO, 2004) recommend taking five portions of fruit and vegetables (approximately three portions of fruit and two of vegetables per day).

What are the benefits of having a diet rich in fruits and vegetables?

Despite the many beneficial properties, the consumption of fruit and vegetables is very often overlooked. For a preventive and protective function to be carried out it is essential to consume at least 400 grams of vegetables - excluding starchy substances such as tubers - every day (WHO, 2019). Fruits and vegetables are food sources with low caloric density (they have few kcal) and high nutritional value (they contain many vitamins and antioxidants) and often have a good water content. In addition, many vegetables are rich in potassium which counteracts the negative effects attributable to sodium, a mineral found in table salt which, if taken in excessive quantities, can contribute to raising blood pressure and causing water retention.

What are the strategies to increase the consumption of plant-based foods?

It is suggested to include some products of plant origin possibly in every meal of the day. During the main meals, it is possible to consume a first course based on unrefined whole grains, such as barley or spelled, and legumes, such as lentils or chickpeas (both are an excellent source of energy) seasoned with abundant vegetables . Alternatively, you can start the meal with a colorful mixed salad or, again, accompany a dish with a side dish of mixed vegetables sautéed or steamed, with the addition of extra virgin olive oil and various aromas. Making vegetables the protagonist of multicolored dishes is a strategy to avoid being considered only a banal and accessory side dish.

Two or three times a week, replacing the meat dish with a legume-based dish can be a good trick to avoid saturated fat and cholesterol intake and to increase daily fiber intake.

What about snacks?

My advice is to opt for fresh fruit and / or raw vegetables to munch on. You can also prepare a mixed fruit salad so that it is tasty even without the addition of sugars. Both fruit and vegetables are also an excellent basis for extracting extracts or centrifuges: these choices can be a valid alternative to make a healthy and low-calorie snack. Dried shell fruits (such as almonds and hazelnuts) and oily seeds (such as pumpkin or sunflower seeds) contain valuable nutrients and monounsaturated and polyunsaturated fats: those contained in nuts (omega 3), in particular, play an anti-inflammatory action . Dried fruits and oilseeds are ideal to be enjoyed as a snack, but due to their high caloric density, moderate consumption is recommended.

 

Which varieties is better to prefer?

To orient yourself in the choice it is advisable to vary the type and colors of the vegetables to guarantee the contribution of all the antioxidant and vitamin substances: the color of the fruit and vegetable pulp, in fact, is given by the presence of certain pigments and vitamins, such as grape anthocyanins and carrot carotenoids. These micronutrients are useful to counteract oxidative processes, protect blood vessels, help the immune system and much more. It is essential to alternate raw and cooked vegetables, since the bioavailability of antioxidants and minerals varies according to the cooking method. In the case of raw vegetables there is greater availability of thermolabile micronutrients (which are compromised by heat, such as vitamin C) and water-soluble (which are lost in any cooking water, such as potassium). However, cooked vegetables do have some benefits, first of all because they guarantee us an abundant supply of fiber, given that we often manage to eat a larger quantity of them in grams compared to raw vegetables (a salad or salad of radicchio has a low weight). For those who are not fond of vegetables as such, an excellent option is to consume them by preparing creamy velvets or minestrone. Furthermore, the bio-availability of some substances increases with cooking: this is the case of lycopene, an antioxidant molecule with a rich tomato sauce. In any case, we recommend always non-prolonged cooking with little water.

It is important to respect the seasonality of vegetable products: broccoli and oranges are better in winter, while tomatoes and cherries are to be chosen in the warm season.

The seasonal products, in addition to having a better taste, have better nutritional properties: the greater vitamin content is found when the product is freshly harvested or when it is frozen in a short time. For those with little time, therefore, it is better to avoid canned vegetables that are rich in salt and prefer frozen ones immediately after being harvested.

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Link to Dr. Andrea Del Seppia page on the official Misura® website
Misura® is a registered trademark of Colussi S.p.A. The material reported in this article is the property of Colussi, who authorized its publication.

How to have a conscious approach to milk and its derivatives

Intolleranza a latte e latticini

Milk is the first source of nourishment that we introduce during our life. In fact, through breastfeeding, the baby feeds on a real food capable of completely satisfying its nutritional needs. With the growth, however, the ability to digest the sugar present in milk (lactose) and its protein (casein) can be reduced.

Misura's interview with Dr. Andrea Del Seppia

Let's talk about the topic with our nutritionist, Dr. Andrea Del Seppia.

 

Dr. Del Seppia, what kind of sugars are present in the milk and how are they digested?

The sugar most present in milk is lactose. Chemically, lactose is a "disaccharide", or a compound sugar that during the digestive phase is broken down into two smaller units of glucose and galactose, which are then absorbed in the intestine. Physiologically, the assimilation of lactose, linked to the production of specific enzymes such as lactases produced by the intestine and the intestinal bacterial flora, may decrease over time, creating phenomena known as lactose intolerance. This condition prevents the assimilation of this sugar, which will be found in the intestine creating gastrointestinal disorders related to osmosis, or the recall of water in the faeces and fermentation in hydrogen and methane by the bacterial flora, symptoms translated into liquid stools, abdominal pain and swelling.

How do lactases behave and how does lactose intolerance develop?

Lactases are produced by our genes during the first years of life. Their production is stimulated by the intake of breast milk by the newborn. After weaning, however, gene transcription is regulated (programmed genetic decrease), which leads to a consequent and lower production of intestinal lactases. This reduction is observed in about 75% of the adult population.

What, then, is the eating behavior that must be faced with a lactose intolerance?

People with this problem will have to consume foods called delattosate, that is "lactose-free" or with low residues (such as, for example, highly matured cheeses).

From lactose sugar to casein protein ...

The milk also has a rich protein component, mainly composed of whey proteins and casein. The latter, of which cow's milk is very rich, is necessary for the coagulation of milk for the formation of cheese, but it is also the main cause of allergy to milk and derivatives.

Intolleranza a latte e latticini

What is an allergy and how does it differ from an intolerance?

Allergy is a very different phenomenon from intolerance, in this case, in fact, there is a real immunological response that involves our immune system and is characterized by the production of IgE antibodies. In the case of milk allergy, casein therefore behaves as an allergen, or a foreign molecule (called antigen) towards which our immune system is triggered. An allergic reaction occurs a few minutes after the ingestion of milk (10-20 minutes) and with symptoms much more violent than those of intolerance, and on various districts, such as, for example, the gastrointestinal, respiratory and skin with reactions that can lead to anaphylactic shock.

So how should you behave if you have a casein allergy?

In general, casein allergy is addressed through a dietary intervention that completely excludes milk and all its derivatives from the diet, including the so-called delactosate products that were instead recommended for those suffering from intolerance.

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Misura® is a registered trademark of Colussi S.p.A. The material reported in this article is the property of Colussi, who authorized its publication.

Feeding and glycemic index

Corretta alimentazione e indice glicemico

One of the parameters with which to evaluate the choice of food is surely represented by the glycemic index, that is, the value that measures the speed with which the various foods increase the level of glucose in the blood (glycemia).

Misura's interview with Dr. Andrea Del Seppia

Let's talk about the topic with our nutritionist, Dr. Andrea Del Seppia.

 

Dr. Del Seppia, can you explain to us what is the glycemic index and why is it so important?

First of all, the glycemic index (GI) allows us to classify a food based on its conversion rate into glucose and then into energy. Depending on the speed with which they raise the blood sugar, the various foods are in fact defined "low, medium or high glycemic index". For example, whole grains and legumes have a low GI and are converted slowly into circulating glucose. In this case, the blood sugar level is gradually increasing and, gradually, an amount of insulin is released, the hormone used to reduce excess blood sugar levels, which will make the available sugars available to the cells: these foods provide slow-release and long-term energy.
In contrast, high GI substances such as potatoes, jams or very sugary fruit quickly enter the blood and provide immediate energy in the short term because just as quickly the hormone insulin will reduce the glycemic values.

What are the factors that influence the glycemic index?

The main factors contributing to reduce the GI of a food are the coexistence of fiber, proteins and / or fats within the meal or the food itself. Whole grains such as oats or spelled, rich in dietary fiber, have a lower GI compared to polished rice; the wholemeal pasta, compared to the common semolin pasta, has a lower GI due to the higher fiber and protein content.
In the composition of starches, which are a type of complex carbohydrates, the preponderant presence of amylose (a long linear structure) compared to amylopectin (a branched structure) lowers the GI: for example, corn and potatoes have little amylose and therefore a high GI; lentils, on the other hand, have a lot of amylose and a low GI. In the case of fruit, the degree of ripening affects the IG: normally the unripe has lower values than the very ripe (more sweetish).

Cooking techniques have effects: a prolonged boiling of starchy foods causes an increase in IG. In fact, the pasta cooked for a long time (and therefore more hydrated) will give a quicker glycemic response compared to that given by the pasta left "al dente"; the latter also has the advantage that, being harder, it induces a slower chewing, favouring a sense of satiety.

On the other hand, the IG decreases with toasting bread and cooling carbohydrates: for example, cold pasta, rice and cereal salads or boiled potatoes, if left to cool, have a lower GI than when the same foods are consumed as soon as cooked.

Can the glycemic index allow us to divide food into "good" and "bad"?

This is not a sufficient parameter because it only indicates how fast the blood sugar rises and does not provide any information about the amount of glucides. This value alone does not describe how high the blood glucose peak is, just how fast it is reached. For a more complete evaluation, the concept of glycemic load (CG) was introduced, which takes into account both the quality and quantity of ingested carbohydrates. The CG depends on the portion, while the IG is fixed.

For example, a margherita pizza with wholemeal dough does not have a particularly high GI, however it contains an abundant portion of carbohydrates, so its CG is high. Conversely, the carbohydrates contained in the cooked carrots raise the blood glucose concentration rather quickly, but a carrot contains fewer carbohydrates, so overall it has a low CG.

The concept of CG reflects the importance of not losing sight of the size of the portions and also considering the total caloric intake: simplifying, if there is an excess of calories compared to the requirement, the excess glucose will be converted into adipose tissue (fat deposit).

Corretta alimentazione e indice glicemico

How does the glycemic index of food affect our body?

We have seen that to slow down the absorption of carbohydrates contained in a meal, substances such as fiber, proteins or fats can be added. In practice, it is necessary to be guided by common sense and guidelines: it is not sensible to add excessively fat or to increase excessively the protein portion with the aim of reducing the glycemic index.
Instead, it is advisable to add a good source of fiber to each meal: for example, choosing a wholemeal pasta al dente, to which are added courgettes, an adequate portion of salmon and a tablespoon of extra-virgin olive oil; we will obtain a meal with a low glycemic index, with a gradual release of energy that will give us a sense of prolonged satiety.

Another trick to lower the GI and to increase the sense of satiety is to start the meal with a good portion of seasonal vegetables, cooked or raw.

As for snacks, you can combine the fresh fruit eaten with the skin - which is often edible and rich in fiber, provided it is not treated with harmful products - with a small portion of dried fruit that slows its absorption, or accompany an extract or centrifuged of vegetables and fruit with a couple of wholemeal crackers.

Read the full article on Misura® website

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Link to Dr. Andrea Del Seppia page on the official Misura® website
 

Misura® is a registered trademark of Colussi S.p.A. The material reported in this article is the property of Colussi, who authorized its publication.

How to sit at the table with the right “Misura”

Andrea Del Seppia

In a world where nutritional advice is proposed everywhere, it is difficult to distinguish truthful information from misleading information and understand what are the really important elements to follow a balanced diet. Often, the basic notions to have a balanced diet are lacking and this has repercussions on health.

Misura's interview with Dr. Andrea Del Seppia

We elaborate on the topic with our nutritionist, Dr. Andrea Del Seppia

Dott. Del Seppia, nutrition is a complex science and in continuous phase of study, but there are some well-defined and validated cornerstones for some time, is there any talking about it?

Science is not based on opinions, but on reliable data, and also in the dietary field there are evidences that allow to extract generic advice valid for the population, in general. It often happens to see miraculous properties attributed to some exotic fruit or to read that a certain category of food constitutes a "poison" if included in the daily diet. Some foods are particularly protective for our body, while others, if consumed in excess, can be harmful. However, it often happens that you run into extremist statements that can make you lose the global view of what is really important in the context of a balanced diet. If we do not consider the landscape in which it is hired, no food serves as a panacea for every evil.

What does it mean to follow a balanced diet?

Nutrition is not only the tool to meet the daily energy needs, but one of the factors that allow you to live in a good state of health preventing nutritional deficiencies. Adequate nutrition must include all nutrients in the right quantities and should not only consider calories (a merely quantitative measure), but take into account qualitative assessments of food and a good balance of macronutrients.

Eating in a balanced way means eating in a varied, not monotonous way, without unjustified exclusions of certain foods. It also implies a correct satisfaction of the palate, a healthy conviviality, the balance of psychological factors connected to food, without neglecting factors of an economic and organizational nature. A balanced diet is represented by a model that is sustainable in the long term and which concretizes the Greek origin of the word "diet": way of life.

 

What are the cornerstones of proper nutrition?

The levels of reference intake of nutrients and energy for the Italian population (LARN, IV Revision, SINU 2014) provide parameters that allow to formulate healthy indications in the food sector. These guidelines give ranges of values and not fixed values, including a margin that takes into account the variability of each one's needs.

There is no perfect food plan, standardized and ideal for all healthy individuals: it will be up to the nutrition professional to provide a personalized diet based on specific individual conditions. The energy needs depend on the different personal physiological needs (height, physical activity, age, etc.), are expressed in calories and are satisfied by the contribution of macronutrients: carbohydrates, proteins and fats.

Mediterranean diet

Between 45 and 60% of the daily energy needs must be satisfied by the contribution of carbohydrates, often demonized unjustifiably: in reality they are an essential energy source for the proper functioning of our body from the muscles to the brain.

You should prefer whole grains (spelled, barley, wholemeal pasta, wholemeal flour) and pseudocereal (buckwheat, quinoa), legumes and season the common semolina pasta with plenty of vegetables. The consumption of simple sugars, on the other hand, should not provide more than 15% of the total energy supply.

Among sources of simple sugars, it is appropriate to prefer those "essential" foods such as fruit and the recommended portion of dairy products or substitutes, for example a portion of yogurt for breakfast or snack. Dietary fiber is a component of vegetables that we do not digest (therefore it has a caloric intake close to zero) but which, when taken in adequate quantities, performs beneficial actions mainly at the level of the intestine and the sense of satiety. Cooked and / or raw vegetables, fruit, whole grains, legumes and dried fruit guarantee a good supply of fiber: it is necessary to take at least 25 grams a day.

The average daily intake of proteins in the healthy adult can vary between 0.9 and 1.1 grams per kilogram of body weight, to be increased in case of increased needs such as during growth, in pregnancy or in the case of intense physical activity. The protein sources, during the week, should be alternated between fish, legumes (which, in addition to carbohydrates, also contain a good protein content), lean meats, eggs, dairy products, any products derived from soy, lean meats and, in more reduced red meat, processed and salami.

Mediterranean diet

Lipids, or fats, must not provide more than 30% of the daily calories. This percentage should not fall below 20% of total calories in order not to create imbalances. In daily choices we recommend the use of extra virgin olive oil as main seasoning and to limit sources of saturated fats such as butter, cream, sauces rich in fats, palm oil, fatty meats and cheeses. It is necessary to ensure the presence of foods rich in polyunsaturated lipids such as cold water fish or dried fruit, especially walnuts. Also to be fried fries and vegetable margarines.

If you were to recommend a diet in line with these parameters what would it be?

In 2010 the Mediterranean Diet was declared a UNESCO Intangible Cultural Heritage of Humanity. The Mediterranean model does not refer only to what we put in the dish: it is not a series of foods, but a set of "skills, knowledge, rituals, symbols and traditions concerning the cultivation, harvesting, fishing, breeding, conservation, cooking and above all food sharing and consumption "(UNESCO, 2010).

Read the full article on sito Misura® website

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Misura® è un marchio registrato di Colussi S.p.A. Il materiale riportato in questo articolo è di proprietà di Colussi, che ne ha autorizzato la pubblicazione.

Nutrition and well-being

Food as a source of well-being

Clinical and sports nutritionist, Dr. Andrea Del Seppia is responsible for the clinical and diet nutrition service at the Malatesta Novello nursing home in Cesena (accredited private hospital).

When he had not yet graduated in Food Science, Andrea already followed two great passions, sport and healthy eating. Training footballer, hangs the boots to the nail to launch the paths of the Emilian Apennines in the saddle of the mountain-bike and then return to the sea to be conquered by the surf board with which, as soon as the professional commitments allow it, drops in water between the Italian coasts and those of Spain, its second home of adoption.

The interest in eating healthy and natural leads him first to achieve the Bachelor's Degree in Food Science at Alma Mater Studiorum University of Bologna and in 2011 to specialize with the Master's Degree in Food Science and Human Nutrition at the faculty of Medicine and Surgery of the University of Perugia.

As a nutritionist in various clinics, where he deals with the nutritional treatment of all pathologies related to nutrition, he works alongside sports nutritionist to help athletes of different disciplines to maximize sports performance.

Currently, he is in charge of the nutrition area of Perugia Calcio and personal nutritionist of several professional athletes, including the boxer Matteo "Il Giaguaro" Signani, WBA inter-continental champion of middleweight in 2015.
Dr. Andrea Del Seppia is registered in the National Order of Biologists section A.

Andrea Del Seppia

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Misura® is a registered trademark of Colussi S.p.A. All the material shown here is Colussi's property. Colussi S.p.A. authorized the publication of their articles on this website.

Structures where I hold consultations

Province of Forlì - Cesena
  • Casa di Cura Malatesta Novello, Ospedale privato accreditato, Cesena
  • Poliambulatorio IS.M.A.C., Gatteo (FC)
  • Poliambulatorio Arcade, Cesena – Savignano
  • Primus Medical Center Day Hospital Forli
  • Poliambulatorio Omnialab, Forlimpopoli

 

Province of Ravenna
  • Ravenna Medical Center - GVM, Ravenna

Province of Rimini
  • Centro Medico Gelso Sport, Bellaria – Igea
    Marina

  • Clinica Nuova Ricerca - Rimini

Milano - C.so Lodi, 114

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Contacts

Dr. Andrea Del Seppia
47522 Cesena (FC) - Italy
Phone: +39 349 18 24 495 (Italian Line)
VAT ID: 04000540403
Email:

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