nutrition Archives - Page 4 of 4 - Nutritionist Dr. Andrea Del Seppia

Under the same sky

Dehydrated fruit, nuts and seeds for the ideal snack

Misura's interview with Dr. Andrea Del Seppia

Let's discover all the benefits of dried fruit with our nutritionist, Dr. Andrea Del Seppia..

Dr. Del Seppia, why can it be useful to have a mid-morning and / or mid-afternoon snack?

The peculiarity of the snack is to be a valid aid in maintaining a balanced rhythm of meals: if the alternation is regular, on the one hand it will be easier to avoid exaggerations in the caloric intake during the day and therefore maintain an adequate body weight; on the other hand, the correct levels of energy and concentration necessary to carry out our daily activities will be guaranteed. Snack is useful if chosen appropriately: it should be seen as an opportunity to eat something healthy. Our hectic lifestyle, however, forces us to spend a lot of time away from home and this can make it more difficult to choose the meals properly. This puts us at risk of composing unbalanced snacks that break up the healthy connotation of the snack.
It is important to learn to make the right choices even when you are in a hurry and you have not had the chance to get organized in time, or when you cannot use a fridge or have the possibility to wash and peel the fruit.

The latest trends see an increase in the consumption of dehydrated fruit, dried fruit, but also of oil seeds: what is it and what characteristics do these foods have?

Two factors are common to these foods: practicality and healthiness. In fact, all three have healthy properties and can be preserved for a long time without the need for a refrigerator. The properties of dehydrated fruit are different and, in a sense, complementary to those of dried fruit and oilseeds. With the term "dehydrated fruit" we refer to those fruits as berries, berries, apricots, etc. most of the water component was removed during the dehydration process. The nutrients originally present in fresh fruit, therefore, are "concentrated": the result is a product that, for the same weight, is clearly more sugary.

Dehydration is a good way to enjoy some of the beneficial actions of fruit even when it is not available fresh; it is necessary, however, to avoid overdoing the portions and not to consume the dried fruit on its own because it would cause a rapid rise in blood sugar levels. It is best to combine it with oleaginous foods such as nuts or seeds, which can lower the glycemic index and prolong the sense of satiety that results.

And compared to nuts and seeds?

These two groups of foods, ideal even before sport and as a snack, have similar characteristics and contain a good proportion of unsaturated fats, to be preferred over those saturated for cardiovascular health. In both cases the caloric density is high, so it is good to consume small portions. Dried fruits and seeds also contain a good proportion of protein and fiber, thus being very useful if consumed together with a sugar source so as to make the snack more balanced in nutrients. They also contain precious mineral salts (potassium, magnesium, calcium, phosphorus) and vitamins (in particular vitamin E).

The "dried fruit" category includes walnuts, almonds, cashews, peanuts, etc. The term "fruit", in this case, is a bit imprecise because we refer only to a part of the fruit (the walnut kernel is, more properly, a seed) or, even, to a legume, in the case of peanuts . The sunflower, flax, pumpkin, sesame seeds and also the pine nuts belong to the "oil seeds".

The sources of these nutrients will need to be suitably changed during the week, also based on the needs and seasonality. The simplicity and usability of the meal are basic factors to be taken into consideration, as they make it possible to maintain correct eating habits over time. "On the go" snacks are those practical snacks for those who are always on the move and away from home: they adapt to the individual's daily needs, allowing them to eat something healthy even if they don't have the time to prepare it. An excellent solution for a snack that also meets the need for practicality can be to choose bars that contain a mix of dried fruit, seeds and a small percentage of fruit sugars, or a package of wholemeal flour crackers to which add a handful of walnuts or almonds.

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

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.

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.

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.

How to have a conscious approach to milk and its derivatives

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.

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.

Under the same sky

Misura's video with Dr. Andrea Del Seppia

Dehydrated fruit, nuts and seeds for the ideal snack

We often hear how important it is to insert snacks between the main meals, but finding your way around when you are away from home to combine satiety, health and practicality is not easy at all.

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Misura's interview with Dr. Andrea Del Seppia

Dr. Del Seppia, why can it be useful to have a mid-morning and / or mid-afternoon snack?