Nutrition advice with the College of Naturopathic Medicine

Your queries about natural health answered by Jacquie Lane from the College of Naturopathic Medicine

Dear Jacquie
Can you explain what wholegrain foods are? And also good fats?
I find the whole ‘good’ and ‘bad’ foods confusing depending what you read.
SL, Brighton

Yes, it can all get confusing especially with the internet and articles in newspapers often contradicting each other. Let’s look at carbohydrates and fats – the ones you should be eating and the ones you should avoid.

Good Carbs VS Bad Carbs
Good carbs are natural, unprocessed and unrefined whole grains. They include whole wheat, oats, rye, spelt, quinoa, barley, millet, buckwheat and brown rice. Other sources are root vegetables like carrots, parsnips, turnips, and sweet potatoes. These grains and products provide the essential nutrients we need plus they taste delicious! The fibre content in them also helps encourage regular bowel movements and may decrease your risk of colon cancer.

Bad carbs include white flour, white rice, white sugar and all products made from them (also known as refined carbohydrates) like cakes, biscuits, crisps, some breads, crackers, etc. The processing of the grains strips away all of the naturally occurring nutrients and fibre. Some vitamins may be added back after processing, but only a fraction of the amount that was originally in the grain.

Refined carbohydrates are quickly converted to sugar in your body and can be stored as fat if we don’t burn them off with exercise.

Good Fats and Bad Fats
Good fats include; olive oil (preferably extra-virgin, cold pressed), avocado, flaxseed oil, Hemp oil, fish oils, nuts, seeds and coconut oil. Healthy oils and fats may help lower LDL (bad) cholesterol levels without lowering HDL levels (good) so your HDL/LDL ratio may improve. Regular consumption of healthy oils and good fats may help lower your risk of heart disease, stroke and cancers.

Bad fats are processed fats, also known as hydrogenated or partially hydrogenated fats and oils. They contain trans-fatty acids (trans-fats), which are fats that are not found in nature, so your body can’t metabolise them. Trans-fats are found in deep fried foods, margarine, some processed baked foods and most processed (packaged) foods.
Still a bit confused? See a qualified and registered Nutritional Therapist to help you devise a personal plan.

See your health professional for advice.

Jacquie Lane is a lecturer at the College of Naturopathic Medicine (CNM) and the Director of Studies at CNM in Brighton. Jacquie also runs her own nutrition clinic in Brighton and manages a biological testing lab specialising in digestive issues.

Email Jacquie Lane: sunshinenutrition@hotmail.co.uk

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If you would like to train to become a nutritional therapist, please book to attend CNM’s next open evening in Brighton.
Call 01342 410505 or visit www.naturopathy-uk.com