Latest news with #FedericaAmati
Time of India
29-07-2025
- Health
- Time of India
Caffeine isn't the villain you thought: Doctor says your coffee habit might actually protect your brain and heart
From Plant Defense to Human Superpower A Cup a Day May Keep Parkinson's Away Brewed to Lower Blood Pressure? It's in Your Genes Enjoy it (If It Likes You Back) For decades, caffeine has lived a double life. In the public imagination, it's a jittery crutch to survive long meetings and groggy mornings — a guilty pleasure best consumed in moderation, if at all. But emerging evidence and a strong statement from nutrition expert Dr Federica Amati suggest it may be time to give caffeine a fresh PR Amati, head nutritionist at Zoe — a health science company co-founded by Professor Tim Spector — recently told The Mirror that caffeine isn't the health villain it's often made out to be. In fact, she says, it might just be the unsung hero in your pantry.'Caffeine is the world's most consumed psychoactive drug,' Dr Amati noted in an Instagram post. But far from sounding an alarm, she sees this as a window into its natural and evolutionary roots. Caffeine, she explained, is a type of phytochemical — a compound plants produce to defend themselves from pests. But when humans consume it, those same properties appear to offer a surprising range of health tea, chocolate — these aren't just mood-lifters. They're functional foods , she the most striking claim? Caffeine could help reduce the risk of Parkinson's disease. 'Coffee can reduce your risk of cardiovascular disease and it's protective against diseases like Parkinson's,' said Dr Amati. Backing this up, The Mirror cites a study that found a significantly lower hazard risk for both the development and progression of Parkinson's among caffeine it doesn't stop study referenced in the report found that moderate coffee consumption may lower the risks of hypertension, heart failure, atrial fibrillation, and even all-cause mortality. Even dark chocolate — often seen as an indulgence — may lower blood pressure thanks to its caffeine and polyphenol Amati also pointed to the benefits of green and black tea, calling green tea especially 'brilliant for metabolic health' and noting that even freeze-dried coffee offers perks thanks to its higher fibre and lower caffeine not all bodies respond to caffeine the same way. Whether your morning espresso powers you through the day or leaves you restless at night depends largely on genetics. 'If you have lots of copies of the gene that makes the enzyme that breaks caffeine down, you can have a cup of coffee and get to sleep afterwards with no problems,' said Dr the flip side, those who lack this genetic variant might find themselves feeling wired from just a single morning Dr Amati's take is nuanced. Caffeine isn't a universal prescription, but it's certainly not a universal poison either. 'Whether caffeine is good for you or not depends on you and your genetics,' she concluded. Still, she encourages people to enjoy their caffeinated beverages — or even decaf versions — because the plant chemicals they contain remain beneficial across the board.'If you enjoy caffeine and don't experience any negative side effects… then absolutely enjoy it!'
Daily Mirror
05-07-2025
- Health
- Daily Mirror
Doctor's warning to anyone who takes omega-3 pills
Dr Federica Amati has warned about the potential risks of using supplements Dr Federica Amati, chief nutrition scientist at Zoe Health, has issued a warning to people who take omega-3 supplements. Earlier this year, the expert joined Davina McCall on her Begin Again podcast, where she spoke about the pitfalls she sees with people who take vitamins and nutrients in pill form. During the chat, Dr Amati shared her concerns and said: "Taking a supplement is easier than changing your diet... People take supplements and then they think 'okay, I've done my bit'." She added that many continue with unhealthy habits like poor diets, excessive drinking, lack of sleep, and inactive lifestyles. Dr Amati continued: "That supplement, in the grand scheme of things, is going to have a very marginal effect on your health." Her comments come as recent figures show almost half of UK adults regularly take supplements. The expert also recommends getting nutrients from food over pills, highlighting the difference with omega-3 intake. The doctor pointed to a "really good long-running clinical trial" that looked into whether omega-3 supplements deliver on their health promises, such as cutting down risks of cancers, heart disease, and mortality. She concluded: "It doesn't do it. It doesn't do it in the same way that eating fish does." Omega-3 fatty acids have an abundance of benefits, including supporting heart health, improving dry skin and eyes, lowering inflammation in the body. The NHS adds that omega-3s are "also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop". Health chiefs recommend you eat "at least two portions of fish a week, including one of oily fish". If you don't like seafood, other omega-3 sources include flaxseed, chia seeds, walnuts, soybeans, and spinach.
The Guardian
27-06-2025
- Health
- The Guardian
Healthy chocolate, low-hangover wine and nutritious breakfast cereal: 10 guilty pleasures … without the guilt
We all know we should be snacking on blueberries and eating more leafy greens. But what should you do when you're stuck at a motorway service station with a choice between crisps and more crisps? If you can't resist a glass (or two) of wine, what's the healthiest option? And is it possible to hit the kebab shop at 1am without being struck down by the spectre of Gwyneth Paltrow? Not all junk food is created equal. Top nutritionists suggest the treats, booze and ultra-processed foods that pose the smallest risk to our health – and the ones even they eat from time to time. Although nobody would count crisps as one of their five a day (a shame, because they are made from potatoes), if you swerve the flavoured options, some packets aren't too bad as far as snacks go. 'Look for an ingredients list that contains just potatoes and ideally extra-virgin olive oil and maybe sea salt,' says Dr Federica Amati, the author of Everybody Should Know This and the head nutritionist at the health science company Zoe. 'You want them to be lightly salted, not very salted.' Contrary to what you may think, those chickpea and lentil crisp alternatives might not be better for you, Amati says: 'Read the back of the packet carefully as they might contain lots of additives, flavour enhancers and emulsifiers to make them taste good. You're often better off having a simple, traditional crisp and not eating too many. Think Kettle Lightly Salted, or even Walkers Ready Salted, rather than Doritos Flamin' Hot.' Lots of gummies now claim to be 'sugar-free' or 'natural' and come in healthy-looking packaging, but is a saintly sweet an oxymoron? 'Traditional gummy sweets and chewy candies are textbook UPFs and normally loaded with glucose syrup, artificial colours, flavourings and gelatine,' says nutritionist Rob Hobson, author of Unprocess Your Life. 'Plain liquorice is a better option, but check the label as the proper stuff should only contain minimal ingredients such as molasses, flour and aniseed extract.' For Amati, 'a sweet is always a sweet, but opt for brands that don't contain palm oil, which has a high saturated fat content. Candy Kittens and Biona are good examples. If you consume sweets in moderation and practise good dental health afterwards, they're not too bad.' 'Dark chocolate typically contains less sugar than milk or white,' says the nutritionist Rhiannon Lambert, author of The Unprocessed Plate. 'Opting for varieties with 75% cocoa or higher not only reduces the sugar content, it can also support a more diverse and flourishing gut microbiome. Dark chocolate is rich in polyphenols and antioxidants that may support heart health by improving blood flow and reducing inflammation.' For bonus points, choose a dark chocolate with nuts in it. 'Almonds or hazelnuts provide healthy fats, fibre and micronutrients such as magnesium and vitamin E,' says Lambert. But what if you're not a fan of dark chocolate? 'Choosing a milk chocolate bar that includes whole nuts can still be a more balanced option.' Amati says you should still check the label on your dark and milk chocolate: 'Look for cocoa butter or cocoa mass on the ingredients list, as some brands replace it with cheaper, more saturated fats. And avoid any additives, emulsifiers and sweeteners.' Vegetable or palm fats, lecithin, monoglycerides, and diglycerides of fatty acids are all red flags. We all know that fizzy drinks are full of sugar, artificial sweeteners and other additives, but sometimes nothing hits the spot like a cold can of pop. 'There are now lots of probiotic soft drinks on the market,' says Amati. 'The jury's still out on how effective they are for gut health, but many of them are low in sugar and have no artificial sweeteners or added sugar, making them a good option.' Hobson says swapping standard fizzy drinks for kombucha (fermented tea) is a smart move: 'Opt for varieties with live cultures, that are unpasteurised and with no added sugars.' He favours Momo Kombucha ('It's raw unfiltered and brewed in small batches with organic ingredients'), and Remedy Kombucha ('It's fermented to the point where sugar is virtually eliminated'). Other kombucha brands with low sugar content include No 1 Living, Holos and Jarr. They don't call it the 'beer belly' for nothing, but is it possible to sip a pint without derailing a diet? 'Lagers that have 'light' in their name, or low-alcohol beers, are generally your best bet,' says Lambert. 'That's because the majority of calories in beer come from its alcohol content – the higher the alcohol by volume (ABV), the more calories it tends to contain. For example, a standard lager contains about 150–200 calories per pint, while a low-alcohol or light lager can come in closer to 80–100 calories. These options still offer the refreshing lager taste, just with fewer calories and often less impact on hydration, and sleep too. If you're watching your intake, always check the ABV and aim for beers that are around 3% or lower.' Small Beer makes a lager that's 2.1% and only 73 calories a can. It was bad news for the 'everything in moderation' brigade when a 2022 study found that even a small amount of alcohol has negative health outcomes. But if you are going to have a glass of wine, is there a grape that's less grim than the others? 'Hangovers are usually the result of a toxin called acetaldehyde (the byproduct of alcohol breakdown), dehydration and compounds called congeners, which are more prevalent in darker and cheaper wines,' says Hobson. 'It's for this reason that white wine gives you less of a hangover than red. Sulphites often get the blame, but unless you're genuinely sulphite-sensitive, they're unlikely to be the problem.' Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion However, organic or biodynamic wine does tend to have fewer additives overall, and often lower levels of sulphites and residual sugar, so they can be a better choice. Wines from cooler-climate regions such as the Loire valley or parts of Germany are usually lower in alcohol (11-12%), and you can now buy specially made low-alcohol wines that can make a difference to your hangover. It's also a good idea to go for dry wines rather than sweet ones, as less sugar can mean less of a headache the next day.' But, ultimately, it's about pacing yourself, not drinking on an empty stomach and drinking water alongside alcohol. 'Even the cleanest, most 'natural' wine won't save you from a hangover if you drink too much,' says Hobson. Beware the bubbles – fizz has been proved to cause worse hangovers than any other kind of wine. But if you want to raise a toast, which is the best for you? 'The fizzy wines labelled Brut Nature or Extra Brut contain the lowest levels of residual sugar – typically under 6g per litre,' says Lambert. 'Whether it's prosecco, champagne or cava, choosing one of these dry varieties is your best bet. Avoid styles such as demi-sec or doux, which have a much higher sugar content.' Breakfast cereals get a bad rep on the UPF front, but some are much healthier than others. 'Yes, Weetabix is technically a processed food, but it's low in fat, high in fibre, affordable and delicious,' says Amati. 'About 90% of adults in the UK are fibre-deficient and breakfast cereal is an easy way to up your intake.' Amati also favours Dorset Cereals and jumbo steel-cut porridge oats. 'Making it in the microwave is fine,' she says. 'Just avoid quick-cook oats (as these have been more processed and so make your blood sugar spike) or flavours or sweeteners.' And beware of that healthy-looking granola – it may not be as good for you as you think. 'Many are heavily processed and contain high levels of added sugar, emulsifiers and refined grains,' says Lambert. 'Opt for ones with a low sugar content – ideally less than 5g of free sugars per 100g – and made from whole ingredients such as oats, nuts, seeds, maple syrup or honey, and dried fruit.' Bio&Me Granola has just 4.2g of sugar per 100g, compared with 15g in the same amount of Jordans Simply Granola. Not all takeaways have to come with a side order of guilt. 'In general, avoid deep-fried food,' says Amati. 'Some places cook in saturated fats and keep reusing the same oil.' Instead, head towards your local Thai, Vietnamese or Indian restaurant. 'Choose the veggie option, such as a chickpea, paneer or spinach curry. These are all fibre-rich, whole foods.' And don't order the rice. 'It's much better – and cheaper – to make rice at home using packets of parboiled rice you can buy in the supermarket. When you reheat cooked rice the starch is more resistant, which is better for blood sugar control and improved gut health.' Hobson favours a Turkish takeaway. 'I would go for a grilled chicken shawarma wrap with salad, hummus and a wholemeal flatbread,' he says. 'This option is balanced with lean protein, fibre and healthy fats. These kind of places often offer fresh vegetable and grain-based salads such as tabbouleh, bulgur salads or ezme, which are rich in fibre and other key nutrients.' Those chilly, limp pre-made sandwiches are never the most satisfying, but if you have to grab one, which is the lesser of the UPF evils? 'Look for those made with wholegrain or seeded bread, as they provide more fibre and keep you fuller for longer than white bread,' says Lambert. 'For the filling, lean protein such as falafel, hummus, chicken, egg or tuna are all good options, especially when paired with salad or crunchy vegetables. Creamy sauces, excessive mayonnaise or cheese-heavy fillings can push up the saturated fat and salt content up quite significantly, so it's worth being selective.' If in doubt, focus on fibre. 'The nutrient most of us are probably deficient in is fibre, so if you're checking the nutrition label, check the fibre content, and try to pick one that gets you as close as possible to 3g of fibre per 100g. It's a helpful benchmark for knowing you're getting a more satisfying, gut-friendly choice.'
The Guardian
27-06-2025
- Health
- The Guardian
Healthy chocolate, low-hangover wine and nutritious breakfast cereal: 10 guilty pleasures … without the guilt
We all know we should be snacking on blueberries and eating more leafy greens. But what should you do when you're stuck at a motorway service station with a choice between crisps and more crisps? If you can't resist a glass (or two) of wine, what's the healthiest option? And is it possible to hit the kebab shop at 1am without being struck down by the spectre of Gwyneth Paltrow? Not all junk food is created equal. Top nutritionists suggest the treats, booze and ultra-processed foods that pose the smallest risk to our health – and the ones even they eat from time to time. Although nobody would count crisps as one of their five a day (a shame, because they are made from potatoes), if you swerve the flavoured options, some packets aren't too bad as far as snacks go. 'Look for an ingredients list that contains just potatoes and ideally extra-virgin olive oil and maybe sea salt,' says Dr Federica Amati, the author of Everybody Should Know This and the head nutritionist at the health science company Zoe. 'You want them to be lightly salted, not very salted.' Contrary to what you may think, those chickpea and lentil crisp alternatives might not be better for you, Amati says: 'Read the back of the packet carefully as they might contain lots of additives, flavour enhancers and emulsifiers to make them taste good. You're often better off having a simple, traditional crisp and not eating too many. Think Kettle Lightly Salted, or even Walkers Ready Salted, rather than Doritos Flamin' Hot.' Lots of gummies now claim to be 'sugar-free' or 'natural' and come in healthy-looking packaging, but is a saintly sweet an oxymoron? 'Traditional gummy sweets and chewy candies are textbook UPFs and normally loaded with glucose syrup, artificial colours, flavourings and gelatine,' says nutritionist Rob Hobson, author of Unprocess Your Life. 'Plain liquorice is a better option, but check the label as the proper stuff should only contain minimal ingredients such as molasses, flour and aniseed extract.' For Amati, 'a sweet is always a sweet, but opt for brands that don't contain palm oil, which has a high saturated fat content. Candy Kittens and Biona are good examples. If you consume sweets in moderation and practise good dental health afterwards, they're not too bad.' 'Dark chocolate typically contains less sugar than milk or white,' says the nutritionist Rhiannon Lambert, author of The Unprocessed Plate. 'Opting for varieties with 75% cocoa or higher not only reduces the sugar content, it can also support a more diverse and flourishing gut microbiome. Dark chocolate is rich in polyphenols and antioxidants that may support heart health by improving blood flow and reducing inflammation.' For bonus points, choose a dark chocolate with nuts in it. 'Almonds or hazelnuts provide healthy fats, fibre and micronutrients such as magnesium and vitamin E,' says Lambert. But what if you're not a fan of dark chocolate? 'Choosing a milk chocolate bar that includes whole nuts can still be a more balanced option.' Amati says you should still check the label on your dark and milk chocolate: 'Look for cocoa butter or cocoa mass on the ingredients list, as some brands replace it with cheaper, more saturated fats. And avoid any additives, emulsifiers and sweeteners.' Vegetable or palm fats, lecithin, monoglycerides, and diglycerides of fatty acids are all red flags. We all know that fizzy drinks are full of sugar, artificial sweeteners and other additives, but sometimes nothing hits the spot like a cold can of pop. 'There are now lots of probiotic soft drinks on the market,' says Amati. 'The jury's still out on how effective they are for gut health, but many of them are low in sugar and have no artificial sweeteners or added sugar, making them a good option.' Hobson says swapping standard fizzy drinks for kombucha (fermented tea) is a smart move: 'Opt for varieties with live cultures, that are unpasteurised and with no added sugars.' He favours Momo Kombucha ('It's raw unfiltered and brewed in small batches with organic ingredients'), and Remedy Kombucha ('It's fermented to the point where sugar is virtually eliminated'). Other kombucha brands with low sugar content include No 1 Living, Holos and Jarr. They don't call it the 'beer belly' for nothing, but is it possible to sip a pint without derailing a diet? 'Lagers that have 'light' in their name, or low-alcohol beers, are generally your best bet,' says Lambert. 'That's because the majority of calories in beer come from its alcohol content – the higher the alcohol by volume (ABV), the more calories it tends to contain. For example, a standard lager contains about 150–200 calories per pint, while a low-alcohol or light lager can come in closer to 80–100 calories. These options still offer the refreshing lager taste, just with fewer calories and often less impact on hydration, and sleep too. If you're watching your intake, always check the ABV and aim for beers that are around 3% or lower.' Small Beer makes a lager that's 2.1% and only 73 calories a can. It was bad news for the 'everything in moderation' brigade when a 2022 study found that even a small amount of alcohol has negative health outcomes. But if you are going to have a glass of wine, is there a grape that's less grim than the others? 'Hangovers are usually the result of a toxin called acetaldehyde (the byproduct of alcohol breakdown), dehydration and compounds called congeners, which are more prevalent in darker and cheaper wines,' says Hobson. 'It's for this reason that white wine gives you less of a hangover than red. Sulphites often get the blame, but unless you're genuinely sulphite-sensitive, they're unlikely to be the problem.' Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion However, organic or biodynamic wine does tend to have fewer additives overall, and often lower levels of sulphites and residual sugar, so they can be a better choice. Wines from cooler-climate regions such as the Loire valley or parts of Germany are usually lower in alcohol (11-12%), and you can now buy specially made low-alcohol wines that can make a difference to your hangover. It's also a good idea to go for dry wines rather than sweet ones, as less sugar can mean less of a headache the next day.' But, ultimately, it's about pacing yourself, not drinking on an empty stomach and drinking water alongside alcohol. 'Even the cleanest, most 'natural' wine won't save you from a hangover if you drink too much,' says Hobson. Beware the bubbles – fizz has been proved to cause worse hangovers than any other kind of wine. But if you want to raise a toast, which is the best for you? 'The fizzy wines labelled Brut Nature or Extra Brut contain the lowest levels of residual sugar – typically under 6g per litre,' says Lambert. 'Whether it's prosecco, champagne or cava, choosing one of these dry varieties is your best bet. Avoid styles such as demi-sec or doux, which have a much higher sugar content.' Breakfast cereals get a bad rep on the UPF front, but some are much healthier than others. 'Yes, Weetabix is technically a processed food, but it's low in fat, high in fibre, affordable and delicious,' says Amati. 'About 90% of adults in the UK are fibre-deficient and breakfast cereal is an easy way to up your intake.' Amati also favours Dorset Cereals and jumbo steel-cut porridge oats. 'Making it in the microwave is fine,' she says. 'Just avoid quick-cook oats (as these have been more processed and so make your blood sugar spike) or flavours or sweeteners.' And beware of that healthy-looking granola – it may not be as good for you as you think. 'Many are heavily processed and contain high levels of added sugar, emulsifiers and refined grains,' says Lambert. 'Opt for ones with a low sugar content – ideally less than 5g of free sugars per 100g – and made from whole ingredients such as oats, nuts, seeds, maple syrup or honey, and dried fruit.' Bio&Me Granola has just 4.2g of sugar per 100g, compared with 15g in the same amount of Jordans Simply Granola. Not all takeaways have to come with a side order of guilt. 'In general, avoid deep-fried food,' says Amati. 'Some places cook in saturated fats and keep reusing the same oil.' Instead, head towards your local Thai, Vietnamese or Indian restaurant. 'Choose the veggie option, such as a chickpea, paneer or spinach curry. These are all fibre-rich, whole foods.' And don't order the rice. 'It's much better – and cheaper – to make rice at home using packets of parboiled rice you can buy in the supermarket. When you reheat cooked rice the starch is more resistant, which is better for blood sugar control and improved gut health.' Hobson favours a Turkish takeaway. 'I would go for a grilled chicken shawarma wrap with salad, hummus and a wholemeal flatbread,' he says. 'This option is balanced with lean protein, fibre and healthy fats. These kind of places often offer fresh vegetable and grain-based salads such as tabbouleh, bulgur salads or ezme, which are rich in fibre and other key nutrients.' Those chilly, limp pre-made sandwiches are never the most satisfying, but if you have to grab one, which is the lesser of the UPF evils? 'Look for those made with wholegrain or seeded bread, as they provide more fibre and keep you fuller for longer than white bread,' says Lambert. 'For the filling, lean protein such as falafel, hummus, chicken, egg or tuna are all good options, especially when paired with salad or crunchy vegetables. Creamy sauces, excessive mayonnaise or cheese-heavy fillings can push up the saturated fat and salt content up quite significantly, so it's worth being selective.' If in doubt, focus on fibre. 'The nutrient most of us are probably deficient in is fibre, so if you're checking the nutrition label, check the fibre content, and try to pick one that gets you as close as possible to 3g of fibre per 100g. It's a helpful benchmark for knowing you're getting a more satisfying, gut-friendly choice.'
Yahoo
24-06-2025
- Health
- Yahoo
This is why you probably don't need foods with added protein, according to nutritionists
Nutritionists say that if you get enough food, you are likely getting enough protein and don't need to add more to your diet. 'Adding protein to foods is very beneficial for the profits of that food,' said Federica Amati, nutrition lead at Imperial College London and head nutritionist at the health science company ZOE. 'It is not based on health, it is not backed by science.' Proteins carry out countless functions inside cells, and they are vital for the growth, repair and maintenance of muscles, bones and skin. The comments come as food companies continue to roll out high-protein versions of a huge range of foods, including milkshakes, granola bars, pancakes and popcorn. Protein is a macronutrient, or a basic kind of food like fat or carbohydrates, that your body needs to function. There are thousands of proteins, assembled from smaller molecules called amino acids — most of which can be made by the body. 'Because protein is so important, our body has adapted really well to making sure that it can reassemble and change the building blocks of these amino acids to make sure we have what we need, as long as we're eating adequate amounts of food,' Amati said. Unless you have a specific health issue that requires you to have more protein, most people in countries like the U.S. and the U.K. do not need more. The amount of protein you need depends on your age, weight and personal nutritional needs and it is especially important for children and older adults to make sure they eat protein-rich foods. The World Health Organization (WHO) recommends on average that healthy adults get about 0.4 grams of protein per pound of body weight (0.8 grams of protein per kilogram of body weight). That's roughly 60 grams for men and 50 grams for women per day. Related Animal or plant? EU countries at odds over protein strategy 'Unless you have a specific health issue that requires you to have more protein, most people in countries like the US and the UK do not need more,' said Bridget Benelam, a nutritionist with the British Nutrition Foundation. Instead, Benelam suggests getting protein from different foods, such as dairy, fish, beans, nuts, vegetables and meat. Having some protein at every meal is also a likely a good idea. 'It appears to be better for preserving muscle function if you have some protein throughout the day, rather than just having it all in one meal,' Benelam said. Plant-based sources of protein include foods such as beans, lentils, peas, nuts, seeds, tofu, tempeh and meat substitutes. Related 'At the forefront': UK gets serious about alternative proteins with €45 million research hub Fish, meat, poultry, eggs, and dairy foods such as milk and yoghurt are also good sources of protein. For people trying to build more muscle, Amati recommended a more direct solution: exercise. 'If you're worried about your body composition and muscle strength, you have to lift (heavier) weights and give your body a challenge,' Amati said. 'Eating a protein bar is not going to help'.
