Latest news with #SophieTrotman
Yahoo
22-05-2025
- Health
- Yahoo
Why you should eat more potatoes – and the healthiest ways to cook them
Boiled, mashed, fried or baked, potatoes have long been a beloved part of the British diet. From fish and chips to bangers and mash or perfectly crisped with a Sunday roast, they're the classic comfort food. Ever since the 1500s, when they were first brought to Europe from South America, potatoes have been a favourite filling staple. But the once undisputed king of carbs is losing its place on British plates, edged out by rice and noodles. Vilified by the protein-loving, anti-carb brigade, blamed for everything from weight gain to blood-sugar spikes; it's no wonder the potato has lost its crown. But the humble spud has does not deserve this bad rap. 'I often tell clients to consider swapping some of the rice or pasta that they eat each week for potatoes,' says Sophie Trotman, a nutritionist. 'Potatoes contain a lot of micronutrients, as well as a good amount of fibre and resistant starch, both of which are crucial to gut health and may help prevent bowel cancer.' Here is why potatoes can be a health superhero – if eaten in the right way. The health benefits The drawbacks How much potato should I eat? The healthiest way to eat potatoes Healthiest types of potatoes Recipes Potatoes have many health benefits, including: High in vitamins and minerals High in fibre and resistant starch Packed with antioxidants Can boost skin health and the immune system Good for gut health Low in calories Super satiating Potatoes contain a huge array of micronutrients: they are packed with large amounts of vitamins C and B6, potassium, folate and magnesium, along with some iron and phosphorus. A medium-sized russet potato contains around 17mg of phosphorous (which is good for bone and muscle health), nearly half the daily intake recommended by the NHS, and more potassium (which helps regulate fluids and blood pressure) than a banana. Both make potatoes excellent for the health of your skin and immune system. 'The vitamin B6 in potatoes plays an important role in supporting the nervous system,' says Rob Hobson, a nutritionist and the author of Unprocess Your Family Life. 'The potassium they contain contributes to blood pressure regulation and normal muscle function.' Magnesium, meanwhile, is important for healthy sleep. Despite all of this, 'potatoes themselves are relatively low in calories – it's often what we do to them that makes the difference,' notes Hobson. Around 100g of plain potato contains around 80 calories, a meagre amount compared with the same serving of cooked white pasta, which can come in at up to 200 calories. Then there are the antioxidants that come with potatoes. The root vegetable is rich in flavonoids, carotenoids and phenolic acids, all of which can be protective against cancer, diabetes and heart disease. 'Purple or orange-fleshed potatoes are higher in antioxidants because their colour indicates a higher level of polyphenols,' Hobson explains. 'But even white potatoes contain a good amount, which is one of the reasons they're such a nutritious food.' The main reason nutritionists rave about the health benefits of potatoes, however, is their fibre content. 'A medium potato contains around 2g of insoluble fibre, which means that they are great for keeping you regular and also for balancing your blood sugar,' says Trotman. White potatoes are a complex carbohydrate, meaning that they take more energy to digest and stay in your system for longer. This puts them 'more on par with brown rice or pasta health-wise than with white pasta, rice or bread, which are refined carbohydrates,' Trotman adds. Potatoes that have been cooked and then cooled also contain resistant starch, a type of carbohydrate that can't be digested well by the small intestine, so instead ferments in the large intestine, 'acting as a prebiotic,' Trotman says. This fermentation process produces short-chain fatty acids that contribute to various health benefits, such as reduced inflammation and lower blood sugar. Another score for potatoes: they are the most filling and satisfying food on the planet. Boiled potatoes top the satiety index, created in the 1990s by Australian researcher Dr Susanna Holt, which ranks different foods for their ability to quell hunger relative to their calorie content. 'Potatoes are naturally filling thanks to their water content, resistant starch, fibre, and overall bulk,' explains Hobson. By Holt's ranking, potatoes are twice as filling as wholemeal bread and three times as filling as white bread. 'You don't need to eat a huge amount to feel satisfied, which makes them a helpful food if you're looking to manage your weight,' Hobson says. Low in protein Contain solanine, which can cause nausea High glycaemic index Being such a dense source of carbohydrates, potatoes lack both fat and protein. 'This is why I wouldn't recommend that people eat potatoes for three meals a day every day,' says Trotman. That said, 'usually people don't eat potatoes on their own. I'd just advise pairing them with a lean protein like fish or chicken.' Further to this, potatoes are high on the glycemic index, a ranking of carbohydrate-based foods for their propensity to spike blood sugar, followed by blood sugar dips 'that can make people crave sugary or starchy foods more quickly,' Trotman explains. Foods that have a high glycemic index should be eaten carefully by people with prediabetes or diabetes for this reason. 'Getting through a lot of potatoes in one sitting can be a problem for your blood sugar and can potentially contribute to excess calorie consumption,' she adds. 'They're an excellent food to have as a regular part of your diet – you just need to be careful to eat them in moderation and be aware of the right portion sizes for your meals.' 'Potatoes belong to the nightshade family, along with tomatoes and aubergines,' Hobson explains. 'This means they contain solanine – a natural compound that can cause issues like nausea or abdominal pain for some people in large amounts. You'll mostly find it in sprouting or green potatoes, so just cut away any green or soft bits and sprouts before cooking.' Potatoes are no more fattening than any other food, in and of themselves. 'Carbohydrates contain fewer calories per gram than fat — but it depends how you prepare them,' says Hobson. 'Adding butter, cheese, or cream to potatoes increases their calorie content significantly. Fat also makes food more palatable, which can lead to overeating.' This goes a long way in explaining why chips, especially the triple-cooked sort, coming in at up to 250 calories per 100g, can quickly become fattening. 'It's very easy to get through a lot of chips in a sitting,' says Trotman. 'I think that this explains why potatoes have a reputation for causing weight gain.' Boiled potatoes may top the satiety rankings, but fried, roasted, baked or mashed potatoes are less filling, as they lose some of their water content as they are cooked. According to the NHS, starchy carbs like potatoes should make up around a third of your daily food intake. The official daily guideline intake of carbs for women is 230g per day, while men should aim for 300g per day, around a third of the daily calorie requirement for both sexes respectively. 'I wouldn't recommend that you get all of your carbohydrates from potatoes. As with anything, variety is important to a healthy diet and eating a wide range of carb sources helps you eat different types of meals,' says Trotman. That said, if you were to eat potatoes alone to meet your carb needs, you could eat around nine medium boiled potatoes every day if you were a woman, or twelve if you were a man. Nutritional values are per 100g 86 calories, 0.1g fat The potato that takes the crown as healthiest is unsurprising: 'boiled is best,' say both Hobson and Trotman, 'but obviously not if they're covered in butter,' Hobson points out. A tablespoon of butter adds around 100 calories. If you must add fats, both Hobson and Trotman recommend olive oil. It is slightly more calorific per tablespoon, 'but better for your heart, and contains lots of polyphenols,' Trotman says. 'It can be helpful to add other flavourings like salt, black pepper, garlic or thyme, or milk instead of butter in the case of mash, so that you aren't tempted to load up with fat,' adds Trotman. They are maximally satiating and easy to cook. 'I often add vegetables to potatoes; it's a simple way to tick off more nutrients in one go,' Hobson says. 93 calories, 0.1g fat A plain baked potato contains slightly more calories per-gram, as it loses water during the baking process (and therefore some of its satiety too). But we all know that a baked potato is really a vessel for toppings, and that's where calories and fat can creep in. Fortunately 'there are lots of healthy options,' says Trotman. 'I like a tuna mayo, with lots of sweetcorn and Greek yogurt instead of full-fat mayonnaise.' 120 calories, 6g fat They may be the nation's favourite, but a roast potato can quickly become super calorific. According to some recipes, where your handful of potatoes are to be brushed with minimal olive oil, they can be kept relatively low-calorie – but this is not what most of us look for in our roasties. A 100g serving of roast potatoes cooked in beef dripping or goose fat can come in at 160 calories, and that's if you can restrain yourself to the three or so chunks recommended. Whatever you do, don't buy bags of frozen roast potatoes. Shop-bought frozen roasties 'usually contain a lot of UPFs, which make them worse for your health,' says Trotman. Hobson suggests that you 'boil them first, then rough them up to get that crispy texture. Drizzle with a little oil before roasting.' 187 calories, 9.4g fat Like baked potatoes, mashed potato loses its water content but also its fibre, if stripped of its skin. The pulpy texture of mash also makes it easier for your body to break down, and therefore it becomes less filling. 'Mash can still be healthy,' says Hobson, 'but be mindful of what you're mixing in. A splash of semi-skimmed milk gives creaminess with far fewer calories than cream.' Around 100ml of single cream introduces nearly 200 calories to your potatoes. The same measure of semi-skimmed milk, on the other hand, comes with around 50 calories. It might be unconventional, but if you must add fat, then you're better off making it olive oil rather than butter, Hobson adds. 'If you're adding fat, olive oil is a better option than butter,' he recommends. 'And keep the skin on — that's where most of the fibre and nutrients are.' 202 calories, 7.1g fat They may be less calorific than mash, but chips are usually worse for your health. Shop-bought chips vary widely in calorie content, but some of the most popular name brands come in at around 200 calories per 100g serving, 'with a lot of less healthy oils that are bad for your heart,' Trotman says – such as rapeseed and sunflower oil – along with preservatives and stabilisers, which come with the same health risks as shop-bought roast potatoes. 'They're also not usually made of whole potato, another sign of unnecessary processing that strips them of fibre,' Trotman adds. 'If you're making chips at home, leave the skin on. It's an easy win for fibre and nutrients,' says Hobson. A 100g serving of homemade chips cooked in a drizzle of olive oil would come in at about the same calorie content as healthier homemade roast potatoes. Chip shop chips meanwhile, fried multiple times in oils that have been left to go rancid and served with copious amounts of salt, are likely worst of all for your heart and waistline alike. Sweet potato has a reputation as a health food. But white potatoes are almost as good, says Trotman. 'What you get with sweet potatoes is more antioxidants and vitamins, as you can see from their colour,' she explains. Sweet potatoes also contain slightly more fibre, at 2.1g versus 1.6g per 100g, respectively. The idea that sweet potatoes 'have half the calories' is myth, however – 'and if you load them up with salt, they are going to become unhealthy quickly too'. 'When it comes to white potato varieties – Charlotte, Russet, Maris Piper, Yukon Gold, King Edward – they're all fairly similar nutritionally,' says Hobson. 'Yukon Gold might be better for mash thanks to its creamy texture, which might mean you need less added fat.' Trotman notes that Russet potatoes have a slightly higher glycaemic index score compared with other varieties, while Charlotte potatoes are lower on the scale, 'but nutritionally they're very similar,' she agrees. By Sophie Trotman 'No,' says Hobson. 'The skin holds most of the fibre and many nutrients. Just wash them well and leave the skin on, even for mash.' 'Yes, just cut out the green and soft parts and any sprouts,' says Trotman. 'They contain solanine, but as long as you don't eat a lot of them, they're safe,' Trotman says. 'Keep them in a cool, dark place, but not in the fridge. And don't store them near onions, as that can speed up spoilage,' Hobson advises. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
21-05-2025
- Health
- Telegraph
Why you should eat more potatoes – and the healthiest ways to cook them
Boiled, mashed, fried or baked, potatoes have long been a beloved part of the British diet. From fish and chips to bangers and mash or perfectly crisped with a Sunday roast, they're the classic comfort food. Ever since the 1500s, when they were first brought to Europe from South America, potatoes have been a favourite filling staple. But the once undisputed king of carbs is losing its place on British plates, edged out by rice and noodles. Vilified by the protein-loving, anti-carb brigade, blamed for everything from weight gain to blood-sugar spikes; it's no wonder the potato has lost its crown. But the humble spud has does not deserve this bad rap. 'I often tell clients to consider swapping some of the rice or pasta that they eat each week for potatoes,' says Sophie Trotman, a nutritionist. 'Potatoes contain a lot of micronutrients, as well as a good amount of fibre and resistant starch, both of which are crucial to gut health and may help prevent bowel cancer.' Here is why potatoes can be a health superhero – if eaten in the right way. The health benefits of potatoes Potatoes have many health benefits, including: High in vitamins and minerals High in fibre and resistant starch Packed with antioxidants Can boost skin health and the immune system Good for gut health Low in calories Super satiating Potatoes contain a huge array of micronutrients: they are packed with large amounts of vitamins C and B6, potassium, folate and magnesium, along with some iron and phosphorus. A medium-sized russet potato contains around 17mg of phosphorous (which is good for bone and muscle health), nearly half the daily intake recommended by the NHS, and more potassium (which helps regulate fluids and blood pressure) than a banana. Both make potatoes excellent for the health of your skin and immune system. 'The vitamin B6 in potatoes plays an important role in supporting the nervous system,' says Rob Hobson, a nutritionist and the author of Unprocess Your Family Life. 'The potassium they contain contributes to blood pressure regulation and normal muscle function.' Magnesium, meanwhile, is important for healthy sleep. Despite all of this, 'potatoes themselves are relatively low in calories – it's often what we do to them that makes the difference,' notes Hobson. Around 100g of plain potato contains around 80 calories, a meagre amount compared with the same serving of cooked white pasta, which can come in at up to 200 calories. Then there are the antioxidants that come with potatoes. The root vegetable is rich in flavonoids, carotenoids and phenolic acids, all of which can be protective against cancer, diabetes and heart disease. 'Purple or orange-fleshed potatoes are higher in antioxidants because their colour indicates a higher level of polyphenols,' Hobson explains. 'But even white potatoes contain a good amount, which is one of the reasons they're such a nutritious food.' The main reason nutritionists rave about the health benefits of potatoes, however, is their fibre content. 'A medium potato contains around 2g of insoluble fibre, which means that they are great for keeping you regular and also for balancing your blood sugar,' says Trotman. White potatoes are a complex carbohydrate, meaning that they take more energy to digest and stay in your system for longer. This puts them 'more on par with brown rice or pasta health-wise than with white pasta, rice or bread, which are refined carbohydrates,' Trotman adds. Potatoes that have been cooked and then cooled also contain resistant starch, a type of carbohydrate that can't be digested well by the small intestine, so instead ferments in the large intestine, 'acting as a prebiotic,' Trotman says. This fermentation process produces short-chain fatty acids that contribute to various health benefits, such as reduced inflammation and lower blood sugar. Another score for potatoes: they are the most filling and satisfying food on the planet. Boiled potatoes top the satiety index, created in the 1990s by Australian researcher Dr Susanna Holt, which ranks different foods for their ability to quell hunger relative to their calorie content. 'Potatoes are naturally filling thanks to their water content, resistant starch, fibre, and overall bulk,' explains Hobson. By Holt's ranking, potatoes are twice as filling as wholemeal bread and three times as filling as white bread. 'You don't need to eat a huge amount to feel satisfied, which makes them a helpful food if you're looking to manage your weight,' Hobson says. The health drawbacks Low in protein Contain solanine, which can cause nausea High glycaemic index Being such a dense source of carbohydrates, potatoes lack both fat and protein. 'This is why I wouldn't recommend that people eat potatoes for three meals a day every day,' says Trotman. That said, 'usually people don't eat potatoes on their own. I'd just advise pairing them with a lean protein like fish or chicken.' Further to this, potatoes are high on the glycemic index, a ranking of carbohydrate-based foods for their propensity to spike blood sugar, followed by blood sugar dips 'that can make people crave sugary or starchy foods more quickly,' Trotman explains. Foods that have a high glycemic index should be eaten carefully by people with prediabetes or diabetes for this reason. 'Getting through a lot of potatoes in one sitting can be a problem for your blood sugar and can potentially contribute to excess calorie consumption,' she adds. 'They're an excellent food to have as a regular part of your diet – you just need to be careful to eat them in moderation and be aware of the right portion sizes for your meals.' 'Potatoes belong to the nightshade family, along with tomatoes and aubergines,' Hobson explains. 'This means they contain solanine – a natural compound that can cause issues like nausea or abdominal pain for some people in large amounts. You'll mostly find it in sprouting or green potatoes, so just cut away any green or soft bits and sprouts before cooking.' Do potatoes make you fat? Potatoes are no more fattening than any other food, in and of themselves. 'Carbohydrates contain fewer calories per gram than fat — but it depends how you prepare them,' says Hobson. 'Adding butter, cheese, or cream to potatoes increases their calorie content significantly. Fat also makes food more palatable, which can lead to overeating.' This goes a long way in explaining why chips, especially the triple-cooked sort, coming in at up to 250 calories per 100g, can quickly become fattening. 'It's very easy to get through a lot of chips in a sitting,' says Trotman. 'I think that this explains why potatoes have a reputation for causing weight gain.' Boiled potatoes may top the satiety rankings, but fried, roasted, baked or mashed potatoes are less filling, as they lose some of their water content as they are cooked. How much potato should I eat? According to the NHS, starchy carbs like potatoes should make up around a third of your daily food intake. The official daily guideline intake of carbs for women is 230g per day, while men should aim for 300g per day, around a third of the daily calorie requirement for both sexes respectively. 'I wouldn't recommend that you get all of your carbohydrates from potatoes. As with anything, variety is important to a healthy diet and eating a wide range of carb sources helps you eat different types of meals,' says Trotman. That said, if you were to eat potatoes alone to meet your carb needs, you could eat around nine medium boiled potatoes every day if you were a woman, or twelve if you were a man. The healthiest way to eat potatoes Nutritional values are per 100g Boiled 86 calories, 0.1g fat
Telegraph
15-05-2025
- Health
- Telegraph
Are olives good for you?
Lauded for their moreish salty taste and unique chewy texture, olives are a staple of the Mediterranean diet and have become increasingly popular in the UK in recent years. They are a stalwart of the summer barbecue, perfect with a crisp white in a pretty bowl beside a charcuterie boards, or simply something easy to devour straight from the jar. Supermarkets and deli shelves are lined with seemingly endless varieties of the unique fatty fruit – from cheese-stuffed to rosemary marinated. As an integral part of the acclaimed Mediterranean diet, we assume that they're just as healthy in their own right. But is it true? Sophie Trotman, a registered nutritionist, says they're a healthy and delicious choice of snack compared to a packet of crisps, however there are still risks we should be aware of. So, what are the health benefits of olives – and which are the best varieties? Nutritional profile of olives Olives are rich in healthy fats, high in sodium, and low in carbohydrates. Their nutritional profile differs depending on how they're cured and stored, and if they are sold with added ingredients such as garlic or sweet peppers. Health benefits of olives 1. Full of heart-healthy fats 'The reason olives are considered so healthy is because of the amount of healthy fats they contain,' explains Dr Federica Amati, the head nutritionist at science and nutrition company Zoe. 'They're fatty fruits, which is quite rare actually.' The majority of fat found in olives is monounsaturated, with around 74 per cent of that being oleic acid, an omega-9 fatty acid with numerous health benefits. One study in the Nutrients journal found it may reduce inflammation and stress, and support heart health. Another study of 25,000 women on the Mediterranean diet found they had a reduced risk of cardiovascular disease which was linked to the diet's beneficial impacts on inflammation, insulin resistance, and blood pressure. 'If you're somebody who is trying to prevent Type 2 diabetes or has impaired blood glucose control, eating olives can actually help with that thanks to these fats,' Dr Amati explains. 2. Beneficial for gut health Olives are rich in polyphenols, Dr Amati says, which are naturally occurring plant compounds, with a range of health benefits. 'They have an antioxidant effect, they can reduce inflammation, and they are great for gut health,' she explains. Our gut microbiome uses polyphenols to create metabolites which play an important role in providing our body with energy and regulating essential functions. 'They are also thought to be really useful for neurological health, so for the brain and nervous system,' Dr Amati explains. As well as polyphenols, olives are a good source of fibre which is crucial for gut health. Fibre feeds the good bacteria in the gut, creating a more diverse and healthy microbiome which helps with immunity, regular bowel movement, and proper digestion. Adequate fibre intake also aids in weight management and lowers the risk of heart disease. Recent research has found it may have cognitive benefits for over-60s, too. 3. Rich in vitamins and minerals Olives (particularly the black variations) are rich in vitamin E – an antioxidant which reduces inflammation and protects the heart. 'It is also good for skin health and immune functioning,' explains Trotman. Vitamin E is fat-soluble, which means it needs fats and oils to absorb into the body when consumed. 'Another reason the healthy fats in olives are great, because it's easier to absorb vitamin E,' Dr Amati says. They also contain a good amount of calcium and copper, both of which are crucial for the health and functioning of the nervous system. Additionally, whilst calcium is needed for strong bones and teeth, copper helps the body to produce energy and support the immune system. The health cons of eating olives Trotman's main sticking point is the high level of salt in olives. 'They're cured in brine which means they can be high in sodium. We know a high-salt diet can increase blood pressure,' she explains. Whilst the NHS recommends no more than 6g of salt for adults per day, and between 1 to 5g a day for children depending on their age, just one handful of olives can contain 0.6g of salt. Trotman recommends washing the brine off to reduce sodium intake. 'There are no real nutrients lost from it, so I'd recommend doing so, particularly if you're concerned about blood pressure,' she says. Some olives can also be calorie-dense, so Trotman recommends being mindful of portion size, particularly if you're trying to lose weight. Whilst Dr Amati believes there are few health risks associated with olives, she advises people with a sensitive gut to consider opting for the green variations. 'Black olives are higher in bioactive compounds [such as polyphenols],' she explains. Dark-coloured bioactive compounds (also found in black beans) can be more irritating for a sensitive gut. Are green or black olives more healthy? Green olives tend to be picked before they're fully ripe, whereas black olives are fully ripe and matured, Dr Amati explains. Their taste, texture, and polyphenol content are slightly different, however it doesn't mean that one is significantly healthier than the other. Black olives tend to be softer, with a smoother and sweeter taste, Dr Amati says, whilst the green variations are fermented for a shorter time so can be tangier, firmer, and more fibrous. As black olives are more mature, they tend to be richer in polyphenols and thus have a slightly stronger anti-inflammatory effect. A 2020 review in the Journal of Nutritional Science found that as an olive matures, the fat content of its flesh increases simultaneously with a decrease in water content which means the black variations also tend to be higher in fat. 'If I was advising a client, I'd say to consume both of them,' Trotman says. 'Although there are some slight differences, don't stick to one, because variety is really good for the gut and overall health.' What about other variations of olives? Trotman lauds the health benefits of olives with added ingredients, such as garlic, cheese or sweet peppers. 'Garlic is an antioxidant and a prebiotic food which is great for our gut health,' she says, whilst added herbs, such as oregano, further increase the nutritional profile of olives. Even those stuffed with cheese can be beneficial. 'These cheeses tend to be quite hard, so high in calcium,' Trotman explains. She says that whilst most variations of olives are healthy, those stored in highly processed oils, such as rapeseed, may be less beneficial. 'I'd try to opt for those in olive oil,' she concludes. Olives vs olive oils The key difference between olives and olive oil is their fibre content, Trotman says. Whilst olives are rich in fibre, most of it is removed in the making of oil. In fact, there is 0g of dietary fibre in many bottles of supermarket olive oil, whilst 100g of olives may contain up to 4g. Olives also contain less fat and calories per gram, whilst olive oil is higher in antioxidants due to the fact it's compressed. Whilst olives tend to contain lots of sodium, olive oil is virtually sodium free, Trotman explains, as it does not go through the brine curing process. A review in Nutrients found the health benefits of olive oil to be wide-ranging. It is associated with reduced blood pressure, anti-inflammatory and antioxidant effects, and weight loss when consumed in a diet as the only culinary fat. The expert verdict: Are olives healthy? 'Honestly, I can't think of any reasons not to eat olives – unless you don't like them,' Dr Amati says. They're rich in heart-healthy fats, gut-healthy antioxidants, and crucial vitamins and minerals. She suggests adding them to a salad to boost its flavour profile and provide healthy fats which helps the body to absorb crucial fat-soluble vitamins. 'It's good to have fats in your salad. Adding olives is a tasty way of doing that,' she concludes. FAQs: Are olives safe for everyone? Olives are generally safe for most people, Dr Amati says. However, she adds that those with a sodium sensitivity or blood pressure issues should be more mindful of their olive consumption. Those on a low-salt diet could consider opting for black olives rather than green, she suggests, as they tend to be lower in sodium due to the longer ripening period and different brining process. How many olives should you eat a day? Olives should be consumed in moderation as part of a healthy and varied diet, Dr Amati says. 'They tend to form a fairly small part of people's diet which means I'm not really too concerned about their sodium levels and caloric content.' She advises people not to stress about the number but just to be mindful of their salt and added sugar intake. 'Buy the ones you like, add them to a salad or cook your fish with them, and continue to enjoy them as part of a balanced diet,' she concludes. Are olives good for your skin? 'Yes, they really are,' Trotman says. Olives are rich in vitamin E – a common ingredient in skincare products which can reduce inflammation and protect cells from damage, she explains. 'I'm always recommending people to have more vitamin E.' They also contain healthy fats which are good for the skin, Trotman says. 'They improve skin elasticity, regulate the skin barrier, and help to keep it supple.'
Yahoo
06-02-2025
- Health
- Yahoo
The best beans for your health, the superfood you should be eating daily
Beans are no longer the preserve of vegetarians and the salad-obsessed who seem to run on lettuce leaves alone – and for good reason: a standard tin of black beans contains as much protein as three eggs and twice the fibre in prunes. Nutritionist Sophie Trotman ranks legumes as one of the most nutrient-packed foods you can eat. Aside from fibre and protein, beans are packed with micronutrients such as potassium, folate, iron, zinc and magnesium, and they are also easy to incorporate into your everyday diet regardless of what you like to eat. These humble legumes have also had a glamorous makeover, with the runaway success of Bold Bean Co, a brand launched in 2021 with the aim of making beans seem chic. Amelia Christie-Miller, the 30-something businesswoman who set up the company, has said before that she 'hated baked beans' growing up. Now her brand is as ubiquitous as Heinz for posh millennials, with the company forecast to turn over £5 million this year. It's far from a cheap option. One jar of queen chickpeas or butterbeans will set you back more than £3. But even if you don't want to splash out on posh beans, the humble 50p tin of black beans, butterbeans or chickpeas clearly still has its place, and is 'exceptionally good for you', says Trotman. 'Adding a can of beans to a stir fry, soup, stew or salad is by far the easiest way to make the meals you love more nutritious,' Trotman says. Trotman has picked and ranked the best beans for your health. See the recipes below to help you make them delicious at home. Pinto beans, a staple in chillis and other Tex-Mex meals, are super-nutritious. 'Pinto beans are a rich source of calcium, which is great for our bones, teeth and even for helping us sleep – something that most people forget,' says Trotman. Magnesium, 'which is key for nerve and muscle function, mood regulation and sleep too', can also be found in heaps in this bean. On top of this, pinto beans are a source of 'non-heme' iron, found in plant-based foods such as fruits, vegetables, nuts and wholegrains. Surveys of people in the UK show that many of us struggle to eat enough iron, women especially, 'so getting more of it into our diets is crucial,' says Trotman. Eating large amounts of red meat, the biggest source of iron in most people's diets, has also been linked to cancer, diabetes and risk of heart disease, so adding pinto beans to your diet is a great way to up your iron intake without consuming more lamb, beef and pork. Just be sure to eat pinto beans 'with some broccoli or a squeeze of lemon,' Trotman says. 'Non-heme iron is less easily absorbed by your body, and the best way to increase the iron you can absorb from plant foods is to pair them with a source of vitamin C.' When losing weight, it's crucial to cram as much fibre and protein into your diet as possible, 'otherwise you'll find yourself feeling tired and hungry all the time,' Trotman says, which will massively derail your fitness goals. This makes edamame the bean for those who want to lose weight, with 8g of protein and more than 5g of fibre to just 100 calories in as many grams. These beans are the most high-protein legume now readily available in supermarkets, meaning they're a great snack for people looking to put on muscle, too. Edamame beans are eaten as a snack with salt or spices throughout much of East Asia and have made their way into our diets in Britain as a side dish for sushi or a key ingredient in salads and stir fries. 'Edamame are much higher in protein than other beans, while still being very high in magnesium, and a good source of folate and calcium,' Trotman says. 'They also contain phytoestrogens, which research suggests can be helpful for hormonal balance in women.' While not as fibrous as some other varieties of bean, edamame beans still have around 5g of fibre per 100g serving, a sixth of your guideline daily fibre intake – so these beans can keep you feeling full and energised well after lunchtime. Edamame can be bought fresh, frozen or tinned. Trotman suggests 'keeping a bag in the freezer and chucking them into stir-fries and salads as you like'. Black beans are a gut health superhero: with almost 7g of fibre per 100g (nearly a quarter of your daily recommended intake) and dark skins packed with anthocyanins, a powerful antioxidant, they are the best bean to eat to keep your gut happy, Trotman says. Much of the fibre in black beans is made up of resistant starch, which isn't broken down by the small intestine and therefore better feeds your gut bacteria. Research also shows that resistant starch can improve the body's tolerance to sugar, while making us feel more full after meals, helping to avoid post-dinner snacking. 'They're also the bean that's highest in magnesium, aside from edamame,' says Trotman, packing in more iron than pinto beans, too. Those anthocyanins also make black beans good for your heart, and by taking care of your gut, they'll reduce inflammation across the rest of your body too. Trotman's favourite bean is the chickpea – 'I probably eat them two or three times a week,' she says. 'Chickpeas have quite a neutral taste, unlike smoky black beans or nutty pinto beans, so they're easy to add into meals or use instead of heavier carbs like pasta or rice,' she explains. Chickpeas (and kidney beans, too) are much higher in carbohydrates than other kinds of bean, and higher in calories per 100g. But along with their high fibre content, this makes them even more filling than other kinds of bean – and with high levels of calcium, magnesium and zinc, chickpeas promise to 'support your immune system and keep your skin healthy,' Trotman says. What's more, these beans have 'a soft, creamy texture, which makes them great for people who are trying to eat more legumes when they're not so used to including them in their diet,' says Trotman. From Mediterranean salads to Indian curries and Moroccan tagines, there is hardly a cuisine that couldn't benefit from an extra can of chickpeas. Per 100g: 63 calories, 3.3g fibre, 4.7g protein Broad beans, or fava beans, are low in calories yet 'high in magnesium, calcium, iron and potassium', says Trotman. With 8.8g of carbohydrates and 4.7g of protein per 100g serving, these beans are substantial enough to throw a salad around, and will keep you full throughout the day. Per 100g: 58 calories, 7.6g fibre, 4.6g protein Similar to broad beans with added fibre, these neutral-tasting, low-calorie beans are a great base for soups and dips. They're high in folate and iron, too. 'When it comes to your health, these are very similar to broad beans, so pick the one you like the most,' Trotman says. Per 100g: 93 calories, 7.1g fibre, 7.4g protein Butter beans are 'less nutritionally dense' than other kinds of beans on the market, Trotman says, but a 100g serving of them will still provide you with more than 7g of both fibre and protein. 'It's important to find a bean you enjoy too,' Trotman says. 'A lot of people like these beans as part of Spanish dishes or a hearty stew, where they'll still do you a lot of good.' Per 100g: 150 calories, 4.9g fibre, 7.5g protein Kidney beans are packed with isoflavones and anthocyanins, both kinds of antioxidants shown to help prevent diabetes, cancer and heart disease. 'They're also the bean that's highest in iron,' says Trotman. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
