These 5 foods are ageing your Skin quicker than you think . . .and what to eat instead
I’m all about maximising what I eat daily for better-looking skin long term, so I welcome this reminder from dietician Simone Austin on what’s good and what’s not so good for our 45+ skin - and I hope you do too.
Q: What 5 foods do you see us women 45+ eating that we THINK are healthy, but aren’t really?
Protein bars: There are so many versions of bars on the market, some which are high in protein, the issue is where is this protein coming from and what other ingredients are there in this bar? If you are lucky the protein might be from whole foods such as nuts, seeds, yoghurt or milk, but it may also be coming from powders where often the ingredients are not disclosed but rather referred to in the ingredient list as a ‘proprietary blend.’ This could be milk powder, soy, rice or pea and may be sourced from any number of places around the world. Read the labels and look for bars that list out the ingredients so you know what you are eating. To keep the carbohydrate low many of the more processed protein bars contain sugar alcohols. These are a hybrid of sugar and alcohol molecules (not the type that makes you drunk!). The sugar alcohols add to the sweetness however they are partially resistant to digestion so can cause bloating and an upset stomach in some people.
Coconut Oil: Even though coconut oil and other oils including extra virgin olive oil have roughly the same kilojoule value they otherwise are quite different. Coconut oil is high in saturated fat whilst an oil such as extra virgin olive oil is high in monounsaturated fat. Coconut oil is a stable oil when cooking with it, but so is fresh, good quality extra virgin olive oil which many people do not know. Extra virgin olive oil is safe for cooking up to 230 degrees, which you wouldn’t cook above at home. Research shows that coconut oil will increase your HDL (good) and LDL (bad) cholesterol whereas extra virgin olive oil will increase the HDL cholesterol only. This is very important for good heart health. Extra virgin olive oil also has the benefit of polyphenol compounds and vitamin E, all which have antioxidant properties to help reduce inflammation and some act as prebiotics and are fermented by gut bacteria which have a positive influence on our mind and body too.
Gluten-free products: For some reason, the gluten-free fad has people thinking that because a food is gluten-free it makes it healthy. Sugar is gluten-free and so are butter and oils so we can make many products gluten-free that are high in these ingredients that are not necessarily nourishing, such as biscuits. Gluten is a protein found in wheat and some other grains. It is what gives bread it’s nice elasticity and why gluten-free bread is quite crumbly. Following a gluten-free diet is important for those with diagnosed coeliac disease however for others is often not necessary. It can mean missing out on lots of beneficial nutrients, particularly dietary fibre due to the restriction on different grains. The cereal grains are important food for our gut bacteria. We know that gut bacteria play a huge role in influencing so much of our body including hormones and immune functions. If you are following gluten-free because you feel it reduces your bloating get some advice from a dietitian it may actually be due to something else such as FODMAP or a wheat intolerance, which means you can have some wheat and other gluten-containing grains such as oats and enjoy the nourishment they bring. Often the gluten-free products have added sugar, oils and salt to improve texture and flavour- beware.
Fruit juice: How many oranges does it take to make a glass of juice, probably around 4? You wouldn’t sit and eat four oranges in a row but when drinking juice you are drinking the sugar from four oranges in one go! Yes, fruit is packed with goodness however fruit juice has much of this removed. Most of the dietary fibre, often including the peel has been removed to make juice. Fruit juice has about the same, and sometimes more sugar naturally present in it than soft drink, around 10% sugar. The fruit juice will have some vitamins and minerals so still a better choice than soft drink, but in most cases eat your fruit and drink water, or keep the fruit juice glass small, around ½ a glass or 125ml.
Smoothies: How delicious is a smoothie! They are a little like fruit juice and depending on size and ingredients can be a great source of nourishment but can also be a big source of fast-released sugar. Because the ingredients in a smoothie are blended to a liquid they are digested much faster than if you were eating them whole, hence the sugar enters the bloodstream much faster, they are high glycaemic index (GI). This means your body will need to release more insulin quickly to balance the blood glucose levels. Keep smoothie sizes small. Place the ingredients out first and take a look. Is this more than you would eat in one go? If it is then this is too much, unless your aim is for weight gain and getting in as many kilojoules and nutrients as you can in one go. Many of us add in enough fruit for 2 days (3 or 4 serves). Add in a protein source such as milk, yoghurt and nuts and read labels if using plant milks as many are very low in protein and are lacking the calcium of good old fashioned cow’s milk which will nicely give you both.
Q: What do you wish we were eating instead (that would help to maximise the health of our skin, hormones, mental health) ?
More nuts : Eat a handful of nuts a day. Research has shown diets enriched with nuts do not increase body weight, body mass index or waist circumference so no need to fear eating nuts every day. The healthy fats of nuts are important for all cells including our skin and for hormone production. Nuts also come with plenty of minerals such as selenium and magnesium along with vitamin E. Tree nuts have plenty of phytochemicals for antioxidant action. Some of the fibre in nuts acts as prebiotic fibre for our gut bacteria to feed on improving our gut health which influences our overall health including our mental health.
Extra virgin olive oil: Drizzle extra virgin olive oil liberally on your food. It helps vegetables taste better which means you will eat more. We all know the benefit of more vegetables has on our health and with around 93% of Australian’s not eating the recommended 5 serves a day we need to do something to get us on the way. Extra virgin olive oil and other fats will increase the absorption of fat soluble vitamins, vitamins A,D,E and K. We know that vitamin D is important for many functions in our body and ensuring we have adequate levels particularly for those suffering with depression. The antioxidant compounds found in extra virgin olive oil along with the anti-inflammatory properties of the unique compound oleocanthal make it a must-have. It has been used for centuries to treat skin ailments.
Eggs: Eating the whole egg, not just the egg white is a must. The egg white holds most of the protein but the egg yolk contains most of the choline and a small amount of vitamin D. Not many foods contain vitamin D so including eggs is a great way to boost your intake for your skin, bones and possibly your mood. Choline is a nutrient particularly important for brain development, reducing cognitive decline and to create fats essential for strong cell membranes. Let’s not forget the valuable complete protein eggs provide and how easy they are to prepare. [It’s] Goodness that comes in nature’s own packaging. Eat them for breakfast, in a salad at lunch, in an omelette for dinner or as a snack on their own.
Legumes and Lentils: Legumes and lentil eating seems to be on the rise however still not enough. They are a great plant source of protein, iron and zinc along with all sorts of fibre to keep us regular, help control cholesterol levels and feed our good gut bacteria. They provide slow-release carbohydrates for more sustained energy and are considered low glycaemic index (GI). They may give you wind but start slow and gradually let your gut bacteria adjust and over time you are likely to tolerate more. Whether using canned or dried varieties they are all great to be eating. Try in dips such as hummus, in soup or chilli con carne or even add black beans to chocolate brownies!
Fermented Foods: Fermented foods are more than kombuchas and kimchi. Think miso, olives, sauerkraut, sourdough bread, aged cheeses, pickled onions, yoghurt and more. Looking after our gut health seems to be one of the most important things for our health, including our mental health. It is not just the good bugs but also the metabolites produced during the fermenting process that we think is good for our health. These can also feed our gut bacteria so even though the fermented vegetables on the shelf may be pasteurised, which kills off the bacteria, the metabolites they produced during the fermentation process will still be there. You could also make your own fermented vegetables and then the good gut bugs will still be there! This also increases the variety of vegetables you are eating so you have all the goodness they offer as well.
Simone Austin is an accredited practising dietitian, author of Eat Like an Athlete and works with Swisse Wellness.
(Instagram: @simone_austin)
NOTE: I’m not paid to endorse any of these services or products. I only recommend what I know really works.
