Gut health expert Professor Tim Spector has shared a few simple, budget-friendly food swaps that could boost your weight loss efforts and contribute to a healthier diet
Professor Tim Spector suggested making one 50p food swap(Image: ZOE/YouTube)
January is typically a time when many of us focus on shedding those extra pounds gained over the festive period, keen to kick-start the new year with healthier eating habits.
However, it’s also a month when finances can be tight, thanks to the excesses of Christmas and the long wait for January’s payday.
With this in mind, gut health expert Professor Tim Spector has shared some savvy food swaps that won’t break the bank, but could boost your health.
One of his top tips is to ditch white rice in favour of grains. Despite common misconceptions that white rice is a healthy choice, Professor Tim warns that our bodies convert it into sugar, potentially leading to inflammation.
Instead, he advocates for whole grains and beans as healthier alternatives.
Professor Tim Spector is an expert in gut health(Image: ZOE/YouTube)
Speaking to The Telegraph about his Channel 4 programme ‘What Not to Eat’, he explained: “Nearly all the families on the show made the mistake of thinking that white rice is healthy. You can get a tin for about 50p so they are incredibly good value. You don’t have to have pure carbs on your plate all the time.”
In addition to rethinking dinner staples, Professor Tim also offered advice on healthier snacking options for the afternoon and evening. Rather than reaching for sugary treats, he suggests opting for fruit, dark chocolate, or nuts.
Professor Tim has previously touted dark chocolate as a potential boost for gut health. In an Instagram post last year, he highlighted its sometimes rich content of polyphenols, a type of phytonutrient.
He wrote: “Polyphenols are compounds that plants produce to themselves… They’re like rocket fuel for your gut microbes. These are a little bit less common but they still pack a punch because stilbenes are found in grapes, berries, peanuts and, my favourite, red wine.
“You can find these polyphenols in coffee, extra virgin olive oil, my favourite, and in nuts and dark chocolate too. That’s right, your morning coffee and a piece of dark chocolate can be part of a polyphenol-rich diet.”
Professor Tim Spector(Image: Getty)
The professor’s endorsement of dark chocolate might raise eyebrows, given the treat’s reputation for being unhealthy. However, research suggests it could offer some benefits if consumed in moderation and at the right time.
Addressing the impact of dark chocolate on heart health, the British Heart Foundation (BHF) acknowledged that while there is some evidence of benefits, it varies from product to product.
They stated: “Dark chocolate contains more flavanols than milk chocolate, and these chemicals have been linked to some heart-health benefits, including lowering high blood pressure.
“We do not know the exact amount of flavanols in different chocolate products, so it’s hard to know how much you are actually getting. There is no harm in eating small amounts of dark chocolate a few times a week as part of a balanced diet.”