Nutritional Labelling on Packaging Set To Change Hugely

I saw this a while ago and thought it might be worth sharing that big changes are coming to the way you view nutritional info on packaged items.

nutrition label

What’s changed?

  • less of a focus on fat, more on calories and sugars (with both in bold & large font)
  • % added sugars will be added
  • servings will be displayed per container, rather than per serving
  • vitamin D and potassium levels added

For a deeper insight into how food labelling will look worldwide, take a look here – http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

 

Is Pasta Bad For IBS? Which Carbs Can I Eat?

Ever eaten a whole bowl of pasta, become incredibly bloated, then suffered awful abdominal cramps afterwards?

If you suffer with IBS, chances are that you’ve definitely experienced some form of pasta hangover. But cutting out pasta is hard, especially if it’s your main carb which you use to fill up with.

The best tasting pastas are the white flour, processed types, which offer low nutritional benefits and limited fibre. On the flip side, whole wheat pasta is full of fibre, have greater nutritional value and, as a complex carbohydrate, takes longer to break down and gives your digestive system much longer to process each forkful. Whole wheat pasta is even recommended on the IBS Low FODMAP list of good foods to eat (http://patient.info/health/irritable-bowel-syndrome-diet-sheet). NB: This diet sheet only mentions ‘pasta’, but should really state the whole-wheat variety only.

So when looking for a pasta, go for whole wheat, but if you really don’t want to dabble with durum wheat flour, egg, or semolina at all (if you think they may be your trigger foods), there are plenty of pasta substitutes available.

If you’ve not been paying attention, Courgetti is now a BIG thing – big because health enthusiasts get to eat pasta without any of the bloat. Purely spiralised courgette, you get all the texture of spaghetti, with none of the drawbacks. My favourite ready-made courgetti (because I don’t own a spiraliser) is BOL foods Italian Tomato Courgetti, made with brocolli, beans, sun-dried tomatoes and of course courgettes.

BOL-Italian-Tomato-Courgetti_OFF

If you really want pasta but so don’t want the bloaty part, try these awesome gluten free pastas from Explore Asian. They’re completely bean-based with no additives, meaning you can finally eat pasta but still feel clean and nourished afterwards.My favourite is the Edamame Fettucini, which cooks in minutes and tastes amazing with tons of peas, shoots and beans.

mung_bean_edamame_US_1280__61185.1409959273.1280.1280

Still not sure about which way to go when craving carbs? Check out these 8 Ways To Prevent Bloating & Have More Energy and easily beat the bloat, everyday!

 

 

 

Best IBS-Friendly Hummus Recipes Online (My Top 5)

Best for: Health Conscious Hummus Fans

Tahini-free Hummus

Although traditional hummus comes packed with tahini, this recipe takes out the tahini but keeps the flavour in.

ibs friendly hummus recipes tahini free

Tahini is a paste made from hulled sesame seeds, so it’s not super bad for you, but it is high in fats (although these are healthy fats). If you’re following a low calorie/low fat diet, this might be the best hummus recipe for you. Take the tahini out and you get to appreciate a greater myriad of flavours, including the zesty lemon juice and garlic.

Ingredients: Chickpeas, Garlic, Fresh lemon juice, Salt, Olive oil, Cumin, Water, Paprika.

Recipe: http://hintofjoes.com/easy-hummus-without-tahini/

Best for: Interesting Flavour

Peanut Butter Hummus

If you follow this blog, you’ll know peanut butter is my no.1 for creaminess and full rich flavour, so imagine how great this hummus recipe tastes! A perfect accompaniment to the meaty chickpeas and fresh yogurt, it really is the most decadent hummus recipe I know.

ibs friendly hummus recipes peanut butter

This peanut butter hummus works particularly well in places where you’d use peanut butter by itself – such as on toast or with celery – and is a great alternative if you’re running low on the nutty stuff.

Ingredients: Chickpeas, Garlic, Olive Oil, Smooth Peanut Butter, Lemon Juice, Salt, Cumin, Greek Yogurt, Peanuts, Paprika.

Recipe: https://www.nigella.com/recipes/peanut-butter-hummus

Best for: Classic taste

Easy Hummus

Hummus is a great dip to make because it’s so healthy for you – but also because it’s so easy. Just bang everything together in a food processor and let the magic happen all by itself! This recipe is one of my favourite simple but delicious hummus recipes and tastes even better than the shop-bought kinds. I tend to add a little extra lemon juice to this to give it the lightness I look for in a hummus:)

ibs friendly hummus recipe easy

Ingredients: Chickpeas, Tahini, Extra Virgin Olive Oil, Garlic, Lemon Juice, Black Pepper, Cumin, Parsley.

Recipe: http://markbittman.com/recipe/hummus/

Best for: Added Protein

Chicken Broth Hummus

This may sound a little different – but it tastes great. The broth gives the meaty chickpeas even more meaty flavour and just that little bit savoury if you want a paste that tastes more like a meal than just a meaningless dip you could do without. If you get the balance just right and thicken it out a bit more with a little added tahini you could easily just eat this by itself straight from the tub!

Ingredients: Chicken Broth, Chickpeas, Garlic, Lemon Juice, Tahini, Salt, Cumin, Cayenne Pepper.

Recipe: http://abstractfitness.ca/recipe/the-best-homemade-hummus-recipe-ever/

Best for: A spicy kick!

Jalapeno Hummus

Some people complain that hummus is a bit of a bland dip – probably because it’s beige, healthy and is made of virtually 4 ingredients – so this jalapeno dip is perfect for all the nay-sayers!

ibs friendly hummus recipe jalapeno

Delectably zingy and full of kick, you can enjoy this on blander items like pita bread and feel like you’ve really treated yourself. If you don’t like your dips too spicy, just tinker with the amount of jalapenos until you’re completely happy – the joys of healthy home-baking!

Ingredients: Chickpeas, Coriander, Garlic, Jalapenos, Lemon Juice, Lime Juice, Salt, Pepper, Olive Oil, Water.

Recipe: http://www.foodfaithfitness.com/hummus-recipe-jalapeno-lime/

Best Protein Energy Bars For IBS

Like anybody else who loves to snack, I love protein energy bars because they’re simply the best solution to settling sugary cravings, with no guilt. But that’s not to say all protein bars are good for you – a lot of them are packed with sugar, syrups, flavourings, etc. which don’t agree with IBS sufferers, so selecting the perfect energy bar for you is essential and some consideration should be taken before tucking in.

I’ve tried making my own healthy gluten-free raw banana energy balls in the past, and these were so tasty I couldn’t help but make a fresh batch every week. However, if you don’t have the time, want to try different flavours, or prefer a bar over a ball, I’d suggest trying these amazing protein energy snacks, which are perfect for IBS sufferers and health enthusiasts alike. J

Boost Balls (boostball.com)

These little balls are packed with real fruit and nuts and are naturally stuffed with over 20% of protein. Free from gluten, wheat, soy and refined sugars, these are ideal for a happy gut, not to mention the have a delicious dessert-like taste and gooey mouthfeel.

protein energy bars for ibs coconut fudge cake

My favourite from their gorgeous bunch were the Coconut Fudge Cake balls which were deceptively creamy yet had the added texture from the desiccated coconut. Very very delicious – tastes just like a healthy Bounty bar in ball form!

Crobar (gathrfoods.com)

Cricket flour is all the rage in the protein world at the moment, and I’ve tried out some in the past (see here for my Exo Protein review), that’s why I was super hyped to try Gathrfoods latest offering, Crobar.

protein energy bars for ibs coffee vanilla crobar

Naturally high in protein from the cricket flour and with loads of flavours to choose from – from fruity berry bars to chocolatey cacao bars, there’s something to suit every craving. My favourite has to be the coffee, vanilla & cricket flour flavour as it gave me that incredible caffeine hit without drinking any coffee (see here why coffee is massively disruptive for IBS) and gave me the gooiness of a delicious dessert – winner!

Nookie Bars (nookiebar.com)

So – these look a bit messy and weird (especially the spirulina one), but I promise you they’re anything but. Although on first glance they look like they’ll melt everywhere, they actually keep their shape exactly the same as any other nut butter bar. My favourite was 100% the spirulina bar which is made with almond butter, spirulina and big fat chocolate chunks – just don’t be put off by the deep green colour as it’s actually the best tasting one! Light yet super chocolatey they’re a great solution for nut butter lovers on the move who need a quick high protein pick-up.

protein energy bars for ibs spirulina almond butter chocolate nookie bar.png

Free from refined sugars and syrups with no hydrogenated oils, these bars feel homemade and like they’re made with love, which thankfully is miles away from the mass production of companies like Mars & Nestle who try to sell ‘healthy protein bars’ which really aren’t healthy in the slightest. The Nookie Bars were my personal favourites of the bunch – so much so that when I finished my last one I may as well as have held a memorial service I mourned for that long.

 

 

 

What’s the difference between maple syrup & golden syrup?

Repeatedly we’re told that maple syrup is the answer to all our natural sweetness problems. You’ll see ‘pure maple syrup’ in recipes throughout the health webosphere. but what does it really mean, and is maple syrup even any better for you than straight up sugary golden syrup?

What’s the difference between maple syrup & golden syrup?

Next time you come across a recipe that asks for pure maple syrup, you might think just using golden syrup is the same, not to mention cheaper, more readily available and, as a syrup, there’s no difference. If only that were true! Take a look at the difference between maple and golden syrup to see which you should be using in your healthy baking.

Maple Syrup

maple syrup vs golden syrup

What’s the difference: in form?

Maple syrup is made from the sap of sugar maple, red maple of black maple trees.

What’s the difference: in process?

Sap is drained from the tree and then boiled down until pure syrup. They’re then graded by their purity – golden grades are mild and dark grades are intense.

Related posts: What’s the difference: honey vs. raw honey vs. agave nectar?

What’s the difference: in nutritional value?

Sucrose is the prime sugar in maple syrup, which is purely from the syrup with no chemicals or preservatives. Made up of 32% water, 67% carbs (90% being sugars) with high levels of manganese and riboflavin. Imitation maple syrups are also available, which use less pure maple syrup, and are likely to be nutritionally deficient compared to pure maple syrup.

Golden Syrup

golden syrup vs maple syrup

What’s the difference: in form?

Golden syrup is made from refining sugar cane or sugar beets into an inverted sugar syrup.

 

What’s the difference: in process?

Sugar cane or sugar beets are refined by either dissolving or evaporating the sugar crystals into fructose and glucose or by treating with enzymes.

What’s the difference: in taste?

Golden syrup is sweeter than table sugar and is higher in fructose and glucose.

What’s the difference between soy milk & cow’s dairy milk?

Lactose intolerant? Converted to soy milk because you think it’s healthier? Not sure whether to fear dairy or not? Get all the answers you need about the differences between soy milk & dairy milk to see which type you should be choosing…

What’s the difference between soy milk & cow’s dairy milk?

Cow’s milk

What’s the difference: in form?

Cow’s milk comes from the mammary glands of the cow.

Related posts: What’s the difference between a food allergy and a food intolerance?

What’s the difference: in processing?

Cow’s milk is pasteurised so that any pathogens are destroyed before consumption. The milk is heated to kill bacteria, and then cooled quickly. Some people prefer raw milk as the process of pasteurisation tends to kill some of the vitamins and minerals in the product.

What’s the difference: in nutritional value?

Cow’s milk is naturally rich in protein (around 30-35g per litre), magnesium, potassium, and calcium. Lactose is also high in cow’s milk, which is a composite of glucose and galactose, giving the milk its natural sweetness. Around 40% of whole milk’s calories is the lactose. For centuries, humans have had trouble digesting lactose, as adults in the caveman era did not produce the enzyme, lactase, needed to digest lactose. Nowadays we can digest lactose, but there is still a good percentage of the population who struggle with lactose intolerance because the lactase enzyme slowly declines in productivity the older we get.

cows milk vs soy milk

Soy Milk

What’s the difference: in form?

Soy milk is made from whole soybeans or soy flour, which are soaked and then ground down in water to produce a liquid milk. Whereas whole cow’s milk is all milk, soy milk is mostly water, at a ratio of 10:1 for water:soybean.

What’s the difference: in processing?

As soy milk comes from soybeans, no pasteurisation is necessary. Instead, the beans are steeped overnight, then heated to improve its flavour and sterilise the milk.

What’s the difference: in nutritional value?

Per 100ml, soy milk has 80 kcal, 4g carbs, 1g sugar, 4g fat, vitamins, calcium, magnesium and 7g protein. There is more protein in soy milk than cow’s milk, but soy milk tends to be fortified with more sugar and saturated fat, with a significantly reduced flavour profile than traditional milk.

soy milk vs cows milk

Mars & Snickers Protein Bars Hit UK Shelves

Everywhere you go these days, protein versions of your favourite products are on the shelves. From Weetabix Protein, to Nature Valley Protein Bars, to Special K Protein, the food industry knows that what their consumers want – and that’s more protein in their lives.

Recent studies have suggested despite eating more meat than ever before, we’re still deficient in protein. Not to mention how it keeps you fuller for longer and repairs and recovers your muscles. So protein is in – which means the big boys can cash in quickly.

Mars Inc. have done just that and have recently announced a new protein version of their Mars & Snicker chocolate bars. But what does this mean? Is there less chocolate, replaced by powdered protein? Is it healthier for you that the normal calorie-laden chocolate bars? Is there even that much protein in the bars, or is it just another buzzword to dump on the packaging?

15_Protein JKR

What’s the difference between normal Mars & Snickers vs protein Mars & Snickers?

Related posts: Can We Trust The Big Candy Companies With Our Calories?

Mars

Calories

Normal Mars: 165 kcal – winner!

Protein Mars: 350 kcal

Saturated Fat

Normal Mars: 3g – winner!

Protein Mars: 4.5g

Carbs

Normal Mars: 25.7g – winner!

Protein Mars: 39g

Sugars

Normal Mars: 20.8g – winner!

Protein Mars: 23g

Protein

Normal Mars: 1.1g

Protein Mars: 33g – winner!

Ingredients

Normal Mars: Sugar, Glucose Syrup (Sources include Wheat), Milk Solids, Vegetable Fat, Cocoa Butter, Cocoa Mass, Barley Malt Extract, Cocoa Powder, Emulsifier (Soy Lecithin), Salt , Egg White, Natural Flavour (Vanilla Extract).

Protein Mars: Protein Blend (39%) (Hydrolysed Collagen, Soya Protein Isolate, Milk Protein Isolate, Skimmed Milk Powder, Whey Protein Concentrate (from Milk), Egg Albumen, Emulsifier (Soya Lecithin)), Caramel (16%), (Sweetened Condensed Skimmed Milk, Glucose Syrup, Invert Sugar Syrup, Palm Oil, Butter (from Milk), Sugar, Emulsifier (E471), Stabiliser (Pectin), Salt, Natural Flavouring), Milk Chocolate (15%) (Sugar, Cocoa Butter, Skimmed Milk Powder, Cocoa Mass, Lactose and Protein from Whey (Milk), Palm Fat, Whey Powder (from Milk), Milk Fat, Emulsifier (Soya Lecithin), Natural Vanilla Extract), Humectant (Glycerol), Fructo-Oligosaccharide, Humectant (Maltitol), Flavourings, Fat-Reduced Cocoa Powder, Barley Malt Extract, Salt.

 

Snickers

Calories

Normal Snickers: 250 kcal – winner!

Protein Snickers: 390 kcal

Saturated Fat

Normal Snickers: 4.5g – winner!

Protein Snickers: 5.3g

Carbs

Normal Snickers: 33g – winner!

Protein Snickers: 36g

Sugars

Normal Snickers: 27g

Protein Snickers: 18.6g – winner!

Protein

Normal Snickers: 4g

Protein Snickers: 35.6g – winner!

Ingredients

Normal Snickers: MILK CHOCOLATE (SUGAR, COCOA BUTTER, CHOCOLATE, SKIM MILK, LACTOSE, MILKFAT, SOY LECITHIN, ARTIFICIAL FLAVOR), PEANUTS, CORN SYRUP, SUGAR, PALM OIL, SKIM MILK, LACTOSE, PARTIALLY HYDROGENATED SOYBEAN OIL, SALT, EGG WHITES, ARTIFICIAL FLAVOR. ALLERGY INFORMATION: CONTAINS PEANUTS, MILK, EGG AND SOY. MAY CONTAIN TREE NUTS.

Protein Snickers: Protein Blend (33%) (Hydrolysed Collagen, Milk Protein Isolate, Milk Protein, Whey Protein Concentrate Milk, Emulsifier (Soya Lecithin)), Milk Chocolate (15%), (Sugar, Cocoa Butter, Skimmed Milk Powder, Cocoa Mass, Lactose and Protein from whey (Milk), Palm Fat, Whey Powder (Milk), Milk Fat, Emulsifier (Soya Lecithin), Natural Vanilla Extract), Caramel (14%) (Sweetened Condensed Skimmed Milk, Glucose Syrup, Invert Sugar Syrup, Palm Oil, Butter (Milk), Sugar, Emulsifier (E471), Stabiliser (Pectin), Salt, Natural Flavouring), Humectant (Maltitol), Peanuts (10%), Humectant (Glycerine), Peanut Flour, Fructo-Oligosaccharide, Natural Flavouring (Peanut), Salt, Colour (Plain Caramel), Antioxidant (Natural Mixed Tocopherols).


It’s easy to see that the new protein range is NOT any healthier than their chocolatey counterpart – in fact, the only place where it does show any healthfulness is with the increased amount of protein.

However, when you also consider the added sugar, carbs and saturated fat which compensate for adding in the more protein, it’s really not worth it. Plus, the new protein chocolate bars are available on Amazon for RRP £2.19, a much higher price than the normal bars.

Of course, they do weigh more and have more premium protein ingredients in them, but there is still palm fat, glucose syrup, and palm oil which make this just as bad, if not worse, than a normal Mars or Snickers bar. Avoid if you want to watch your waistline – and save yourself some extra cash!