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In this edition of our Nutrition and Wellbeing Clinic newsletter you can learn:
  • The truth about modern fried foods
  • What’s cooking at our popular Culinary Medicine Cookshops
  • How the size of your utensils can affect your portions
  • A Persian inspired recipe to warm you up
  • Extra benefits you can expect from adequate water
  • News on the revamped official GI website


Why You Shouldn’t Eat Fried Food

We all know the allure of the familiar smell of fried foods as you walk by the local fish and chip shop or the unmistakeable aroma of big burger chains. Delicious but deadly, fried foods are strongly linked to heart disease and stroke. And we have new research to support this!

A new 2021 study from China found that the risk of these deadly chronic diseases rises with every 113 g serve per week! That’s just one cheeseburger! So your weekly takeaway night could easily be causing your heart serious long term damage.

In this study, researchers combined data from 17 studies, involving more than 560,000 people with nearly 37,000 major cardiovascular events, such as heart attack or stroke. The study findings showed that compared with people who ate the lowest amount of fried food per week, those who ate the highest amount had a 28% greater risk of major cardiovascular events, a 22% higher risk of heart disease and a 37% higher risk of heart failure. And, for those who ate fried food more than once a week, these risks increased by 3%, 2% and 12%, respectively, with each additional 113 g weekly serving.

Could this information be relevant for you? Maybe you do a drive through to pick up breakfast or lunch on the go? We can easily forget the frequency of such exposures, unless we regularly record them in a food diary.

While the exact mechanisms of how fried foods cause heart disease and stroke are not fully understood yet, several risks stand out.

1.    Processed fats and too many animal foods

Many studies have found that plant based dietary patterns have a protective effect against stroke, whereas Westernized eating patterns, particularly those including more animal foods, processed fats and added sugars, have a detrimental effect. For example, African-Americans are five times as likely to die from a stroke in middle age. In this population, it is thought that a ‘Southern-style diet’, characterized by a lot of fried foods and meat, may play a role in increasing their risk of stroke, whereas eating a more plant-based diet lacking in such fried foods could help reduce their (and everyone’s) stroke risk.

2.    Not enough protective plant foods

After World War II, nutrition scientist Professor Ancel Keys was impressed by the low rates of heart disease in Greece and initiated his famous Seven Countries Study. He and his team found that the rate of fatal heart disease on the Greek Island of Crete was up to 20 times lower than in the United States! Residents from this island at the time also had the lowest cancer rates and fewest deaths overall compared to men from 15 other populations representing seven countries from four regions of the world (US, Northern Europe, Southern Europe, Japan). So what were they eating? They consumed a traditional Mediterranean style diet, which characteristically includes no ultraprocessed and fast food, very little meat and is more than 90% plant based, which goes a long way to explain why heart disease was such a rarity. The superior nutrition quality of unprocessed plant food meals (high in fibre and rich in multiple antioxidants) provides protection for a healthy heart and blood vessels.

3.    Frying creates inflammatory by-products

Fried foods can contain harmful trans fatty acids from hydrogenated vegetable oils, and frying also increases the production of various chemical by-products that fast forward inflammatory reactions within your body. For example, Advanced Glycation Endproducts are formed when fish and potato are turned into fish and chips rather than being steamed or stewed. And, many fried and processed snacks foods (even if they are labelled as vegan or organic) will deliver acrylamide to your mouth, which is also known to be proinflammatory. The problem is that inflammation in your body drives many chronic diseases, including cancer and heart disease.



“I can remember walking as a child. It was not customary to say you were fatigued. It was customary to complete the goal of the expedition.”

- Katharine Hepburn

What’s Cooking – How to Cook Ancient Grains & Legumes + Master the Pressure Cooker with Dr Sue Radd

Eating legumes and intact wholegrains on a daily basis is crucially important to tone down oxidative stress, chronic systemic inflammation and elevated blood sugar/insulin levels in your body. Yet, most Aussies are missing out on these healing foods or don’t get enough in their day.
What you will learn at this event:
  • Why legumes and wholegrains should frequently appear on your menu - what’s in it for you?
  • How these foods can help boost disease busting plant protein intake
  • Why legumes are the perfect swap for meat as they also supply iron, zinc and calcium
  • That these foods supply more fibre per serve than even fruits and vegetables, as well as important phytonutrients to feed your microbiome
  • Dr Radd will also show you have to use a pressure cooker to shave 75% off usual cooking times!
So, bring all your nutrition questions and get inspired to eat a more plant based diet without missing out on taste and the good nutrients found in meat.
This event is ideal if you have diabetes, heart disease risk factors such as high cholesterol or blood pressure, any type of arthritis, inflammatory bowel disease, asthma, autoimmune disorders, constipation, diverticulosis, fatty liver, Parkinson’s disease or are concerned about your memory!
WHEN: 3rd August 2021, 6:00 pm to 8:00 pm 
WHERE: Our clinic demo kitchen seminar room, Castle Hill
COST: $110 per ticket (includes tasting plates, recipes & handouts)
But you’d better get your skates on if you want to grab a seat. Call 9899 5208 now. If we’re already fully booked, ask the receptionist to put your name on a VIP list so you can be notified as soon as we announce another event.


Food Matters – Mind Your Portions with Dr Sue Radd

Are you fully aware of the size of your plate, bowl and spoon? Could this be promoting slow weight gain that’s gone under your radar?


Recipe – Persian Herb Stew with Black-eyed Beans

Known as ‘ghormeh sabzi’, this popular Persian dish is traditionally made with kidney beans, lamb and a ton of herbs including fenugreek leaves. Variations exist including our lighter meat free version with black-eyed beans and more readily available herbs. While it will take some time to make, you can prepare this dish in advance and its perfect for leftovers. The extraordinary amount of herbs and lemon come together beautifully to create a unique flavour.  Try it!


Food InFocus – Water Means Life: Surprising Facts About Everyday Ordinary Water!

Do you suffer from headaches, constipation and kidney stones? Would you like to reduce your risk of heart attack and bladder cancer or improve your everyday thinking ability? Watch this short segment with Dr Sue Radd:


Website – The Glycaemic Index

Did you hear that the official Glycaemic Index (GI) website has undergone a revamp? The Glycaemic Index website is run by The GI Foundation and supported by Sydney University and Diabetes NSW & ACT.

So how can this website be useful to you and what new things can be found?

Firstly, it’s helpful to understand what GI actually is. As the website explains….”The Glycemic Index (GI) is a tool that measures how carbohydrates affect blood glucose levels. It then ranks the quality of carbohydrates based on this score. Carbohydrates are an essential part of our diet since they provide fuel for the brain, most other organs and muscles during exercise. However, not all carbohydrate foods are equal.”

If you are someone with diabetes or insulin resistance, learning how to lower the GI of your meals can help you more optimally manage your blood sugar levels. If you are someone just bamboozled when it comes to carbohydrates, this website can provide helpful advice and factsheets to send you in the right (evidence based) direction.
What can you find there:
  • Resources and factsheets explaining carbohydrates and the GI
  • Low GI tools including food swaps and recipes
  • The updated GI index, which allows you to search specific foods and their GI value
  • New information to calculate the Glycaemic Load (ask your dietitian about this one)
  • Sample meal plans
  • Information and tips related specifically to heart disease, weight management and pregnancy

Check out the new and improved site here:

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