Professor Tim Spector advises shoppers to choose more colourful and bitter-tasting greens instead of iceberg lettuce, as they are rich in polyphenols that support gut health, reduce diabetes risk, and may protect against cancer.
People are being urged to follow a simple rule the next time they're doing their food shop at the supermarket, as it could help lower their risk of diabetes and could protect against cancer.
Sharing a "simple tip to improve your gut health", Professor Tim Spector, an epidemiologist and the founder of Zoe Health, explained that while iceberg lettuce is perhaps the most common, it's somewhat "useless". Instead, he urges shoppers to opt for more colourful and bitter-tasting greens. This is because they contain polyphenols which "are a group of compounds found in plants" and "boast a wide range of health benefits, thanks to their antioxidant and anti-inflammatory properties".
He explained: "Iceberg lettuce is one of the most commonly eaten lettuces, coming in at the top 5 most eaten vegetables in the US, but nutritionally it’s pretty useless.
"Unlike other leafy greens, iceberg lettuce contains almost no polyphenols, a type of defence chemical in plants that act as rocket fuel for your gut microbes and can promote the growth of beneficial bacteria. "For example, lollo rosso, a type of Italian curly loose-leaf lettuce, has 300 times more antioxidant potential than iceberg.
"Next time you choose your salad, try to go for more brightly coloured, bitter-tasting greens if you can, and for added benefit, why not choose a mix of different leaves to increase the plant diversity in your diet, which may help increase the diversity of your gut microbiome. " In his video, Professor Tim Spector added that you should look out for "darker purple varieties" of leaves for "extra polyphenols".
Zoe Health, highlights that polyphenols can help control blood sugar levels, reduce your risk of type 2 diabetes, lower the risk of heart disease and could protect against cancer. Other foods you could add to your shopping list which contain polyphenols include: Summarising the benefits of polyphenols, Zoe says that these "common, natural substances" come with an array of benefits.
While polyphenols may support blood sugar control and benefit heart, skin, gut, and brain health, more research is needed to confirm how safe and effective polyphenol supplements are. In the meantime, the best way to get them is through a varied diet rich in colourful fruits, vegetables, and other whole foods. So if you're ever stuck for dinner options, look at the list above and see what you could add to your dinner.
It could be as simple as adding onions to your gravy during your next Sunday roast or having some almonds and a handful of fruit as a snack with some dark chocolate.
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