Fatty meat and full-fat dairy!
My genetic risk of obesity and type 2 diabetes is very high and I carry the highest risk in the PPARG gene and in several other genes, which are also associated with an increased risk of obesity and type 2 diabetes.
This means I am very sensitive to the type and amount of fat in the diet, especially saturated fat.
So, it is really important I keep saturated fats (fatty meats and full-fat dairy) to less than 10% of my daily energy intake and increase my intake of mono-unsaturated fats, such as olive oil and avocados.
Foods I eat!
Fatty wild fish such as salmon, 70% dark chocolate and a diverse array of different coloured vegetables.
Additionally, I carry the high-risk result in both the IL6 and TNFA genes, and this predisposes me to a greater risk of inflammation, insulin resistance and raised blood pressure.
So again it is important I keep my intake of saturated fat to the minimum and make sure I have an adequate daily intake of omega-3 fatty acids (such as fatty wild fish) and antioxidants (lots of different coloured fruit and veg.
One genetic marker that we look at in our diet & fitness DNA test, is associated with antioxidant requirement. And there is evidence that those without the variant and who have a lower consumption of fruits and vegetables, which are rich in antioxidants, are at an increased risk of certain cancers.
Having this knowledge encourages me to make sure every meal of the day is packed with a wide diversity of different coloured vegetables such as mixed peppers, butternut squash, spinach, beetroot and other antioxidant-rich foods. And I don’t feel any guilt enjoying a couple of pieces a day of 70% dark chocolate, which is packed with antioxidants.
In fact, recent research demonstrates that chocolate is a rich source of antioxidants and contains more polyphenols and flavanols than fruit juice!