7<\/p>\n Do you know which milk is best and worst for your health? Experts reveal allCredit: Getty<\/p>\n But with so much choice down every supermarket aisle<\/a>, it can be hard to know which products are best to go for.<\/p>\n Some are packed with health<\/a> benefits, from gut-loving fibre<\/a> to essential vitamins and minerals<\/a>.<\/p>\n Others, won\u2019t be doing you any favours.\u00a0<\/p>\n Here, Dr Federica Amati, head nutritionist at health app ZOE<\/a>, reveals what\u2019s best to pop in your trolley, and what you should avoid at all costs\u2026\u00a0<\/p>\n MILK\u00a0 7<\/p>\n THE milk<\/a> aisle has expanded considerably in recent years thanks to veganism<\/a>, lactose intolerance<\/a> and the rise in plant milks<\/a> – from rice to oat and even pea milk.\u00a0<\/p>\n But cow\u2019s milk<\/a> remains the most nutritious option, according to Dr Amati.<\/p>\n \u201cIt\u2019s an excellent source of protein, calcium, potassium, and a range of vitamins,\u201d she says.\u00a0<\/p>\n \u201cWhole, semi and skimmed milk can all be part of a healthy diet, so it\u2019s mostly down to personal choice.\u00a0<\/p>\n \u201cIt\u2019s worth knowing that when fat is removed from milk however, some of the fat-soluble vitamins, like A, D and E, are removed along with it.\u201d<\/p>\n When it comes to plant milks, take extra care.\u00a0<\/p>\n The healthiest biscuits to add to your shopping basket if you can’t resist them<\/p>\n \u201cAlways read the label,\u201d Dr Amati adds. \u201cSome can contain added sugars and sweeteners or emulsifiers, so opt for a brand with the fewest ingredients.<\/p>\n \u201cI don\u2019t recommend rice and almond milks as they tend to have the unhealthiest additives and aren\u2019t nutritious.\u00a0<\/p>\n \u201cRice milk is actively discouraged for under-fives because of its arsenic content.\u201d\u00a0<\/p>\n Generally, non-dairy options<\/a> tend to be lower in protein and vitamins too.\u00a0<\/p>\n For example, there is 7g of protein in 200ml of whole milk, versus 0.4g in Tilda rice milk. <\/p>\n The best oil is rich in healthy fats, polyphenols and other bioactive compounds that support your health<\/p>\n Dr Federica AmatiNutritionist <\/p><\/blockquote>\n Research published in the Current Environmental Health Report<\/a> found that a complete shift from dairy to plant-based milk could result in lower intakes of protein<\/a>, phosphorus and choline, as well as vitamin B12<\/a> and calcium<\/a>, if the products aren\u2019t fortified.<\/p>\n If there\u2019s one milk you should definitely avoid, Dr Amati says it\u2019s raw cow\u2019s milk, which is unpasteurised.\u00a0<\/p>\n \u201cI know it\u2019s fashionable at the moment, but there\u2019s no evidence at all that it has any extra benefits and plenty of evidence that it can cause serious illness,\u201d she adds.\u00a0<\/p>\n This includes harmful bacteria such as salmonella<\/a>, E. coli<\/a> and listeria<\/a>.\u00a0<\/p>\n Research in the journal Emerging Infectious Diseases<\/a> showed that raw milk<\/a> or cheese causes 840 times more illnesses than pasteurised dairy.<\/p>\n BREAD 7<\/p>\n FROM morning jam-on-toast to hearty lunchtime sandwiches, bread<\/a> is likely to appear in your day at some point.\u00a0<\/p>\n In fact, over half a kilo of bread is consumed per person every week in UK households, according to Statistica<\/a>.\u00a0<\/p>\n But which loaf is best? Dr Amari says without a doubt, it\u2019s wholegrain.\u00a0<\/p>\n \u201cLook for a loaf where you can see actual seeds too,\u201d she adds.<\/p>\n \u201cSeeds are nutrient-dense and contain healthy fats.\u00a0<\/p>\n \u201cAlso, look for a brand that has the least unrecognisable ingredients.\u201d<\/p>\n The 6 healthiest supermarket loaves of bread<\/p>\n By Alice Fuller<\/a>, Health Features Editor <\/p>\n MANY of us cut bread out of our diets when trying to lose weight.<\/p>\n But experts reckon you can still enjoy sandwiches and slices of toast without piling on the pounds.<\/p>\n In fact, it is actually a great way to get a quick, balanced\u00a0meal<\/a>\u00a0into your day, according to registered\u00a0dietitian<\/a>\u00a0Priya Tew.<\/p>\n She said: “Bread has got itself a bad name, but as a dietitian, I still think people can eat it.<\/p>\n “As with all foods, common sense and moderation is the key. Think eggs and spinach on toast or a chicken and salad sandwich, for example.<\/p>\n “If you’re worried, stick to bread at just one meal a day, and have other carbohydrates as the others. But there is no need to cut it out all together.<\/p>\n “Not eating your favourite foods can lead to you craving them and then over-eating them anyway.”<\/p>\n Priya’s top six loaves for those\u00a0watching their waistlines<\/a> are: <\/p>\n You can read the full article here<\/a>. <\/p>\n Check the fibre<\/a> content too. Fibre doesn\u2019t just help to keep your digestive system running smoothly; it\u2019s also linked to a lower risk of heart disease<\/a>, stroke<\/a>, type 2 diabetes<\/a> and bowel cancer<\/a>, according to the NHS.<\/p>\n \u201cLook for a loaf with 6g or more of fibre per 100g,\u201d Dr Amati says.<\/p>\n \u201cBread that\u2019s high in fibre can reduce your blood sugar response after eating and keep you feeling fuller for longer.\u201d<\/p>\n Sourdough is another great option. But Dr Amati warns that you must read the label carefully.<\/p>\n \u201cSometimes manufacturers label bread as \u2018sourdough\u2019 but it isn\u2019t,\u201d she says.<\/p>\n \u201cLook for a loaf without any preservatives or additives. It should only contain flour, sourdough starter, water, salt and perhaps a little bit of oil, herbs or spices.\u201d<\/p>\n Still unsure? It\u2019s best to turn your back on white bread<\/a>.\u00a0<\/p>\n \u201cWhite bread is generally the worst because it\u2019s made from highly refined grains,\u201d Dr Amati says.<\/p>\n \u201cWhen grain is industrially refined, most of the goodness is stripped away, including fibre and micronutrients.\u201d<\/p>\n BEANS 7<\/p>\n EVERY British kitchen has a tin of baked beans<\/a> lurking somewhere in the cupboard.\u00a0<\/p>\n \u201cAlthough they\u2019re technically ultra-processed, they do contain whole beans, which are an excellent source of protein, fibre and healthy plant compounds like polyphenols, which support your gut microbiome (the collection of bacteria which live in your gut),\u201d says Dr Amati.<\/p>\n But ditch the varieties that are packed full of salt and sugar – sadly, that means Heinz<\/a> and Branston originals – and choose low-salt and low-sugar versions instead.\u00a0<\/p>\n Half a can of regular Heinz Beanz contains 8.9g of sugar and 1.3g of salt – 10 per cent and 21 per cent of your daily recommended intake respectively.<\/p>\n In comparison, the ‘light’ version has 3.9g of sugar and 0.9g of salt (four per cent and 15 per cent respectively).<\/p>\n Your best bet is to get a tin of mixed beans, Dr Amati says.\u00a0<\/p>\n \u201cEach type of bean – cannellini, kidney, black, pinto – has a unique nutritional makeup,\u201d the expert adds.<\/p>\n \u201cNone are necessarily better than the others, so a good option is to buy a tin of mixed beans.\u00a0<\/p>\n \u201cThat way you get more plant diversity, which we know is linked to better health.\u00a0<\/p>\n \u201cYou can add them to salads, soups, and casseroles.\u201d<\/p>\n Research published in the Nutrition Journal<\/a> found that people who regularly consume beans typically have higher nutritional intakes, lower BMIs<\/a> and a smaller waist circumference.\u00a0<\/p>\n OIL 7<\/p>\n WHETHER you\u2019re frying, roasting or whipping up a salad dressing, there\u2019s likely to be oil<\/a> involved somewhere.\u00a0<\/p>\n The best one you can use is extra virgin olive oil<\/a> (EVOO), according to Dr Amati, who dubs it \u201cthe queen of oils\u201d.\u00a0<\/p>\n \u201cIt’s rich in healthy fats, polyphenols and other bioactive compounds that support your health,\u201d she adds.<\/p>\n \u201cIf you cook with it at high temperatures, it can sometimes taste a bit off, but for salads and dressings, EVOO is your best bet.\u201d<\/p>\n Seeds oils can also remain a permanent fixture in your kitchen, despite what you may hear on TikTok<\/a>.\u00a0<\/p>\n Dr Amati says: \u201cThere\u2019s a lot of misinformation floating around about seed oils, but all standard seed oils, such as rapeseed and sunflower, are fine for cooking.\u201d<\/p>\n If there\u2019s an oil you can say goodbye to, it\u2019s coconut.\u00a0<\/p>\n \u201cThere\u2019s no problem using it once in a while, but it\u2019s much higher in saturated fats than the other cooking oils, which means it\u2019s less healthy for you in the long run,\u201d says Dr Amati.<\/p>\n CEREAL 7<\/p>\n YOUR morning bowl of cereal<\/a> can help or hinder your health<\/a>, depending on which one you buy.\u00a0<\/p>\n Dr Amati recommends choosing cereal that has the fewest ingredients and the greatest amount of fibre.\u00a0<\/p>\n \u201cProducts like Weetabix and Shredded Wheat tend to be good sources of fibre without too much else added in,\u201d Dr Amati says.<\/p>\n \u201cLook for versions that contain wholegrains, as these products are likely to have more nutrients, too.\u201d<\/p>\n As an Italian, I love pasta, so it\u2019s not something I could ever do without – but you’ve got to pick the right one <\/p>\n Dr Federica AmatiNutritionist <\/p><\/blockquote>\n Need to sweeten things up?<\/p>\n \u201cTry to add berries – frozen berries are really convenient – rather than sugar,\u201d she adds.\u00a0<\/p>\n And kids\u2019 cereals<\/a> are a huge no-no.\u00a0<\/p>\n \u201cSome products, especially the ones marketed to children, have incredibly high levels of sugar,\u201d Dr Amati says.<\/p>\n For example, Kellogg’s Frosties contain 11g of sugar per 30g serving.<\/p>\n Adults should have no more than 30g of free sugars a day (equivalent to about seven sugar cubes), while children aged seven to 10 should be limited to 24g, those aged four to six to 19g, two- to three-year-olds to 14g, and one-year-olds to 10g. <\/p>\n \u201cCereals might also include a raft of preservatives, colourants, and emulsifiers,\u201d she adds.<\/p>\n Another thing to be mindful of is the \u2018suggested serving size\u2019 on the box, Dr Amati warns. <\/p>\n \u201cIt might look like a cereal isn\u2019t too high in sugar until you realise that the recommended serving is tiny and that you eat twice that for breakfast,\u201d she says. <\/p>\n PASTA AND RICE 7<\/p>\n![\"Woman](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/rear-view-shot-female-customer-987431108.jpg\")
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