In the Press
“Azmina Govindji, a registered dietitian and spokesperson for the British Dietetic Association, said: “If you eat a vegan or meat burger once in a while, choose the one you enjoy most. If you regularly reach for a vegan option thinking it’s automatically going to be better for you, think again.” More…
Azmina tells Refinery29: “Some types of fibre, such as that found in wholemeal bread and bran-based cereals, can act as a sponge and absorb water.” This, she explains, adds bulk to stools and can reduce constipation. Some other forms, like oats, contain beta-glucans, which have been shown to lower blood cholesterol. Still others, such as wheat bran fibre, help to reduce what’s called ‘transit time’, which basically means this fibre speeds up the time your food takes to pass through the gut. This means toxins stay in the body for less time. There have been studies which suggest that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer”. More…
How you lose weight with if “Intermittent fasting is all about letting your insulin levels drop very low, which is what happens when you don’t eat for long periods,” explains dietitian Azmina Govindji.
“In theory this triggers your body to burn off your fat stores for energy.” More…
How healthy is your vegan food? (June 2019) The Times
On the plus side, Azmina Govindji of the British Dietetic Association says that, weight for weight, it [mycoprotein] gives you more fibre than almonds and baked beans and has five times more fibre than the vegan alternative tofu. A basic Quorn burger has 4.7g of fibre per 100g compared with 1.6g of fibre for a typical beef burger.
Doctor, I’m going vegan…(June 2019) Medscape
“A well-planned vegan diet can provide all the nutrients you need (apart from B12) but the key is in the awareness and the planning. A badly planned vegan diet can be low in essential micronutrients,” says Azmina Govindji. She says don’t simply cut out meat and dairy without thinking about where you’ll get your nutrients from instead.
For example, make sure you have enough iodine which is an essential component of the thyroid hormone thyroxine, and also vital for foetal brain development. “The World Health Organisation now classes the UK as mildly deficient in iodine. Over a third of the iodine we eat comes from milk and dairy foods, so a vegan diet can be low in iodine unless you look for fortified sources of milk alternatives,” says Azmina Govindji. More…
How to know which supplements you should actually be taking (Jan 2019) Cosmopolitan
Azmina Govindji, award-winning dietitian and media spokesperson for the British Dietetic Association tells Cosmopolitan UK: “Protein supplements for sports may be trendy, but they are generally not needed. Eat a range of foods that include natural sources of protein such as lean meat, eggs, fish, tofu, nuts and dairy products, and make sure you’re getting enough calories so you make use of the dietary protein for muscle recovery.”
“If you’re doing very high intensity training, you might find it more convenient to use protein shakes on the go, or from other protein products after an intense session. These are meant as a supplement to your meals [not instead of meals] and it’s best to get your protein from real food”. ..”B vitamins help you release energy from food, and several nutrients contribute to reduction of tiredness and fatigue, for example, vitamin C, iron, and vitamins B2, B6 and B12.” More…
Bring on the pasta! Carbs are back (Jan 2019) The Times
“Brown rice is better for you because it contains more fibre and B vitamins” says Azmina Govindji, a BDA dietitian, “but there’s no reason why you can’t have both…”…
“You can reduce the GI of potatoes by choosing new potatoes, or by eating them cold…One of the best ways is to eat them in a salad, as the composition of the starch changes so they cause less of a spike in blood sugar”. More
How to keep weight off this Christmas (Dec 2018) Newsweek
Azmina Govindji, a dietitian and spokesperson for the British Dietetic Association who did not work on the study, told Newsweek: “This was a well-conducted, double-blinded randomized controlled trial. It appears to be the first study to look at weight gain over the holiday period.”
“Losing the weight after the festive season can be really difficult, so prevention of excess weight gain in the first place is a more powerful way to go.” More
Seven top tactics for living a longer healthy life (Feb 2018) Which?
Azmina Govindji, spokesperson for the British Dietetic Association and dietitian (Azmina Nutrition), explains how to follow the Mediterranean way of eating: ‘The Mediterranean diet is a varied, mainly plant-based diet that involves basing your diet around whole grains, vegetables and fruits, monounsaturated fats, beans, nuts, legumes, seeds, herbs and spices. It includes…More
The claim: Fresh (Dec 2017) The Mirror
“The reality: There’s no legal definition so shoppers assume the product is sold within a short time after production or harvesting – but this may not necessarily be the case, explains Azmina Govindji, Consultant Nutritionist to Love Canned Food ( ). It’s important to check the label..”.More
The new low cholesterol diet – nuts (Apr 2017) Web MD
“Studies suggest that people who regularly eat nuts are less likely to have heart disease or a heart attack,” says dietitian Azmina Govindji, who’s a spokesperson for the British Dietetic Association. “The effect is very likely to be because they are rich in phytonutrients – health promoting substances from plants. Nuts are also …More
How to use the “new oils” (February 2017) The Times
“The type of saturated fats in coconut oil may be used by the body more quickly than other types”, Govindji says. “So coconut oil seems to be less of a health issue than some other saturated fat sources”. More…
Fake news a threat to public health (February 2017)
Azmina Govindji, award-winning dietitian, said: “Everyone seems to have an opinion on nutrition these days, and media headlines often lure the public into faddy eating, which can in some cases be potentially harmful. Dietitians and degree-qualified nutritionists base their advice on good published evidence and research.
“Fake news often quotes anecdotal evidence or misleading claims – don’t get sucked into miracle cures and quick fix diets that suggest you cut out whole food groups, or that base recommendations on a single study. Check the credentials of the author – look for letters like RD or RNutr. after their name. Fake news shouldn’t make news at all.” More on Fake News.
Sugar Confusion – Don’t fear the candy crush (Oct 2015) The Metro
“We can’t fear everything just because it has sugar…weigh up how many positives you’ll get from a food over its negatives…Consider the whole food, not just the sugar”, says Govindji. See Azmina’s sugar blog.
Kale crisps, posh peas and super smoothies: Five ways to go green (Feb 2015) The Express
Feature by Azmina Govindji: “When your gran told you to eat up your greens when you were little there was a good reason. Even if you grumbled about it then and still don’t like these foods now, there’s a simple fact that you can’t ignore: greens are a vital part of any healthy diet…” Read more
Ditch the Diet (Jan 2015) Waitrose Weekend
“Fad diets encourage bodies to become more efficient at storing calories…says Azmina Govindji…” . “..you’re not really learning about portion control or mindful eating…”
The health drink fad we’ll all be trying (Dec 2014) Daily Mail
Revealed: Diet secrets that really work (August 2014) Natural Health
“So here’s my trick – vitamin C enhances the absorption of iron, so next time you’re tucking in to your vegetarian lasagne, drink a glass of fruit juice as well.” Azmina Govindji is an award-winning dietitian and author of the 10-day GI Diet.” Read more…
8 food rules to ditch now (June 2014) marie claire
Myth #2: Avoid carbs after 7pm to stay slim “There’s no conclusive evidence to show that eating carbohydrate foods at night makes you put on weight”, says Azmina Govindji, spokeswoman for the British Dietetic Association. “In fact the right carbohydrates in the evening can aid a good night’s sleep….Porridge oats with skimmed milk…”
You ask the experts (May/June 2014) healthy magazine
Dietitian Azmina Govindji says “Taking a bottle of yogurt drink containing 2g of plant sterols or stanols a day has been shown to lower cholesterol by up to 10% in 3 weeks”.
The truth about “healthy” oils (May 2014) Glamour
“The current consensus is that coconut oil is better than butter, but not as good as other oils. A lot of its claims…”
“Vegetable oil made from rapeseed oil has the lowest saturated fat…and ten times as much omega 3 as olive oil…”
Nutritionist Azmina Govindji, spokeswoman for the British Dietetic Association, believes we need to concentrate on taking one step at a time with our eating habits. She said that instead of thinking in terms of ‘five-a-day’ or ‘seven-a-day’ or ‘ten-a-day’, that we should each concentrate on simply having one more portion of fruit and veg than normal.
‘The more fruit and veg you eat, the better protected you are. But we’ve got to be practical and realistic. We’re struggling to get people to eat five a day. The UK population is…Read more
10 ways to reduce your sugar (March 2014) Tesco Living
“All these foods contribute to your total sugar intake,” says Azmina Govindji, dietitian and spokesperson for the British Dietetic Association. “Don’t be misled into thinking that just because you haven’t had any cakes or biscuits today, you’ve not eaten any sugar.” She recommends drinking no more than 150ml of juice a day. “Measure out a serving or draw a line on a glass so you know how much to fill.”..Read more
Cut the cost of dieting down to size (Jan 2014) Financial Mail
But getting trim doesn’t have to cost a fortune, says Azmina Govindji: “Quick-fix diets are alluring because they promise rapid weight loss with little effort. But it took time to put on weight and there is no easy solution to losing it,’ she says. “A dietician will not recommend cutting out food groups or help you to lose weight fast. They will help you identify what you want from life and bolster your self-esteem by devising a healthy diet that fits your lifestyle.” Read more…
How fruit juice went from health food to junk food (Jan 2014) The Guardian
Not everybody is racing to demonise juice just yet. “It’s about portion size. 150ml of fruit juice is perfectly acceptable as one of your five-a-day,” says Azmina Govindji, dietitian and spokesperson for the British Dietetic Association. “But we would suggest you have it with a meal so it doesn’t make your blood sugar go up too quickly. Read more…
Bust your diet enemies (Nov 2013) My Dubai Connection
“Drinks sweetened artificially often taste sweeter than those with added sugar,” says Azmina Govindji, nutritionist and author of The 10-Day GI Diet. “This could mean you’re slowly de-sensitising yourself, as something may need to be quite sweet before you think it is sweet enough.” Read more…
New mums struggle to find time to cook (Nov 2013) Daily Record
But consultant nutritionist to Plum, Azmina Govindji, said proper mealtimes were as crucial for mum as they were for baby. “It’s important to find the time to relax at the dinner table and spend time with your baby.” she said. “Leading by example and sitting down to a meal helps build healthy habits for the future.”
Saturated Fat – good or bad? (Oct 2013) The Telegraph
Where experts unanimously agree is that the trans (or hydrogenated) fats found in many foods have no place in a heart-healthy diet. “British supermarkets have voluntarily stripped them out of most products, but there’s no legal requirement to be trans-fat free,” says the dietitian Azmina Govindji.
By comparison, mono- and polyunsaturated fats in plant oils help lower cardiovascular risk, and are one reason why the Mediterranean diet (with plenty of olive oil) is deemed the most heart-friendly of all.
Fast Food doesn’t have to mean fat food (Oct 2013) Bizwire Express
By ranking meals on preparation time and health, the Fast Food Index uses scientific data worked out by nutritionist and dietician Azmina Govindji to rate 12 popular British dishes, with those that are quicker and lower in bad fats topping the list. Read more…
8-hour diet (June 2013) HuffPost Lifestyle UK
HuffPost UK Lifestyle spoke to Azmina Govindji from the British Dietetic Association (BDA):
Do you think this diet concept really works and what are the potential pitfalls?
“In practical terms, the conscious thinking that goes into planning the week helps to engage your brain. When you do this, you are more aware of what you are eating and this conscious awareness could help you to be more careful on non-fast
days, which can result in an overall reduction in calories over the week, helping you to lose weight…”
The rise of protein drinks (June 2013) BBC Online
“Protein supplements do have a place used once a day after muscle-building training, but most people – including regular gym goers – would find that milk contains the right combination of protein and carbohydrates for rehydration and repair”, says Azmina Govindji of the British Dietetic Association. Read more…
School bans kids’ jelly piece lunches (Sep 2013) Daily Record
Dietician Azmina Govindji – author of the best-selling GI Plan – said jam sandwiches could, in theory, be part of a healthy diet. She said: “It depends on how much you eat and what you eat with it. In the case of jam sandwiches, you need to consider the whole lunch. Read more…
Should you cut out the carbs? (May 2013) The Express
“Very low-carb diets don’t leave room for fruit, vegetables and whole grains, essential components of a balanced diet” says Azmina Govindji from the British Dietetic Association. “If weight loss is your goal cut down on or eliminate foods that you know are not healthy choices such as fatty and sugary processed foods and reduce your overall portion sizes. It can help to have slightly fewer carbs: a quarter of your plate rather than a third”.
Half of us go to Dr Google for health & diet advice (March 2013) Mail Online
Nutritionist Azmina Govindji, a member of the British Dietetic Association, said there are dangers in not getting the correct health advice. She said: ‘The research shows people are relying less and less on their GP or dietitians when it comes to seeking medical and nutritional advice. ‘Instead they are embracing modern technology and researching information on the internet.
Snacks for surviving London Fashion Week (Feb 2013)
The British Dietetic Association’s Azmina Govindji says most brands offer protein, fibre, vitamins and minerals.
‘Some have been created to offer slowly digested carbohydrates – giving you slow-release energy,’ she says. ‘This helps to keep your blood sugar at a nice steady level, helping you through the long hours.’
Are spices good for your health? (Dec 2012)
“There have been suggestions that red cayenne pepper may be a useful aid to weight management, especially in people who don’t normally eat chilli peppers,” says Azmina Govindji, an award-winning dietician from the British Dietetic Association. “But this remains to be confirmed.”
Chicken soup may be warm and comforting but there’s no evidence it can cure a cold, according to dietitian and spokesperson for NHS Choices, Azmina Govindji.
Dietitian Azmina Govindji: “We’re all influenced by persuasive advertising, so ensuring that healthier brands are promoted will…”
Soup: Why do we eat it when we feel ill? (Jan 2012)
‘Soup covers all bases – the psychological, physiological and nutritional, says Azmina Govindji, a dietician and spokeswoman for the British Dietetic Association.’
Health timebomb for elderly over poor diet (Nov 2011)
Nutritionist Azmina Govindji said: “Vitamin D is something I am particularly concerned about. It has been linked to heart disease and cancer.”
Just how healthy are your children’s lunchbox snacks? (October 2011)
Supermarkets have many ‘healthy’ lunchbox snacks for children, but how good are they? We asked dietician Azmina Govindji to assess some of the latest products – then we rated them out of 10.
What to eat as a vegetarian teenager and from 60 plus (August 2011)
According to Azmina Govindji of the British Dietetic Association by the time you reach 30, your bones have achieved their maximum strength and low calcium stores in adolescence can compromise this. Good sources of calcium include milk, cheese, yoghurt and all dairy products, sardines, white bread, green vegetables, tofu, pulses, dried figs, almonds and wholemeal bread. ‘Calcium rich foods are often excluded in teenage diets, because they are thought to be fattening,’ says Azmina.
Try the healing power of soup (August 2011)
According to dietician Azmina Govindji of the British Dietetic Association, soup provides an important source of fluid that our body needs during the winter.
Her daily calorie intake during the season – estimated at 300 calories – is frowned on by Azmina Govindji, a dietician and spokesman for the British Dietetic Association.
She told the Sunday Telegraph: ‘This menu appears to be far too loo in calories fibre and all-round nutrients. The range of food is very limited.’
Jockey Hayley Turner’s recipe for success (17th July 2011)
Turner’s race day eating habits, however, did not meet with the approval of Azmina Govindji, a dietitian and spokeswoman for the British Dietetic Association, who said: “I can only assume – and hope – that on non-race days she enjoys some substantial and varied meals. I would recommend fruit and vegetables and enough proteins to build muscle mass.”
How to avoid after school tantrums (July 2011)
‘If your children last ate at 12, it’s likely their blood sugar will have fallen quite low by the time they get home from school,’ says Azmina Govindji, a spokesperson for the British Dietetic Association.
Good food vs bad (6th June 2011)
Even where facts and figures are absent, simple steps can be taken to make takeaway food healthier, says Azmina Govindji, spokesperson for the British Dietetic Association and author of several healthy eating publications. “If you do opt for a kebab, try a chicken one instead of a doner, which are full of salt and fat,” she advises.
Get fitter, the lazy way (Jan 2011)
“Do you eat lunch at your desk or dinner in front of the television? Eating consciously not only adds to the enjoyment of food, but it helps you to eat slowly and to notice how much you’re shovelling down,” says dietician Azmina Govindji.
“Baked beans, avocados and grains release their energy slowly, so if you eat this two hours before going out you won’t be starving when you get there,” says dietitian Azmina Govindji.
“It’s not normal to… Lose weight when you don’t want to. ‘Unexplained weight loss is a sign something’s wrong’ says dietician Azmina Govindji. As always, consult your GP”. (Dec 2010)