Tim Spector’s supermarket rule that may help cut cancer and diabetes

Shoppers are being encouraged to adopt a straightforward rule on their next supermarket visit, as it could help reduce their risk of diabetes and offer protection against cancer.

Offering a “simple tip to improve your gut health”, Professor Tim Spector, an epidemiologist and founder of Zoe Health, pointed out that while iceberg lettuce may be the nation’s go-to salad leaf, it is arguably “useless” in terms of nutritional value.

Instead, he recommends reaching for more vibrant and bitter-tasting greens. These varieties are rich in 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:

Summing up the benefits of polyphenols, Zoe notes these “naturally occurring compounds” offer a wide range of potential health advantages.

Research suggests that polyphenols may help support blood sugar regulation and contribute to heart, skin, gut, and brain health. However, further studies are needed to fully understand the safety and effectiveness of polyphenol supplements. For now, the most reliable way to increase your intake is by eating a varied diet rich in colourful fruits, vegetables, and other whole foods.

If you’re looking for ways to include more polyphenols in your meals, consider adding some of the foods listed above to your dinner. Small changes can make a difference, whether that’s stirring onions into your gravy for a Sunday roast, or enjoying a snack of almonds, fresh fruit, and a few squares of dark chocolate.