Meet Julia Ebbens; one of our prestigious tutors at the British Academy of Culinary Nutrition. Julia has a postgraduate qualification in nutritional medicine and has worked as a health coach for England’s NHS pre-diabetes program as well as an in-house nutritionist for Naturelo supplements. In the name of dispelling myths and for clarity on some popular types of nutrition misinformation, we at the academy thought it would be fitting to ask a few questions that some may find a little challenging. Alas, not a problem for Julia. Take a look at these brilliant insights and advice, and by all means, take note!
Can you tell us a little about what first attracted you to nutrition as a career and what makes you so passionate about it?
Put simply - good nutrition does make a difference!
After struggling with my health during my late teens and early twenties, I made some diet and lifestyle changes that really helped. I ended up reading so much about the subject, and it fascinated me. I was struck by what a healthy diet actually looked like, and how many different conditions it can help to prevent or treat.
What would you say is a common misconception people have about the word “nutrition”?
That good nutrition involves deprivation, and tasteless, bland food. The opposite is generally true - and that's what I want others to appreciate; just how varied and exciting your diet can be when choosing a healthy approach.
Can you explain what Nutritional Medicine means?
While many conditions can benefit from a healthier diet, the general emphasis of nutritional medicine is on prevention. This can mean preventing brain abnormalities in the developing baby by ensuring optimal maternal iron and iodine stores, preventing, or lowering the risk of chronic diseases through macronutrient balance, and reducing the risk of cognitive decline and other 'inflamm-ageing' conditions through high phytonutrient intake.
Do you worry that there have been historical errors in nutritional research/work that are difficult to repair - including public opinion and trust?
Absolutely. Unfortunately, poor, outdated science influenced key public health messages which led to a widespread fear of fats (even healthy ones). Subsequently, there has been a rise in metabolic syndromes resulting from an overconsumption of refined carbohydrates and sugars.
People are now understandably sceptical about emerging health trends and have lost faith in the concept of nutritional science. It's essential that current health content is evidence-based, and reflects the nuances of such a complex subject area.
There’s a lot of contradictory information about food and health. What advice would you give people, so they know what to listen to?
Firstly, make sure you consider the source of the evidence or advice. Unfortunately, there is now a mass of misinformation, largely resulting from social media influencers who lack any real accreditation or expertise in the subject area they are promoting.
If in doubt, look for reputable health content that has been medically reviewed, and is based on high-quality scientific research. For example, the British Association of Dietitians, or Bupa are good places to start.
And finally, remember that what works for someone online, or a colleague or friend, may not be suitable for you. What would benefit you personally depends on your general health, your activity levels, and your specific needs. This is where tailored, personalised advice comes in.
Do you worry about unsolicited advice online and how misinformation can spread?
Yes, it makes me sad and angry to see how much false and potentially dangerous 'information' exists online today. It's particularly concerning for the younger generation who might be more heavily influenced by this health advice - I wish there was more regulation around health claims and nutrition misinformation. Until then we must present evidence-based content wherever we can.
There are many trends and fads that come and go about healthy eating; what are your thoughts on them – are they educating people or potentially miseducating people?
These trends are generally muddying the waters and adding confusion to an already complex area. We have greatly over complicated nutrition in a way that makes people confused and overwhelmed.
Whilst fads come and go, and sometimes we do gain a greater understanding of a specific area, many of the key aspects of healthy eating tend to remain unchanged - eat a good balance of real foods and reduce your reliance on ultra-processed foods.
What are your thoughts on veganism and vegetarianism particularly in terms of a balanced diet?
In theory, it is perfectly possible to achieve a healthy, balanced diet when adhering to vegetarianism or veganism. In reality, though, it can be hard to obtain nutrient density on the average vegan diet. With vegetarianism, it's generally easier, but it's still important to be aware of potential nutrient gaps.
Increasing our intake of vegetables, fruits, legumes, and other natural plant-based foods is overall beneficial - due to the added consumption of fibre and phytonutrients. However, studies show the average vegan is more likely to be deficient in nutrients such as iodine, choline, iron, b vitamins, and omega 3 amongst others. There's also good evidence to suggest that a vegan diet during pregnancy may predispose the developing baby to health issues resulting from nutritional insufficiency.
If you do follow a vegan diet it's important to minimise your intake of ultra-processed meat alternatives and to be very aware of how to get sufficient b vitamins, iodine, omega 3, and other micronutrients - as well as obtaining a balanced protein portfolio.
Can you tell us about your work as a health coach for NHS England’s pre-diabetes program?
I worked with patients with elevated HBA1C levels to normalise their blood sugar levels and reduce their future risk of a type 2 diabetes diagnosis.
This involved 1-2-1 and group health coaching focused on behaviour change psychology, nutritional science, and motivational interviewing.
One of the most interesting aspects of the role was our weekly myth-busting session, where we would look at the evidence behind a sensational newspaper headline and discuss what was fact vs fiction.
Carbohydrate awareness training was a key part of this role, but equally, the importance of managing stress and sleeping well was key for good health outcomes.
There is a huge industry of fast and frozen food, what will it take to change the popularity of these highly processed food options?
Awareness of the risks of excessive ultra-processed food consumption has increased, which is a good starting point for change. Unfortunately though, there remains a real challenge around food affordability, availability, and convenience.
As a society, we need to make healthier, less processed options more readily available, and affordable. We also need to consider our generally obesogenic environment which often falsely markets UPFs as 'healthy' due to food labelling loopholes.
Do you believe that healthy eating can improve mental health?
Studies have shown that certain dietary patterns are associated with a reduced risk of mental health conditions; generally, the Mediterranean-style diet produces better outcomes than an over-processed, nutrient-depleted diet.
There's also some evidence for the role of specific nutrients such as vitamin D and omega 3 in both the prevention and treatment of depression. Then of course we also enter into the fascinating world of the gut-brain axis; where positively manipulating the microbiome through specific pre- and probiotics may reduce anxiety and improve mental wellbeing.
While eating well can be part of a person's toolkit for managing mental health, it’s unlikely to be a cure on its own.
What is your philosophy on living healthy?
My personal philosophy is that we should find a sustainable and enjoyable way of living well that suits our own health goals and needs. I used to be quite prescriptive about my diet but this can lead to restrictions and unhealthy attitudes.
I think it's also important to remember there are many different determinants of health, and I feel better when I prioritise good sleep, enjoyable movement, time with people I love, and pursuing projects that are meaningful to me. Oh, and never feel guilty about an occasional glass of wine or piece of cake!
Is there a culture or society that you believe has it all worked out? Some say Japanese food and Japanese people are the healthiest, what do you think?
I definitely think some cultures appear to have a more beneficial approach to eating - but often these traditional dietary patterns have now been replaced with higher intakes of ultra-processed food - and correspondingly obesity and chronic disease rates have increased.
Japan - and in particular Okinawa, one of the blue zones, tends to prioritise antioxidant-rich food such as purple sweet potatoes and green tea, along with minimal intake of fast foods.
But, the Japanese, along with many other long-living societies also tend to adopt healthy habits, such as not overeating. Other blue zones around the world prioritise socialising and movement and some of the benefits of the Mediterranean diet are attributed to their sun exposure and communal meal eating. So, whilst we can learn a lot from these communities about what to eat - it's also important to look at the context of their lifestyles too.
If you had a magic wand and could change one thing about people’s idea of culinary nutrition, what would it be?
That eating well needs to involve complicated, expensive or boring meals. Culinary nutrition is often based on principles of simplicity, and there's a limitless potential for creating food you are genuinely excited to eat on a daily basis.
Also - be wary of diets requiring you to cut out core food groups - this isn’t necessary or beneficial for most people.
Whether you’re just dabbling in the idea of healthy eating or you are a full blown foodie with their sights set on enhancing the nutritional value of your food, the British Academy of Culinary Nutrition has the course for you. We cover everything from the fundamentals of macronutrients and micronutrients to meal planning and counselling skills for dietary changes. With a variety of study modes to choose from and different accreditation levels, your journey starts right here. Enrol now and get ready for a plate of delicious health and wellbeing.