Set the record straight once and for all and find out what nutrition myths have been busted.
Myth: If something is low in fat I can eat more of it
FALSE
Focussing solely on a food’s fat content is only telling half the story. That’s because a low fat food might still differ in essential nutrients or be high in sugar, and therefore its kilojoule content – or how much energy a food has - might be higher than you expect.
Myth: Additives in food are harmful
FALSE
There are a small number of people who react to certain food additives, but this doesn’t make them harmful for everyone. In fact, food additives play an extremely important role in food. They give structure, add flavour, make food last longer, improve appearance and texture and help maintain quality. For example, antioxidants added to oil help prevent it going rancid. Without additives, our food supply would be quite limited. In New Zealand, all additives are tested to ensure they are safe for use before they can be used in food. Even then, they can only be added in small amounts.
Myth: Carob is healthier than chocolate
FALSE
Some people believe carob is a healthier alternative to chocolate. Carob does not contain caffeine, however it does contain similar amounts of sugar, energy(kJ) and saturated fat as chocolate. So it’s not really any ‘healthier’ than chocolate and like all treat foods, is something to enjoy in small amounts.
Myth: Aspartame causes cancer
FALSE
Aspartame is one of the most thoroughly tested ingredients used in food. Recent safety reviews by scientific committees in Canada, Europe, France and the UK all confirm that aspartame is safe for use and does not cause cancer. Food Standards Australia & New Zealand (FSANZ), therefore allow it to be used as a sweetener in foods like diet drinks and snacks. Foods sweetened with aspartame are lower in kilojoules and can help reduce energy intake and control blood glucose levels.
Myth: Sugar makes kids hyperactive
FALSE
Does your child come home from birthday parties bouncing off the walls? Do you think it’s all the sugar in the party food? It’s actually not the party food. The reason they’re hyped-up is more likely due to all of the excitement and activity at the party rather than the sugar in the party food. Studies have shown no direct link between consumption of sugary foods and increased hyperactivity in children. It is important to note however, that the New Zealand Food & Nutrition Guidelines for Children advises the consumption of snacks and foods that are low in sugar and recommends that high sugar foods are saved for occasional treats.
Myth: Snacking late at night causes weight gain
FALSE
If you succumb to the midnight munchies, it will go straight to your hips, right? Not necessarily. You put on weight when you eat more food than your body needs, and don’t do enough activity to burn it off. While some people may snack more when they stay up late, it’s the amount and type of snacks that determine if the kilos will pile on, or not,
Choose snacks from the core food groups like dairy, fruit or grains if you’re feeling hungry after dinner. Otherwise, to combat late night snacking or over eating at night, try to eat six regular meals throughout the day.
Myth: Chickens are full of growth hormones
FALSE
There is a strong public perception that growth hormones are widely used in the poultry industry. However, growth hormones never have been and never will be used in New Zealand's poultry industry.
The use of hormones (including steroids) was banned decades ago in New Zealand. This ban is strictly enforced. In fact, the poultry industry is the only meat industry in New Zealand that regularly checks for the presence of hormone residues in its meat! Advertising on chicken packaging that claims 'no added hormones' is not differentiating its product, but instead, is stating an industry-wide regulation.
*Information sourced from the New Zealand Poultry Industry Association website www.pianz.org.nz
Myth: Brown Sugar is better for you than white sugar
FALSE
The only difference between brown sugar and white sugar is that brown sugar contains molasses, which has a caramel aroma and flavour, while white sugar has been refined to remove the molasses. Both of these sugars provide the same amount of energy (kilojoules), so the truth is that your body can’t really tell the difference.
Myth: Meat takes days to digest
FALSE
So, you’ve eaten a big steak off the BBQ and you feel like you will be full forever. Contrary to the myth, it won’t take you days to digest. In fact, most people digest meat within 3-5 hours of eating it. Your digestive system is very efficient. It breaks down food into nutrients the body can absorb – and the nutrients from meat, like protein and fat are no different.
Lean meat is predominantly a protein food. Our bodies use protein for building and repair of body tissues, so try to include at least on serve of meat, fish, poultry, or an alternative such as legumes (lentils, baked beans, chickpeas) in your daily diet. One serve is just 100 – 120g cooked meat, chicken, or fish, 1 egg or ¾ cup legumes.