Homecooked Tales

We are told that good health is about eating less and exercising more, but is it that simple? Science shows that we all have different metabolic responses to the same foods, so guidelines are just that and it is not a one size fits all. Many diet recommendations are often based on poor, outdated or biased science.

We are all influenced by deeply ingrained or inherited myths about food (breakfast is the most important meal of the day, fat is bad, fish is good, and so on), and these can be hard to shake. In addition, the global food industry throws billions of dollars every year into manufacturing and marketing processed foods that some believe are designed to leave us wanting more.

There are many reasons for our deep misunderstanding about the science of food, not least that nutrition is an incredibly complex and a relatively new science. It only became a serious area of research in most countries in the 1970s, and it has long been sidelined in medicine.

Until recently nutritional science ignored the important role of the gut biome. Understanding this actually changed our approach and the way we look at food. Along the way, so called expert advice has evolved and we need to differentiate the facts from the myths. Here are the more common ones:

1) Juice is healthy because it comes from fruits and veggies

Sorry, juice fans, but this one is busted. You’re better off eating an actual piece of fruit or serving of vegetables than gulping it down in beverage form.

The main difference here is that with juice, you add a lot of calories all at once because of added sugars. With a piece of fruit or a vegetable, you tend to feel a little fuller because there are

2) You must drink 8 glasses of water a day

This too a myth –popularized by water bottlers. Your water consumption should be based on whether you are thirsty or not. Also it is not just water, you can include tea and coffee or other beverages you may have during the day and the liquid in the soup you had at lunch is also included in your water intake.

3) You need to drink milk to get enough Calcium

Biggest lie of all. This is a branding exercise promoted by the dairy industry. Kale has around 250 milligrams (mg) of calcium per 100g, which is comparatively higher than whole milk’s 110mg per 100g.

4) You won’t get enough iron or protein if you are a vegetarian

Myth again. Plenty of legumes, dark green leafy vegetables, sesame seeds, dates, tofu and beetroot are some rich sources of iron and protein.

5) Coconut oil is a “super” oil

Coconut oil is marketed as a “healthy” oil, but it is 82% unhealthy saturated fat, and in 2017 the American Heart Association said there was no evidence it has any specific health benefits. It might be better than saturated fat from animal sources, but should not be a daily source of your fat. Use it sparingly, if at all.

6) Apple Cider Vinegar is a cure all

Apple cider vinegar has recently gained momentum as a “superfood”. Most of the health claims circulating the internet regarding apple cider vinegar are totally unsubstantiated. However, there is some research suggesting that adding vinegar to a meal can help lower post-prandial blood sugar levels. This could be any type of vinegar, however, as there doesn’t appear to be anything special about apple cider vinegar. So, try to cook with more vinegar, as it may have some health benefits, but it’s not a magic bullet cure-all.

7) Eggs increase cholesterol

You can continue to enjoy an egg or two a day without impacting your cholesterol. It is your dietary fat balance, calorie intake along with individual genetics that will determine if you have high cholesterol.

8) All fat is evil and bad for you

This again is a very misunderstood topic. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. Fats are also sources of essential fatty acids, an important dietary requirement. Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats.

9) Beans cause flatulence

Get yourself a pressure cooker and pressure cook your beans if you want to avoid flatulence.

Beans and some other legumes, such as peas and lentils, have a reputation for causing gas. Beans contain high amounts of a complex sugar called raffinose, which the body has trouble breaking down. Beans are also rich in fibre, and a high intake of fibre can increase gassiness. Soak beans overnight for a minimum of 12 hours. Discard the soaking liquid and rinse in fresh water a couple of times. Pressure cook your beans until soft.

10) Muesli bars are healthy for you

My philosophy is that if you have to read food labels to decide on your choices, then it can never measure up to whole foods that don’t need labelling, like a carrot or a kiwifruit. When you hear the word muesli, you attribute it to healthy. Hidden in those little bars can be lots of sugar and fat, emulsifiers, preservatives, flavours and colours, so you have to be careful. It is best to make your own home made muesli bars that way you know what’s in them and also less wastage on packaging.

I am sure you’ve all heard the saying “You are what you eat”. What does it actually mean? Your well-being, health, how you feel and think are all dictated by what you eat.

Your body requires both macronutrients (macros) and micronutrients (micros) to function. Carbohydrates, fat and protein are called macronutrients. They are the nutrients you use in the largest amounts to maintain the body’s structure and systems. Micronutrients are vitamins and minerals which are needed in much smaller amounts but critical to producing enzymes and hormones.

CARBOHYDRATES

When we talk about carbohydrates- one must remember that they are not all created equally. Sugar and oats for example are both sources of carbohydrate but they are poles apart. Oats is not ultra-processed and has complex carbohydrates which are better for you. On the other hand, sugar is refined and has simple carbohydrate.

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are also packed with fibre and digest more slowly. Sugar on the other hand is refined and a simple carbohydrate. Simple carbohydrates, or sugars, are made up of shorter chains of molecules and are quicker to digest than complex carbohydrates. This fact means that simple carbohydrates produce a spike in blood glucose, providing the body with a short-lasting source of energy.

Choose wholegrain sources like millet, oats, barley, quinoa, brown rice, stone ground wheat flour.

PROTEIN

Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones. A complete protein or whole protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet. All animal protein is complete protein. If you are a vegetarian or vegan, then you could use a combination of nuts or beans with a grain. Peanut butter on wholemeal bread or a bean and brown rice salad is an example of a complete protein source.

FATS

Low Fat? No Fat? Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients.

What do Saturated or Unsaturated Fats mean?

Saturated is the so-called “bad” fat. It’s primarily found in animal products like beef, pork, butter, margarine, cream, and cheese. High amounts of saturated fat also are found in many fast, processed, and baked foods like pizza, desserts, hamburgers, and cookies and pastries. These fats tend to more “solid” (think butter or lard) than healthier fats.

There are two types of unsaturated fats: monounsaturated and polyunsaturated.

Monounsaturated fats are found in avocados and peanut butter; nuts like almonds, hazelnuts, cashews, and pecans; and seeds, such as pumpkin, sesame, and sunflower seeds. It is also in plant oils, such as olive, peanut, safflower, sesame, and canola oils.

Polyunsaturated fats include omega-3 fatty acids and omega-6 fatty acids. Polyunsaturated fats are found in plant-based oils like soybean, corn, and safflower oils, and they’re abundant in walnuts, flaxseeds, sunflower seeds, and fish like salmon, mackerel, herring, tuna, and trout.

The minerals for humans include 13 elements that cannot be synthesized such as calcium and iron. Others such as Iodine, Zinc, Selenium, etc. are essential too but in microgram quantities. Vitamins are substances that our bodies need to develop and function normally. They include vitamins A, C, D, E, and K, choline, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid). 5-7 serves of fruits and vegetables each day will ensure that your body is getting all the micronutrients it needs.