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Today is my final Nutrition Month 2018 column. Thank you to those who have taken an interest and also to readers who took the time to email me. I hope you learned an interesting nutrition or food fact or that you may stop to question the source of something you hear or read about in the future.
Truth: We all have good intentions at the grocery store - nobody likes to throw away food that didn't get used in time. Yet almost half of all food waste generated in Canada originates from individual households. This mainly comes from food items we purchase with every intention of using but never do. Food waste costs the average Canadian household $1456 per year or $364 per person.
Truth: This trendy gourmet salt derived from ancient sea beds is everywhere. And so is the hype about its benefits, including that it is rich in health-promoting trace minerals and "vibrational energy." Despite its inviting signature pale pink-coral colour that is the result of a smidgeon of trace minerals (and possible contaminants), there is no truth to any of the pseudoscience claiming it is a healthier seasoning option.
Truth: This is one of the many myths about eating disorders. While some people may be at higher risk, these serious and complex illnesses can affect anyone - they occur across genders, all ages, cultures and socioeconomic groups. Eating disorders are life threatening and have the highest mortality rate of any mental illness. They are treatable and full recovery is possible, but getting help is extremely important.
Truth: Eating in the evening can lead to weight gain, but it's not due to the time on the clock. Large evening meals or late night snacking can add more calories than your body needs in a day, especially if you're mindlessly munching on sugary, salty or high fat treats or drink sweetened beverages. Eating too much at night can also disrupt sleep or give you heartburn. Before you automatically head to the kitchen for a snack when you're relaxing, watching a show or studying, stop to consider if you are truly hungry or, instead, are bored, tired or stressed.
Fact: Cow's milk contains 16 essential nutrients including calcium, vitamin D, vitamin A, thiamin, niacin, riboflavin, vitamin B 12, potassium, phosphorous, magnesium and protein.
Fact: Proanthocyanidins are thought to be the active ingredient in cranberries that helps prevent UTI-causing bacteria from adhering to the cells that line the urinary tract. A 2012 systematic review of 24 studies concluded that cranberry's preventative role is less effective than previously found in a 2008 review, although some small studies demonstrated a limited benefit for women with recurrent UTIs.
Fact: While it might seem like a good idea, rinsing raw meat, fish or poultry before cooking won't remove bacteria that have the potential to make you sick. In fact, it can actually do the opposite, so save yourself this messy step! Rinsing these raw foods can cause cross-contamination by spreading bacteria as juices splash onto your sink, counters and anything else nearby like clean dishes or raw veggies.
Fact: This trendy, effervescent, fermented drink is made with black tea, sugar, yeast and bacteria. Kombucha tea enthusiasts claim that it has a wide range of health benefits such as aiding digestion, improving energy, strengthening immunity, preventing cancer and improving liver function. It is available commercially or can be brewed at home using a kombucha culture which is added to tea and allowed to ferment.
Truth: A recent study commissioned by Heart and Stroke Canada found that Canadians consume more ultra-processed foods and drinks than any other country in the world except for the United States. In fact, nearly half of the average Canadian's daily calories come from foods and beverages that contain very little intact, wholesome food.
Fact: While they promise "complete nutrition" and may be OK for healthy adults to use in a pinch, meal replacements don't provide the same health benefits of whole foods. These drinks, whose composition is controlled by Health Canada’s Food and Drug Regulations, are made of water, sweeteners such as corn syrup solids and/or sugar, a source of protein (typically from milk and/or soy), oil, vitamins, minerals, emulsifiers and flavouring.
Truth: Today, National Dietitian's Day, is a perfect time to remind consumers to be skeptical when seeking health information. Anyone can have a website, keep a blog or a write book. Someone who doesn't have the proper credentials has the potential to waste your time or money or, even worse, may give recommendations that are detrimental to good health.
Fact: I get questioned about this on a weekly basis – more than any other topic. So I am going to take this opportunity to assure readers that the majority of scientific evidence suggests that soy consumption has health benefits. Soybeans contain isoflavones, weak estrogen-like substances made by plants.
Truth: Nightshades are a botanical grouping of plants, including potatoes, tomatoes, eggplants and all varieties of peppers, which contain a chemical compound blamed for causing joint pain. It is theorized that the glycoalkaloid solanine, a chemical in nightshades that protects these plants from insects or other predators, has inflammatory properties in some individuals.
Truth: Cooking helps children to develop fine motor skills, understand math concepts, and expand their vocabulary and reading skills. The earlier children are exposed to cooking, the more likely they are to try different foods and learn to enjoy a variety of flavours and textures. Cooking is an important skill that encourages children to use simple, healthy ingredients rather than learn to depend on processed foods. The benefits of cooking, which can be enjoyed by children as early as age two, last a lifetime.
Truth: While it is a commonly-held belief, eating fried or greasy food does not cause acne. There is some evidence suggesting a low glycemic index (GI) diet may prevent or treat acne and that high GI foods, prevalent in Western diets, may aggravate acne. Low GI foods are generally less-processed carbohydrates such as whole grains, legumes, vegetables and fruits, while high GI foods contain refined grains and simple sugars.
Fact: Like most superfood claims, coconut oil falls short when it comes to scientific scrutiny. Widely publicized health benefits have been attributed to coconut oil, including enhancing weight loss, preventing heart disease and warding off dementia, but there is currently insufficient evidence to support these claims.
Truth: Eating frequent, small meals has been assumed to burn more calories than a traditional three meal a day pattern. While there is a slight increase in our metabolism each time we eat, the difference in calories burned over the course of a day is insignificant. Overall, research does not support that how frequently a person eats meals or snacks impacts weight gain or loss over time. Does snacking between meals help some people lose weight by preventing extreme hunger that leads to overeating at a meal?
Almost half of all Canadians find it challenging to eat a balanced diet. To help address this, Dietitians of Canada organizes Nutrition Month every March to provide guidance aimed at making it a little easier for people to choose and prepare nourishing, enjoyable meals. This year’s theme is Unlock the Potential of Food.
