In this article, we focus on a number of common food claims and compare them against current scientific research to determine whether the claims are still fact or have become fiction.
The recommendations regarding eggs have changed in recent years. While eggs contain cholesterol, recent studies have found that the effect on our blood cholesterol levels is very minimal. The Heart Foundation suggests that eggs can be included as part of a heart healthy diet, however with individuals who have existing heart disease or type two diabetes, it has been recommended to consume up to seven eggs per week.
While still being a source of vitamins, fruit juice is high in sugar with 250mL of ‘no added sugar apple juice’ containing almost 30g of sugar; this is equivalent to 7.5 teaspoons. To put this in perspective, this is a similar amount of sugar compared to a 250mL cup of soft drink e.g Cola or lemonade. Juicing fruit also removes fibre which means you are no longer getting the added health benefits for the heart and gut. Therefore, it is always recommended to consume whole fruit compared to fruit juice.
Besides being a plant based oil, coconut oil contains 92% saturated fat (unhealthy fat), which have shown to increase total cholesterol. Although recent studies have shown that the saturated fat in coconut oil may be processed differently in the body compared to animal based fats, it is still
recommended to choose healthy fats such as olive oil, avocados and nut butters as alternatives.
Caffeine is a diuretic which can cause water loss, however the amount of caffeine required for this is over 500mg, equal to about five cups of coffee. Therefore, there is no need to worry about your morning coffee dehydrating you and it does contribute to your daily fluid intake. Excess caffeine however, can cause other issues such as insomnia and anxiety, and therefore it is still recommended to keep coffee intake to a maximum of four cups per day.
Studies have shown that the nutrient content of fresh vegetables and frozen are similar, with frozen vegetables at times holding a higher nutritional value. This is due to many frozen vegetables being snap frozen at the time of harvesting. Fresh vegetables that have been sitting on supermarket shelves for an extended period of time will be gradually losing nutrients. As such, frozen vegetables are an excellent way to meet daily vegetable recommendations, without having to compromise on nutrients.
If you would like to discuss your facility’s food, health, or nutritional needs, get in touch with us today.
Authors: Nikita Deo (Senior Dietitian) and Rachel Gray (Dietitian)
