IT seems an ever-growing number of Australians are taking on board nutrition tips from self-appointed ‘‘experts’’, who have limited or no training in nutrition.
Subscribe now for unlimited access.
$0/
(min cost $0)
or signup to continue reading
These people may have great intentions, but they are confusing Australians about what to eat for good health. Think twice before taking on the advice of a celebrity or someone who has done a short course in nutrition.
A number of ‘‘myths’’ that require consideration of the evidence.
Myth: Wheat is a dietary no-no.
The evidence: Grain-based foods, such as wheat, rye, barley and oats, provide many important nutrients for the body and can help manage body weight. Grains provide essential vitamins, minerals, carbohydrates, protein and dietary fibre. Eating whole grain foods help people stay fuller for longer, which is good news for anyone wanting to lose or maintain weight. There is also evidence that eating foods made from whole grains is linked with a lower body weight, a smaller waist circumference and a reduced risk of becoming overweight.
Myth: Cooking with animal fat is much healthier for you.
The evidence: Animal fat is rich in saturated fat, and too much saturated fat increases risk of heart disease. The Australian Dietary Guidelines recommend replacing foods containing saturated fats with foods that contain unsaturated fats. That means cooking with healthy fats such as olive oil, canola oil or sunflower oil. If you’re watching your weight, choose cooking methods that don’t need lots of fats – microwaving, stir-frying or baking.
Myth: Coconut cream is a healthy alternative to cow’s milk.
The evidence: Coconut cream is not a suitable substitute for milk nor is it a healthy food. Coconut cream does not provide the same essential nutrients as milk and it contains a large amount of unhealthy saturated fats, which have been linked to heart disease and diabetes risk. Reduced-fat and low-fat milks provide essential nutrients, like calcium, magnesium and riboflavin, with minimal fat and saturated fat. Coconut cream contains 19grams of saturated fat in a 100gram serve, 23 times the saturated fat found in low-fat milk.
Myth: Legumes are a poor choice.
The evidence: Legumes are an exceptional dietary choice, recommended in the Australian Dietary Guidelines. They are an excellent source of (soluble) fibre, are essential for maintaining healthy bowels, and are high in protein, making them an ideal meat alternative for vegans and vegetarians. Legumes also provide high-quality carbohydrates, and have a low glycaemic index (GI) – making them perfect for helping to control blood sugar levels.
Myth: Base your diet around meat and animal foods.
The evidence: Plant food groups are more protective than animal food groups against chronic disease. That’s the conclusion of a new review which looked at research from 1950 to 2013 investigating the link between food groups and chronic disease. This finding questions the credibility of diets that promote high intakes of animal-based foods at the expense of plant-based foods, like grains and legumes. Animal foods, like lean meat, poultry and fish, provide important vitamins and minerals, and are healthy choices, if eaten in the right amounts. The Australian Dietary Guidelines recommend a maximum of 455grams of lean, cooked red meat a week.
Myth: Coconut oil is ‘‘natural’’, making it a better choice.
The evidence: Coconut oil is no more ‘‘natural’’ than any other plant-based oil. All oils have gone through a degree of processing to turn the whole food into an edible oil. The biggest difference between coconut oil and other plant or vegetable-based oils such as olive, avocado or macadamia oil, is that coconut oil contains 92per cent saturated fat, which is linked to increasing LDL or ‘‘bad’’ cholesterol levels. While coconut oil contains a ‘‘healthier’’ type of saturated fat – lauric acid, known to improve HDL or ‘‘good’’ cholesterol – the product itself still causes a rise in LDL and total cholesterol, which isn’t good for heart health. Oils made from unsaturated fat such as avocado, olive and canola, help to raise the good and lower the bad cholesterol in our blood, making them healthier options.
Myth: Choose ‘‘all organic’’.
The evidence: Both organic and conventionally-grown foods can provide all the nutrients required when included as part of a healthy, balanced diet. Neither is better or worse from a nutrition standpoint. The key is to eat a variety of foods, based on the guidelines. Many Australians are not eating enough of foods like fruit and vegetables so, regardless of how these are grown, the priority is making sure you eat enough of these healthy staples. Whether you buy organic or conventionally-grown food comes down to personal preference.
The advice that works for healthy eating isn’t very sexy and hasn’t really changed over the years, so it’s easily drowned out by new fads.
Accredited dietitians have a minimum four years at university studying nutrition, keep up-to-date in nutrition science through professional development, and comply with best practice guidelines.
Claire Hewat is the chief executive officer of the Dietitians Association of Australia
