Food

The truth about food

Updated: 01 May 2010

Introduction

We’ve sifted through the complicated, contradictory advice to dispel food and diet myths.

When it comes to food we live in very confusing times. One minute we’re told to cut the fat and the next we’re told that sugar is the new food baddie. And what about food labels? What do they mean and can you trust the claims? We take a look.

Plus: check out our interactive Recommended Daily Intake calculator - find out how much energy, fat, carbohydrates and other nutrients you need, and what this equates to in real terms.

Seals of approval

You’ll find them on every supermarket shelf – products labelled with ticks of approval, endorsements and logos. But, what do the labels mean?

Heart foundation tick

Foods with the tick meet criteria for fat, saturated fat, trans fat and sodium. Some product categories, such as muesli bars, also have rules for fibre and energy. Manufacturers pay a fee to use the tick – so, although the product is as good as it claims, other products without the tick may be as good or better. Check the nutrition labels to compare fat and sodium levels.

The tick isn’t an excuse to eat as much as you like. Although the tick is on some pies, ice-cream and sausages, these are still high-fat, high-kilojoule foods. They might be a healthier choice than other brands but still aren’t foods for everyday eating.

GI logo

The glycaemic index (GI) measures how quickly, and by how much, a food containing carbohydrate raises your blood glucose levels. A food with a high GI causes blood glucose to rise and fall quickly, while low GI foods have a slower more sustained effect.

Companies pay to use the GI logo, but it doesn’t mean the food is low GI. Any food can use the logo if its GI has been tested, although it must meet certain nutritional criteria and contain at least 10g of carbohydrate. A low GI is 55 and below, medium 56 to 69 and high 70 or more.

Don’t judge a food on its GI alone. Energy, fat, saturated fat, sodium, and fibre content are all important.

Organic

Products claiming to be organic must contain at least 95% organically produced and processed ingredients. Look for certification from a reputable organics organisation. If you’re buying New Zealand food and you see “Bio-Gro”, “Demeter”, “Asure Quality Organic” or “OrganicFarmNZ” you can be confident of the organic claims. It’s trickier with imported products. Check out www.ifoam.org for a full list.

Plunket and Wattie's

Most Wattie’s baby food carries the Plunket logo. Plunket gets paid for this and a panel of nutrition experts is involved in the development of the food. But other brands can’t use the Plunket logo, even if they are as good or better.

Cause-related marketing

The deal is purely financial. A product doesn’t have to meet any particular standards. Don’t be fooled that it’s an assurance of quality or an endorsement.

Label claims

Low salt or low sodium
The food must contain no more than 120mg of sodium per 100g.

Light or lite
This could mean anything! It may mean less energy, sugar or fat. But it could also refer to the colour or flavour. Check the fine print.

Diet or low calorie
Diet claims aren’t regulated but the food must be lower in kilojoules than the original product. They’re likely to include artificial sweeteners.

Premium, pure, real, natural
Words like these can influence what we buy. But there’s no guarantee they’ll deliver. There’s no legal definition for the use of these terms, so the product may be no better or different from other products on the supermarket shelf.

Pork-flavoured
The percentage of the characterising ingredient or ingredients must be declared in the ingredients list. Pork sausages must declare how much (or how little) pork they contain. But don’t expect pork-flavoured sausages to contain any pork at all.

Good source of energy
This probably means the food is high in energy or kilojoules. It won’t enhance your vitality and doesn’t mean it’s particularly good or bad for you. Watch the ones high in sugar. For example, many breakfast cereals make a high energy claim but they're usually the products high in sugar.

Cholesterol free
The “invisible” bonus – it tends to appear on products that wouldn’t have cholesterol anyway. Dietary cholesterol is only found in foods of animal origin. The amount of dietary cholesterol you eat has little effect on your blood cholesterol levels. It’s more important to cut back on saturated and trans fats.

Baked not fried
Crackers and chippies make this claim. It sounds good – we all know fried equals fat. But baked products may still contain as much fat as fried foods if they contain fat to start with.

No added sugar
The food may still contain a lot of natural sugar. The sugars on the nutrition information panel refers both to added sugars and sugar that’s naturally present. Most foods contain some sugar.

Reduced fat
Reduced fat doesn’t mean low-fat. A product should have 25% less fat than its regular brand to make this claim. Sometimes the reduced fat product is topped up with sugar.

Watch for sneaky serving sizes

Some products state they contain more than one serving, even though you'd probably consume them in one go. Compare products per 100g or 100ml, but think about how much of them you'll be eating or drinking.

Food myths

Organic foods are better for you

Myth

Nutritionally, there’s little evidence to support this claim. Nor is there any evidence organic food tastes better. They are, however, GM-free and are less likely to contain synthetic pesticides. Keep in mind that non-organic food has conservative safety limits and pesticide residues are well within these limits.

Canola oil was used to make mustard gas and isn't fit for human consumption

Myth

This myth has been around for years. Canola oil comes from the rapeseed plant, a member of the mustard family. The only connection with mustard gas is the name. Other mustard-family members include broccoli, cauliflower and cabbage – all nutritious and harmless foods. Canola oil is an excellent source of the “good” omega-3 and monounsaturated fatty acids. But remember that any oil is 100% fat, if you eat too much you may put on extra kilos.

Eating too many eggs will raise your cholesterol

Myth

Egg yolks contain cholesterol – but it’s dietary cholesterol and only has a small influence on your blood cholesterol levels compared with the saturated and trans fat in your diet. Eggs are a good source of protein, vitamin B12 and monounsaturated fat. Eating four or five eggs a week is unlikely to harm your health.

Chocolate is a health food

Myth

Please God let this be true! The cocoa beans used in chocolate contain flavonoids, which have been shown to reduce the “bad” LDL cholesterol and enhance the “good” HDL cholesterol. Dark chocolate has more flavonoids than milk chocolate, and white chocolate has none.

But sorry – chocolate still isn’t good for you. It contains 15 to 20% saturated fat and usually lots of sugar. Small quantities of chocolate won’t do you any harm, but it’s best to get your flavonoids from fruit and vegetables. Forget about choosing carob over chocolate if you’re trying to cut back on fat and kilojoules – it can have just as much fat and as many kilojoules.

Eating fish may give you mercury poisoning

Myth

There are important nutritional benefits for all people from eating fish – it’s a good source of omega-3. But some species accumulate higher levels of mercury, so you need to be careful about the fish you choose. Shark (lemonfish), swordfish, orange roughy, ling, fresh tuna, and trout have higher levels of mercury and should be eaten in moderation. There is little concern over tarakihi, red cod, blue cod, hoki, warehou, flounder, salmon and canned tuna. Pregnant women need to take particular care because a developing foetus is potentially more sensitive to the effects of mercury.

Oysters are good for your sex life

Myth

If only! There’s no proof oysters improve sexual performance. Their reputation possibly arose when their contribution of zinc to the mineral-deficient diets of the past could improve overall health and increase sex drive. So – the hunt for the elusive love drug persists. But there’s something to be said for the placebo effect …

Chicken is full of antibiotics

Myth

Antibiotics are used to prevent disease and ensure healthy growth in chickens. But chickens are not full of antibiotics. While testing has shown that antibiotic residues have occasionally been found in chicken livers, none have been found in chicken meat for many years. Chicken is one of the main sources of campylobacter food poisoning. Contaminated chicken can be made safe by cooking it properly.

Herbal tea has many health benefits

Myth

Tea is full of antioxidants that prevent the formation of harmful free radicals and some studies show that drinking tea may counteract some cancers and reduce the risk of heart disease. Green tea contains more antioxidants than black tea – but herbal teas don’t count as they don’t contain real tea.

Other urban myths

Celery and grapefruit burn up more energy to consume than they contain.
No such luck! Digestion of any food uses a small amount of energy but no food will use more energy than it contains. If you lose weight eating celery and grapefruit it’s probably because you’re eating them instead of more energy-dense foods.

Cutting carbs is the best way to lose weight.
The world is full of people who have lost weight on low-carb diets such as the Atkin’s diet. But there’s no evidience they’re successful in the long term. Studies show the short-term effect is mainly from cutting kilojoules. Some low-carb diets are also high in saturated fat, which isn’t the best news for your heart. For long-term weight loss, ignore diet fads, decrease the amount of kilojoules you eat and increase activity levels.

Eating carbohydrates at night is fattening.
You gain weight when you eat more energy than you use – it doesn’t matter what time of the day you eat different types of food or what time of the day you use up the energy. The afternoon and evening may be when you’re more likely to snack – so keep some healthy options on hand.

Vegetarian dishes are always a good low-fat choice.
Vegetables are always a good choice but some vegetarian dishes contain a lot of fat and kilojoules. Fried foods, pasta dishes in creamy sauces, curries, or dishes with lots of cheese or pastry are all potentially high in fat and saturated fat, regardless of whether or not they contain vegetables.

I can’t lose weight because I have a slow metabolism.
Like it or not, most overweight people eat too much and don’t do enough physical activity - you can’t blame a slow metabolism. Tests show that overweight people usually have a higher metabolic rate than those who are lean. Much of the metabolic demand of the body is from muscle, and overweight people have more muscle because they need it to carry around the weight.

Diet coke gives you cancer.
Diet Coke contains the sweetener, aspartame, which has been associated with tumours, multiple sclerosis and vision problems. But aspartame is one of the most thoroughly tested and studied food additives, and there is no evidence of any significant adverse effects. However, people with the rare condition of phenylketonuria should avoid this sweetener. For this reason, all products containing aspartame will have a warning label.

Butter is better because it’s natural.
Ah … sorry, no. Butter, according to food standards, must be at least 80 percent milk fat. This makes it high in saturated fat (about 55 percent), which can raise the “bad” LDL cholesterol levels in your blood. Cutting back on saturated fat is a priority, so butter isn’t a good choice. Semi-soft and salt-reduced butters have the same levels of bad fats too.

Alchohol myths

Waiter, waiter there’s a fish in my wine!

Fact

You might be surprised to read on your bottle of vino that it may contain fish, egg, milk or nuts. These aren’t new fad ingredients but products that may be used in the wine-production process. While they are largely removed through filtration, allergen-labelling requirements state they must be declared.

Alcohol is fat-free so it won’t cause weight gain.

Myth

It’s true that alcohol is virtually fat-free but alcohol itself is high in kilojoules. One pint of beer will set you back about 900kJ – that’s a little less than a McDonald’s hamburger. A standard 100mL glass of wine has about 370kJ. A night on the town can quickly add up.

Hair of the dog will cure my hangover.

Myth

Hair of the dog or having another drink is the alcoholic version of homeopathy – a little of what’s causing the illness can cure it. It can seem beneficial but it’s only a delaying tactic – the hangover will kick in eventually. The only way to prevent a hangover is not to overindulge. But … water, a painkiller, something to eat and rest is about all you can do.

My husband and I drink a medicinal bottle of wine a night.

Myth

Studies consistently show moderate drinkers (one to two drinks per day) have healthier hearts and live longer than heavy drinkers or teetotallers. However, the benefits are limited to a couple of drinks a day and most of the benefit is seen in middle-aged and older men, and post-menopausal women. Men should have no more than three standard drinks a day and women no more than two. A standard drink is less than you might regularly pour – you should get 7 ½ standard glasses of wine in one bottle so drinking half-a-bottle of wine is too much. It pays to have a couple of alcohol-free days per week.

Kids and food

Thirty percent of Kiwi kids aged between 5 and 14 years are overweight or obese. And there’s increasing evidence that if overweight kids become overweight teenagers – there’s not much hope for them as adults.

Of course, food isn’t the only culprit – lack of physical activity is also a factor. But choosing the right food and drink can help.

Drinking tips

Drink lots of plain water and trim milk everyday:

Children over the age of two can have low-fat and reduced-fat milk.

Cut down on fruit juices, flavoured milk, flavoured waters, and diet drinks:

Infants under one year should not be given straight or undiluted fruit juice.
Water fruit juice down by at least one in four for young children, and one in three for older children.
Dilute flavoured milk with half trim milk.
Flavoured waters and diet drinks contain less sugar and energy but may still contribute to tooth decay.

Keep soft drinks and fruit drinks for treats (less than one serving per week):

They have high sugar and energy and may also contribute to tooth decay.

Food tips

Kids (and parents) are bombarded by marketing tactics for food products.

But, kids don’t need “special” foods that are high in sugar and brightly coloured. It’s also important not to encourage a sweet tooth early in life.

Watch out for:

Movie promotions.
Free gifts.
Competitions.
Games and puzzles.
Packaging that encourages children to play with their food.
Company websites and kids’ clubs.
A healthy spin on high sugar food.

Food terms explained

We explain the nutritional mumbo-jumbo.

Kilojoule
A unit that measures the energy content of the food we eat. The number of kilojoules in a food depends on the amount of carbohydrate, protein and fat the food contains. Fats and alcohol are the most energy-dense nutrients.

Monounsaturated fat
“Good” fat found in canola and olive oil, avocados and nuts. It lowers “bad” LDL cholesterol levels and raises “good” HDL cholesterol.

Polyunsaturated fat
“Good” fat found in sunflower, safflower, sesame, corn, and soybean oils and seeds. It lowers “bad” LDL cholesterol levels.

Omega-3 fatty acids
Polyunsaturated fats found in oily seafood, such as salmon, tuna and sardines, and plant sources such as flaxseed and walnuts. They lower total cholesterol and “bad” LDL cholesterol, and reduce your risk of heart disease.

Saturated fat
“Bad” fat found in fatty meats, dairy products, and palm and coconut oil. It raises the “bad” LDL cholesterol levels in the blood.

Sodium
The component in salt that’s bad for your health. Eating too much sodium may lead to high blood pressure.

Trans fat
“Bad” fat found in some table spreads, cakes, biscuits, processed foods and takeaway meals. It raises the level of “bad” LDL cholesterol and lowers the “good” HDL cholesterol.

RDI calculator

Kilojoules are the bottom line when it comes to maintaining your weight but you also need to eat the right foods to maintain good health. Energy and nutrient intakes vary from person to person depending on your gender, age, weight, height, and how active you are.

Use our interactive calculator to find out how much energy, fat, carbohydrates and other nutrients you need, and what this equates to in real terms.

Supermarket quick guide

Short of time at the supermarket? Follow our guidelines to pick the most nutritious foods in each product category.

Yoghurt

Per 150g pottle look for:

Less than 600kJ.
Less than 5g fat.
Less than 2g saturated fat.
Less than 10g sugar or 25g if some sugar comes from fruit.

Crackers

Per 100g look for:

More than 5g dietary fibre.
Less than 5g total fat.
Less than 350mg sodium.

Check the ingredients list

Look for wholegrains, nuts and seeds.
Ignore cholesterol-free claims and baked-not-fried claims.

Breakfast cerals

Per 100g look for:

More than 5g dietary fibre (no more than 15g for children)
Less than 5g total fat (10g is acceptable if saturated fat is less than 2g of total fat)
Less than 15g sugar (or 25g if some sugar comes from dried fruit)
Less than 400mg sodium.

Check the ingredients list

Look for wholegrains.
If sugar or fat (or one of their aliases) is listed in the first few ingredients, put it back on the shelf.

Table spreads

Per 100g look for:

Less than 70g total fat.
Less than 20g saturated fat.
Less than 1g trans fat.
Less than 400mg sodium.
Ignore cholesterol-free claims.

Muesli bars

Per bar look for:

Less than 600kJ.
Less than 10% fat and no more than 5g.
Less than 5% saturated fat and no more than 2g.
Less than 15% sugar (or 25% if some sugar comes from fruit).
1.5g of fibre or more.

Fruit drinks and juices

Fruit juice counts as one of your five-a-day portions. But not all juice is created equal.

Fruit juice
The liquid (with or without pulp) obtained from real fruit.

Fresh juice
No preservatives or concentrates. Has not been pasteurised so has a short shelf-life.

Concentrate
Fruit juice with some of the water removed.

Reconstituted
Fruit juice prepared by adding water to concentrate.

Pasteurised juice
Juice has been heat-treated to prolong the shelf-life and kill any harmful bugs.

Fruit drink
May contain as little as 5% fruit. Often contains added sugar.