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.