1. THE MYTH: Celery juice can heal your gut
THE THEORY
Believe social media hype and celery in a glass can nix everything from stressed skin to a bloated tum, by supporting the gut. But dietitian Leanne Ward isn’t convinced. “There is no evidence in humans linking celery juice consumption to improvements in gut healing,” she explains. “If anything, it may worsen the effects of irritable bowel syndrome, as celery is high in FODMAPS [aka a group of compounds thought to contribute to IBS symptoms].” Ward’s not hating on the crunchy stems, though. “They’re packed with vitamins A, B, C and K and minerals such as potassium, calcium, folate and phosphorus,” she adds. “They are hydrating, too – but they don’t need to be juiced to get these benefits.”
THE BOTTOM LINE
By all means, stick a stalk in your green blend, “just don’t buy into the hype,” says dietitian Joel Feren. And if you’re keen on improving your gut health, embrace food diversity rather than zeroing in on celery. “Eating a variety of foods appears to be the key,” says Feren. “And, including probiotic-rich foods such as yoghurt, kefir and miso, as well as prebiotic-rich foods like onion, garlic, whole grains and legumes has been shown to aid gut health.”
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2. THE MYTH: Saturated fat is a health food
THE THEORY
The type of fat historically associated with butter and bacon has cropped up in health-food trends, such as coconut oil and bulletproof coffee. So what gives? Feren explains that some links between saturated fat and artery-clogging low-density lipoprotein (LDL) cholesterol, reinforced in studies since the ’60s, have been countered by recent science. “There is some new research indicating that saturated fat from milk does not impact our blood levels of cholesterol like we previously thought,” he says. “However, we still need to be mindful of our intake of fatty cuts of meat and baked goods, as these high-saturated-fat foods are still linked with heart disease.”
THE BOTTOM LINE
Small servings of saturated fat aren’t the worst thing in the world – in fact, a 22-year study by Tufts University last year found that full-fat dairy may even be good for your heart – but overall, the healthiest types of fat are the monounsaturated and polyunsaturated kind. “Think avocado, Greek yoghurt, nuts and seeds, extra virgin olive oil, salmon and other oily fish,” Feren says. Go easy, though: ¼ of an avo equals one serve, while your olive oil drizzle should be one tablespoon’s worth.
3. THE MYTH: A low-carb diet is healthy
THE THEORY
Rumours of ‘keto crotch’ (a funky vaginal odour) aren’t denting the minimal carb ketogenic diet’s popularity. So, why have people so readily sworn off the sourdough? “Because low-carb diets initially help with weight loss, people think they’re healthier,” says dietitian Helen West. It’s true that consuming fewer carbs reduces insulin and ups glucagon (the hormone that triggers your body’s fat-burning mode) but it comes at a cost. Research published last year in The Lancet Public Health found that a diet with less than 40 per cent carbs was associated with a higher mortality risk, and a separate study linked low-carb diets to increased chances of dying from coronary heart disease, stroke and cancer. Turns out we lose essential vitamins, minerals and fibre by passing up the bread basket, says Feren. Not good.
THE BOTTOM LINE
You need carbs for a smorgasbord of reasons – not least to help you nail your fibre intake. “The general population falls well short of their fibre requirements, so low-carbers will likely struggle to hit their fibre targets,” notes Feren. The best carbs are the ones closest to their natural state, like a baked potato rather than potato chips. “I encourage my clients to fill up a quarter of their plates with good quality carbohydrate rich foods, like ½ cup brown rice, 1/3 cup of legumes, a medium potato or two slices of wholegrain bread.” Keto crotch, begone.
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4. THE MYTH: You should avoid fruit because it's high in sugar
THE THEORY
We know you know sugar is best kept to a minimum. Among the damning evidence against the sweet stuff is a recent study by Sorbonne Paris Cité University that found drinking a soft drink or fruit juice every day significantly increases your overall risk of cancer. But there’s been some serious collateral damage in the public health war against sugar: whole fruit. “The naturally occurring sugars found in fresh fruit don’t have the same effect as added sugars in something like [lollies], due to the fibre found in fruit,” explains dietitian Marika Day. “Fibre slows the digestion and release of sugars from fruit.” You would also be mad to pass on fruit’s micronutrient bonuses, such as banana’s bloatbeating potassium.
THE BOTTOM LINE
The type of sugars to be mindful of are ‘free’ sugars – basically any that don’t come from whole fruit and veg or dairy. When it comes to fruit, “most people are not consuming enough,” says Day. Dietary guidelines recommend eating two serves (equivalent to a medium-sized apple and orange) a day, but going over your quota is nothing to worry about, Day adds. “I always say, ‘what’s the alternative?’ If it’s between having an extra piece of fruit for dessert or a bowl of ice-cream, extra fruit is a great thing!” Opt for fresh or frozen fruit rather than canned or dried, and if it has an edible skin, leave the peeler in the drawer – the skin is a rich source of vitamins, minerals and insoluble fibre. “I love to put fresh or frozen berries on my breakfast in the morning, or even toss them [through] a salad,” says Day.
5. THE MYTH: Brown carbs are always the better carbs
THE THEORY
Do you feel a ping of virtuousness as you take that extended boil time for brown rice on the chin? Turns out those beige grains aren’t much more nutritious than their white counterparts. “White rice has had the outer brown part of the grain removed, which doesn’t really contain that much nutritionally,” explains dietitian Jo Hollington. “[And] 100g of brown rice only has about a gram more fibre,” which might make it more difficult to digest. Mind: blown. Still, she says wholegrain remains the preferable choice for the remainder of starch sources, because outer layers generally contain more nutrients and fibre.
THE BOTTOM LINE
“There are varying degrees of processing when it comes to grains and essentially the healthier choice is the minimally processed [option],” says Day. Think bread or crackers with visible grains and seeds. Still not sure? Reading the nutritional information on the label when buying carbs will help you determine its true health status. “A food is typically considered a good source of fibre if it has greater than 3g of dietary fibre per 100g,” says Day. Bonus points if ‘whole grain’ or ‘wholemeal’ appear in the first few ingredients on the list. And when it comes to rice, permission granted to reconnect with the white basmati.
6. THE MYTH: Women should stick to 8700kjs or 2000 calories a day
THE THEORY
This magic number is drawn from surveys about average Australian food intakes, and it’s used as the basis for calculating percentage daily intake values on food labels (you know, “this muffin contributes 10 per cent of your daily energy requirements”). But, it’s just a ballpark figure – it doesn’t take into account individual energy needs.
THE BOTTOM LINE
To figure out your own personal energy needs, calculate your basal metabolic rate (google the ‘BMR calculator’ for a handy online tool). This figure will take into account your weight, activity levels, age and gender for a more specific guideline. Or, don’t bother, says Feren. “I wouldn’t encourage people to fixate on their energy needs,” he says. “Counting kilojoules can lead to an unhealthy relationship with food. Rather, focus on including plenty of foods from the five core food groups and minimise your intake of booze, sweet biscuits, lollies and fruit juice, and the rest should take care of itself.”
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7. THE MYTH: You need protein within 45 minutes of a workout
THE THEORY
“The idea that you could build muscle faster this way came from research in the early noughties, which showed that muscle protein synthesis – the mechanism by which you build mass – was stimulated by consuming whey protein within an hour of finishing a workout,” says sports dietitian Rick Miller. “But the benefits scientists found were so small that they’d be barely noticeable over a 10-year period.” Oh.
THE BOTTOM LINE
Consuming protein at any point after a workout will be helpful, says Miller. “Following a tough session, the rate of protein synthesis will remain raised for 24 hours. During that time, your body will be sensitised to any protein you consume and will automatically build muscle.” So, you can ease up on those post-sesh protein shakes. Just chase your Saturday morning workout with eggs at brunch and you’ll be good to grow. If you’re aiming to build muscle, “it’s best to spread your protein intake evenly throughout the day,” says Day. “For someone trying to increase muscle mass and training regularly, I recommend aiming for around 1.5g of protein per kilo of body weight. An omelette, Greek yoghurt with crushed nuts and fruit, cottage cheese with berries, or tuna on wholegrain crackers are all good high protein snacks.”
