Settling the nutrition confusion debate

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Man looking at chocolates

Are eggs good for you - or not? What about milk. or bread? In this age of conflicting studies and research, we talk to the pros to find the verdict on how healthy the food we eat really is

by

Janice Rodrigues

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Published: Fri 12 Jul 2019, 12:00 AM

Last updated: Fri 19 Jul 2019, 10:42 AM

Want to hear a common gripe? Nutrition research. If there's one thing we can all agree on, it's that we can't agree on much anymore when it comes down to what's okay to eat and what's not. Science (of all things) has us so confused with its polarising views on different foods that you want to chuck all that research out the window, and pack your plate as you please. Can you blame the average Joe, when every other day seems to throw up studies of yet another food that's likely to 'cause cancer' or kill us all?
In trying to settle the contentions once and for all, we take the confusion straight to a few Dubai-based experts - family medicine consultant Dr Marwan Munajid, clinical dietitian Dr Babak Jamalian and nutritionist Sandy Poulis - and ask them for their views on some of the ingredients at the heart of the debate. You can thank us later.

MEET THE EXPERTS: family medicine consultant Dr Marwa Munajid, clinical dietitian Dr Babak Jamalian and nutritionist Sandy Poulis
Eggs
Dr Marwan: Eggs are healthy. The American Heart Association recommends eating one egg or two egg whites per day. In fact, a case study of an 88-year-old-man, who has 25 eggs daily reported normal cholesterol levels, according to the University of Colorado School of Medicine. Eggs give the human body the energy it needs and contain essential amino acids, which are the building blocks of the body. They are also a source of Omega-3.

Dr Babak: For decades, people have been advised to limit their consumption of eggs - or, at least, of egg yolks. Common recommendations include a maximum of 2-6 yolks per week. However, scientific support for this limitation is lacking. A study that examined the effects of eggs on cholesterol levels, divided people into two groups - one which ate 1-3 whole eggs per day, while the other ate egg substitutes. The study showed that:
. In almost all cases, "good" HDL cholesterol goes up
. Total and "bad" LDL cholesterol levels usually remain unchanged but increase slightly at times

Sandy: Eggs have been a huge part of many people's diets across the world and are known for their high protein content. At the same time, it's true that just one large egg yolk has almost 200mg of cholesterol, making it one of the richest sources of dietary cholesterol. Research from two prospective cohort studies found that eating one egg per day is not associated with an increased heart disease risk in healthy individuals. The take home message is really more about cholesterol. People with high cholesterol can enjoy the egg white but avoid the egg yolk.
Dairy
Dr Marwan: Dairy products are healthy; this is backed by scientific research.

Dr Babak: Milk and dairy foods are good sources of calcium and vitamin D as well as protein and other essential nutrients like phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin1. To meet daily calcium requirements, most people should have two to three cups of milk or servings of dairy foods each. That being said, it should be avoided by those who are lactose intolerant or have hypercalcemia.

Sandy: Today, there is skepticism about the health effects of dairy products, which is reflected in the increasing intake of plant-based drinks, such as oats, rice, almond and soy. The available scientific evidence supports the intake of milk and dairy products to meet nutrient requirements. The latest study from the University of Texas found no significant link between dairy fats and mortality rates. In fact, certain types of dairy may help guard and protect against prevalent chronic diseases. Calcium-fortified plant-based drinks are a good alternative to dairy products for those with lactose intolerance or allergies. However, the nutrition and health value of plant-based drinks requires further research to understand in depth how it aids the human body.

Chocolate
Dr Marwan: Cocoa beans contain flavanols which are antioxidants known to lower blood pressure, and reduce the damage to cells. Unfortunately, chocolate bars provide empty calories. Experts say one must limit their empty calories to 120-250 per day for women and 160 to 330 for men.

Dr Babak: Both milk chocolates and dark chocolates should be consumed in moderation, although dark chocolate has more nutrients and antioxidants.

Sandy: Despite its unique, rich and sweet taste, over the years, chocolate has racked up a negative reputation due to the sugar and fat content in milk and white chocolate, and association with conditions such as acne, diabetes, hypertension and coronary heart disease. New research confirms that there might be benefits to consuming certain types of dark chocolate. Two studies have stated that consuming dark chocolate with a high cocoa percentage (70 per cent minimum) had positive effects on mood, stress levels, inflammation and memory. A cube or two of dark chocolate per day is considered safe for health.

Bread
Dr Marwan: Bread is widely regarded as unhealthy because it is high in calories and carbs but low in protein, fat, vitamins and minerals. Consuming bread in moderation will not lead to weight gain, but filling sandwiches with processed meat and other high-fat ingredients can do so.

Dr Babak: Bread provides one with calcium, fibre, iron, sugar and fats. Multi-grain bread or brown bread provides more micronutrients but in term of calories, both are more or less the same. While it is safe for consumption by most people, those diagnosed with gluten enteropathy, gluten intolerance or gluten sensitivity should avoid it.
 
Sandy: Bread mostly consists of carbs that provide the body with fuel. White bread is made of highly-processed, simple carbohydrates that is digested without providing many nutrients or benefits to the body. Instead, the spike in blood sugar can lead to weight gain and a higher risk for diabetes, heart disease and other lifestyle-related chronic diseases with time. Wholemeal bread, on the other hand, is an excellent source of fibre and provides energy for longer. Consuming bread with wholegrain contributes to a reduced risk of type 2 diabetes, colon cancer, hypertension and obesity. A slice or two per day is fine.

Butter
Dr Marwan: Butter is now widely considered healthy when used in moderation. It is recommended to limit the intake of saturated fat to less than 10 per cent of the daily calories - that is, 1-2 tablespoons of butter per day, along with healthy fats like olive oil, nuts, seeds, avocados and fatty fish.

Dr Babek: Butter has long been a subject of controversy in the world of nutrition. While some say it cranks up cholesterol levels and clogs arteries, others claim it can be a nutritious and flavourful addition to your diet. A little butter on your morning toast is not bad, as long as you're eating well, exercising and controlling your saturated fat intake.
Sandy: Butter is high in saturated fats (70 per cent), monounsaturated fats (25 per cent), polyunsaturated fats (2-3 per cent) and the rest is other fatty substances. It is rich in vitamins A, D, E, B12 & K2. It doesn't contribute to our total daily intake of vitamins, as we consume it in small doses. Unlike damaging trans-fat in processed food, butter has the richest dietary source of dairy trans-fat. However, eaten in large amounts may lead to weight gain and health problems.

Sugar
Dr Babek: Dairy products, fruits and veggies all provide natural sugars in addition to fibre, antioxidants, vitamins, minerals and hydration. That being said, it is important to watch out for refined white sugar (sucrose), brown sugar, honey and syrups that are added to food. These are simple carbohydrates that cause spikes in blood glucose levels.

Dr Marwan: Sugar has empty calories - with no nutritional value. Sugar-high diets lead to health problems such as obesity, Type 2 diabetes and heart disease, although the direct correlation is not clear. Ideally, men should have only nine teaspoons of sugar per day and women not more than six. The World Health Organization (WHO) recommends that adults and children must reduce their intake of added sugars to less than 10 per cent of their total energy intake. Brown sugar is not any more nutritious than white. Keep in mind that fresh fruits have fructose, but consuming fruits is part of a healthy and balanced diet.

Sandy: A 15-year study concluded in 2014 found an association between a high-sugar diet and a greater risk of dying from heart disease. Sugar may not impact the heart directly, yet it has several indirect connections; for example, via fatty liver disease which in turn triggers diabetes, which leads to heart disease. TIP: Always read the label on prepackaged foods, as the total sugar, including added sugar, is often listed in grams. Note the number of grams of sugar per serving on top of the total number of servings. It might list 3g of sugar per serving, but if it's 2 or 3 servings, then you have consumed a triple amount of sugar without realising it.
- Compiled by Janice Rodrigues
wknd@khaleejtimes.com


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