How well do you know your food?
Here are some common myths debunked, compiled by The Sunday Times.
Myth #1: Does low fat milk contain fewer nutrients than full cream or whole milk?
No, the nutrients are comparable.
Mr Charles Lew, a dietitian from the adult health division of the Health Promotion Board, says low fat milk is a healthier option because it contains about two-third less fat, especially saturated fat, which can increase the risk of heart disease.
But he adds: 'Other than the difference in fat content, the nutrients in low fat and skimmed milk, such as calcium, protein, B vitamins, phosphorus and magnesium, are comparable to full cream and whole milk. Look for labels such as 'reduced fat' or 'low fat' when buying milk.'
Myth #2: Can soya milk cause men to grow breasts?
American actor Jeremy Piven said he stopped drinking soya milk as he was starting to grow breasts. He drank 12 cups a day. Can soya milk cause men to grow breasts?
No, there is little evidence to support this belief.
Mr Lew says soya products such as beancurd and soya milk are low in saturated fat and a good source of protein and can be consumed as part of a healthy balanced diet.
But soya beans do contain isoflavones, a naturally occurring antioxidant with weak properties of female hormones, which has been thought to increase the risk of gynecomastia (development of abnormally large mammary glands in males) and decrease a man's libido.
But the amount of isoflavones is insignificant, so it is safe for men to drink soya milk.
He cautions, however, that some studies have linked excessive soya consumption to certain health problems such as dementia, so it is best to drink soya milk in moderation.
He adds: 'For people with hormone-sensitive cancers, such as breast, ovarian, or uterine cancer, consumption of soya products is discouraged due to concerns about the female hormone-like properties of isoflavones, which may aggravate their condition.'
Myth #3: Is drinking fruit juice an appropriate substitute for eating fresh fruit?
No, eating fresh fruit is the best option.
Ms Nehal Kamdar, senior dietitian from Raffles Hospital, says: 'It is always better to eat the fruit instead of having fruit juice. A whole fruit provides you with a lot more nutrition than fruit juice. The edible skins of fruits such as apples, apricots, blueberries, figs, grapes, pears and plums interact with sunlight and form a variety of coloured pigments called carotenoids, which have been found to be beneficial for health.
'When fruit is juiced, most of the skin is lost. The pulpy part of the fruit is also a source of fibre, which is often removed in fruit juices. Taking too much fruit juice can also lead to excessive calorie intake, causing weight gain.'
Myth #4: Is olive oil the most healthy oil option?
Yes, as long as it is not used for deep-frying.
Ms Natalie Goh, consultant dietitian with Peaches & Pear Nutrition Consultancy, says: 'While olive oil is a good source of monounsaturated fat, it is generally not an ideal choice of oil for deep-frying because of the lower smoke point, which is the temperature at which the fat or oil breaks down. Olive oil has a lower smoke point compared to other cooking oils such as canola, corn, soyabean and sunflower.
'Oil tends to deteriorate when subjected to high and prolonged heating, hence olive oil should not be used for deep-frying.'' She adds that though olive oil is rich in monounsaturated fat, which tends to lower total and LDL-cholesterol (bad cholesterol) levels in the body, excessive intake can lead to weight gain.
Myth #5: Does consuming coconut milk make you fat? No, if taken in moderation.
Mr Lew says coconut milk contains medium chain fat that has been thought to be beneficial as it is more rapidly digested and converted into energy by the body.
However, due to the high fat content of coconut milk, it is a concentrated source of calories. Thus it is important to moderate the amount of coconut milk used. This can be achieved by partially replacing the amount of coconut milk used with low fat milk in food preparation. Coconut milk contains about 20 per cent fat compared to less than 2 per cent fat in low fat milk.
Ms Kamdar says: 'Oats contain significant sources of fibre which is usually half-soluble and half insoluble. One component of the soluble fibre is called beta-glucans, which has proven effective in lowering cholesterol. To lower blood pressure, a daily serving of whole oats is recommended on top of taking medicine for hypertension.
'Oats also contain tocotrienol, which are antioxidants that inhibit cholesterol formation and have been found to lower blood cholesterol. New research has also shown that antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of the artery walls.'
This article was first published in The Straits Times.