Debunking popular food myths

Fact or fiction: Can microwaving your food zap its nutrients? Is apple cider vinegar the answer to everything?

We investigate some of the latest food claims and nutrition advice so you can make healthier choices.

Myth 1: You can't reheat food more than once in the microwave.

Contrary to popular belief, you can reheat food more than once – whether you use a microwave, over the stove, or in the oven. The general rule of thumb is to reheat food until it’s piping hot, ensuring all the bacteria that may have developed is destroyed.

That being said, prevention is always better than cure. In this case, it’s making sure you have good food handling practices. When it comes to storing food – whether it’s been reheated or freshly cooked – it’s important to not let it sit on the bench for too long. The slower you refrigerate your food, the greater the chance that bacteria will develop.

Prime temperature for bacteria growth is between 5-60 degrees Celsius and is particular prevalent in dishes that contain cooked rice, pasta, eggs, meat and other proteins. So, make sure your hot food is hot after reheating, and that you get your leftovers into the refrigerator as soon as possible.

Myth 2: Apple cider vinegar helps you lose weight.

Apple cider vinegar has been used for centuries as a cure-all remedy and, more recently, as part of various weight loss diets. Unfortunately, the jury’s still out on the results.

While there is some truth to the healing benefits of apple cider vinegar, the latest research suggests there aren’t any conclusive results between apple cider vinegar intake and weight loss over a long period of time.

On the bright side, apple cider vinegar might help prevent spikes in blood sugar – especially helpful for people with prediabetes or type 2 diabetes. Apple cider vinegar may also reduce cholesterol and offers some form of antimicrobial benefits.

Myth 3: Frozen produce has the same nutritional content as fresh.

True. In light of today’s economy, many of us are opting to get our fruit and vege from the frozen aisle instead of the fresh section in supermarkets.

Good news – while frozen produce may sometimes take a little more work to cook compared to fresh, they usually retain the same amount of nutrients and antioxidants they had when they were first picked. In fact, some contain more nutrients than their fresh counterparts.

Myth 4: Veggies lose nutrients when microwaved.

This is false. Steaming, microwaving and stir-frying are some of the healthiest ways to cook your veggies, as these methods are quick and prevent excessive nutrient loss. Boiling, on the other hand, tends to cause minerals to leach into the water.

Myth 5: Excessive egg consumption will raise your blood cholesterol.

The long-vilified egg myth has been busted in recent years. In the past, consuming too many eggs was believed to lead to an increase in blood cholesterol levels, which in turn led to an increased risk of developing cardiovascular disease.

Recent studies have quashed that belief, discovering that eggs played a much minor role in contributing to blood cholesterol levels, especially when compared to other sources of dietary cholesterol like red meat.

In fact, The Heart Foundation of NZ has compiled their own research to clear up confusion on eggs and cholesterol. The main takeaway - make sure you’re pairing them with healthy sides like mushrooms or leafy greens.

Myth 6: Cooking with olive oil can be bad for your health.

This myth was born from a half-truth that overheating or re-cooking with certain cooking oils can produce carcinogenic effects. But that’s not the case with olive oil.

In fact, olive oil is one of the healthiest oils you can cook with. Extra virgin olive oil is high in antioxidants and vitamin E, and also withstands oxidation (the breakdown process into potentially harmful compounds) well when heated8. It’s even a healthier alternative to more popular deep-frying cooking oils.

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Get personalised nutrition advice that is practical and realistic from a team of Dietitians and Nutritionists at Mission Nutrition. AIA Vitality members enjoy up to 80% off consultations with a nutritionist/dietician to help improve your health and wellbeing so you can start thriving. Learn more about AIA Vitality. Footnotes:

1. https://www.theguardian.com/food/2022/sep/02/yes-you-can-reheat-food-more-than-once-heres-why

2. https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703

3. https://www.forbes.com/health/body/apple-cider-vinegar-benefits/

4. https://www.sbs.com.au/food/article/2022/06/06/are-frozen-fruit-and-vegetables-good-fresh#:~:text=Research%20has%20shown%20that%20frozen,vitamin%20than%20the%20fresh%20variety

5. https://www.healthline.com/nutrition/cooking-nutrient-content#boiling-simmering-and-poaching

6. https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/eggs-and-cholesterol

7. https://pubmed.ncbi.nlm.nih.gov/28925728/

8. https://www.sciencedirect.com/science/article/pii/S0924224422000693

9. https://www.hindawi.com/journals/jfq/2021/7319013/#:~:text=EVOO%20improves%20the%20nutritional%20profile/
   

Article by: AIA Vitality Staff Writer

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday New Zealanders live healthier, longer, better lives. Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.