Debunking the internet’s top food myths

Article

10 June 2023

4 min read

Healthy Body

Fact or fiction: Can microwaving your veggies zap their nutrients and cooking oil be good for your health? We investigate the false myths and genuine health advice found on the internet 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 otherwise. The general rule of thumb is to reheat food until it’s piping hot, ensuring all the bacteria that may have developed is destroyed.

But with that being said, prevention is always better than the cure – in this case, 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 countertop for too long. The slower you refrigerate your food, the greater the chance that undesirable bacteria will develop.

Bacteria’s prime temperature for growth is between 5-60 degrees Celsius and has a particular liking for dishes with cooked rice, pasta, eggs, meat and other proteins. So, make sure your hot food is hot, and get your leftovers into the refrigerator as soon as possible¹.

Myth 2: Apple cider vinegar helps you lose weight

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

While there are some truths to apple cider vinegar and its healing benefits, the latest research suggests there aren’t any conclusive results between apple cider vinegar intake and weight loss over a long period of time².

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 benefits³.

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 veg 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 counterparts⁴.

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 water⁵.

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 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 no longer recommends a limit on the number of eggs healthy Australians can eat⁶. Just make sure you’re pairing them with healthy sides like mushrooms or 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 effects⁷.

But that’s not the same 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 (its breakdown into potentially harmful compounds) well when heated⁸. It’s even a healthier alternative to more popular deep-frying cooking oils!⁹

Check out the AIA Vitality Eat Well Guide

Have you checked out AIA Vitality’s Eat Well guide yet? You won’t find any myths or misconceptions here.

Expect a tonne of nutritious and delicious recipes, thanks to AIA Vitality Ambassador and Accredited Practising Dietitian, Marika Day. Download the guide for free here, and you’ll also get a month free subscription to fuelled, a nutrition and wellbeing app by Marika Day!

*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://prod.heartfoundation.org.au/Blog/DRAFT-New-diet-recommendations-matter-to-your-hear

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/}

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 Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as at 14 March 2023 and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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