In episode 73, we dispel five food and nutrition myths, starting with the myth that brown eggs are healthier than white eggs. Read on for the truth about this myth and more.
Chickens tend to produce eggs in one of two colors, white and brown. But is there any nutritional difference between them? And what accounts for the difference in shell color in the first place? There is no major difference in nutritional value. Brown eggs tend to have more omega-3 fatty acids, but the difference is miniscule. There's also no difference in yolk or taste. As for shell color, genes determine shell color. White-feathered chickens with white earlobes lay white eggs; red or brown ones with red earlobes lay brown eggs; and the breeds like Ameraucana, lay eggs with blue shells. Brown-egg chickens tend to be larger and cost more to feed and raise, so white eggs are more cost-efficient.
The next myth is that drinking detox teas help you burn fat. The fact is no food will burn fat when you consume it. Detox teas usually lead to more bowel movements giving someone the idea that they have lost fat or become less bloated. To reduce fat, eat a healthy diet, monitor calories and increase exercise.
The third myth is the darker the salmon the higher Omega-3 content. Farm raised salmon (typically Atlantic Salmon) is a lighter orange color and typically higher in fats and Omega-3 fatty acids than wild caught salmon such as sockeye which is a dark red. Wild King or Chinook salmon is nearly as high in fatty acids as Atlantic salmon. So even though wild caught is more expensive, that doesn't always equate to more omega-3s.
The next myth is a hot debate. You heard it from your parents, from your TV and from school: milk is good for your bones and your teeth, so you should drink at least one to three glass a day. Especially as a kid. On the surface, this makes sense. Milk contains a lot of calcium. Several studies during the 1990s looked at comparative medical outcomes in countries where people drink a lot of milk (like Denmark and the USA) and countries where people hardly drink any milk at all (like Japan and Singapore). Turns out, there’s not a whole lot of difference in frequency of broken bones, age of osteoporosis onset, or dental problems. Harvard School of Public Health says adequate calcium is important but states, "the healthiest or safest amount of dietary calcium hasn’t yet been established." It's always important to look at total diet and not single out one nutrient for good health. Since milk is a source of several other vitamins, minerals and macronutrients, it can provide a variety of nutrients. Other sources of calcium include dark, leafy greens and dried beans.
The last myth is that diet soda makes you thin. Diet soda has zero calories. How can it not make you thin? That's what the makers of diet sodas have been banking on for decades. Psychologists have speculated that some people might use consumption of diet drinks as permission to super-size their value meal. Meanwhile, doctors recommend just setting the policy of never drinking calories. Water and tea are fine for most meals. Especially water. Drink more water.