Is #raw food really all it's hyped up to be?

I don’t know about yours, but my Instagram feed has been flooded with pics of ‘raw’ cakes, cookies, slices and bars. And they certainly look amazing. But do they live up to the hype?

The idea behind a ‘raw’ diet is to avoid cooked and processed foods, eating a diet comprising mostly of fruit, vegetables, nuts and seeds (and sometimes raw fish or meat, unpasteurised dairy and grains). It essentially means leaving behind the oven, stovetop and microwave and pre-packaged foods and eating a lot more fruit and veg.  Think salads, smoothies, snacks of nuts and seeds and plenty of fruit. Many raw food mavens also seem to be getting quite experimental with making raw versions of treat foods (hence the reason for my current Instagram feed).  The purpose of this ‘lifestyle’ is to improve overall health and slow aging by eating foods that haven’t been heated and hence retain all of their nutrients.

There are many 'applaud-able' features of this way of eating. For example:

• A higher intake of veg and fruit, lacking in many Aussie’s diets.
• Less reliance on highly processed and pre-packaged meals and meal elements which often have a lot more added salt, sugar, fat and other additives than you would think.
• Encouragement of greater ‘cooking’ (I use that term loosely as no actual cooking is taking place) skills, experimenting with flavours and new ways of creating meals.

But there are also some major flaws:

• It often involves an avoidance of major food groups like meat, dairy, grains and legumes.
• There are food safety concerns of eating raw milk, yoghurt and meats, especially if not handled correctly.
• Can be very restrictive and impact on social life (i.e. no more going out for dinner, or enjoying cake on someone’s birthday) and requiring a lot more planning.
• Saying that all foods become devoid of nutrients when heated is just wrong. Yes some nutrients slightly diminish in content on cooking (think techniques like boiling where some nutrients can leach out of veg and into the water), but the nutrient content of some foods is actually greatly enhanced through cooking and processing. Tomatoes are a great example as cooked tomatoes (such as in tomato paste) contain much more lycopene than raw tomatoes.

Beware the raw dessert

Then there’s the elephant in the room which I haven’t yet brought up: the fact that most of these ‘raw’ desserts look a hell of a lot better than they actually taste (with the exception of my ‘raw’ choc hazelnut cups ;)). But even the ones that taste good, still are nothing like their creators claim them to be (chocolate brownie, caramel slice, cookie dough balls, cheesecakes- I mean, please!), so they can be a far cry from satisfying that craving.

Many do contain healthy ingredients like dates, cocoa/cacao powder, nuts and seeds, but they’re so rich thanks to the nut fats and coconut oil and maple syrup or agave syrup (or whatever other ‘sugar’ is the current flavour of the month), that they can contain more kilojoules and saturated fat than a Tim-Tam! Don’t be fooled, these are certainly still ‘sometimes foods’.

Oh, and another thing? Processing and heating aren’t all bad! They've brought us a lot of things that make a healthy diet in a busy lifestyle possible and I don’t know about you, but I think it’s way too cold at the moment to survive on salads and smoothies and phony Snicker’s Bars!

Saturated Fat: Saint or Sinner?

There's been a recent shift in public opinion when it comes to fat. What was once demonised as the cause of all weight gain (plus heart disease and many other health conditions) is now being applauded for being the exact opposite. We've seen the rise of paleo lifestyles and butter enthusiasts and we're now being encouraged to once again eat the fat on our steak and slather butter on our bread. But is such a complete one eighty warranted? Should you really be eating spoonfuls of coconut oil or dropping butter in your coffee? (Yes, it's a thing!).

Well, to answer that I first need to explain that there are different types of fat: saturated and unsaturated. And unsaturated fats can be categorised further into monounsaturated and polyunsaturated fats. So what's the difference? Without getting into the nitty gritty of the science, unsaturated fats, found in olive oil, nuts, seeds, avocado and oily fish, have typically been termed 'good fats' and saturated fats, found in animal products, butter, vegetable oils, full cream dairy and coconut, have been typically been termed 'bad fats'. This is because most of the research we've had up until recently has shown that unsaturated fats can decrease our cholesterol and protect our hearts and other organs, while saturated fat does the opposite. Let's also remember though, that saturated fats are typically found in very high quantities in many of the foods deemed 'junk' which we know aren't great for our health: think hot chips, pastries, cakes, chocolate bars etc.

"… unsaturated fats, found in olive oil, nuts, seeds, avocado and oily fish, have typically been termed 'good fats' and saturated fats, found in animal products, butter, vegetable oils, full cream dairy and coconut, have been typically been termed 'bad fats'."

Recently there has been some emerging research on fat which told us to 'loosen the shackles because saturated fat might not be as bad as we once thought', but was then interpreted as 'eat all the butter you want!'. Well, I don't mean to burst that bubble the media has so carefully crafted, but the science wasn't quite that robust. What it really proves is that when saturated fat is replaced with refined carbohydrates, health worsens (so, not quite the same as saying saturated fat is healthy, just that it's better than refined carbs). But also, that there are different types of saturated fats, some better for our cholesterol and overall health than others.

So while saturated fat may no longer adversely affect your health, we can't yet definitely say that it will be beneficial to your health. And let's not forget that there is also still a hell of a lot more evidence on the health benefits of unsaturated fats (a part which I think has been largely ignored).

The verdict? I'm afraid the jury's still out on this one because we still need more research into the effects saturated fat on health. Our bodies certainly do need fat in general, but remember that gram for gram, fat is still the most energy dense macronutrient, so probably don't get into the habit of going through half a tub of coconut oil in a day, or eating croissants every day for brekky. I recommend eating a moderate amount of a variety of fats (rather than betting all your chips on just one type). And by moderate amount I mean a few serves a day in the following quantities: 1 tablespoon of any oil, 2 teaspoons of butter, a small handful of nuts or seeds, a small fillet fresh salmon, 100g regular mince, one quarter of an avocado or a 200g tub of full fat yoghurt.

Should you really be cutting foods from your diet?

There's been a lot of lively debate in the nutrition-sphere recently- both publicly and privately. And while I'm not going to open that can of worms here (as it's a complex topic and one which I can both agree and disagree with), I would like to discuss something else which I have seen quietly spring up alongside many of these new suggested ways of eating: dietary restrictions. And by this I mean the whole spectrum of 'free's'- dairy free, gluten free, sugar free, fructose free, fruit free, grain free, and so on and so forth…

Now, don't get me wrong, there are several health conditions that require the exclusion or reduction of food groups to prevent, manage or treat their symptoms- food allergies and intolerances being the most obvious ones. And even when there hasn't been a diagnosed nutrition issue or reason for diet manipulation, sometimes people just feel better when they don't eat something. Fair enough. We are the masters of our own bodies and we tend to pick up on the signals they're sending us better than anyone else.

But where the waters get a little murky is when you introduce outside influencers to this decision making process. I'm talking about media (new and old), the stories of friends of friends, various interpretations of new research (yes, believe it or not facts can be interpreted very differently by different people) by health professionals or celebrities that pull us along for the ride when there really was no issue in the first place. New diets can seem bright and shiny (like a new toy, perhaps?) and are sold to us with such fervour that we get washed up in the excitement of it all.

Before you know it we're doing our research on what foods to add to, and which ones to cut from, our trolleys, buying fancy kitchen equipment and shaking up our old recipe rut. This can be great! It can renew excitement in wholesome fresh foods and home cooking, reduce reliance of processed and packaged foods and get us more in touch with nature.

Unfortunately it doesn't always lead to a great, lifelong improvement in diet and overall health. What happens when you start having to cook separate meals for the rest of the family because they don't understand why they can't have good ol' spag bol anymore? Or you have to turn down social events because they're based around meals at restaurants which you know won't be able to cater to your special dietary requirements? Or you fall into a cooking rut because you don't really have time to make your own stock or ferment your own foods and you end up falling back on a few key meals that you know are on the 'good' list. Or the grocery bills start piling up because if you do buy anything packaged it must be organic and gluten free and dairy free and low in FODMAPs and no added sugar and no more than 3 ingredients, and not only does the shopping process take a lot longer, but these products always seem to cost a mint! And then you have to forgo that weekend away just to keep on top of it all. And worse still is that secretly, you don't think you really feel any different.

Now, I know this may seem like an over exaggeration to many, but these are the kinds of problems that CAN face normal people simply trying to follow the latest health advice. So MY advice is this: if you feel better by cutting back on carbs or excluding dairy or whatever, and you can happily and easily make these changes to your life, then enjoy! All the more power to you! But if you find yourself losing pleasure in food, or putting strain on your friendships or the hip pocket, then maybe you've taken it a little too far. Eat healthy, wholesome foods most of the time and that one slice of cake or bowl of pasta won't kill you, but it will make life more enjoyable. And isn't that important, too?

8 Things People Say That, As A Dietitian, I Hate!

Food is one of those things that everyone knows, because everyone eats! Unfortunately for Dietitian’s like me, who have studied hard for four years at university in a highly competitive and academically challenging degree, this also seems to automatically make everyone an expert on food, nutrition and health. It comes with the job. But sometimes people say things that just really get to me. Here’s my top eight (and my rebuttals- I used to be on the debating team, alright?):

      1. "I know this [insert fad diet here] works because my [insert acquaintance, celebrity, or random person on the internet, here] did it and lost so much weight!"

Ah, Dr Google. What would we do without you? Well, not have people waste money and effort on weird diets that only work while you’re on them, then cause repeated cycles of shame and food envy, for one. Fad diets are just that- passing fads. If they were really that miraculous for our health and weight, we’d all be on them. And then they wouldn’t be called diets, they’d just be called eating.

Bloated and not sure why? Just ask
Dr  Google, he'll know.

2. "Carbohydrates are evil… especially after 5pm."

Anyone who claims a food group is evil has obviously no idea what the word ‘evil’ means. So let me set the record straight. Carbohydrates are not evil. They will not hide in you pantry til you’re asleep and happy and come into your room to stab you in the eye with one of their pointy edges (spaghetti? Here’s looking at you), or call you names, or even make you fat! Wholegrain carbohydrates (and even the regular white kind, in moderation) are an essential part of our diets, providing us with energy, fibre and a whole range of vitamins and minerals. As for the ‘no carbs after 5pm’ rule? Absolutely. Unfounded. Rubbish.

      3. "I’ve been eating terribly lately so I’m going to do a detox to cleanse my liver."

The liver is an amazing organ. Its main job is to filter out toxins. In fact, it’s been doing it perfectly well every day since you were born, so what makes you think it needs your help now? Really want to show your liver and kidneys a little TLC? How about just eat well in the first place.

 

'Detoxing' is marketing genius- create a problem that doesn't
even exist, tell people about it, then tell them you can fix it
with your amazing product!

      4. "Coconut oil is so good for you. So I use it for everything- I even eat it by the spoonful because I heard it prevents [insert horrible diseases here]."

While I would personally prefer to choose unsaturated oils like olive and canola that are backed by copious amounts of scientific research, I have nothing against coconut oil in moderation. But, and to quote a recent blog post I read and loved (click here) “when has it ever been a good idea to eat oil by the spoonful?”.

      5. "I’m intolerant to gluten" [when they have never had a single test and don’t even really know what gluten is- see youtube clip, above]

Coeliac disease is a serious condition. Even the tiniest amount of gluten can make a person with it very sick and result in them not absorbing important nutrients properly. They have to use separate toasters, avoid storing gluten-containing and gluten-free foods together and be extremely vigilant when eating out or buying their groceries. It is not a disease I would wish upon anyone, so why would you willingly want to subject yourself to its treatment? What’s more, eliminating gluten will not help you lose weight or make you healthier. In many cases it does the opposite, because many gluten free products are loaded with extra sugar and fat to make them taste better, and often lack the fibre of the gluten-containing versions.

 

Clean eating? Sure the idea is good, but
who came up with that name?!

      6.  #cleaneating

I really don’t understand the premise of clean eating. Like, does that mean all other food is dirty? That said, if your ‘clean eating’ just means you are cutting out junk and overly processed foods and replacing them with whole fruits, veg, grains etc then go for it! But the hashtag should really just be #eatinglikeanormalhealthyperson.

      7.  [In an article or conversation about obesity and the rise in lifestyle diseases] "Obesity is a growing concern and rates of type 1 and 2 diabetes are also rising."

Type 1 diabetes has NOTHING to do with obesity. It is an autoimmune disease, not a lifestyle disease. The two types are very different and I find it very insulting to lump sick (and often skinny!) kids and adults, who have no choice when it comes to getting diabetes, in with the type 2 diabetics who have diabetes because of poor lifestyle choices (and even that is not everyone- there are many risk factors for diabetes, not all of them lifestyle-related). So get your facts straight journo’s.

      8. "I object to vaccinations so my kids will never get them."

Ok, so this may not be nutrition related, but its science related, and people who take an anti-vaccination stance really bug me. It’s fine to have your own opinion but please don’t put the health and safety of your child AND every child who ever comes in contact with your child, at risk of terrible diseases that science has the ability to prevent.

If all else fails, just eat real food (and for goodness sake,
ask a professional about your health issues!)