PREFACE

Eat this, not that. People have plenty of beliefs

about food – even more so when it comes to their
health.
At Mind & Body, a health features section of The
Straits Times, we get questions from readers about
nutrition, dietary guidelines and even warnings about
certain food items.
But the answers aren’t always clear-cut. Studies
may contradict each other, and experts can have
different o inions.
The Mind & Body team rounded up 50 confounding
food myths and asked doctors and dietitians
islandwide to clear the air, once and for all.
ou will also nd handy ti s on how best to
navigate each situation.
Should you always choose fresh produce over
frozen food?
Does eating before exercise give you cramps or
stitches?
And will consu ing ore bre hel to ease
constipation?
ead on to nd out the answers ay sur rise you.

Poon Chian Hui

Editor, Mind & Body
50 Food Myths Busted: TABLE OF CONTENTS

MY THS ABOUT
THE
DAILY
DIET
1 Replace white sugar
2 It doesn’t matter what
time of the day you eat

3 Microwaves kill nutrients

in food 4 Choose margarine over
butter

5 Frozen yogurt is better

than ice cream 6 Fresh produce is better
than frozen or canned

7 Refined salt is less healthy

8 Skip meals, lose weight

9 Six meals vs three helps

weight loss 10 Remove skin on fruits and
vegetables

MY THS ABOUT
PREGNANCY
AND BABIES

11 Eat for two

12 Eating food with
oestrogen boosts fertility

13 Caffeine and smoking

lowers fertility 14 Folic acid and vitamin
supplements are
necessary

15 Diet immediately for post-

pregnancy weight loss 16 Avoid spicy food

17 Avoid “cold” foods after

birth 18 Big babies are healthy

19 Drinking water leads to

water retention 20 No vegetarian diet

MY THS ABOUT
FUELLING
YOUR
WORKOUT
21 Water is as good as a sports
drink 22 Carbohydrate-loading
means eating starchy food

23 Burn more fat on an empty

stomach 24 Eating or drinking before
exercise gives you cramps

25 Fat burner products don’t

help 26 Avoid isotonic drinks

27 Protein supplements
improves performance 28 Protein shakes for weight
loss

29 Take antioxidant
supplements after workouts 30 Coconut water can
replace sports drinks

MY THS
IN TIMES OF
SICKNESS

31 Avoid seafood after surgery

32 Honey is good for burns

33 Vitamin C prevents cold

34 Superfoods or organic
food prevents cancer

35 Eating fat raises cholesterol

levels 36 Aluminium foil and
cookware can cause
Alzheimer’s

37 Gelatin or glucosamine
supplements help joints
and cartilage
38 Don’t drink cold water
after a meal

39 More fibre eases chronic

constipation 40 Acidic fruit can trigger or
worsen gout

MY THS ABOUT
WHAT
WE
DRINK

41 Alcohol mixed with energy

drinks gets you drunk
faster
42 Ice-cold water, or lemon
water, helps you to lose
weight

43 A big meal before drinking

helps keep you sober 44 Drink milk to sleep better

45 Collagen-rich drinks give

you better skin 46 Energy drinks have more
caffeine

47 A beer belly is not

directly caused by beer 48 A juice diet detoxes your
body

49 Soya milk adds calcium

to your diet 50 Milk alters the
antioxidants in tea
50 Food Myths Busted

THE
DAILY
DIET
50 Food Myths Busted: THE DAILY DIET

MY TH 1
Replace white sugar with brown sugar,
honey or agave syru or a healthier

FACT
These sugars are no better than re ned white sugar,
which is a si le carbohydrate that is easily utilised by
the body for energy but stored as fat if it is not needed.
ssentially, all sugars are the sa e, with inor
differences in ter s of the resence of inerals,
i urities and colouring, said s enny g, rinci al
dietitian at ind our iet.
egardless of the ty e of sugar, it will eventually be
bro en down into glucose, which will enter our
bloodstrea and be used as energy by our cells.

Tip
ugar should be ta en in s all
a ounts as it rovides e ty calories
and has no nutrients.
s g said eo le should watch out for hidden
sugars in food and drin s. o drin s, in articular,
have a lot of sugar one can of drin can have as
uch as eight teas oons of sugar, she said. And if
you add sugar to your drin s or to your food while
coo ing, you ay be increasing your caloric
inta e signi cantly without realising it.
 ood yths usted THE DAILY DIET

MY TH 2
A calorie is a calorie, so it doesn’t matter
what time of the day you eat, including
late-night meals

FACT
t does, said s arah inara , senior dietitian at affles
Diabetes & Endocrine Centre.
An Australian study ublished in showed that night
eating syndro e, where ost food is consu ed in the
evening and night, was associated with a higher body ass
index, she said.
Another study done in concluded that eating ore
of the day s total energy inta e at idday is associated with
a lower ris of being overweight or obese, while consu ing
ore in the evening is associated with a higher ris .
hen it co es to eating late at night and its otential for
weight gain, the following oints should be considered,

Tip
she said.
. ortion si es elaying your ealti es can
lead to consu tion of larger ortion si es.
. uality of food A er a long day at i iting late night eals and
wor or school, fast food ay see ore snac s ay be an effective weight
a etising than stea ed vegetables and anage ent strategy for so e eo le
broiled sh. because it hel s the to control their overall
. indless snac ing nac ing calorie inta e.
on fried, oily or sugary snac s while o e eo le nd it hel ful to set a ti e li it
studying or watching T ay result in each day to a e sure they do not eat ast a
the consu tion of e cess calories. certain ti e. This hel s the to ini ise or
. ealth concerns oing consistently eli inate the ossibility of unching on
without food for long eriods of ti e, only a lot of high calorie food at night.
to follow it with a large eal, can negatively
i act the interaction between your blood
sugar and insulin and a e yourself ore
vulnerable to ty e diabetes.
50 Food Myths Busted: THE DAILY DIET

MY TH 3
Radiation from microwave ovens kills
more nutrients in food compared to Tip
conventional cooking. Try not to cook vegetables in
water using the microwave, unless
FACT you intend to consume the water as
well. This is because nutrients may leach
Not true, at least, that is what current
evidence shows. If properly used, cooking out into the water, according to Harvard
using icrowave ovens do not affect the Health Publications.
nutritional content of food more than You can try steaming greens in the
conventional heating on the stove. microwave instead, by placing a
ather, as the icrowaves affect ainly water container of water inside
molecules, they “steam” food from inside out, and the oven.
this helps to retain most nutrients, according to an
article in Harvard Health Publications by Harvard Medical
School in the United States.
It is important to note that all types of cooking tend to
cause a loss of nutrients, according to dietitians and food
scientists. The key to minimising it is to keep the cooking
time short with the least possible amount of liquid –
something that microwave ovens fare well at.
50 Food Myths Busted: THE DAILY DIET

MY TH 4
Choose margarine over
butter to lower your risk of
heart disease

FACT
It’s not that simple.
Indeed, margarine products that
are based on plant oil are mostly
higher in unsaturated fat, which is
nown to be bene cial for our heart
health. They also contain lower
amounts of unhealthy saturated
fat, said Ms Gina Lin, a dietitian at
Singapore General Hospital.
The only exceptions, however,
are those made of palm oil. Up to
50 per cent of its content can be
saturated fat, she pointed out.
Also, the hydrogenation process
of making margarine from plant
oil high in unsaturated fats can
create trans fat. This type of fat
Tip
increases one’s risk of heart The so er the argarine, the
disease as it raises the lower its trans fat content. o, so or
level of “bad” cholesterol tub margarine made from plant oil high in
and lowers the level of unsaturated fat such as olive, sunflower and
“good” cholesterol in canola oil) is better. Choose those labelled with
the body.
the “trans-fat free” Healthier Choice Symbol, as
this indicates that they contain no more than 0.5g
of trans fat per 100g of margarine. You can also
choose margarine labelled as “reduced fat”
or “reduced salt to further decrease your
risk of developing heart disease.
50 Food Myths Busted: THE DAILY DIET

MY TH 5
Frozen yogurt is better for your health
than ice cream

FACT
Frozen yogurt and ice cream are both made from dairy sources, yet
frozen yogurt has been dubbed a healthier alternative to ice cream.
Indeed, yogurt is lower in fat due to the use of milk instead of cream.
But fat-free or low-fat products may not be low in calories and sugar.
Sugar makes up 15 to 20 per cent of the ingredients in frozen yogurt,
which is equivalent to the sugar content in ice cream, said Ms Janie
Chua, a senior dietitian at National Healthcare Group Polyclinics.
A serving, or about 90g of ice cream, provides 180kcal; 100g of
frozen yogurt provides 150kcal.
A better alternative to frozen yogurt would be natural low-fat
yogurt, which is lower in calories and sugar, she advised.
A serving of natural low-fat yogurt, or about 120g, has 100kcal.
Based on a 100g serving, the sugar content of ice-cream, frozen
yogurt and natural low-fat yogurt would be 23g, 24g and 14g
respectively.
In addition, frozen yogurt may have less probiotics than yoghurt as
some live cultures may be killed during its freezing process.

Tip
If you are watching your fat and
calorie intake, you may opt for frozen
yogurt, but it is important to moderate your
portion size and avoid toppings that are high in
fat and sugar, such as assorted flavoured syru s,
chocolate chips and marshmallows, said Ms Chua.
Instead, go for toppings such as fresh fruits or
nuts, which are lower in calories, fat and sugar.
50 Food Myths Busted: THE DAILY DIET

MY TH 6
Fresh produce is more nutritious than
frozen or canned food.

FACT
Not always. Fresh fruit and vegetables, if not
stored properly, may lose their nutrients fairly
quickly.
ut if fro en uic ly a er harvest and stored
ro erly, a signi cant a ount of their nutrients
can be retained for up to a year, said nutritionist
Benjamin Lee and dietitian Chelsea Chang from
Health Promotion Board (HPB).
Phytochemicals, antioxidants that are found
in fruit and vegetables, can sometimes be more
abundant in processed food. Heat applied during
the canning process, for instance, can
increase the levels of lycopene, which
is associated with a reduced risk
of prostate cancer, they said.
Tip
n general, you won t nd Frozen or canned products
any less phytochemicals in can be a good way to stock up on fruit
frozen and canned food, and vegetables at home to meet your daily
compared to fresh ones. recommended intake (two servings of each),
especially if you are too busy to buy fresh varieties
regularly, said Mr Lee and Ms Chang.
Do note, however, that canned food usually contain
lower amounts of heat-sensitive nutrients, such as
vitamin C. Canned fruit also tend to contain sugar
syrup, while canned vegetables are preserved
with brine. Therefore, look for items that
are lower in salt or contains light
syrup or natural juice.
 ood yths usted T A T

MY TH 7
egular re ned salt is less healthy than sea
salt, other fancy salt or salt fla es

FACT
All salt co es fro either the sea or salt de osits,
and they all contains sodiu , which can raise one s
blood ressure if consu ed in e cess.
ea salt and table salt are basically the sa e in
ter s of nutritional value. y weight, they contain
the sa e a ount of sodiu , said s hloe ng,
a dietitian with an ounselling u ort
ervices at ar way ancer entre.
The difference between sea salt and table salt lies
in how they are roduced and their te ture.
ea salt is usually roduced through the
eva oration of sea water.
e ending on the water source, so e trace
inerals and ele ents, such as agnesiu , ay be
le behind, said s ng.

Tip
hile table salt, sea salt or
osher salt are not uch different
in sodiu content by weight, there is a
difference by volu e, as sea salt and osher
salt are usually coarser than table salt.
This eans that if you ee to a reci e that
calls for a teas oon of salt, for instance, you
will consu e less sodiu if you use the
larger grain osher salt instead of
ne grain table salt.
 ood yths usted THE DAILY DIET

MY TH 8
Skipping meals will help you lose weight

FACT
When we skip a meal, we tend to inadvertently overeat
at the next meal. We will also crave snacks, said Ms
Ler Yi Bin from Mount Alvernia Hospital’s nutrition &
dietetics services.
So, in the long run, skipping meals can lead to
weight gain.
In fact, during a “fasting state”, the body will push to
conserve calories rather than burn them, she added.
t rst brea s down glycogen, which are energy stores,
in the muscles and liver, before using fat for energy.
The amount of energy output reduces, and lean
tissue begins to shrink and grow weaker. Meanwhile,
hormones will also slow down your body’s metabolism.

Tip
Try not to skip any meals,
especially breakfast. Our body’s
metabolism slows down during sleep, and
delaying a meal will result in a tough time
digesting the food later, said Ms Ler. A big meal
a er a long delay ay even lead to weight gain
as more calories get stored as fat. Also, don’t
ust drin coffee for brea fast. luids get
digested faster than solid food, so hunger
pangs may strike earlier and you may
end up eating too much at
lunchtime.
50 Food Myths Busted: T A T

MY TH 9
Splitting calories between six
meals, compared to three square
meals a day staves off hunger and
oosts eight loss efforts

FACT
When it comes to losing weight, it does not
matter if you have six small meals or the usual
three meals a day.
“It is really up to the individual to decide
how many meals he or she is able to have in a
day,” said Ms Sarah Sinaram, a senior dietitian
at affles iabetes ndocrine entre.
For example, a salesman may only be able
to have three meals a day due to his schedule
while an office wor er can choose to have u
to six meals per day, she said.
Ultimately, it’s the calories consumed that
matters. “If both are consuming fewer calories
than their caloric output, both will lose
weight,” said Miss Sinaram.

Tip
Reduce your overall calorie
inta e if you want to lose weight.
If you eat more calories than what
your body uses for daily activities and
exercise, you will gain weight.
“Research tells us that following any
diet that advises calorie restrictions
can result in weight loss,” said
Ms Sinaram.
ood yths usted T A T

MY TH 10
Remove the skin on foods, like potatoes and
apples, as they carry germs and are low in
nutrients

FACT
Many people tend to remove edible skins from Tip
their food, such as apples and potatoes, but
they contain bene cial vita ins, inerals, Eat edible skin whenever
hytoche icals and bre, said s er i in you can. Just make sure to
from Mount Alvernia Hospital’s nutrition & wash them thoroughly to
dietetics services. remove any dirt and soil,
f you were to co are the flesh or ul of said s er.
the food and its skin, the skin is packed with
ore bre. n addition, it usually contains
insoluble bre, which adds bul to stools and
revent consti ation, said s er.
The peel of some types of citrus fruit, such as
oranges, lemons and grapefruit, also contains
vitamin C, which aids in immunity.
And fruit peels of berries, guava and grapes
carry higher levels of antioxidants than their
flesh.
50 Food Myths Busted

PREGNANCY
AND BABIES
50 Food Myths Busted: PREGNANCY AND BABY

MY TH 11
Pregnant women should eat for two

FACT
A pregnant woman should not double her normal
food intake, said Dr Ann Tan, an obstetrician and
gynaecologist at the Women & Fetal Centre at Paragon.
If she eats too much, she will end up putting on too
much weight. This can increase her risk of gestational
diabetes, backaches and high blood pressure. She may
even need a caesarean birth because her baby is too big.

Tip
n the rst si onths of regnancy,
a wo an will need an e tra snac a day,
containing 200 to 300 calories, said Dr Tan. This is
the equivalent of a bowl of cereal with low-fat milk and
a s all banana, a bowl of sou or a uffin, she said.
And in the last three months of pregnancy, she will need up
to 500 calories more than her normal intake per day as there
is much more weight gain and growth of the baby at this stage,
said Dr Tan. This can be a sandwich or a low-fat meal, she said.
or those who start off being underweight or overweight,
their calorie needs will be different.
For mothers carrying twins, their calorie requirements
will have to be increased accordingly, said Dr Tan.
50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 12
Eating food that contains oestrogen boosts fertility

FACT
Too much of this female hormone will upset the normal
hormonal balance in the body, and this is actually
detrimental to one’s fertility, said Dr Loh Seong Feei,
medical director at Thomson Fertility Centre.
n fact, the effects of oestrogen containing food is a
complex matter, he added.
It depends on your body status and whether you have
any medical conditions which may be worsened by the
presence of oestrogen, such as endometriosis, where the
lining of the uterus grows outside the womb, he said.
Tip
Men can get a fertility
boost from eating foods
that are high in antioxidants,
as these are bene cial to the
production of healthy sperm,
said Dr Loh.
50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 13
affeine like smoking lo ers your
chances o getting regnant

FACT
There is conflicting evidence on this, said r
Loh Seong Feei, medical director of Thomson
Fertility Centre.
A multi-centre European study published
in 1997 found that women who consumed
g of caffeine or ore daily too a longer
time to get pregnant. The authors concluded
that high levels of caffeine ight delay
conception, said Dr Loh.
But a review of studies from 2000 to 2009
found that caffeine consu tion did not see
to affect fertility, s er uality and success
rates of in-vitro fertilisation (IVF).
hat is very clear, though, is that s o ing
lowers your chances of getting pregnant.
o ing has consistently been roven
to affect various as ects of hu an fertility,
including egg reserves, s er uality and
pregnancy rates,” said Dr Loh.

Tip
In light of the initial 1997
study, doctors still generally advise
women who want to get pregnant to
reduce their consu tion of coffee to one
or two cups a day, said Dr Loh.
50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 14
Expectant mothers must take folic acid and
vitamin supplements daily throughout pregnancy

FACT
Daily folic acid and vitamin supplements throughout
pregnancy are not compulsory, although they are good
for expectant mothers, said Dr Ting Hua Sieng of The
Obstetrics & Gynaecology Centre, a Singapore Medical
Group clinic.
Folic acid is a vitamin that can help prevent neural tube
defects, which involve the incomplete development of the
brain and s inal cord, a ong other bene ts.
“If the pregnant mother is already eating a healthy
balanced diet, she should have all the folic acid and
vitamins she needs from her diet,” said the specialist in
obstetrics and gynaecology.
owever, e ectant others o en have oor a etites
due to morning sickness and other problems.
That’s when supplements become important,
said Dr Ting.

Tip
The recommended dose of folic
acid for pregnant women is 1mg daily,
said Dr Ting. However, taking more is not an
issue as it is water-soluble and gets excreted in
the urine, she said. Unlike folic acid and vitamin
C, vitamins A, D, E and K are not water-soluble.
One should not consume too much of these as
the excess cannot be easily excreted through
urine, said Dr Ting.
ood yths usted PREGNANCY AND BABIES

MY TH 15
A new mum should start dieting immediately,
even if she is breastfeeding, in order to
quickly shed the pregnancy weight

FACT
ost natal others should consu e lenty of fluids
and a balanced diet for nutrition, said rs ong oh
oi, a senior lactation consultant and assistant
director clinical at Tho son arent ra entre.
deally, they should not diet at all, because
their body needs e tra nutrients at this stage
to roduce enough il for her baby, she
said. A wo an s etabolic rate usually
increases by er cent
during this eriod.

Tip
ursing others burn about
ore calories er day, and would need to
consu e three ain eals and two snac s daily.
er diet should referably be light and include sh,
chic en or or . he should also choose whole grains,
instead of starchy grains, to obtain the necessary energy
re uired for breastfeeding, said rs ong.
The a ount of fluid inta e de ends on the other s
needs she can ta e e tra fluids as long as she feels
thirsty. ar water or beverages, as well as sou ,
can hel increase vascularity and aid in lactation,
said rs ong.
 50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 16
Avoid spicy food as it may
trigger early labour

FACT
There is no evidence to prove that
eating any food will trigger labour, said
Associate Professor Tan Thiam Chye,
head and senior consultant at the
inpatient service division of obstetrics
and gynaecology at KK Women’s and
Children’s Hospital (KKH).
That said, eating healthily before
conception and throughout pregnancy
is one of the best things you can do for
yourself and your baby.
Good nutrition optimises the
growth and development of your baby
and, at the same time, safeguards your
own health, he said.
Also, a pregnant woman does not
need to eat s eci c foods ust before
Tip giving birth, said Ms Nehal Kamdar,
a senior dietitian at KKH’s nutrition
A balanced diet means and dietetics department. She should
choosing foods from all the food continue to eat a balanced diet
groups in “My Healthy Plate” – a visual throughout her pregnancy.
tool designed by Health Promotion Board,
said Ms Nehal. This means eating a variety of
foods, including fruits and vegetables for folic
acid, vita in A and vita in fatty sh for
docosahexaenoic acid (DHA); milk and high
calcium foods like cheese and yoghurt
for calcium; and meat like chicken
for iron.
50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 17
o not eat or drink cold stuff
a er giving irth as the ody is
weak in qi

FACT
ased on estern edicine s ers ective,
there are no cooling or war foods,
said Associate Professor Tan Thiam
hye, head and senior consultant at the
in atient service division of obstetrics and
gynaecology at o en s and hildren s
os ital.
As long as the diet is balanced, the new
other can eat all inds of food, he said.

Tip
Try not to overeat foods such
as ice cream as the sugar content
is high, said rof Tan. rin ing sufficient
fluids a er delivery is also advisable, es ecially
if the other is breastfeeding. The idneys will
roduce ore urine in the ne t few wee s a er
the baby is born to re ove e cess fluid that has
accu ulated during the regnancy.
50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 18
The bigger the baby, the
healthier he is

FACT
Size does not determine a baby’s health, said
Associate Professor Tan Thiam Chye, head
and senior consultant at the inpatient service
division of obstetrics and gynaecology at KK
Women’s and Children’s Hospital (KKH).
In fact, large newborns weighing more than
3.8kg face more complications than normal-
sized babies, said Associate Professor Victor
Samuel Rajadurai, head and senior consultant
at KKH’s department of neonatology.
These include birth injury, low blood sugar,
low calcium levels and jaundice.
On average, the weight of full-term babies
in Singapore range from 2.8kg to 3kg, said
Prof Tan.
Most large babies are born to mothers
with underlying diabetes or who developed
diabetes during pregnancy. In general, such
babies have a three-fold higher rate of birth
defects involving the brain, lungs, heart,
Tip gastrointestinal tract and spine. Some can be
critically ill.
Pregnant women should A birth-weight of more than 4kg puts the
monitor their blood glucose in the baby at high risk of developing obesity and
second half of their pregnancy to detect diabetes as a child and also as an adult.
any emergence of diabetes.
If the condition is well-controlled, most of
the adverse effects can be revented, said
Prof Rajadurai.
ood yths usted PREGNANCY AND BABIES

MY TH 19
on t drink too much ater one month a er
giving birth as you will get water retention

FACT
rin ing sufficient fluids actually hel s the body to re ove
e cess fluid, said Associate rofessor Tan Thia hye, head
and senior consultant at the in atient service division of
obstetrics and gynaecology at o en s and hildren s
os ital . The body starts to retain ore fluids fro
the third tri ester of regnancy onwards,
t is also advisable to drin enough a er delivery,
es ecially if the other is breastfeeding. The idneys will
roduce ore urine in the ne t few wee s a er the baby is
born to re ove e cess fluid that has accu ulated during
the course of the regnancy, he said.

Tip
To anage water retention,
wo en should reduce their salt
inta e, drin ore water and avoid
foods which have a dehydrating effect,
such as coffee, tea and alcohol. Also,
e ercise regularly and elevate the legs
whenever ossible, suggested rof Tan.
 50 Food Myths Busted: PREGNANCY AND BABIES

MY TH 20
You shouldn’t follow a vegetarian diet if you
are pregnant or breastfeeding

FACT
Going vegetarian during breastfeeding will not cause a drop
in the mother’s milk supply. Plus, the nutritional needs of
breastfeeding wo en on vegetarian diets do not differ fro
that of a woman on normal diet, said Ms Nehal Kamdar, a
senior dietitian at the nutrition and dietetics department at
KK Women’s and Children’s Hospital.
Depending on the type of vegetarian diet a breastfeeding
woman is following, her nutritional intake may need to be
adjusted to ensure that she is getting adequate calcium,
iron, vitamin B12, omega-3 fatty acids and vitamin D.

Tip
Vegetarian food sources for
calcium include milk, yogurt, cheese,
beancurd, broccoli, s inach, nuts, and forti ed
roducts, such as calciu forti ed soy il .
For iron, take eggs, green vegetables, beancurd,
legumes, nuts and dried fruit. Vitamin B12 is in milk,
forti ed soy il , eggs and fer ented soy roducts,
such as miso or tempeh. As for omega-3 fatty acids,
they are found in oil canola, soybean , seeds fla ,
chia), nuts and legumes (soybeans, lentils). For
vita in , ta e eggs, forti ed il and get
to inutes of sun e osure daily.
50 Food Myths Busted

FUEL
YOUR
WORKOUT
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 21
Water is just as good as a sports
drink or hydration a er e ercise

FACT
ater, in general, does not contain electrolytes
for e a le, sodiu ,
otassiu and chloride that eo le lose
through sweating.
ased on this, water does not assist with
fuel needs of so e eo le, de ending on the
ty e of hysical activity they are engaged in,
said senior dietitian oanna Tan fro hangi
eneral os ital.
orts drin s, on the other hand,
contain between four and eight er cent
of carbohydrates and electrolytes. They
are better o tions for eeting fluid and
carbohydrate re uire ents si ultaneously
following a long wor out.

Tip
ater is ore than sufficient to
re lenish fluid re uire ents for non
endurance hysical activities those that are
less than inutes as well as s ill based s orts
with little aerobic re uire ents, such as shooting,
bowling and archery.
eo le ta ing art in hysical activities lasting
beyond an hour ay want to consider ta ing
s orts drin s. n addition, s orts drin s ay
taste better than water, and this could a e
eo le ore inclined to stay hydrated.
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 22
Carbohydrate-loading simply means eating
lots of starchy food, such as rice or pasta,
the night before an endurance event

FACT
Carbohydrate-loading involves increasing the amount
of carbohydrates one eats several days before a
high-intensity sporting event, while scaling
Tip back on one’s activity level, said senior
dietitian Joanna Tan from Changi
Three days before an event, most General Hospital.
The goal is to stock up on
athletes should consume between 8g
carbohydrates in muscles –
and 12g of carbohydrates for every kilogram
known as muscle glycogen –
of body weight each day. If an athlete weighs 60kg,
which would be depleted in
the estimated carbohydrate intake will be between
the race.
480g and 720g. If he has four pieces of white bread with
That said, consuming a
one tablespoon of jam, a medium-sized banana and a
meal high in carbohydrates
250ml cup of low-fat milk for breakfast, he would already the night before an event
have obtained 105g of carbs. They are encouraged to does help to increase the
try out this eating regimen well before important storage of muscle glycogen
competitions to ensure that they are comfortable and enhance exercise
with the food choices and their quantities. performance.
 50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 23
To burn more fat, exercise on an empty stomach

FACT
This conce t is flawed, said s orts dietitian e endran
angai arasu of ational niversity os ital and
orts entre.
ifferent factors, such as the ty e and intensity of
e ercise, affects our bodies source of energy.
uring low to oderate intensity e ercise, such as
wal ing or cycling, our body tends to use u ore fat
stores. ut for high intensity activity li e running or
vigorous swi ing, our body uses less fat and ore of its
carbohydrate stores.
The ti e of the last eal rior to the wor out, and the
ty e of food eaten, also atters, he said.
or instance, carbs would slow down the rate of fat
being used to rovide energy during e ercise later.

Tip
at before you e ercise,
as the bene ts of doing this ay
outweigh that of e ercising on an
e ty sto ach, said r e endran. A
re e ercise eal can hel you to get the
ost of your wor out. ou will be able
to train ore vigorously over a longer
eriod of ti e and e erience
less fatigue.
 ood yths usted FUEL YOUR WORKOUT

MY TH 24
Eating or drinking before exercising gives you cramps or stitches

FACT
There has yet to be concrete evidence on this.
hat studies have shown is that the ris of stitches de ends on
the s orting activity, said s orts dietitian e endran angai arasu of
ational niversity os ital and orts entre.
uch e ercise related transient abdo inal ain TA is ore
co on in swi ers and runners, co ared to cyclists.
TA is described as a localised abdo inal ain characterised by
cra ing or a shar , stabbing sensation.
ther ossible reasons for the disco fort include oor tness
levels, high intensity e ercise and the lac of war u s, he added.

Tip
Do proper warm-ups before
engaging in exercise. Also, improving your
tness level can hel , said r e endran.
on t s i your re e ercise eal as it actually hel s
you to netune your carbohydrate and fluid needs.
ailure to eet one s energy needs can result in an i aired
s orts erfor ance, reduced i unity and fatigue.
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 25
Fat burner products don’t
help you shed any weight

FACT
Fat burners act by raising the body’s
metabolism, decreasing one’s
appetite or blocking fat absorption,
among other methods.
Many of these products can help
you to lose weight, say dietitians.
ut there s a catch A er you sto
taking them, there is a high chance
that you will regain the weight.
Sometimes, you may end up even
heavier than what you started off at,
especially if you have not adopted a
healthy diet and exercise regimen.

Tip
It’s best to avoid fat burners, as
they can cause side effects, such as a
rapid heart rate, constipation, an elevated
blood pressure and sleeplessness, warn experts.
Some also contain ephedrine, which may cause
dependence on the product. Other ingredients like
aspirin may cause bleeding.
Incorporating a balanced diet and exercise remains
the safest route to ta e for long ter bene ts.
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 26
Avoid isotonic drinks if you are not
exercising. Their sodium content
ill affect the kidneys i consumed
regularly

FACT
Excessive consumption of isotonic drinks has
not been known to cause kidney problems.
But these drinks contain carbohydrates
in the form of sugar, which contribute to
weight gain if consumed in excess, said senior
dietitian Joanna Tan from Changi General
Hospital.
The sodium content of most commercial
sports drinks is between 10 and 25 millimoles
per litre. Excess electrolytes, which include
sodium, are passed out of the body through
the urine.

Tip
Isotonic drinks, rather than
fruit juice, are encouraged for those
who have had at least 45 minutes of
moderately intense physical activity.
Compared to isotonic drinks, fruit juices
are higher in carbohydrates but contain
negligible amounts of electrolytes. There
is also a possible risk of an upset
tummy if the juice is high in
fructose (fruit sugar).
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 27
Consuming protein supplements
improves your sports performance

FACT
What protein supplements have been
proven to do is to help in the repair of
muscle wear-and-tear.
Research has yet to conclusively show
that they can enhance sports performance,
say dietitians.
Taking protein helps the body to recover
from intense exercise by restoring muscle
Tip
glycogen, which acts as a source of fuel. Get protein from food, if
Protein also provides a person with some possible. For instance, half a
energy during exercise, especially during chicken breast would have roughly
prolonged sessions. the same amount of protein as that
This is because when carbohydrate in a protein shake. Both endurance
reserves are low, the body turns to protein and strength athletes can bene t
for fuel. from taking some protein before
exercise to promote muscle
repair, say experts.
 50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 28
Protein shakes can be safely used
as a weight loss tool

FACT
There is no guideline on what would be a
safe amount of protein shake to take for
weight loss, said Mr Chad Han, a dietitian at
Alexandra Hospital.
However, recent research has shown
that protein helps to make one feel full and
therefore, reduce one’s need for snacking.
A high protein intake is also linked to lower
levels of hunger-inducing hormones.
It is therefore not wrong to say that
protein shakes can be used as a weight
loss tool.
But drinking too much of it may not be

Tip safe for everyone. A high protein intake

increases the amount of waste products
in the body which, in turn, increases
The body requires a wide variety the risk of dehydration. This would
of nutrients, so consuming protein be indicated by dark-coloured
shakes alone can deprive a person of nutrients, urine.
leading to unpleasant symptoms, for instance, Muscle cramps have also
hair loss due to a lack of zinc. been reported with higher
As there are no regulatory bodies governing the protein intakes.
nutritional content of protein shake products in the Furthermore, protein
market, they can range widely from close to 100 shakes may not be suitable for
per cent protein to mostly carbohydrates and fat people with pre-existing kidney
with little protein. problems that require protein
Healthy weight loss can be achieved on a restrictions.
calorie-controlled diet without the use of
protein shakes.
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 29
Take plenty of antioxidant supplements, such as
vitamin shortly a er your orkout to reduce
oxidative damage in the muscles

FACT
Too many free radicals in the body may be bad, but they do play a positive
role in exercise.
arge doses of antio idants can cancel out the effects of free radicals and,
in turn, reduce the bene ts of your wor out, said s g uay hi, a senior
dietitian at Tan Toc eng os ital s nutrition and dietetics de art ent.
Free radicals operate as signalling molecules. They appear to regulate
any hysiological rocesses and functions. Ta ing antio idants, such as
vitamins C and E, may hamper muscle adaptation, said Ms Ng.
tudies have even shown that such su le ents decrease the
production of mitochondria, which generates energy in our cells.

Tip
It is not advisable to
consume antioxidants in the
for of su le ents as they o en
contain high doses, said Ms Ng.
Eat two servings of fruit and veggies
daily to meet your antioxidant
needs instead.
50 Food Myths Busted: FUEL YOUR WORKOUT

MY TH 30
Coconut water is an ideal replacement for regular
s orts drinks a er rolonged or endurance e ercise

FACT
While both beverages contain sugar, potassium and sodium,
the low sodiu level in coconut water ay not suit the needs of
athletes a er a lengthy wor out, said s er i in fro ount
Alvernia os ital s nutrition dietetics services.
This is because only drin s with high levels of sodiu can hel
to rehydrate and re lenish lost electrolytes a er rolonged or
endurance e ercise, she said.
ne serving l of coconut water has only . g of sodiu ,
which ales in co arison to the g found in s orts drin s.
In other words, coconut water can only help to keep
the body hydrated, ust as water does.
Tip
Drinks with sodium actually
enhance water uptake in our body and
hel to aintain fluid balance.
A low sodium level in the body may give you
cramps and cause exhaustion, said Ms Ler, adding
that s orts drin s are still the best bet a er a long
wor out. ut watch how uch you drin s orts
drin s do contain calories a er all. As for eo le
who do light exercise, plain water is good
enough or, if you li e so e flavour, throw
so e le on slices into the cu .
50 Food Myths Busted

IN TIMES OF
SICKNESS
ood yths usted IN TIMES OF SICKNESS

MY TH 31
Avoid eating seafood, such as prawns,
a er chemothera y or surgery

FACT
hell sh, such as rawns and crabs, have long
been believed to be to ic to those who eat it,
es ecially those in need of hysical recovery fro
an illness or edical treat ent.
t is believed that eating the would slow down
wound healing.
ut they are ust sources of rotein, said s ina
in, a dietitian at inga ore eneral os ital.
nfortunately, besides having a bad re utation
for being botto feeders , shell sh are co only
res onsible for triggering certain allergies.

Tip
he othera y or surgery
uts the body under tre endous
stress and wea ens the i une syste .
The body thus re uires ore rotein for
recovery. tions include sh, lean eat,
oultry, eggs, dairy roducts, rawns, crabs,
beans and legu es. nsure that these
foods are well coo ed so as not to further
co ro ise the atients already
wea ened i une syste s.
 ood yths usted IN TIMES OF SICKNESS

MY TH 32
Putting honey on burns can soothe
the pain as it has anti-bacterial
and anti in ammatory ro erties

FACT
This is inconclusive. While some studies
have de onstrated the anti infla atory
ro erties of honey on wounds, the uality
of the research is low, while so e studies
have ethodological flaws.
This is according to a review article on this
topic published in 2013. It revealed several
ga s in the research of honey in odern
wound care and ade reco endations
for further research.

Tip
hen you suffer a burn, rst
e tricate yourself fro the site of in ury to
revent further in uries, said r hong i ac ,
an associate consultant at the de art ent of lastics,
reconstruction and aesthetics surgery at inga ore
eneral os ital. lace the wound under running water until
the burning sensation sto s. This reduces further burn in uries
to the s in. Then, a ly a to ical antise tic and ut sterile
dressing on the wound, said r hong. This ee s the wound
oist, reduces further conta ination and can be easily
re oved without ain. onsult your general ractitioner
if the wound is s all and su er cial. ut if the area
involved is large, go to the hos ital s accident
e ergency de art ent.
50 Food Myths Busted: IN TIMES OF SICKNESS

MY TH 33
Vitamin C can prevent colds

FACT
In most cases, vitamin C supplements won’t help to
prevent colds, according to a study of 20 trials with more
than 11,000 people.
Taking the vitamin reduced colds by only 3 per cent,
according to the study on the Mayo Clinic’s website.
However, for those under high physical stress, such as
marathon runners, the extra vitamin C cut their incidence
of colds in half.

Tip
Taking vitamin C before the
onset of cold symptoms may shorten
the duration of symptoms. Meanwhile,
chicken soup can speed the recovery of colds.
Studies have shown that it can improve the ability
of cilia, which are tiny hair-like parts of nasal passages,
to protect the body from bacteria and virus, said
s Ale a asanwala, rinci al dietitian at ount
Elizabeth Hospital. Plus, a rich chicken broth can
provide the body with protein and calcium.
It also contains electrolytes, which are
especially valuable when one
is dehydrated.
 ood yths usted IN TIMES OF SICKNESS

MY TH 34
Superfoods or organic food can
prevent cancer

FACT
“Superfoods” is a term used by
marketers and manufacturers to
describe foods with apparent special
health bene ts.
Some examples are blueberries,
raspberries, broccoli, garlic and green
tea. esides being high in antio idants,
these foods are also claimed to have
anti tu our ro erties.
ut studies investigating the bene ts
of these so-called “superfoods” have
been inconclusive, said Ms Gina Lin, a
dietitian at inga ore eneral os ital.
In general, fruit and vegetables are
known to reduce cancer risk, thanks to
their antioxidant properties and high
Tip bre content.
Organic food, on the other hand,
No single food can provide have gained popularity as healthier
us with all the nutrients our bodies alternatives to food grown by traditional
need. articularly for cancer atients, the techniques which includes using
utmost nutritional priority is to ensure they chemical pesticides, herbicides,
get adequate energy and protein from their diet hor ones or antibiotics.
to co e with the cancer or cancer treat ent. Some evidence has shown that
Eating only “superfoods” or organic food may exposure to pesticides may increase the
be too restrictive and deprive the body of ris of certain cancers.
essential nutrients it re uires. A balanced However, the evidence again remains
diet roviding sufficient energy, inconclusive, said s in.
protein and other nutrients
is encouraged.
50 Food Myths Busted: IN TIMES OF SICKNESS

MY TH 35
Eating lots of fat raises cholesterol levels
in the blood, leading to clogged arteries
and heart disease

FACT
People tend to think that anything that contains fat is
bad and avoid eating these items.
This mindset needs to be corrected, as our body
needs some fat to function properly, said Dr Lim Su Lin,
chief dietitian at the department of dietetics at National
University Hospital.
For instance, fat helps with the absorption and
transportation of fat-soluble vitamins A, D, E and K.
“Our body also requires a type of fat called essential
fatty acids (such as omega-3 and omega-6) which must
be obtained through food.”
A moderate amount of fat
in the diet, in particular
unsaturated fat and
omega-3 fatty acids, Tip
have been shown
to be bene cial People should focus on the quality
for health. of fat consumed. Choose foods prepared
with healthier oil, for instance, said Dr Lim.
olyunsaturated fat, such as sunflower and soya bean
oil; and monounsaturated fat, such as canola and olive oil,
can lower the amount of bad cholesterol in the blood.
If you need to eat deep-fried food, cook them at home with
healthy oil no ore than once a wee and discard the le over
oil, said r i . Try to include so e oily sh in your diet too,
as studies suggested that eicosapentenoic acid (EPA) and
docosahe aenoic acid A found in shes, such as
salmon, cod and sardines, can help to lower one’s risk
of cardiovascular disease.
 50 Food Myths Busted: IN TIMES OF SICKNESS

MY TH 36
Preparing or storing food in aluminium
foil and cookware can cause Alzheimer’s
disease, as the metal content gets
deposited in the brain

FACT
The actual amount of ingested aluminium absorbed by a
healthy person is minimal, as it can be naturally excreted
from the body, through one’s faeces and urine, said Dr Lim
Yen Peng, principal dietitian at Tan Tock Seng Hospital’s
nutrition and dietetics department.
This controversial claim was made in the 1960s when
scientists found that exposing rabbits’ brains to
Tip the metal caused some brain damage similar to
that seen in Alzheimer’s disease. But several
Don’t worry about using subsequent studies did not back this claim.
aluminium cookware and foil. It is Since then, major public health
unlikely that avoiding these products can agencies, including the World Health
reduce your level of exposure to aluminium Organization, as well as international
signi cantly, said r i . Alu iniu is, a er all, Alzheimer’s associations, have said that
naturally present in the environment. It is also alu iniu is not a signi cant ris factor
found in soil, water, air and food. The levels of for the incurable disease.
aluminium in food, medicine, cookware and
foil products are generally deemed safe
by regulatory agencies and do not
pose threats to one’s health,
she added.
 ood yths usted IN TIMES OF SICKNESS

MY TH 37
Consuming gelatin or glucosamine supplements
help to strengthen joints and repair cartilage

FACT
There is no clear evidence that these
products repair one’s cartilage or reverse
the effects of osteoarthritis.
The hype over glucosamine
supplements is largely based on small
numbers of pre-clinical (animal) studies
which show that glucosamine sulphate –
one of two forms of glucosamine – slightly
increased the amount of cartilage in the
laboratory setting. But this has never been
proven in clinical or human studies, said
r evin ee, an ortho aedic surgeon at
Mount Elizabeth Medical Centre.
lucosa ine is a basic building bloc of
joint cartilage. Most glucosamine products
wor via an anti infla atory
Tip
pathway to provide slight pain relief
in mild cases of arthritis. The Movement stimulates our body’s
effect generally wears off a er si natural production of hyaluronic acid, the
onths, noted r ee. lubricant in oints. t is why oints stiffen uic ly
when they are not moved, for instance, when you
have your nee in a laster cast for wee s. t is best to
avoid exercises that lead to high impact in those joints
affected by arthritis, said r ee. or instance, if you have
arthritis in the nees, then you should avoid high i act
sports such as running – which puts up to six times one’s
body weight through each nee on every stride and
switch to low-impact sports such as swimming,
bris wal ing or wor ing out on the elli tical
machine, he advised.
50 Food Myths Busted: IN TIMES OF SICKNESS

MY TH 38
rinking cold ater a er a meal can
solidify oily food, raising your risk of
a heart attack or cancer Tip
Avoid a high fat diet, as
FACT it can lead to obesity, which
Nothing remains cold or hot for a very long time in is indirectly related to diseases
our system. The liquid will quickly reach the same like cancer and heart attack.
te erature as the body, said s Ale a asanwala,
principal dietitian at Mount Elizabeth Hospital.
In fact, water is necessary for fat digestion to take
place. It does not solidify fats in the meal, nor does
it raise the risk of cancer or a heart attack.
ive different body organs secrete digestive uices
in order to digest food – the salivary gland, stomach,
small intestine, liver and pancreas.
By the time food leaves the stomach, digestion
of carbohydrates, proteins and fats would have
begun, and the process gains momentum in the
small intestine.
There, the pancreas, liver and small intestine
contribute additional digestive uices, which
contain enzymes, bicarbonate, and bile.
The gall bladder squirts bile into the small
intestine whenever fat arrives there. A er the
fats are e ulsi ed, en y es brea the down
for absorption.
ood yths usted IN TIMES OF SICKNESS

MY TH 39
Eating more re hel s to ease
chronic consti ation

FACT
ibre is not the anacea to consti ation.
hile it binds to water and so ens stools,
it is unli ely to wor well in eo le whose
consti ation ste s fro a narrowing of the
large intestine, elvic floor disorders or slow
colonic ove ents, said r ric ee, head of
the division of gastroenterology at hoo Tec
uat os ital s de art ent of edicine.
oluble bre, which are found in food
ite s li e oats, a les and nuts, reduces
ain and one s need to strain when
oving his bowels, as well as i roves
stool consistency.
ut there is conflicting data on the
effectiveness of insoluble bre, which asses
through one s gut al ost unchanged.

Tip
In general, if you are eating too
little bre to begin with, try increasing
the inta e gradually.
f this does not wor , or cause sy to s li e
bloating and disco fort, try ta ing over the
counter la atives. a les are lactulose and
olyethylene glycol.
And if you still e erience consti ation a er
these easures, consult a doctor.
50 Food Myths Busted: IN TIMES OF SICKNESS

MY TH 40
Acidic fruit can trigger or worsen gout,
which is caused by a buildup of uric acid
in the blood

FACT
The natural acids found in fruit, such as citric
acid, malic acid and ascorbic acid (vitamin C) are
unrelated to the level of uric acid in our blood, said
dietitian April Cheung from Alexandra Hospital.
Fruit are also naturally low in purines, a natural
substance found in many types of food from which
uric acid is produced.
onsu ing seafood, offal, eat e tracts, such as
stock cubes and gravies, as well as yeast-containing
food like beer, increases the risk of having gout
because these are high in purine.

Tip
Limit your daily intake of meat,
poultry and seafood to one or two
servings. A portion should contain just 60 to
90g. Limit raw oatmeal to 2/3 cup daily, and ½
cu of vegetables such as as aragus, cauliflower,
spinach, mushrooms and green peas. Try to have
more vegetable soups instead of meat-based soups.
Abstain from alcohol if you have having an acute gout
attack. On other days when you are well, consume
no more than one standard drink (1 can of beer,
1 glass of wine or 1 shot of hard liquor)
a day.
50 Food Myths Busted

WHAT
WE
DRINK
50 Food Myths Busted: WHAT WE DRINK

MY TH 41
Mixing alcohol with energy drinks gets you drunk
faster or harder

FACT
It is more likely that energy drinks, which
contain stimulants, would mask the
de ressant effects of alcohol, based on
Tip
current studies. t is not advisable to consu e
hile the true effects of the both drin s together, as this ay i act
co bination re ain a controversy, your health negatively, said s g.
it is popular among people who A reduced sensitivity to alcohol into ication,
are seeking to increase their for instance, can lead to alcohol oisoning, oor
tolerance to alcoholic drinks, said udge ent, diarrhoea, vo iting, headaches and an
Ms Teresa Ng, senior dietitian increased heart rate, a ong other roble s.
at Tan Tock Seng Hospital’s Those who mix energy drinks with alcohol are also
de art ent of nutrition and three ti es ore li ely to binge drin , studies
dietetics.
have shown. This habit leads to a or health
This way, they can engage in
issues li e liver cirrhosis and brain
longer eriods of social activities
damage, said Ms Ng.
without getting intoxicated.
 ood yths usted WHAT WE DRINK

MY TH 42
Ice-cold water, or lemon water,
helps you to lose weight

FACT
There is no scienti c evidence to rove that
drin ing cold water can hel s eed u a
erson s etabolis . ating le ons also
does not hel with weight loss, though its
vita in content ay have so e i act
on weight loss, said s arah inara ,
senior dietitian at affles iabetes
ndocrine entre.
A study done in suggested that
those who are de cient in vita in ay
nd it harder to lose fat ass. t found
that those who ta e sufficient a ounts of
vita in can increase body fat o idation
during a oderate bout of e ercise
co ared to those who didn t.

Tip
To lose weight, your energy
inta e needs to be less than your
out ut. This eans that you need to
either eat less or increase your hysical
activity, said s inara .
There is so e research that vita in ay
hel to burn fat so you can include foods
that are high in vita in , such as
fruit, in your diet, she added.
50 Food Myths Busted: WHAT WE DRINK

MY TH 43
Eating a big meal before drinking
alcohol will help to keep you sober

FACT
The presence of food in the stomach may delay
a person from feeling drunk, but it will not
sto it co letely, said r Tau ue Ah ed,
a consultant hepatologist at Khoo Teck Puat
Hospital’s department of medicine.
Food in the stomach, the type of alcoholic
beverage and the erson s constitution influence
the rate of alcohol absorption by the body.
The main mechanism for a slower absorption
of alcohol is a delay in gastric emptying, or the
time it takes for food to empty from the stomach
and enter the small intestine.
This is observed when alcohol is ingested
along with food, especially fatty or heavy, solid
or protein meals.

Tip
Many studies have shown that
when alcohol is ingested together
with or a er food, it is absorbed ore
slowly than when it is consumed on an empty
stomach. However, this does not mean that one
can drink a greater amount of alcohol on a full
stomach – you will still become intoxicated,
just that it will take longer.
 50 Food Myths Busted: WHAT WE DRINK

MY TH 44
Drinking milk before bedtime can
help you get a good snooze

FACT
There is a lack of evidence that milk can promote
sleep.
Milk contains an amino acid known as
tryptophan, which results in the release of
a neurotransmitter, serotonin, that boosts
calmness and helps regulate sleep. Tryptophan
is also a precursor to melatonin, which is a
hormone that helps a person fall asleep and
sleep through the night.
Tip Despite that, the tryptophan
content in milk is probably too low
To improve sleep quality, try to to have any signi cant effect
avoid alcohol and caffeine. on promoting sleep, said Dr
Michael Lim, a consultant at
Other tips include keeping the bedroom cool,
the division of paediatric
quiet and dark; keeping entertainment gadgets out of
pulmonary and sleep
the bedroom; and establishing a routine that helps one
at National University
to relax before bedtime, such as light reading or listening to
Hospital.
soothing music.
Other amino acids in
Do not eat dinner too close to bedtime and drink enough milk also compete to reach
fluids so you don t get thirsty in the iddle of the night but the brain, so tryptophan’s
not so much that you have to get up to use the bathroom. effects on the brain ay
Exercise a few hours before bedtime so that the stress be dampened due to the
hormone (cortisol) generated during physical presence of other amino acids.
activity will dro to a level that will not affect
your sleep quality.
ood yths usted WHAT WE DRINK

MY TH 45
Collagen-rich drinks give you better skin

FACT
A er consu ing collagen su le ents or collagen
enriched food, the rotein is digested into a ino acids
this is no different fro any other roteins, said r Ang
or, a der atologist fro a aragon clinic.
Though ingesting collagen is har less, it has not
been roven to directly or signi cantly boost s in
collagen roduction.
ollagen is the ain co onent of s in, connective
tissue, cartilage, liga ents, tendons and bones. t
brea s down over ti e fro wear and tear and has to be
re laced, said r Ang.

Tip
o e ways to directly
sti ulate s in collagen for ation
include using to ical roducts called
retinoids and undergoing rocedures such
as laser thera y, che ical eels and light
treat ents.
etinoids that are available over the counter
include retinol and retinaldehyde, while
ada alene, tretinoin and isotretinoin
can only be bought with a
doctor s rescri tion.
 ood yths usted WHAT WE DRINK

MY TH 46
Energy drinks have more caffeine than
regular coffee

FACT
offee is actually the stronger ic e u it has
about er cent ore caffeine than an energy drin .
ne cu l has about g of caffeine,
co ared to about g in the sa e a ount of
ed ull energy drin , said s er i in fro ount
Alvernia os ital s nutrition dietetics services.
hile energy drin s ay contain other ingredients
li e taurine, glucuronolactone, herbal e tracts and
vita ins, so e studies clai that caffeine re ains
the core ingredient for their sti ulatory effects.

Tip
rin no ore than three servings
of caffeinated drin s day, said s er. This
includes both coffee and energy drin s.
affeine sti ulates the central nervous syste , giving
the body a sense of alertness. ut it also increases one s
heart rate and blood ressure and dehydrates the body.
An overdose ore than g can affect your slee attern,
uic en your heartbeat and cause headaches and dehydration.
50 Food Myths Busted: WHAT WE DRINK

MY TH 47
A beer belly is not directly caused by drinking beer

FACT
You get a beer belly when you consume more calories
than the amount that is burned.
The excess energy is stored as “belly” fat, said
Ms Gina Lin, a dietitian at Singapore General
Hospital.
Tip
As alcohol is quite energy-dense (1g packs There is no one magic
7 calories), and it is easy to overindulge diet that can help people lose
in it, drinking can actually contribute abdo inal fat ore efficiently.
signi cantly to an e cessive calorie inta e. In general, eat fewer calories and
It doesn’t help that foods that are participate in regular physical activity to
commonly consu med together with burn more calories. Limit the amount
alcohol are energy-dense too, such as of energy-dense food like alcohol,
peanuts, potato chips, fried chicken wings sugary drinks, pastries and
and pizza. deep-fried items.
But alcohol may not have much to do with
beer bellies among older adults. With age, it is
easier to put on weight due to lower calorie needs.
50 Food Myths Busted: WHAT WE DRINK

MY TH 48
Going on a juice diet periodically
detoxes your body

FACT
A juice cleanse replaces all meals with
cold-pressed juices made from fruit and
vegetables, for a period ranging from a
day to a week.
uch a diet is not bac ed by scienti c
evidence, so no one can pinpoint the
e act to ins that are flushed out, or
prove that a prolonged juice diet is safe,
said Ms Gladys Wong, chief dietitian at
Khoo Teck Puat Hospital.

Tip
Health-care professionals will not
condemn a short-term juice diet, though
they would not endorse it either.
While it is relatively safe for one to live only on
uices for u to ve days, such a diet will not eet a
person’s usual energy requirement, said Ms Wong.
lus, he is li ely to feel hungry even a er ta ing the uices.
This is because the act of drinking does not exercise the
jaw, unlike munching or chewing, which contributes
to satiety, she added.
50 Food Myths Busted: WHAT WE DRINK

MY TH 49
Take soya milk or other soy-based
products to get more calcium in your diet

FACT
Soy milk, made from soya beans, is generally lower
in calcium than cow’s milk. Therefore, it is not
considered a good source of calcium, said Ms Ruth Ho,
a dietitian at Alexandra Hospital.
Similarly, other soy-based products such as soy
yoghurt and tofu are generally lower in calcium.
However, they can be good sources of calcium if
they are forti ed with the ineral.
Calcium is vital for maintaining bone health and
reducing the risk of osteoporosis as one ages. The
daily recommended amount of calcium for an adult
below 50 is 800mg.
Adolescents and those above 50 should increase
their calcium intake to 1,000mg a day.

Tip
Purchase soya milk or soy-
based products that are enriched or
forti ed with calciu .
This means that they have had calcium in
the form of calcium phosphate or calcium
carbonate added into the . oo out for these
ingredients on the food ac aging.
ita in , which is ade in bodies when
one is exposed to ultraviolet rays of the
sun, is equally important as it helps
bodies absorb calciu .
50 Food Myths Busted: WHAT WE DRINK

MY TH 50
Adding milk to tea alters its
antioxidant activity

FACT
This has not been proven for sure, said Ms
Gina Lin, dietician at Singapore General
Hospital.
Tea contains flavonoids which, when
consumed, act as antioxidants in bodies.
These substances are believed to help
counter the damage caused by free
radicals, which are released when bodies
use oxygen for daily processes.
But excessive amounts of free radicals
can damage our body cells and tissues.
Environmental factors like cigarette
smoke can also cause free radicals to
form in our bodies.

Tip
When preparing tea, infusing
the tea in water for a longer duration
may maximise the tea’s antioxidant
activity. Infusions that make use of loose tea
leaves, instead of tea bags, may have a higher
level of antioxidant activity too.
All in all, decaffeinated, bottled tea and instant
teas may have less antioxidant activity than
freshly brewed versions.
 Credits
Writers
Poon Chian Hui
Editor, Mind & Body
Ng Wan Ching
Deputy Editor
Joyce Teo
Joan Chew

Project Manager
Ong Sor Fern

Designers
Winnie Chong
Haslam Yau