Nutrition science – myth busting Rebecca Haresign
Description: Nutrition science myth busting Rebecca Haresign BSc (Hons), ANutr Assistant Nutrition Scientist, British Nutrition Foundation, London, UK r.haresignnutrition.org.uk BSc (Hons) Nutrition Registered Associate Nutritionist (ANutr) Assistant
Related Topics
Download Presentation
"Nutrition science – myth busting Rebecca Haresign" is the property of its rightful owner. Permission is granted to download and print the materials on this website for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Presentation Transcript
slide1. Nutrition science –
myth busting Rebecca Haresign BSc (Hons), ANutr
Assistant Nutrition Scientist, British Nutrition Foundation, London, UK
r.haresign@nutrition.org.uk<br>
slide2. BSc (Hons) Nutrition Registered Associate Nutritionist (ANutr) Assistant Nutrition Scientist<br>
slide3. Assistant Nutrition Scientist, BNF BNF Student and Recent Graduate membership
BNF Healthy Eating Week
Resources for schools
Online training courses
Conference presentations
Project work for member companies<br>
slide4. Aim To explain the nutrition science behind common headlines and give a better understanding of the science that makes the news.<br>
slide5. Myth or fact? “Carbohydrates are fattening, and avoiding these foods can help us to lose weight.”<br>
slide7. Carbohydrate confusion Sugars Complex carbohydrates Free sugars Not free sugars Starch Fibre<br>
slide8. Carbohydrate confusion We should:
base meals on starchy carbohydrates;
increase our fibre intake by:
choosing wholegrain/high fibre versions of starchy carbohydrates e.g. brown rice, wholewheat pasta, wholemeal bread;
leaving skins on potatoes;
including other foods such as nuts, seeds, pulses in our diet;
reduce our intake of free sugars. https://www.food.gov.uk/northern-ireland/nutritionni/expert-nutritionists-recommend-halving-sugar-in-diet
https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/carbohydratesandhealth.html<br>
slide9. Carbohydrate confusion ↑ 38%<br>
slide10. What causes weight gain?<br>
slide11. How much energy?<br>
slide12. “Artificial sweeteners promote weight gain.”<br>
slide14. http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002195 (open access)
https://www.nutrition.org.uk/nutritioninthenews/headlines/diet-drinks-make-you-fat.html Opinion piece, not a systematic review.
Based on observational studies - some have reported that consumption of artificially sweetened drinks is associated with higher levels of obesity – may be because overweight individuals consume ‘diet’ drinks. Artificial sweeteners<br>
slide15. Other research in this area Prospective cohort studies
Looks at what people consume and follow them over time
Mixed results
Some associations between low calorie drinks and slightly higher levels of obesity
Intervention studies
People are given different drinks (sugary or low calorie) and the effects on calorie intake and weight are monitored
Systematic reviews found consuming low calorie drinks is associated with slightly lower calorie intakes and lower body weight<br>
slide16. Conclusion Low calorie sweeteners alone cannot be expected to prevent obesity – no single approach is likely to be effective in tackling the obesity epidemic.
Sugar intake is not the only cause of obesity.
Low calorie sweeteners replace only some of the sugar in the diet.<br>
slide17. Healthier drink choices Eatwell Guide states:
“Swap sugary soft drinks for diet, sugar-free or no added sugar varieties to reduce your sugar intake in a simple step.”
Overall, plain water is the best choice of drink but low calorie artificially sweetened drinks are a good option for those who like the taste of sugar sweetened drinks.<br>
slide18. Myth or fact? “We don’t need to worry about saturated fat anymore.”<br>
slide19. http://onlinelibrary.wiley.com/doi/10.1111/nbu.12219/full<br>
slide20. Controversy over saturated fat Recent meta-analyses of cohort (observational) studies have found no significant association between saturated fat intake and CVD in large populations.
This has led to debate about the current recommendation to limit saturated fat intake.
Issues and complexities:
studies examined often compare diet at a distant time point with CVD events/deaths when diet will have changed over time;
some older studies don’t represent current diets;
individual fatty acids have different effects on the body;
we don’t eat individual fatty acids we eat foods;
reducing saturated fat in the diet without due attention to what replaces it could have a negative impact on cardiovascular risk.<br>
slide21. 2015 Cochrane review of all dietary studies that involved a reduction in saturated fats 15 randomised controlled trials (≥2 years duration) 59,000 subjects
17% reduction in cardiovascular events observed in studies where saturated fat was reduced
27% reduction in cardiovascular events observed in studies where saturated fat was replaced with polyunsaturated fats
Fewer published studies looking at replacement with monounsaturated fat but more recent evidence suggest benefits
National and international dietary guidance to reduce saturated fat in the diet and replace with small amounts of unsaturated fatty acids remains Hooper et al 2015 http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD011737/pdf<br>
slide22. Myth or fact? “Coconut oil is a healthy fat, and we should include more of it in our diet.”<br>
slide24. Fatty acid composition McCance and Widdowson fatty acids supplement
http://onlinelibrary.wiley.com/doi/10.1111/nbu.12188/epdf (open access)<br>
slide25. Myth or fact? “We can get all of the vitamin D we need from sunlight.”<br>
slide26. Vitamin D 1 in 5 people in the UK have low vitamin D levels.
Vitamin D is only found naturally in a small number of foods.
Previously assumed the amount of vitamin D produced when the skin was exposed to sunlight during the summer months would be sufficient to achieve adequate vitamin D levels throughout the year.<br>
slide27. Dietary sources of vitamin D<br>
slide28. Vitamin D SACN has advised that all people aged 4 years and over should have 10 micrograms (μg) of vitamin D every day.
We will probably obtain enough vitamin D from sunlight and foods in the diet in the summer months.
In the winter we should consider taking a daily supplement.
Some population groups may need to take a supplement throughout the year, e.g. those who are housebound or habitually wear clothes that cover most of their skin while outdoors. SACN vitamin D and health report
https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report<br>
slide29. Myth or fact? “To be healthier we just need to eat less.”<br>
slide30. Overweight and obesity in Northern Ireland Health Survey (NI): First Results 2015/16
https://www.health-ni.gov.uk/sites/default/files/publications/health/hsni-first-results-15-16.pdf 2-15 year olds<br>
slide31. Micronutrient status https://www.gov.uk/government/statistics/ndns-results-from-years-5-and-6-combined<br>
slide32. Lower Reference Nutrient Intake (LRNI) The LRNI is the amount of a nutrient that is enough for only a small number of people in a group who have low requirements (2.5%).
The percentage of population with intake of vitamins and minerals below the LRNI is an indicator of inadequate intake.<br>
slide33. Micronutrient status Possible causes of micronutrient deficiencies in teenagers:
breakfast skipping/eating on the go;
more control over food choice;
girls aged 11-18 years consume least milk - concerns over bodyweight/media influence?<br>
slide34. The Eatwell Guide https://www.nutrition.org.uk/healthyliving/healthydiet/eatwellvideo.html
https://www.food.gov.uk/northern-ireland/nutritionni/eatwell-guide
https://www.gov.uk/government/publications/the-eatwell-guide Public Health England in association with the Welsh government, Food Standards Scotland, and the Food Standards Agency in Northern Ireland<br>
slide35. For further information, go to: www.nutrition.org.uk Why not follow us on twitter? @BNFevents @Foodafactoflife Thank you!<br>
myth busting Rebecca Haresign BSc (Hons), ANutr
Assistant Nutrition Scientist, British Nutrition Foundation, London, UK
r.haresign@nutrition.org.uk<br>
slide2. BSc (Hons) Nutrition Registered Associate Nutritionist (ANutr) Assistant Nutrition Scientist<br>
slide3. Assistant Nutrition Scientist, BNF BNF Student and Recent Graduate membership
BNF Healthy Eating Week
Resources for schools
Online training courses
Conference presentations
Project work for member companies<br>
slide4. Aim To explain the nutrition science behind common headlines and give a better understanding of the science that makes the news.<br>
slide5. Myth or fact? “Carbohydrates are fattening, and avoiding these foods can help us to lose weight.”<br>
slide7. Carbohydrate confusion Sugars Complex carbohydrates Free sugars Not free sugars Starch Fibre<br>
slide8. Carbohydrate confusion We should:
base meals on starchy carbohydrates;
increase our fibre intake by:
choosing wholegrain/high fibre versions of starchy carbohydrates e.g. brown rice, wholewheat pasta, wholemeal bread;
leaving skins on potatoes;
including other foods such as nuts, seeds, pulses in our diet;
reduce our intake of free sugars. https://www.food.gov.uk/northern-ireland/nutritionni/expert-nutritionists-recommend-halving-sugar-in-diet
https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/carbohydratesandhealth.html<br>
slide9. Carbohydrate confusion ↑ 38%<br>
slide10. What causes weight gain?<br>
slide11. How much energy?<br>
slide12. “Artificial sweeteners promote weight gain.”<br>
slide14. http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002195 (open access)
https://www.nutrition.org.uk/nutritioninthenews/headlines/diet-drinks-make-you-fat.html Opinion piece, not a systematic review.
Based on observational studies - some have reported that consumption of artificially sweetened drinks is associated with higher levels of obesity – may be because overweight individuals consume ‘diet’ drinks. Artificial sweeteners<br>
slide15. Other research in this area Prospective cohort studies
Looks at what people consume and follow them over time
Mixed results
Some associations between low calorie drinks and slightly higher levels of obesity
Intervention studies
People are given different drinks (sugary or low calorie) and the effects on calorie intake and weight are monitored
Systematic reviews found consuming low calorie drinks is associated with slightly lower calorie intakes and lower body weight<br>
slide16. Conclusion Low calorie sweeteners alone cannot be expected to prevent obesity – no single approach is likely to be effective in tackling the obesity epidemic.
Sugar intake is not the only cause of obesity.
Low calorie sweeteners replace only some of the sugar in the diet.<br>
slide17. Healthier drink choices Eatwell Guide states:
“Swap sugary soft drinks for diet, sugar-free or no added sugar varieties to reduce your sugar intake in a simple step.”
Overall, plain water is the best choice of drink but low calorie artificially sweetened drinks are a good option for those who like the taste of sugar sweetened drinks.<br>
slide18. Myth or fact? “We don’t need to worry about saturated fat anymore.”<br>
slide19. http://onlinelibrary.wiley.com/doi/10.1111/nbu.12219/full<br>
slide20. Controversy over saturated fat Recent meta-analyses of cohort (observational) studies have found no significant association between saturated fat intake and CVD in large populations.
This has led to debate about the current recommendation to limit saturated fat intake.
Issues and complexities:
studies examined often compare diet at a distant time point with CVD events/deaths when diet will have changed over time;
some older studies don’t represent current diets;
individual fatty acids have different effects on the body;
we don’t eat individual fatty acids we eat foods;
reducing saturated fat in the diet without due attention to what replaces it could have a negative impact on cardiovascular risk.<br>
slide21. 2015 Cochrane review of all dietary studies that involved a reduction in saturated fats 15 randomised controlled trials (≥2 years duration) 59,000 subjects
17% reduction in cardiovascular events observed in studies where saturated fat was reduced
27% reduction in cardiovascular events observed in studies where saturated fat was replaced with polyunsaturated fats
Fewer published studies looking at replacement with monounsaturated fat but more recent evidence suggest benefits
National and international dietary guidance to reduce saturated fat in the diet and replace with small amounts of unsaturated fatty acids remains Hooper et al 2015 http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD011737/pdf<br>
slide22. Myth or fact? “Coconut oil is a healthy fat, and we should include more of it in our diet.”<br>
slide24. Fatty acid composition McCance and Widdowson fatty acids supplement
http://onlinelibrary.wiley.com/doi/10.1111/nbu.12188/epdf (open access)<br>
slide25. Myth or fact? “We can get all of the vitamin D we need from sunlight.”<br>
slide26. Vitamin D 1 in 5 people in the UK have low vitamin D levels.
Vitamin D is only found naturally in a small number of foods.
Previously assumed the amount of vitamin D produced when the skin was exposed to sunlight during the summer months would be sufficient to achieve adequate vitamin D levels throughout the year.<br>
slide27. Dietary sources of vitamin D<br>
slide28. Vitamin D SACN has advised that all people aged 4 years and over should have 10 micrograms (μg) of vitamin D every day.
We will probably obtain enough vitamin D from sunlight and foods in the diet in the summer months.
In the winter we should consider taking a daily supplement.
Some population groups may need to take a supplement throughout the year, e.g. those who are housebound or habitually wear clothes that cover most of their skin while outdoors. SACN vitamin D and health report
https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report<br>
slide29. Myth or fact? “To be healthier we just need to eat less.”<br>
slide30. Overweight and obesity in Northern Ireland Health Survey (NI): First Results 2015/16
https://www.health-ni.gov.uk/sites/default/files/publications/health/hsni-first-results-15-16.pdf 2-15 year olds<br>
slide31. Micronutrient status https://www.gov.uk/government/statistics/ndns-results-from-years-5-and-6-combined<br>
slide32. Lower Reference Nutrient Intake (LRNI) The LRNI is the amount of a nutrient that is enough for only a small number of people in a group who have low requirements (2.5%).
The percentage of population with intake of vitamins and minerals below the LRNI is an indicator of inadequate intake.<br>
slide33. Micronutrient status Possible causes of micronutrient deficiencies in teenagers:
breakfast skipping/eating on the go;
more control over food choice;
girls aged 11-18 years consume least milk - concerns over bodyweight/media influence?<br>
slide34. The Eatwell Guide https://www.nutrition.org.uk/healthyliving/healthydiet/eatwellvideo.html
https://www.food.gov.uk/northern-ireland/nutritionni/eatwell-guide
https://www.gov.uk/government/publications/the-eatwell-guide Public Health England in association with the Welsh government, Food Standards Scotland, and the Food Standards Agency in Northern Ireland<br>
slide35. For further information, go to: www.nutrition.org.uk Why not follow us on twitter? @BNFevents @Foodafactoflife Thank you!<br>