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Myths Busted

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iron03

Spinach is a good source of iron

FALSE

 

There are two types of iron in the food we eat; haem iron, which is found in animal food, and non-haem iron, which is found in plants. The body absorbs haem iron better than non-haem. While spinach does contain some iron, it also contains a substance that binds to iron; meaning it's not taken up by the body as well as the iron in red meat and other animal food. It's important to include a variety of both plant and animal foods to get the iron you need. Vitamin C can also help the body absorb more non-haem iron from foods.

 


iron1_03
 
Green leafy vegetables are a good source of calcium

FALSE

 

Green leafy vegetables absorb minerals from the soil, so they can contain small amounts of calcium, although much less than dairy products. For example, one cup of spinach provides 30 mg of calcium, whereas one glass of milk provides 300 mg of calcium. You would have to eat huge amounts of green leafy vegetables to get your daily calcium needs of 1,000 mg. Though green leafy vegetables are important for your folate, fibre and antioxidant requirements, make sure you eat other food to get your calcium requirements as well. Food such as reduced-fat dairy products, canned salmon with bones, dry fish and sprats are rich sources of calcium.

 


 

 

People with diabetes need to avoid sugar

FALSE

 

There was a time when people with diabetes were told to avoid eating sugar, but science has since shown that this isn't necessary. All carbohydrates (e.g. bread, rice, starchy vegetables etc.) are broken down to sugar which is then absorbed into the blood stream. Rather than avoiding sugars, it is important for people with diabetes to choose carbohydrates that are slow to break down into sugar, and spread these carbohydrates evenly across the day to help control their blood sugar levels. The best choices are low glycemic index carbohydrates such as whole grains (e.g. brown rice, millets etc.)

 


 

 

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