Food & Wine

Are eggs good or bad for our health?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/karly-bartrim-2317677">Karly Bartrim</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> You might have heard that eating too many eggs will cause high cholesterol levels, leading to poor health. Researchers have examined the science behind this myth <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11161868/">again</a>, and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7400894/">again</a>, and <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10304460/">again</a> – largely debunking the claim. A <a href="https://www.mdpi.com/2072-6643/17/2/323">new study</a> suggests that, among older adults, eating eggs supports heart health and even reduces the risk of premature death. Let’s unpack the details. <h2>What was the study?</h2> Researchers examined data from a large, ongoing study that is following older adults and tracking their health (the <a href="https://academic.oup.com/ije/article/48/4/1048/5280817">ASPREE study</a>). In their analysis of more than 8,000 people, they examined the foods people usually eat and then looked at how many participants died over a six-year period and from what causes, using medical records and official reports. Researchers collected information on their diet through a food questionnaire, which included a question about how frequently participants ate eggs in the past year: <ul> <li>never/infrequently (rarely or never, 1–2 times per month)</li> <li>weekly (1–6 times per week)</li> <li>daily (daily or several times per day).</li> </ul> Overall, people who consumed eggs 1–6 times per week had the lowest risk of death during the study period (29% lower for heart disease deaths and 17% lower for overall deaths) compared to those who rarely or never ate eggs. Eating eggs daily did not increase the risk of death either. <h2>How reputable is the study?</h2> The research was published in a peer-reviewed journal, meaning this work has been examined by other researchers and is considered reputable and defensible. In the analysis, factors such as socioeconomic, demographic, health-related and clinical factors, and overall dietary quality were “adjusted” for, as these factors can play a role in disease and the risk of early death. Researchers received funding from a variety of national funding grants in the United States and Australia, with no links to commercial sources. <h2>What are the limitations of this study?</h2> Due to the type of study, it only explored egg consumption patterns, which participants self-reported. The researchers didn’t collect data about the type of egg (for example, chicken or quail), how it was prepared, or how many eggs are consumed when eaten. This analysis specifically looked for an association or link between egg consumption and death. Additional analyses are needed to understand how egg consumption may affect other aspects of health and wellbeing. Lastly, the population sample of older adults were relatively healthy, limiting how much findings can be applied to older adults with special needs or medical conditions. <h2>What is ASPREE?</h2> <a href="https://academic.oup.com/ije/article/48/4/1048/5280817">ASPREE</a> (ASPirin in Reducing Events in the Elderly) is an ongoing, large, randomised, placebo-controlled clinical trial involving more 19,000 participants in Australia and the US. This means some people in the trial were given an intervention and others weren’t but neither the participants nor the researchers knew who received the “placebo”, or dummy treatment. ASPREE started in 2010 to investigate whether low-dose aspirin (100 micrograms daily) could help prolong older adults’ health and lifespan, specifically by preventing heart disease and stroke. The <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1803955">first findings</a> were published in 2018. One of the fundamental conclusions of the ASPREE trial was there was no benefit from taking aspirin to prevent cardiovascular disease (heart disease or stroke). ASPREE is still ongoing as a longitudinal study, which means it provides information on other aspects of healthy living and long-term outcomes in older adults – in this case, the link between egg intake and the chance of death. <h2>Why the focus on eggs?</h2> Eggs are a good source of protein, and contain B vitamins, folate, unsaturated fatty acids, fat-soluble vitamins (A, D, E and K), choline, and minerals. The fuss over eggs comes down to their cholesterol content and how it relates to heart disease risk. A large egg yolk contains approximately <a href="https://doi.org/10.1016/S0828-282X(10)70456-6">275 mg of cholesterol</a> — near the recommended daily limit of cholesterol intake. In the past, medical professionals <a href="https://onlinecjc.ca/article/S0828-282X(10)70456-6/abstract">warned</a> that eating cholesterol-rich foods such as eggs could raise blood cholesterol and increase heart disease risk. But newer research shows the body doesn’t absorb dietary cholesterol <a href="https://www.mdpi.com/2072-6643/10/9/1272">well</a>, so dietary cholesterol <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11161868/">doesn’t have a major effect</a> on blood cholesterol levels. Rather, foods such as saturated and trans fats <a href="https://pubmed.ncbi.nlm.nih.gov/26268692/">play a major role</a> in cholesterol levels. Given these changing recommendations over time, and the <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7228817/">nuances of nutrition science</a>, it’s understandable that research on eggs continues. <h2>What does this mean for me?</h2> Whether you prefer boiled, scrambled, poached, baked or fried, eggs provide a satisfying source of protein and other key nutrients. While the science is still out, there’s no reason to limit egg intake unless specifically advised by a recognised health professional such as an accredited practising dietitian. As always, moderation is key.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/249168/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/karly-bartrim-2317677">Karly Bartrim</a>, Lecturer in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/are-eggs-good-or-bad-for-our-health-249168">original article</a>.

Food & Wine

Bakery offering free food if you beat the boss at a simple game

After struggling with dwindling customer numbers during the pandemic, a small bakery in Melbourne has come up with a unique way to drum up more business. The Pie Place in Coburg, north of Melbourne, is offering a free pie to any customer who can defeat the owner, Justin Talbot, in a simple game of Rock, Paper, Scissors. Justin admitted to <a href="https://9now.nine.com.au/today/free-pies-melbourne-baker-unique-offer-for-customers-who-beat-him-at-rock-paper-scissors/483a1355-d491-4b77-a1b0-50b0c72fe503">Today</a> that while the idea is unconventional, he said that when free food is involved, “you can’t go wrong”. "I was at home having a few beers and I thought, how can I drum up more business?" he said. "So I thought, why not have a bit of fun with my customers? We've been here for 40 years this month. I've been here for 10 years and I love being here, I love interacting with my customers, having a yarn with them, having a joke with them - it's pretty much my favourite part of work.” "Rock Paper Scissors is something out of the ordinary, everyone knows how to play, it's fun and if you win, you get a free pie." The initiative has gone down a treat with locals, with many claiming the shop has the “best pies” and are willing to risk their hand for a freebie. As Justin’s game gets more and more popular, he said he is willing to fork out whatever it costs to give out the free pies in order to connect with the community. <iframe title="YouTube video player" src="https://www.youtube.com/embed/1TKgHxU0m8E?si=Rs9-G3TCQhQako8o" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe> Image credits: Today

Food & Wine

Some vegetables are pretty low in fibre. So which veggies are high-fibre heroes?

<a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Many people looking to improve their health try to boost fibre intake by eating more vegetables. But while all veggies offer health benefits, not all are particularly high in fibre. You can eat loads of salads and vegetables and still fall short of your recommended daily fibre intake. So, which vegetables pack the biggest fibre punch? Here’s what you need to know. <h2>What is fibre and how much am I supposed to be getting?</h2> Fibre, or dietary fibre, refers to the parts of plant foods that our bodies cannot digest or absorb. It passes mostly unchanged through our stomach and intestines, then gets removed from the body through our <a href="https://www.sciencedirect.com/science/article/abs/pii/S0268005X09002501">stool</a>. There are two types of fibre which have different functions and health benefits: soluble and insoluble. Soluble fibre dissolves in water and can help lower blood cholesterol levels. Food sources include fruit, vegetables and legumes. Insoluble fibre adds bulk to the stool which helps move food through the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0924224418300499">bowels</a>. Food sources include nuts, seeds and wholegrains. Both types are beneficial. Australia’s healthy eating guidelines <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre">recommend</a> women consume 25 grams of fibre a day and men consume 30 grams a day. However, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5986479/">research</a> shows most people do not eat enough fibre. Most adults get about <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5986479/">21 grams</a> a day. <h2>4 big reasons to increase fibre</h2> Boosting fibre intake is a manageable and effective way to improve your overall health. Making small changes to eat more fibrous vegetables can lead to: 1. Better digestion Fibre helps maintain regular bowel movements and can alleviate <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.13167?casa_token=HTtHw4dBjtQAAAAA:HI22rAfowUBLRsg7UxeAPumvq32hnKLjxJRZZbu-26S2rxVWhmteYZ01F4_3JFJDjOTTMVRcntrecg">constipation</a>. 2. Better heart health Increasing soluble fibre (by eating foods such as fruit and vegetables) can help lower cholesterol levels, which can <a href="https://www.bmj.com/content/347/bmj.f6879.short">reduce your risk of heart disease</a>. 3. Weight management High-fibre foods are filling, which can help people feel fuller for longer and <a href="https://www.mdpi.com/2072-6643/9/2/149">prevent overeating</a>. 4. Reducing diabetes risk and boosting wellbeing Fibre-rich diets are linked to a reduced risk of chronic conditions such as <a href="https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/article/10.1007/s00394-015-0831-3&casa_token=skn6pDaWHcYAAAAA:w8PDhyb-G1gDAiflBK6-l5fgFEy_1955V7nTDIKTg6GOzmEzpRaJO3ErLzryemjf2C4Yo_ybQSaj2Yc">type 2 diabetes</a> and <a href="https://www.sciencedirect.com/science/article/abs/pii/S0959804901002544">colorectal cancer</a>. Recent <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext">research</a> published in prestigious medical journal The Lancet provided some eye-opening stats on why fibre matters. The researchers, who combined evidence from clinical trials, found people who ate 25–29 grams of fibre per day had a 15–30% lower risk of life-threatening conditions like heart disease, stroke, high blood pressure, and type 2 diabetes compared to those who consumed fewer than 15 grams of fibre per day. <h2>So which vegetables are highest in fibre?</h2> Vegetables are excellent sources of both soluble and insoluble fibre, along with essential vitamins, minerals, and antioxidants. The following veggies are some of the <a href="https://afcd.foodstandards.gov.au/foodsbynutrientsearch.aspx?nutrientID=AOACDFTOTW">highest</a> in fibre: <ul> <li>green peas</li> <li>avocado</li> <li>artichokes</li> <li>parsnips</li> <li>brussels sprouts</li> <li>kale</li> <li>sweet potatoes</li> <li>beetroot</li> <li>carrots</li> <li>broccoli</li> <li>pumpkin</li> </ul> <h2>Which vegetables are low in fibre?</h2> Comparatively lower fibre veggies include: <ul> <li>asparagus</li> <li>spinach (raw)</li> <li>cauliflower</li> <li>mushrooms</li> <li>capsicum</li> <li>tomato</li> <li>lettuce</li> <li>cucumber</li> </ul> These vegetables have lots of health benefits. But if meeting a fibre goal is your aim then don’t forget to complement these veggies with other higher-fibre ones, too. <h2>Does it matter how I prepare or cook the vegetables?</h2> Yes. The way we <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3614039/#:%7E:text=Influence%20of%20different%20processing%20treatments,gravimetric%20and%20enzymic%E2%80%94chemical%20methods.">prepare vegetables</a> can impact their fibre content, as cooking can cause structural changes in the dietary fibre components. Some <a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814602002595">research</a> has shown pressure cooking reduces fibre levels more greatly than roasting or microwave cooking. For optimal health, it’s important to include a mix of both cooked and raw vegetables in your diet. It’s worth noting that juicing removes most of the fibre from vegetables, leaving mostly sugars and water. For improved fibre intake, it’s better to eat whole vegetables rather than relying on juices. <h2>What about other, non-vegetable sources of fibre?</h2> To meet your fibre recommendations each day, you can chose from a variety of fibre-rich foods (not only vegetables) including: <ul> <li>legumes and pulses (such as kidney beans and chickpeas)</li> <li>wholegrain flour and bread</li> <li>fruits</li> <li>wholegrains (such oats, brown rice, quinoa, barley)</li> <li>nuts and seeds (such as flaxseeds and chia seeds)</li> </ul> A fibre-rich day that meets a recommended 30 grams would include: <ul> <li>breakfast: 1⁄2 cup of rolled oats with milk and 1⁄2 cup of berries = about 6 grams of fibre</li> <li>snack: one banana = about 2 grams</li> <li>lunch: two cups of salad vegetables, 1⁄2 cup of four-bean mix, and canned tuna = about 9 grams</li> <li>snack: 30 grams of almonds = about 3 grams</li> <li>dinner: 1.5 cups of stir-fried vegetables with tofu or chicken, one cup of cooked brown rice = about 10 grams</li> <li>supper: 1⁄2 a punnet of strawberries with some yoghurt = about 3 grams.</li> </ul> <h2>Bringing it all together</h2> Vegetables are a key part of a healthy, balanced diet, packed with fibre that supports digestion, blood glucose control, weight management, and reduces risk of chronic disease. However, the nutritional value of them can vary depending on the type and the cooking method used. By understanding the fibre content in different veggies and how preparation methods affect it, we can make informed dietary choices to improve our overall health.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246238/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Accredited Practising Dietitian and Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/some-vegetables-are-pretty-low-in-fibre-so-which-veggies-are-high-fibre-heroes-246238">original article</a>.

Food & Wine

What’s the difference between Hass and Shepard avocados? It’s not just the colour

<a href="https://theconversation.com/profiles/yasmine-probst-235268">Yasmine Probst</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/karen-zoszak-1474727">Karen Zoszak</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Whether with crumbled feta or poached eggs, you’d be challenged to find a cafe in Australia or farther afield that doesn’t have avocado somewhere on the menu. This fruit (yep, it’s a fruit from a tree, not a vegetable) is widely associated with brunch culture and other trendy eating habits. The Australian avocado industry developed in the 1960s, 30 years after the start of the first large-scale <a href="https://australianfoodtimeline.com.au/wp-content/uploads/2019/04/Avocado-history.pdf">production in California</a>. Orchards producing avocados now span most parts of Australia. Avocados are considered a <a href="https://theconversation.com/what-actually-makes-avocados-bad-for-the-environment-230571">monoculture crop</a>: they’re grown on the same land each year, making them more susceptible to pests and creating a need for increased fertiliser use. The carbon footprint of avos is almost twice as high as that of apples, but much lower than many animal food sources. There are now over 50 different avocado types globally, but only a few are grown commercially. <h2>Not all avos are the same</h2> You may not notice a difference when you get your avocado toast at a cafe. But at the shops or the market, a striking difference occurs each year in Australia. In autumn, the familiar dark purple Hass avocado disappears and is replaced with the lighter green Shepard variety. In Australia, this typically happens between February and May. If you don’t know the difference between the two, you may expect Shepard avos to perform the same way as Hass – and be left disappointed. There are some important differences. <h2>Hass avocados</h2> Hass avocados are known for their dark, pebbly-looking skin that appears almost black when ripe. They have an ovoid shape with a slight pear-like appearance. The thick skin can be a challenge to peel, often requiring a sharp knife or avocado slicer. Hass avocado flavour is rich, creamy and buttery, with nutty undertones. Their texture is ideal for mashing, blending and spreading, creating a creamy texture in dips, guacamole and smoothies. Hass avocados ripen – and darken in colour – slowly over several days. They remain firm to the touch when ripe, and will feel squishy when overripe. A slight give when pressed confirms Hass avos are ready to eat. Available in Australia from May to January, Hass are the dominant variety of commercially grown avocado worldwide. They were <a href="https://modernfarmer.com/2019/08/scientists-crack-the-genetic-code-of-the-hass-avacado/">cultivated by horticulturalist Rudolph Hass</a> in California in the 1920s. <h2>Shepard avocados</h2> Shepard avocados have smooth, green skin that remains green even when they are fully ripe. They are round to slightly oblong in shape and have a slightly milder and sweeter taste, with less pronounced nutty undertones. Shepard avocados ripen more quickly than Hass, but you won’t be able to tell that by the colour. Instead, check for softness – Shepard avocados are very soft when ripe. What might feel overripe when handling a Hass will likely be ideal ripeness if it’s a Shepard. The thin, smooth skin makes them easy to peel by hand or with a gentle squeeze. Their buttery soft texture is firm and creamy, and they hold their shape well when cut, making them ideal for slicing, dicing and spreading despite being structurally firm. Interestingly, Shepard avocados brown much more slowly than Hass, making them perfect for garnishes. Their milder flavour also makes Shepard avos well suited to sweet dishes, such as chocolate mousse. Shepard avos account for approximately 10–15% of Australian avocados and are in season from February to April each year while there is a gap in the Hass season. <a href="https://www.abc.net.au/news/rural/2023-04-13/hass-avocados-more-popular-variety-shepard/102154678">Australia is the only country in the world</a> that grows Shepard avocados commercially. (They are grown in Queensland.) <h2>Avocados and our health</h2> As avocados contain <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000162">roughly 13 grams of fat per 100g</a>, people <a href="https://theconversation.com/four-simple-food-choices-that-help-you-lose-weight-and-stay-healthy-112054">wishing to lose weight</a> were previously advised to avoid or limit eating them. We now know that a majority of this fat is oleic acid, a monounsaturated (healthy) fat that helps to reduce cholesterol and improve <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-024-00915-7/tables/1">heart health</a>. Additionally, only 1% of an avocado is made up of carbohydrates, making the fruit popular with people following a ketogenic (keto) diet of low carbs and high fat. People who consume avos also tend to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9361124/">follow a better pattern of eating</a> in general. They eat more whole grains, fruit and vegetables and fewer discretionary or takeaway foods. As an energy-dense food, consuming a whole avocado is about the same as eating 2.5 whole apples. Per 100 grams, avocado actually gives you less energy than an equivalent amount of cooked white rice. As avocado dishes are visually appealing and often featured in food photography, they have become a symbol of modern eating habits. Correction: this article has been amended to clarify that most parts of Australia now have avocado orchards, and that avocados have roughly 13g of fat per 100g, not 53%.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/233243/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/yasmine-probst-235268">Yasmine Probst</a>, Professor, School of Medical, Indigenous and Health Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/karen-zoszak-1474727">Karen Zoszak</a>, Accredited Practising Dietitian, PhD Candidate, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-hass-and-shepard-avocados-its-not-just-the-colour-233243">original article</a>.

Food & Wine

Jamie Oliver opens up on former feud with Gordon Ramsay

Jamie Oliver has opened up about his former feud with Gordon Ramsay on The Louis Theroux Podcast. The 49-year-old told Theroux that after years of exchanges with the Hell's Kitchen star, their wives Jools Oliver and Tana Ramsay were the ones who stepped in an encouraged them to patch things up. "I was a target [for] probably 10 years, I think, it was regular," Oliver said of Ramsay. "I generally used to bite [back] once a year, and then that used to set him off for another year ... I think it kind of generated the noise, it was serving its purpose for him - I mean, I'd have to ask Gordon what it was all about. "Cause we never fell out, we got on for the first couple of years, and then - as he did more TV - it just went on and on and on, and it was quite, it was painful but in the end it was Jools and his wife Tana that sorted it out." Oliver revealed that despite their former feud, his kids are friends with Ramsay's children. "It was like, 'come on dads, grow up' so I think that both of us got a telling off, and then we went to have a drink and put it all to rest and let bygones be bygones," he said. When Oliver's Italian chain went under, Ramsay was "very supportive" and "very kind", even sending him messages of encouragement. Oliver also opened up on his feud with Marco Pierre White, and said he was "destroyed" to hear his "hero" slam him in the press and didn't know what sparked it as they never worked together. "He doesn't like me at all, still doesn't," he said, but added "that's fine, I don't need anything from him". "I still think he was like a game changer, he was still my hero for that period of my life but that's life, and it's not just Marco, it's lots of people," Oliver said. Image: Alan Davidson/ Shutterstock Editorial

Food & Wine

Readers response: Which discontinued fast food item do you want to come back?

We asked our reader what discontinued food item they would love to see make a comeback. Here's what they said. Lillian Mary Brand - KFC had this wicked bean salad back in the 80's!!! Loved it!! Ellen Kuchel - Lattice Biscuits and Polly Waffles. Phill Johnston - All you can eat at Pizza Hut. Bruce Hopkins - Henny Penny Chicken. Sharyn Wood - KFC in the late 60s early 70s had the most amazing gravy I have ever tasted. A pot of the gravy with their bread rolls was a very cheap meal! Herman Zirkzee - Real milkshakes in metal containers with ice cream and malt. Maureen Whale - Georgie Pie. Robyn Joy Davis - Potato skins from Sizzlers. Christine Murphy - Scrambled eggs and big breakfast from Macca's. Julia Haffenden - Hungry Jack's hotdog and Yumbos. Image credits: Shutterstock

Food & Wine

Going for a bushwalk? 3 handy foods to have in your backpack (including muesli bars)

<a href="https://theconversation.com/profiles/margaret-murray-1173544">Margaret Murray</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> This time of year, many of us love to get out and spend time in nature. This may include hiking through Australia’s many beautiful <a href="https://www.nationalparks.nsw.gov.au/conservation-and-heritage/national-parks/australias-national-parks">national parks</a>. Walking in nature is a wonderful activity, supporting both <a href="https://doi.org/10.1108/S2044-994120170000009004">physical</a> and <a href="https://link.springer.com/article/10.1007/s12144-023-05112-z">mental health</a>. But there can be risks and it’s important to be prepared. You may have read the news about hiker, Hadi Nazari, who was <a href="https://www.theguardian.com/australia-news/2025/jan/08/how-missing-hiker-survived-in-kosciuszko-national-park">recently found</a> alive after spending 13 days lost in Kosciuszko National Park. He reportedly survived for almost two weeks in the Snowy Mountains region of New South Wales by drinking fresh water from creeks, and eating foraged berries and two muesli bars. So next time you’re heading out for a day of hiking, what foods should you pack? Here are my three top foods to carry on a bushwalk that are dense in nutrients and energy, lightweight and available from the local grocery store. <h2>1. Muesli bars</h2> Nazari <a href="https://www.theguardian.com/australia-news/2025/jan/09/hiker-who-left-museli-bars-in-kosciuszko-hut-hadi-nazari">reportedly ate</a> two muesli bars he found in a mountain hut. Whoever left the muesli bars there made a great choice. Muesli bars come individually wrapped, which helps them last longer and makes them easy to transport. They are also a good source of energy. Muesli bars typically contain about <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000333">1,500</a>-<a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000344">1,900</a> kilojoules per 100 grams. The average energy content for a 35g bar is <a href="https://doi.org/10.3390/foods8090370">about 614kJ</a>. This may be <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-energy">a fraction</a> of what you’d usually need in a day. However, the energy from muesli bars is released at a <a href="https://glycemicindex.com/gi-search/?food_name=muesli+bar&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">slow to moderate pace</a>, which will help keep you going for longer. Muesli bars are also <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000333">packed with nutrients</a>. They contain all three macronutrients (carbohydrate, protein and fat) that our body needs to function. They’re a good source of carbohydrates, in particular, which are a key energy source. An average Australian muesli bar contains <a href="https://doi.org/10.3390/foods8090370">14g of whole grains</a>, which provide carbohydrates and dietary fibre for long-lasting energy. Muesli bars that contain nuts <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000344">are typically</a> higher in fat (19.9g per 100g) and protein (9.4g per 100g) than <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000333">those without</a>. Fat and protein are helpful for <a href="https://pubmed.ncbi.nlm.nih.gov/16988118/">slowing down</a> the release of energy from foods and the protein will help keep you <a href="https://doi.org/10.1016/j.foodhyd.2016.08.003">feeling full for longer</a>. There are many different types of muesli bars to choose from. I recommend looking for those with whole grains, higher dietary fibre and higher protein content. <h2>2. Nuts</h2> Nuts are nature’s savoury snack and are also a great source of energy. Cashews, pistachios and peanuts contain about <a href="https://www.researchgate.net/publication/6671761_Nuts_Source_of_energy_and_macronutrients#fullTextFileContent">2,300-2,400kJ per 100g</a> while Brazil nuts, pecans and macadamias contain about <a href="https://www.researchgate.net/publication/6671761_Nuts_Source_of_energy_and_macronutrients#fullTextFileContent">2,700-3,000kJ per 100g</a>. So a 30g serving of nuts will provide about 700-900kJ depending on the type of nut. Just like muesli bars, the energy from nuts <a href="https://glycemicindex.com/gi-search/?food_name=nut+&product_category=nuts&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">is released slowly</a>. So even a relatively small quantity will keep you powering on. Nuts are also <a href="https://www.mdpi.com/2304-8158/12/5/942">full of nutrients</a>, such as protein, fat and fibre, which will help to <a href="https://doi.org/10.1080/10408398.2018.1514486">stave off hunger</a> and keep you moving for longer. When choosing which nuts to pack, almost any type of nut is going to be great. Peanuts are often the best value for money, or go for something like walnuts that are <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F006116">high in omega-3 fatty acids</a>, or a nut mix. Whichever nut you choose, go for the unsalted natural or roasted varieties. Salted nuts will make you thirsty. Nut bars are also a great option and have the added benefit of coming in pre-packed serves (although nuts can also be easily packed into re-usable containers). If you’re allergic to nuts, roasted chickpeas are another option. Just try to avoid those with added salt. <h2>3. Dried fruit</h2> If nuts are nature’s savoury snack, fruit is nature’s candy. Fresh fruits (such as grapes, frozen in advance) are wonderfully refreshing and perfect as an everyday snack, although can add a bit of weight to your hiking pack. So if you’re looking to reduce the weight you’re carrying, go for dried fruit. It’s lighter and will withstand various conditions better than fresh fruit, so is less likely to spoil or bruise on the journey. There are lots of varieties of dried fruits, such as sultanas, dried mango, dried apricots and dried apple slices. These are good sources of <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F008983">sugar for energy</a>, <a href="https://doi.org/10.3390/nu10121833">fibre</a> for fullness and healthy digestion, and contain <a href="http://dx.doi.org/10.12944/CRNFSJ.10.1.06">lots of vitamins and minerals</a>. So choose one (or a combination) that works for you. <h2>Don’t forget water</h2> Next time you head out hiking for the day, you’re all set with these easily available, lightweight, energy- and nutrient-dense snacks. This is not the time to be overly concerned about limiting your sugar or fat intake. Hiking, particularly in rough terrain, places demands on your body and energy needs. For instance, an adult hiking in rough terrain can burn upwards <a href="https://scholar.ufs.ac.za/server/api/core/bitstreams/eb9b5b76-bdfc-456f-b833-c3e285948e4a/content">of about</a> 2,000kJ per hour. And of course, don’t forget to take plenty of water. Having access to even limited food, and plenty of fresh water, will not only make your hike more pleasurable, it can save your life.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246968/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/margaret-murray-1173544">Margaret Murray</a>, Senior Lecturer, Nutrition, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/going-for-a-bushwalk-3-handy-foods-to-have-in-your-backpack-including-muesli-bars-246968">original article</a>.

Food & Wine

Why one pizza shop is charging almost $200 for a divisive topping

A trendy pizzeria is charging customers almost $200 AUD for one divisive pizza topping as they reignite the debate of putting pineapple on pizza. Lupa Pizza in Norwich in the UK have reluctantly added Hawaiian pizza to their menu, but the ham and pineapple combo comes with a catch. Diners will be charged £100 ($198 AUD) for it, with the restaurant taking to social media to share the news of the hefty price. "🍍🍕 Pineapple on pizza — love it or hate it?" they wrote. "We're not so keen, but if you are, it's now on our Deliveroo menu for £100 ($198). 🤷‍♂️” "Order the champagne too! Go on, you monster!" they added. The restaurant's owner and chef have defended the cost for a simple reason: their shared dislike of pineapple on pizza. "I absolutely loathe pineapple on a pizza," Francis Woolf, the co-owner of Lupa Pizza, told the Norwich Evening News. Head chef Quin Jianoran agreed, adding, "I love a piña colada, but pineapple on pizza? Never. I'd rather put a bloody strawberry on one than that tropical menace.” Their views, however, are not shared with the majority of the British public. In the most recent YouGov survey on the subject, 53 percent of Britons admitted they enjoyed the taste of pineapple on pizza, while 41 percent of people do not. Lupa agreed to feature the Hawaiian special on its main menu if the people of Norwich voted in favour of the combination in an online poll, which closes on January 24th. “If pineapple wins the vote, I’ll make it,” said Mr Jianoran. “But I won’t be happy about it. And I might charge £200 next time.” Image credits: Instagram

Food & Wine

How to make gravy (using chemistry)

<a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> “Gravy Day” is a relatively new date in the Australian calendar. Paul Kelly’s song <a href="https://theconversation.com/humbug-tinsel-and-gravy-in-search-of-the-perfect-christmas-pop-song-88924">How to Make Gravy</a> tells the story of a prisoner (Joe) writing to his brother on December 21. Joe laments missing the family Christmas celebrations and asks who will make gravy for the roast lunch in his absence. While a roast may not be everyone’s idea of the perfect <a href="https://theconversation.com/a-festive-feast-of-fish-and-fruit-the-creation-of-the-australian-christmas-dinner-151201">Christmas feast</a>, “Gravy Day” does give the opportunity to discuss the chemistry involved in making gravy – a thickened sauce made from drippings collected from roasted meats. <h2>Give my love to Angus (beef?)</h2> Roasting meat sets off a cascade of chemical reactions, producing myriad new flavour chemicals. More than <a href="https://link.springer.com/chapter/10.1007/978-1-4615-2143-3_10#:%7E:text=This%20has%20resulted%20in%20the,and%20lean%20components%20of%20meat.">1,000</a> flavour compounds have been identified in roasted meats. Each chemical gives its unique characteristics to the taste and smell of the finished roast. The chemical <a href="https://www.sciencedirect.com/science/article/pii/S0308814698000764">12-methyltridecanal</a> helps give roast beef its “beefy” flavour, while the sulfur-containing compound <a href="https://www.sciencedirect.com/science/article/pii/S0963996922004422">2-methyl-3-furanthiol</a> is more often found in roast chicken. There are three main types of chemical reactions taking place when roasting meats that produce flavour chemicals. The <a href="https://theconversation.com/kitchen-science-from-sizzling-brisket-to-fresh-baked-bread-the-chemical-reaction-that-makes-our-favourite-foods-taste-so-good-58577">Maillard reaction</a> is responsible for both colour and flavour. This broad reaction type takes place between amino acids from the protein and sugars and simple carbohydrates found in the meat. The Maillard reaction is also the chemistry responsible for many favourite flavours, including roasted coffee, chocolate, steak, toast and more. <h2>A hundred degrees, even more maybe</h2> The other main type of reaction occurring in a hot oven is the breakdown of fats by “<a href="https://doi.org/10.1016/j.foodres.2022.111385">lipid degradation</a>”. This can form hundreds of different chemical compounds. Many of these chemicals are described as “fatty”, “tallowy”, or smell like fried foods. The unique fat profiles found in different animals translate to the profile of flavour chemicals that form from lipid degradation when roasted. Further flavour compounds can arise through the third type of reactions combining products of Maillard reactions and lipid degradation. One specific flavour compound identified as having a “gravy aroma” is known as <a href="https://pubs.acs.org/doi/10.1021/jf9023189">3-mercapto-2-methylpentan-1-ol</a>. This compound comes from roasted vegetables, so including some veggies in your roasting pan will give you more depth of gravy flavour. Also, “cutting onions” is a useful excuse if listening to How to Make Gravy gets you feeling emotional. <h2>The treasure and the trash</h2> Roasting meats causes the fats to “render” and separate from the meat as a liquid. The fat pools in the tray with flavour-rich meat juices. While the fat and the water both carry flavour compounds, too much fat can give the finished gravy an unpleasant mouth feel, or can separate into layers when served. It’s worth pouring off the pan juices into a jug to allow the fat to separate from the liquid so you can control how much fat you’re adding. Be sure to dispose of the excess fat responsibly – <a href="https://theconversation.com/why-shouldnt-i-pour-oil-or-paint-down-the-sink-and-what-should-i-do-instead-206604">don’t pour it down the drain</a>. <h2>Just add flour…</h2> Flour (or, more specifically, starch) is the secret ingredient of a good gravy. Starches are <a href="https://www.sciencedirect.com/science/article/pii/S0168945222000474">large complex chemicals</a> that are made up of lots of sugars joined together. Starch granules are tightly packed and swell greatly when they absorb water. The swollen starch molecules forms a gel-like network that traps water and oil to give a thickened gravy. Wheat flour is most often used as the starch source. Corn and arrowroot starch can also be used. They have a higher percentage of starch than flour and a more neutral flavour. Wheat starch typically requires a larger quantity to be added and longer cooking to form a paste. Whichever starch you use, don’t add it too quickly or without mixing as you’ll form lumps. <h2>…salt, red wine, and a dollop of tomato sauce</h2> Salt is a common ingredient when preparing roast meats, both on the surface of the meat to draw out moisture and as a flavouring agent. The pan juices are typically concentrated as part of the gravy making process. Make sure you taste the gravy before seasoning, as salt will be concentrated by heating. Additional flavour components can be introduced by adding red wine, sherry, stock, or tomato sauce. These ingredients will broaden the flavour profile through sweetness (sugar), acidity (vinegar, citric and malic acids), and umami in the case of tomato sauce (natural glutamates, such as those found in MSG). Some folk even add Vegemite to their gravy for an extra umami boost. <h2>I bet it will taste the same</h2> If you happen to have screwed up your gravy this time, or are after convenience, then you can turn to an instant gravy powder. The main ingredient is typically maltodextrin or another corn-derived (and possibly chemically modified) starch. Shelf-stable powdered fats, salt, colours, and a range of <a href="https://theconversation.com/busting-the-myth-that-all-food-additives-are-bad-a-quick-guide-for-label-readers-82883">flavour additives</a> will be present in varying amounts depending on the style and price point of the product. The advantages of the instant version are speed and uniformity due to the carefully controlled commercial production. So unlike Joe’s concerns for his family’s gravy, an instant gravy will be more likely to taste the same, regardless of who ends up making it.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219589/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-make-gravy-using-chemistry-219589">original article</a>.

Food & Wine

A brief history of Christmas Pudding – and why it can actually be quite good for you

<a href="https://theconversation.com/profiles/hazel-flight-536221">Hazel Flight</a>, <a href="https://theconversation.com/institutions/edge-hill-university-1356">Edge Hill University</a> Even in these hard and strange times, Christmas will be celebrated and traditions upheld. And for many British households, Christmas dinner would not be complete without a Christmas pudding – traditionally served with brandy sauce, brandy butter or custard. The Christmas pudding originated in the <a href="http://medievalcookery.com/recipes/frumenty.html">14th-century</a> as a sort of porridge, originally known as “<a href="http://cookit.e2bn.org/historycookbook/1116-frumenty.html">frumenty</a>”, which bears little resemblance to the dessert we know today. It was <a href="https://historydollop.com/2020/03/15/frumenty-a-medieval-wheat-porridge/">originally made</a> with hulled wheat, boiled in milk, seasoned with cinnamon and coloured with saffron. It was associated with meatless days, lent and advent and was often served as a plain dish. But there are a <a href="https://www.epersianfood.com/frumenty/">variety of recipes</a> which included <a href="https://www.mumwhatelse.com/christmas-pudding-traditional-recipe/s">additions</a> such as beef, mutton, raisins, currants, prunes, wines and spices. In some instances, this was the staple food for Christmas eve, although in Yorkshire it was eaten first thing <a href="https://www.gutenberg.org/files/19098/19098-h/19098-h.htm">on Christmas morning</a>. In the 17th-century changes to the recipe were made. It was thickened with eggs, breadcrumbs, dried fruit and beer or spirits were added – and came to resemble something a bit more like a sweet pudding. However, it was the Victorians who fine tuned the recipe into the <a href="http://www.bbc.co.uk/shropshire/content/articles/2005/12/07/christmas_pudding_recipe_feature.shtml#:%7E:text=Brandy%20Sauce&text=This%20stew%20was%20served%20as,to%20give%20the%20pudding%20richness">Christmas pudding</a> many of us enjoy today. A Christmas pudding should have 13 ingredients – that represent Jesus and the 12 disciples. Traditionally, these ingredients include: raisins, currants, suet, brown sugar, breadcrumbs, citron, lemon peel, orange peel, flour, mixed spices, eggs, milk and brandy. Brandy is also <a href="https://www.pudforallseasons.com.au/blog/christmas-pudding-history-and-traditions">traditionally</a> poured over the pudding and set alight. The flaming brandy is said to represent the passion of Christ. Christmas puddings were traditionally boiled in a “pudding cloth”, although today are usually steamed in a bowl. Presented on the table with a sprig of holly, they are then doused in brandy and set alight. The last Sunday before Advent became known as “<a href="https://www.goodhousekeeping.com/uk/christmas/christmas-countdown/a550045/ultimate-stir-up-sunday-when/">stir up Sunday</a>”. This was when the ingredients of the pudding would be assembled and stirred up in a bowl with a wooden spoon (representing the manger) from east to west – symbolising the journey taken by the three wise men. Traditionally, every family member stirs the pudding three times and makes a secret wish. Trinkets were always included in the traditional pudding. As a child I still remember the excitement of waiting to see who was going to <a href="https://metro.co.uk/2016/12/16/why-do-people-put-money-in-christmas-puddings-6327772/">find the sixpence</a>. Whoever found the coin was believed to have good fortune over the coming year. <h2>A healthy pud?</h2> Although the Christmas holidays can sometimes feel a little unhealthy – with a lot of sitting around and excessive food consumption – the ingredients that makeup a Christmas pudding are actually <a href="https://www.express.co.uk/life-style/health/365596/Why-Christmas-pudding-is-good-for-you">pretty nutritious</a>. Traditional Christmas puddings consists of fibre rich ingredients, such as fruits, nuts and currants. Dried fruits are rich in fibre, enzymes, polyphenols (substances with a <a href="https://www.ijmrhs.com/medical-research/dry-fruits-and-diabetes-mellitus.pdf">high antioxidant activity</a>), vitamins and minerals. <a href="https://www.bbc.co.uk/food/recipes/christmaspudding_71054">Sultanas, currants, apricots</a> and <a href="https://www.goodhousekeeping.com/uk/food/recipes/a557006/pear-and-ginger-pudding">pears</a> are highly nutritious and packed with <a href="https://www.webmd.com/diet/foods-rich-in-potassium">essential potassium and iron</a>. And although dried fruits can contain a lot of sugar, they have a lower glycemic index value so don’t impact your blood sugar in the same way as other sweet treats. Raisins are also rich in antimicrobial compounds, fibre and iron. These compounds lower the risk of heart disease and can relieve constipation. Prunes too can also aid with digestion, relieve constipation, reduce inflammation and protect cells from free radical damage. Walnuts, hazelnuts, pecans and almonds can also be added into the mix and these all come with a range of <a href="https://www.healthline.com/nutrition/benefits-of-walnuts">health benefits</a> – from <a href="https://www.nhs.uk/news/food-and-diet/nuts-may-lower-cholesterol/">lowering cholesterol levels</a> and reducing heart disease risk to delivering high levels of vitamin E, polyphenols and melatonin. The mixed spices, cinnamon, ginger, cloves, pimentos (or all spice) in a Christmas pudding are also an incredible source of <a href="https://food.ndtv.com/food-drinks/health-benefits-of-38-important-spices-from-around-the-world-1811783">aromatic antioxidants</a>. Spices aid digestion and have anti-inflammatory and anti-bacterial properties. They can supposedly even help to reduce bloating, cramps and nausea – key if you’ve been overdoing it a bit. There is one secret ingredient often overlooked but included in many recipes – <a href="https://www.lovefood.com/recipes/56899/christmas-pudding-recipe">the carrot</a>. Rich in beta-carotene, which the body utilises to produce Vitamin A, carrots are good for lowering cholesterol levels and, yes, for the health of your eyes. <h2>A global tradition</h2> Although a British tradition, the Christmas pudding is eaten in various countries including <a href="https://theconversation.com/how-christmas-pudding-evolved-with-australia-35027#:%7E:text=The%20Christmas%20pudding%20was%20there,usual%20rations%20at%20Christmas%20time">Australia</a> and <a href="https://www.foodandhome.co.za/recipes/karoo-steamed-christmas-pudding">South Africa</a>. The Canadians also have a version which includes <a href="https://cannedpeachesproject.com/canadian-christmas-pudding-recipe/">potatoes alongside the carrots</a>. The Christmas pudding even makes its way into literature, with Charles Dickens’ Christmas Carol making <a href="https://www.inliterature.net/food-in-literature/baked-goods/cakes/2012/12/a-christmas-carol-steamed-christmas-pudding.html">reference to it</a>. Then there is the case for Agatha Christie’s Hercule Poirot to solve in which he is advised to avoid the <a href="https://www.agathachristie.com/stories/the-adventure-of-the-christmas-pudding">plum pudding</a> – another name for the Christmas pud. <figure><iframe src="https://www.youtube.com/embed/IFKJJVzRvGI?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe></figure> One well known fact about the Christmas pudding is that there always seems to be some left over after Christmas day. In fact Christmas puddings of the past could last up to a year, so it was often shared out. Indeed, in 1885 a British newspaper reported the joyful consumption of a <a href="http://www.chinovalleyaz.net/DocumentCenter/View/5620/December-2019-Senior-Sentinel">plum pudding</a> – sent overland via special envoy from Tehran — to a group of British soldiers stationed in northwestern Afghanistan. If you don’t fancy posting a pudding there are a number of ways you can share and use the <a href="https://www.bbcgoodfood.com/howto/guide/10-ways-leftover-christmas-desserts">leftovers</a> – with a whole host of recipes from Christmas strudel to a black pudding breakfast replacement. Another firm favourite is Christmas pudding ice-cream - simply mix pudding with vanilla ice cream and enjoy!<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/151160/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hazel-flight-536221">Hazel Flight</a>, Programme Lead Nutrition and Health, <a href="https://theconversation.com/institutions/edge-hill-university-1356">Edge Hill University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/a-brief-history-of-christmas-pudding-and-why-it-can-actually-be-quite-good-for-you-151160">original article</a>.

Food & Wine

What’s the difference between gelato and ice cream? One contains more air

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> As the weather gets warmer, it’s the perfect time for ice cream or a gelato. Who am I kidding? It’s the perfect time year round. But what’s the difference between gelato and ice cream? Not everyone agrees. Some people say they’re made with <a href="https://www.foodandwine.com/gelato-vs-ice-cream-8609179">different amounts of fat</a>. Others say it’s all about the <a href="https://www.thespruceeats.com/whats-the-difference-between-gelato-and-ice-cream-909197#:%7E:text=Gelato%20is%20churned%20at%20a,much%20as%2050%20percent%20air.">air content</a>. To add to the confusion, gelato is the Italian word for any type of ice cream. But in Australia, gelato refers to the frozen dessert of Italian origin. <h2>How are they similar?</h2> Ice cream and gelato are both sweet desserts served cold. They both contain varying amounts of cream, milk, sugar, flavours, and sometimes eggs. The fat component from the cream provides the richness, smoothness and body. Eggs are normally associated with gelato but can also be added to ice cream to enhance the richness. Most commercial ice creams and gelato also contain <a href="https://theconversation.com/are-emulsifiers-bad-not-enough-evidence-to-say-we-should-stop-eating-them-121325">emulsifiers</a>. These are food additives that act as a stabiliser by preventing liquids that normally don’t mix from separating. Emulsifiers <a href="https://www.nature.com/articles/s41575-024-00893-5#Sec11">have been linked</a> to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11345991/">numerous gut symptoms</a>. However most of the evidence comes from laboratory and animal studies, and there is <a href="https://www.nature.com/articles/s41575-024-00893-5/tables/2">limited robust evidence of this in humans</a>. Ice cream and gelato are both made by churning (whipping) the ingredients, leading to air bubbles forming. In fact, it’s the air bubbles that allow us to eat these desserts frozen. It gives them a palatable texture and mouthfeel by making the mixture softer and lighter. Imagine how hard it would be to eat a hard lump of frozen dessert. Many people assume both ice cream and gelato are good sources of calcium, presumably because they’re made from dairy products. But due to the low proportions of milk (it’s mostly cream, which contains less calcium), they both only provide about 65 milligrams of calcium per half cup. That’s <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/calcium">about 7%</a> of the daily calcium requirements for adults aged 19-50. They also both contain small amounts of protein – about 2-3 grams per half cup. That’s only about 5% of your <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein">daily protein requirements</a>. So ice cream and gelato are not a valuable source of calcium and protein, making them of low nutritional value. That’s why they’re regarded as “<a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">sometimes</a>” foods. <figure class="align-center "><img src="https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=455&fit=crop&dpr=1 600w, https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=455&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=455&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=572&fit=crop&dpr=1 754w, https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=572&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/633714/original/file-20241121-15-36t0ln.png?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=572&fit=crop&dpr=3 2262w" alt="Gelato vs ice cream" /><figcaption>The Conversation, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></figcaption></figure> <h2>How are they different?</h2> It’s about the air The <a href="https://www.google.com.au/books/edition/On_Food_and_Cooking/bKVCtH4AjwgC?hl=en&gbpv=1&pg=PA8&printsec=frontcover">speed</a> at which the mixture is churned can determine the amount of air it contains. This impacts the product’s thickness and smoothness. Ice cream is traditionally <a href="https://www.google.com.au/books/edition/On_Food_and_Cooking/bKVCtH4AjwgC?hl=en&gbpv=1&pg=PA8&printsec=frontcover">churned faster</a> <a href="https://eu.venchi.com/blog/italian-gelato-vs-icecream">than gelato</a>. This means more air is incorporated, making it feel fluffy and creamy compared to gelato, which tends to feels thicker and richer. It’s about the ice Churning at a slower speed, as you would typically for gelato, also <a href="https://www.google.com.au/books/edition/On_Food_and_Cooking/bKVCtH4AjwgC?hl=en&gbpv=1&pg=PA8&printsec=frontcover">increases the size of ice crystals</a>. Large ice crystals give a coarse icy texture, compared to a creamier texture from smaller ice crystals in ice cream. How about the fat? Although many websites say ice cream <a href="https://www.foodandwine.com/gelato-vs-ice-cream-8609179">contains more fat</a> than gelato, this is a tricky one to tease out. In Australia, <a href="https://www.legislation.gov.au/F2015L00424/latest/text">food standards</a> say ice cream should contain at least 100g milk fat per kilogram (or 10% milk fat). So products with less fat need to be called something else – frozen dessert, iced confection, even gelato. So, in theory, a lower-fat product made the same way as ice cream could be called gelato. Non-dairy products made the same way as ice cream could also be called gelato. So how much milk fat does gelato need to contain? I can’t find any legal requirements in Australia or elsewhere. <a href="https://www.masterclass.com/articles/ice-cream-vs-gelato-vs-sherbet-vs-sorbet">Cooking websites</a> often refer to it having 4-9% milk fat. But depending on the recipe, it could be higher. Fat content also differs from flavour to flavour. For example, if you compare the nutritional content of half a cup of vanilla ice cream with half a cup of vanilla gelato, the ice cream has 2g more fat. Other flavours will give different results. How about the sugar or kilojules? If we just compare half a cup of vanilla ice cream with half a cup of vanilla gelato, the gelato has about 3g more sugar. Again, different flavours will give different results. The difference in kilojoules is very small – 15kJ per half cup. <h2>Overall, which one’s healthier?</h2> Effectively there is little difference nutritionally between ice cream and gelato. But brands and flavours vary considerably. They each use different amounts of cream, eggs and other ingredients. So kilojoule, fat and sugar content can vary considerably too. Should you still eat them? Yes, absolutely if you enjoy them. However, both are classified as sometimes foods due to their added sugar and low level of nutrients. And perhaps limit your serve size.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/238988/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-gelato-and-ice-cream-one-contains-more-air-238988">original article</a>.

Food & Wine

What’s the difference between MSG and table salt? A chemist explains

<a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> It’s dinner time. You’ve worked hard to prepare a nutritious and tasty meal. But after taking your first bite you feel something is missing. Perhaps you should have added more salt? Pepper? Or maybe even something more exotic like monosodium glutamate, better known as MSG? There are many <a href="https://theconversation.com/explainer-what-are-e-numbers-and-should-you-avoid-them-in-your-diet-43908">food additives</a> used in both home cooking and commercial products. These ingredients improve the flavour, smell, texture, appearance and longevity of foods. Salt and MSG are two well-known food additives. Both contain sodium, but there are plenty of differences which you can use to your benefit. <h2>What is a salt?</h2> Salts are made of positively and negatively charged components called ions. Salts generally dissolve in water, and are brittle. The names of salts often feature a metal (positively charged) followed by a non-metal (negatively charged). The common kitchen ingredient we call “salt” is just one type of salt. To distinguish it from all other salts, we should more specifically refer to it as “table salt”. Chemically, it’s sodium chloride. <h2>Sodium chloride</h2> After the quick chemistry lesson above, we can see that table salt, sodium chloride, contains a positively charged sodium and a negatively charged chlorine. These charged components are arranged in crystals of salt in a regular repeating pattern. Each sodium ion is surrounded by six chloride ions and each chloride ion is surrounded by six sodium ions. This arrangement gives the crystal a “cubic” form. If you look closely at salt, you may see cube-shaped crystals. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=600&fit=crop&dpr=1 600w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=600&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=600&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=754&fit=crop&dpr=1 754w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=754&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/617802/original/file-20240906-16-gk38c9.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=754&fit=crop&dpr=3 2262w" alt="" /></a><figcaption>The chemical structure of table salt forms a cube of sodium and chloride ions. <a class="source" href="https://www.shutterstock.com/image-vector/sodium-chloride-nacl-structure-ionic-crystal-2417242373">Sandip Neogi/Shutterstock</a></figcaption></figure> Sodium chloride is very abundant. It is found <a href="https://theconversation.com/i-have-always-wondered-why-is-the-sea-salty-83489">dissolved in Earth’s oceans</a>. Mineral deposits of salt, known as halite or rock salt, formed from the evaporation and crystallisation of ancient seas. Depending on the source, the salt may contain many other trace minerals that can even add colour to it, such as the pink-coloured Himalayan salt from Pakistan. Salt can also be fortified with <a href="https://www.who.int/publications/i/item/9789240053717">sodium iodide</a> as a public health measure. Describing the taste of salt is quite difficult without using the word “salty”. It’s a very common food additive, as it is so abundant and versatile. It is an essential ingredient for many traditional food preservation techniques for meats (pork and fish), vegetables (kimchi, sauerkraut and pickles), and dairy (cheese and butter). Salt is considered a universal flavouring agent. It can mask bitter flavours and bring out sweet, sour and <a href="https://theconversation.com/the-asian-roots-of-umami-the-fifth-taste-central-to-thanksgiving-fare-50699">umami</a> (savoury) ones. Despite popular depictions of <a href="https://theconversation.com/that-neat-and-tidy-map-of-tastes-on-the-tongue-you-learned-in-school-is-all-wrong-44217">taste maps</a>, there is no one place on the tongue where we taste salt. Other sodium salts can also give a “salty” taste, but the effect declines (and can even turn to bitter) with negatively charged components other than chloride. <h2>MSG or monosodium glutamate</h2> Monosodium glutamate is also a salt. The glutamate is the negatively charged form of glutamic acid, an amino acid that is found in nature as a building block of proteins. MSG, and more generally glutamates, are found in a wide range of foods including tomatoes, Parmesan cheese, soy sauce, dried seaweeds, Worcestershire sauce and protein-rich foods. All of these foods impart umami flavours, which are described as savoury or meaty. Commercial MSG is not extracted from the environment but produced by bacterial fermentation. Glucose is converted to glutamic acid, which is further processed by adding sodium hydroxide to form MSG (and water). MSG is sold as crystals, but they have a long, prismatic shape rather than the cubic form of sodium chloride. It’s worth tasting a few crystals of MSG directly to experience the native taste of umami. Despite decades of bad press and concern, <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">MSG is considered safe</a> to consume in the concentrations typically found in or added to foods. Table salt and MSG both contain sodium, but at different percentages of the total weight: table salt has around 40% sodium, versus just 14% in MSG. You are also more likely to be routinely adding table salt to your food rather than MSG. Eating too much sodium is well known to be unhealthy. <a href="https://theconversation.com/this-salt-alternative-could-help-reduce-blood-pressure-so-why-are-so-few-people-using-it-221409">Potassium-enriched substitutes</a> have been suggested for a range of health benefits. <h2>A flavour enhancer</h2> The flavour of MSG can be elevated further by combining it with other food additives, known as sodium ribonucleotides. Japanese and Korean cooks figured this secret out long before chemists, as boiling dried fish and seaweed produces foundation stocks (dashi) containing a mix of naturally sourced glutamates and ribonucleotides. Ribonucleotides are classified as “generally considered as safe” by <a href="https://www.cfsanappsexternal.fda.gov/scripts/fdcc/index.cfm?set=FoodSubstances&id=DISODIUMINOSINATE&sort=Sortterm_ID&order=ASC&startrow=1&type=basic&search=disodium">food standards authorities</a>. Humans consume many grams of the natural equivalent in their diets. What can be more problematic are the carbohydrates- and fat-rich foods that have their flavours enhanced, which can potentially lead us to eat excessive calories. The combination of MSG and ribonucleotides produces a more-ish sensation. Next time you see a bag of potato chips or instant noodles, have a quick look to see if it contains both MSG (E621) and a ribonucleotide source (E627–E635). I personally keep a jar of MSG in my kitchen. A little goes a long way to elevate a soup, stew or sauce that isn’t quite tasting the way you want it to, but without adding too much extra sodium.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237668/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-msg-and-table-salt-a-chemist-explains-237668">original article</a>.

Food & Wine

Matcha is having a moment. What are the health benefits of this green tea drink?

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Matcha has experienced a surge in popularity in recent months, leading to reports of <a href="https://www.smh.com.au/goodfood/sydney-eating-out/global-matcha-shortage-hits-australia-as-skyrocketing-popularity-rivals-coffee-20241101-p5kn6v.html">global shortages</a> and price increases. If you haven’t been caught up in the craze, matcha is a powdered version of green tea. On a cafe menu you might see a hot or iced matcha latte, or even a matcha-flavoured cake or pastry. A quick google brings up <a href="https://www.foodandwine.com/tea/matcha-tea/matcha-recipes">countless recipes</a> incorporating matcha, both sweet and savoury. Retailers and cafe owners <a href="https://www.smh.com.au/goodfood/sydney-eating-out/global-matcha-shortage-hits-australia-as-skyrocketing-popularity-rivals-coffee-20241101-p5kn6v.html">have suggested</a> the main reasons for matcha’s popularity include its “instagrammable” looks and its purported health benefits. But what are the health benefits of matcha? Here’s what the evidence says. <h2>First, what is matcha?</h2> <a href="https://www.mdpi.com/1420-3049/26/1/85">Matcha</a> is a finely ground powder of green tea leaves, which come from the plant Camellia sinensis. This is the same plant used to make green and black tea. However, the <a href="https://naokimatcha.com/blogs/articles/how-matcha-is-made-in-japan">production process</a> differentiates matcha from green and black tea. For matcha, the tea plant is grown in shade. Once the leaves are harvested, they’re steamed and dried and the stems are removed. Then the leaves are carefully ground at controlled temperatures to form the powder. The <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6571865/">production process</a> for green tea is simpler. The leaves are picked from the unshaded plants, heated and then dried. We then steep the dried leaves in hot water to get tea (whereas with matcha the whole leaf is consumed). With black tea, after the leaves are picked they’re exposed to air, which leads to oxidation. This makes the leaves black and gives the tea a different flavour. <h2>A source of phytonutrients</h2> Phytonutrients are <a href="https://theconversation.com/phytonutrients-can-boost-your-health-here-are-4-and-where-to-find-them-including-in-your-next-cup-of-coffee-132100">chemical compounds found in plants</a> which have a range of benefits for human health. Matcha contains several. Chlorophyll gives plants such as Camellia sinensis their green colour. There’s some evidence chlorophyll may have <a href="https://www.mdpi.com/2223-7747/12/7/1533">health benefits</a> – including anti-inflammatory, anti-cancer and anti-obesity effects – due to its antioxidant properties. Antioxidants neutralise free radicals, which are unstable molecules that harm our cells. Theanine has been shown to <a href="https://www.mdpi.com/2504-3900/91/1/32">improve sleep</a> and <a href="https://link.springer.com/article/10.1007/s11130-019-00771-5?crsi=662497574&cicada_org_src=healthwebmagazine.com&cicada_org_mdm=direct">reduce stress and anxiety</a>. The only <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/theanine">other known</a> dietary source of theanine is mushrooms. Caffeine is a phytonutrient we know well. Aside from increasing alertness, caffeine has also demonstrated <a href="https://www.tandfonline.com/doi/full/10.1080/10408398.2022.2074362?casa_token=ADALIs6M3iAAAAAA%3AXpY35se0zLddAEIbZAaeCcDaNWm94s2WJaDHfXDRvVZgYq_xTxsCFuvtrtNXMXAL9uNIvLlYzO30aA#abstract">antioxidant effects</a> and some protection against a range of chronic and neurodegenerative diseases. However, too much caffeine can have negative side effects. Interestingly, shading the plants while growing appears to <a href="https://scijournals.onlinelibrary.wiley.com/doi/pdfdirect/10.1002/jsfa.9112?casa_token=KxVD9i9p4BsAAAAA:OwGTauXFHAndyJkam8WuXrmGQ2k1kaSRu5pOqJOrhSyRSeWkDwdrI23qaD5WVH1HGqZLFdsjP9ZTvolw">change the nutritional composition</a> of the leaf and may lead to higher levels of these phytonutrients in matcha compared to green tea. Another compound worth mentioning is called catechins, of which there are several different types. Matcha powder similarly has <a href="https://theconversation.com/matcha-tea-what-the-current-evidence-says-about-its-health-benefits-202782">more catechins</a> than green tea. They are strong antioxidants, which <a href="https://link.springer.com/article/10.1186/s41702-020-0057-8">have been shown</a> to have protective effects against bacteria, viruses, allergies, inflammation and cancer. Catechins <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/catechin#:%7E:text=Catechin%20is%20naturally%20present%20in,containing%20many%20catechins%20%5B130%2C131%5D.">are also found</a> in apples, blueberries and strawberries. <h2>What are the actual health benefits?</h2> So we know matcha contains a variety of phytonutrients, but does this translate to noticeable health benefits? A review published in 2023 identified only <a href="https://www.sciencedirect.com/science/article/pii/S2665927122002180">five experimental studies</a> that have given matcha to people. These studies gave participants about 2–4g of matcha per day (equivalent to 1–2 teaspoons of matcha powder), compared to a placebo, as either a capsule, in tea or in foods. Matcha decreased stress and anxiety, and improved memory and cognitive function. There was no effect on mood. A <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0309287">more recent study</a> showed 2g of matcha in older people aged 60 to 85 improved sleep quality. However, in <a href="https://www.mdpi.com/2072-6643/16/17/2907">younger people</a> aged 27 to 64 in another study, matcha had little effect on sleep. A <a href="https://link.springer.com/article/10.1007/s11130-022-00998-9">study in people with obesity</a> found no difference in the weight loss observed between the matcha group and the control group. This study did not randomise participants, and people knew which group they had been placed in. It could be hypothesised that given you consume all of the leaf, and given levels of some phytonutrients may be higher due to the growing conditions, matcha may have more nutritional benefits than green tea. But to my knowledge there has been no direct comparison of health outcomes from green tea compared to matcha. <h2>There’s lots of evidence for green tea</h2> While to date a limited number of studies have looked at matcha, and none compared matcha and green tea, there’s quite a bit of research on the health benefits of drinking green tea. A <a href="https://www.sciencedirect.com/science/article/pii/S0944711317300867?casa_token=dpbAEQQ7Is4AAAAA:U6aggqZM_G0KJ8hkhx0TGSvQywr4utlgKzwUnUj9x5t9eWd-FKENjbTvUv6s4TBTaPYrob-qQkk">systematic review of 21 studies</a> on green tea has shown similar benefits to matcha for improvements in memory, plus evidence for mood improvement. There’s also evidence green tea provides other health benefits. Systematic reviews have shown green tea leads to <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/ptr.6697?casa_token=1eAbmeGillYAAAAA%3ABNGBB6EuRFXIDWHgsa7E798wfC0MQK2r3yOmAlFzR2sxyD9Xt837VoCel0l6Tsh3RRO19t-YUm1GqO7Y">weight loss in people with obesity</a>, lower levels of <a href="https://link.springer.com/article/10.1186/s12937-020-00557-5">certain types of cholesterol</a>, and <a href="https://journals.lww.com/md-journal/fulltext/2020/02070/Effect_of_green_tea_supplementation_on_blood.36.aspx/1000">reduced blood pressure</a>. Green tea may also <a href="https://www.nature.com/articles/s41430-020-00710-7">lower the risk of certain types of cancer</a>. So, if you can’t get your hands on matcha at the moment, drinking green tea may be a good way to get your caffeine hit. Although the evidence on green tea provides us with some hints about the health benefits of matcha, we can’t be certain they would be the same. Nonetheless, if your local coffee shop has a good supply of matcha, there’s nothing to suggest you shouldn’t keep enjoying matcha drinks. However, it may be best to leave the matcha croissant or cronut for special occasions. When matcha is added to foods with high levels of added sugar, salt and saturated fat, any health benefits that could be attributed to the matcha may be negated.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/242775/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/matcha-is-having-a-moment-what-are-the-health-benefits-of-this-green-tea-drink-242775">original article</a>.

Food & Wine

The science of the ideal salad dressing

<a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Summer means salads. And salads are even more delicious with a good dressing. Most salad dressings are temporarily stable mixtures of oil and water known as emulsions. But how do salad dressing emulsions form? And how can we enhance our emulsions for better salads and more? <h2>Oil and water don’t mix</h2> It’s accepted wisdom that oil and water don’t mix. The water and oil molecules have distinct chemical properties that don’t interact well together. You may have seen this if you’ve attempted to make a salad dressing by shaking together oil and vinegar (which is mostly water), which gives a temporary suspension that quickly separates. There is a large energy cost to breaking apart and mixing the water and oil layers. The secret to blending them together is to add an extra ingredient known as a “surfactant” or emulsifier. The name surfactant is derived from “surface active”. It highlights that these molecules work at the surface or interface to bridge the interactions between the oil and water. This is similar to how <a href="https://theconversation.com/what-is-sodium-lauryl-sulfate-and-is-it-safe-to-use-125129">detergents</a> are able to remove grease from your dishes. Many vinaigrette recipes call for emulsifiers without specifically mentioning their crucial emulsifying role. Key examples are mustard and garlic, which contain “mucilage” – a mix of carbohydrates – that can act as emulsifiers. So if your vinegar/oil salad dressings are separating, make sure you’re adding enough of these ingredients (which also contain <a href="https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428">wonderful flavour chemicals</a>). Commercial salad dressings also contain naturally sourced emulsifying carbohydrates. These will often be listed on the ingredients as generic “vegetable gum” or similar, and you may need to <a href="https://theconversation.com/busting-the-myth-that-all-food-additives-are-bad-a-quick-guide-for-label-readers-82883">read the label</a> and delve a little deeper into the <a href="https://www.foodstandards.gov.au/consumer/additives/additiveoverview/Documents/Food%20Additive%20Code%20Numbers%20%28July%202014%29.pdf">food additive number</a> to find out the source. Researchers have raised questions about <a href="https://theconversation.com/food-additives-and-chronic-disease-risk-what-role-do-emulsifiers-play-38492">synthetic emulsifiers used in processed food</a>, as studies in mice suggest they have health risks. It’s too early to say exactly what this means for humans. <h2>Shake it ‘til you make it</h2> Mixing is key to dispersing oil in water. While shaking a jar is convenient, a whisk or food processor will give a more complete emulsion. The white (or opaque) colour of many emulsions is due to the formation of microdroplets that scatter light. These mechanical mixing methods are even more essential for the formation of so-called “permanent emulsions” such as mayonnaise. Mayonnaise is an emulsion of oil in water, but egg yolk is the key emulsifier. Egg yolks contain long molecules called <a href="https://link.springer.com/referenceworkentry/10.1007/978-3-642-36605-5_28">phospholipids</a> that are able to interact with both the oil layer and the water. Mayonnaise is an impressively stable emulsion, which is why is can be sold in a shelf-stable form. But it isn’t infinitely stable; heating the mayonnaise emulsion will cause it to split. Perhaps you’ve hurriedly prepared a potato salad and added a mayonnaise-based dressing before the potatoes have cooled down? Or toasted a sandwich spread with mayonnaise? (Incidentally, adding mayonnaise to the outside of a toasted sandwich is an excellent path to some <a href="https://theconversation.com/kitchen-science-from-sizzling-brisket-to-fresh-baked-bread-the-chemical-reaction-that-makes-our-favourite-foods-taste-so-good-58577">delicious and crispy chemical reactions</a>.) The heat destabilises the emulsion and the separate oil and water phases will reform. Depending on the mixture, split emulsions may be recovered by adding more emulsifier and re-whisking or re-mixing. Hollandaise sauce is a notoriously difficult emulsion to prepare. The traditional hollandaise method involves whisking egg yolk, water, and lemon juice over a low heat, then slowly adding melted butter with further whisking. Not only can the emulsion split, but you can also overcook the added emulsifying egg yolk. The key to a successful hollandaise emulsion is separating the butter into fine, dispersed droplets, giving a thick and opaque mixture, but without cooking the eggs. Adding the butter too quickly or without sufficient mixing can give a split sauce. Using an <a href="https://www.seriouseats.com/foolproof-2-minute-hollandaise-recipe">immersion blender</a> can help, as can controlling the temperature of the melted butter. You might get a more consistently emulsified sauce with far less strain on your wrists. <h2>You’ve got me feeling emulsions</h2> Emulsions are used in many more places than salads and sauces. Most medicated creams, cosmetics and lotions are emulsions of oils and water, which is why they look white. Gardeners might be familiar with a mixture known as “<a href="https://www.abc.net.au/gardening/how-to/horticultural-oils/9428876">white oil</a>” – a mixture of vegetable oil and detergent. This brew, when diluted in water, is an inexpensive, effective, yet mild insecticide. Commercial versions often contain other pesticides, so make sure you read the label. Modern <a href="https://www.acs.org/education/whatischemistry/landmarks/acrylicemulsion.html">acrylic paints use emulsions</a> for both their manufacturing and application. The emulsions suspend the paint polymers in a water base. The water from the paint evaporates, leaving a film of paint polymers that can’t be re-dispersed into water. This clever chemical trick has saved huge quantities of oil-derived solvents from being used, <a href="https://theconversation.com/why-solvents-can-affect-brain-health-even-at-low-levels-of-exposure-98081">inhaled</a>, and emitted into the environment from traditional oil-based paints. Modern vaccines use <a href="https://theconversation.com/adjuvants-the-unsung-heroes-of-vaccines-156548">emulsions to increase the immune systems response</a>. Other common emulsions are inks, <a href="https://theconversation.com/how-does-ice-cream-work-a-chemist-explains-why-you-cant-just-freeze-cream-and-expect-results-205038">ice cream</a>, margarine and hair products, to name just a few. So next time you’re making a salad, check your emulsions. Opposites don’t attract, but mixing them with the right chemistry can give a delicious result.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/216159/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/the-science-of-the-ideal-salad-dressing-216159">original article</a>.

Food & Wine

MSG is back. Is the idea it’s bad for us just a myth or food science?

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> MSG is making a comeback. The internet’s favourite cucumber salad recipe includes fish sauce, cucumber, garlic and – as the video’s creator Logan tells us with a generous sprinkle from the bag – “MSG, obviously”. But for many of us, it’s not obvious. Do you have a vague sense MSG is unhealthy but you’re not sure why? Here is the science behind monosodium glutamate, how it got a bad rap, and whether you should add it to your cooking. <h2>What is MSG?</h2> Monosodium glutamate (MSG) is a sodium salt of glutamic acid, one of the amino acids that make up proteins. It occurs naturally in <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2017.1295260#d1e167">foods</a> such as mature cheeses, fish, beef, mushrooms, tomatoes, onion and garlic. It provides their savoury and “meaty” flavour, known as <a href="https://www.sciencedirect.com/science/article/pii/S0022316622140186">umami</a>. MSG has been used to season food for <a href="https://wjpsonline.com/index.php/wjps/article/view/effects-monosodium-glutamate-human-health-review">more than 100 years</a>. Traditionally it <a href="https://pubs.acs.org/doi/epdf/10.1021/ed081p347?ref=article_openPDF">was extracted</a> from seaweed broth, but now it’s made by fermenting starch in sugar beets, sugar cane and molasses. Today it’s widely used as a flavour enhancer in many dishes and pre-packaged goods, including soups, condiments and processed meats. There is no chemical difference between the MSG found in food and the additive. <h2>Is it safe?</h2> For most people, yes. MSG is a safe and authorised additive, according to the Australian agency that regulates food. This corresponds with food standards in the <a href="https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg">United States</a>, <a href="https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A02008R1333-20201223#tocId3">European Union and United Kingdom</a>. Two major <a href="https://www.foodstandards.gov.au/sites/default/files/consumer/additives/msg/Documents/MSG%20Technical%20Report.pdf">safety reviews</a> have been conducted: one in 1987 by a United Nations expert committee and another 1995 by the Federation of American Societies for Experimental Biology. Both concluded MSG was safe for the general population. In 2017 the <a href="https://www.efsa.europa.eu/en/efsajournal/pub/4910">European Food Safety Authority</a> updated its stance and set a recommended limit based on body weight, aimed to prevent headaches and increased blood pressure. That limit is still higher than most people consume. The authority says an 80kg person should not have more than 2.4g of added MSG per day. <a href="https://www.nature.com/articles/1602526">For reference</a>, Europeans average less than a gram per day (0.3-1 gram), while in Asia intake is somewhere between 1.2-1.7 grams a day. Food Standards Australia New Zealand says the European update does not raise any new safety concerns not already assessed. <h2>Isn’t it bad for me?</h2> Despite the evidence, the idea MSG is dangerous persists. Its notorious reputation can be traced back to a <a href="https://news.colgate.edu/magazine/2019/02/06/the-strange-case-of-dr-ho-man-kwok/">hoax letter</a> published in the <a href="https://www.nejm.org/doi/full/10.1056/NEJM196805162782014">New England Journal of Medicine</a> in 1968. A doctor claiming to have experienced palpitations, numbness and fatigue after eating at a Chinese restaurant suggested MSG could be to blame. With a follow-up article in the <a href="https://www.nytimes.com/1968/05/19/archives/-chinese-restaurant-syndrome-puzzles-doctors.html">New York Times</a>, the idea of “Chinese Restaurant Syndrome” took off. Eating MSG was associated with a range of symptoms, including headache, hives, throat swelling, itching and belly pain. However an <a href="https://www.sciencedirect.com/science/article/pii/027869159390012N?via%3Dihub">early randomised control trial</a> showed no difference in these symptoms between people who were given MSG versus a placebo. This has since been confirmed in a <a href="https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12448">review of many studies</a>. <h2>Can MSG cause reactions?</h2> A very small percentage of people may have hypersensitivities to MSG. The reported reaction is now known as MSG symptom complex, rather than so-called Chinese restaurant syndrome, with its <a href="https://www.jandonline.org/article/S2212-2672(21)00068-X/abstract#:%7E:text=A%20New%20York%20Times%20piece,connecting%20MSG%20to%20health%20outcomes.">problematic</a> racial connotations. Symptoms are usually mild, short-term and don’t need treatment. <a href="https://www.sciencedirect.com/science/article/pii/S0091674999703714">One study</a> looked at 100 people with asthma, 30 of whom believed they had hypersensitivities to MSG. However when participants were blinded to whether they were consuming MSG, not one reported a reaction. If you believe you do react to added MSG, it’s relatively easy to avoid. In Australia, it is <a href="https://www.foodstandards.gov.au/consumer/additives/msg">listed</a> in ingredients as either monosodium glutamate or flavour enhancer 621. <h2>Is it better than table salt?</h2> Using MSG instead of regular salt may help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893472/">reduce</a> your overall sodium intake, as MSG <a href="https://www.medicalnewstoday.com/articles/msg-what-the-science-says-about-its-safety#Uses-of-MSG">contains</a> about one third the amount of sodium. <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">One study</a> found people who ate soup seasoned with MSG rather than salt actually liked it more. They still found it salty to taste, but their sodium intake was reduced by 18%. MSG still contains sodium, so high use is associated with increased <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">blood pressure</a>. If you’re using MSG as a substitute and you have high blood pressure, you should closely monitor it (just as you would with other salt products). <h2>Should I use MSG in my cooking?</h2> If you want to – yes. Unless you are one of the rare people with hypersensitivities, enhancing the flavour of your dish with a sprinkle of MSG will not cause any health problems. It could even help reduce how much salt you use. If you’re <a href="https://www.tandfonline.com/doi/full/10.1080/25765299.2020.1807084#d1e199">vegetarian or vegan</a>, cooking with MSG could help add the umami flavour you may miss from animal products such as meat, fish sauce and cheese. But buying foods with added MSG? Be aware, many of them will also be <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing/2A9776922A28F8F757BDA32C3266AC2A">ultra-processed</a> and it’s that – not the MSG – that’s associated with poor physical and mental <a href="https://www.mdpi.com/2072-6643/14/1/174">health outcomes</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237871/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">original article</a>.

Food & Wine

What causes food cravings? And what can we do about them?

<a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/justin-mahlberg-1634725">Justin Mahlberg</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Many of us try to eat more fruits and vegetables and less ultra-processed food. But why is sticking to your goals so hard? High-fat, sugar-rich and salty foods are simply so enjoyable to eat. And it’s not just you – we’ve evolved that way. These foods <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928395/">activate</a> the brain’s reward system because in the past they were <a href="https://doi.org/10.1037/a0030684">rare</a>. Now, they’re all around us. In wealthy modern societies we are bombarded by <a href="https://theconversation.com/junk-food-is-promoted-online-to-appeal-to-kids-and-target-young-men-our-study-shows-234285">advertising</a> which intentionally reminds us about the sight, smell and taste of calorie-dense foods. And in response to these powerful cues, our brains respond just as they’re designed to, triggering <a href="https://doi.org/10.1111/obr.12354">an intense urge</a> to eat them. Here’s how food cravings work and what you can do if you find yourself hunting for sweet or salty foods. <h2>What causes cravings?</h2> A food craving is an intense desire or urge to eat something, <a href="https://pubmed.ncbi.nlm.nih.gov/15589112/">often focused on a particular food</a>. We are programmed to learn how good a food tastes and smells and where we can find it again, especially if it’s high in fat, sugar or salt. Something that <a href="https://doi.org/10.1111/obr.12354">reminds us</a> of enjoying a certain food, such as an eye-catching ad or delicious smell, can cause us to <a href="https://doi.org/10.1111/obr.12354">crave it</a>. The cue triggers a physical response, increasing saliva production and gastric activity. These responses are relatively automatic and difficult to control. <h2>What else influences our choices?</h2> While the effect of cues on our physical response is relatively automatic, what we do next is influenced by <a href="https://journals.sagepub.com/doi/pdf/10.1177/1090198107303308">complex</a> factors. Whether or not you eat the food might depend on things like cost, whether it’s easily available, and if eating it would align with your health goals. But it’s usually hard to keep healthy eating in mind. This is because we tend to prioritise a more immediate reward, like the <a href="https://doi.org/10.1016/j.physbeh.2010.04.029">pleasure of eating</a>, over one that’s delayed or abstract – including health goals that will make us feel good in the long term. <a href="https://doi.org/10.1016/S0022-3999(00)00076-3">Stress</a> can also make us eat more. When hungry, we <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8656885/">choose larger portions</a>, underestimate calories and find eating more <a href="https://www.sciencedirect.com/science/article/pii/S0195666315000793">rewarding</a>. <h2>Looking for something salty or sweet</h2> So what if a cue prompts us to look for a certain food, but it’s not available? <a href="https://doi.org/10.1016/j.appet.2014.04.005">Previous research</a> suggested you would then look for anything that makes you feel good. So if you saw someone eating a doughnut but there were none around, you might eat chips or even drink alcohol. But our <a href="https://doi.org/10.1016/j.appet.2024.107640">new research</a> has confirmed something you probably knew: it’s more specific than that. If an ad for chips makes you look for food, it’s likely a slice of cake won’t cut it – you’ll be looking for something salty. Cues in our environment don’t just make us crave food generally, they prompt us to look for certain food “categories”, such as salty, sweet or creamy. <h2>Food cues and mindless eating</h2> Your <a href="https://core.ac.uk/download/pdf/161283824.pdf">eating history</a> and <a href="https://doi.org/10.1002/eat.24179">genetics</a> can also make it harder to suppress food cravings. But don’t beat yourself up – relying on willpower alone is <a href="https://doi.org/10.1016/j.appet.2015.01.004">hard</a> for almost everyone. Food cues are so powerful they can prompt us to <a href="https://doi.org/10.1177/0956797613484043">seek</a> out a certain food, even if we’re not overcome by a particularly <a href="https://doi.org/10.1177/0956797613484043">strong urge</a> to eat it. The effect is more intense if the food is easily available. This helps explain why we can eat an entire large bag of chips that’s in front of us, even though our pleasure decreases as we <a href="https://doi.org/10.1016/0031-9384(81)90310-3">eat</a>. Sometimes we use finishing the packet as the signal to stop <a href="https://doi.org/10.1016/j.physbeh.2015.03.025">eating</a> rather than hunger or desire. <h2>Is there anything I can do to resist cravings?</h2> We largely don’t have control over cues in our environment and the cravings they trigger. But there are some ways you can try and control the situations you make food choices in. <ul> <li> Acknowledge your craving and think about a healthier way to satisfy it. For example, if you’re craving chips, could you have lightly-salted nuts instead? If you want something sweet, you could try fruit. </li> <li> Avoid shopping when you’re hungry, and make a list beforehand. Making the most of supermarket “click and collect” or delivery options can also help avoid ads and impulse buys in the aisle. </li> <li> At home, have fruit and vegetables easily available – and easy to see. Also have other nutrient dense, fibre-rich and unprocessed foods on hand such as nuts or plain yoghurt. If you can, remove high-fat, sugar-rich and salty foods from your environment. </li> <li> Make sure your goals for eating are <a href="https://www.aafp.org/pubs/fpm/issues/2018/0300/p31.html">SMART</a>. This means they are specific, measurable, achievable, relevant and time-bound. </li> <li> Be kind to yourself. Don’t beat yourself up if you eat something that doesn’t meet your health goals. Just keep on trying.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237035/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, Associate Professor in Psychological Science, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/justin-mahlberg-1634725">Justin Mahlberg</a>, Research Fellow, Pyschology, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-causes-food-cravings-and-what-can-we-do-about-them-237035">original article</a>.

Food & Wine

Is still water better for you than sparkling water?

<a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Still or sparkling? It’s a question you’ll commonly hear in a café or restaurant and you probably have a preference. But is there any difference for your health? If you love the fizz, here’s why you don’t have to pass on the sparkling water. <h2>What makes my water sparkle?</h2> This article specifically focuses on comparing still filtered water to carbonated filtered water (called “sparkling water” or “unflavoured seltzer”). Soda water, mineral water, tonic water and flavoured water are similar, but not the same product. The bubbles in sparkling water are created by adding carbon dioxide to filtered water. It reacts to produce carbonic acid, which makes sparkling water more acidic (a pH of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747581/">about 3.5</a>) than still (closer to neutral, with a pH around 6.5-8.5). <h2>Which drink is healthiest?</h2> Water is the best way to hydrate our bodies. Research shows when it comes to <a href="https://pubmed.ncbi.nlm.nih.gov/26702122/">hydration</a>, still and sparkling water are <a href="https://www.jstage.jst.go.jp/article/jnsv/58/5/58_333/_article">equally effective</a>. Some people believe water is healthier when it comes from a sealed bottle. But in Australia, tap water is <a href="https://www.waterquality.gov.au/guidelines/drinking-water">monitored very carefully</a>. Unlike bottled water, it also has the added benefit of fluoride, which can help protect young children against <a href="https://linkinghub.elsevier.com/retrieve/pii/S0002-8177(14)60225-7">tooth decay</a> and cavities. Sparkling or still water is always <a href="https://pubmed.ncbi.nlm.nih.gov/30354445/">better</a> than artificially sweetened flavoured drinks or juices. <h2>Isn’t soda water bad for my teeth and bones?</h2> There’s no evidence sparkling water damages your bones. While drinking a lot of soft drinks is linked to increased <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071508/">fractures</a>, this is largely due to their association with higher rates of obesity. Sparkling water is more acidic than still water, and acidity can soften the teeth’s <a href="https://pubmed.ncbi.nlm.nih.gov/35635779/">enamel</a>. Usually this is not something to be too worried about, unless it is mixed with sugar or citrus, which has much higher levels of acidity and can harm teeth. However, if you grind your teeth often, the softening could enhance the <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/teeth-grinding#risk-factors-for-tooth-grinding">damage it causes</a>. If you’re undertaking a home whitening process, sparkling water <a href="https://pubmed.ncbi.nlm.nih.gov/39123328/">might discolour</a> your teeth. In most other cases, it would take a lot of sparkling water to pass by the teeth, for a long period of time, to cause any noticeable damage. <h2>How does drinking water affect digestion?</h2> There is a <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348">misconception</a> drinking water (of any kind) with a meal is bad for digestion. While theoretically water could dilute stomach acid (which breaks down food), the practice of drinking it doesn’t appear <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11045127/">to have any negative effect</a>. Your digestive system simply adapts to the consistency of the meal. Some people do find that carbonated beverages cause some stomach upset. This is due to the build-up of <a href="https://www.sciencedirect.com/science/article/pii/S0939475309000787">gases</a>, which can cause bloating, cramping and discomfort. For people with an <a href="https://www.nature.com/articles/s41598-023-44916-8">overactive bladder</a>, the acidity might also aggravate the <a href="https://journals.physiology.org/doi/full/10.1152/ajpcell.00441.2022">urinary</a> system. Interestingly, the fizzy “<a href="https://pubmed.ncbi.nlm.nih.gov/34399552/">buzz</a>” you feel in your mouth from sparkling water fades the more you drink it. <h2>Is cold water harder to digest?</h2> You’ve chosen still or sparkling water. What about its temperature? There are surprisingly few studies about the effect of drinking cold water compared to room temperature. There is some evidence colder water (at two degrees Celsius) might inhibit <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7000532/">gastric contractions</a> and slow down digestion. Ice water may constrict blood vessels and cause <a href="https://www.sciencedirect.com/science/article/abs/pii/0306362383900642">cramping</a>. However other research suggests drinking cold water might temporarily boost <a href="https://academic.oup.com/jcem/article/88/12/6015/2661518">metabolism</a>, as the body needs to expend energy to warm it up to body temperature. This effect is minimal and unlikely to lead to significant <a href="https://academic.oup.com/jcem/article/91/9/3598/2656772">weight loss</a>. <h2>Which water wins?</h2> The bottom line is water is essential, hydrates us and has countless other <a href="https://news.com.au/lifestyle/health/diet/fewer-than-25-per-cent-simple-question-most-aussies-cant-answer/news-story/04693f23f03d9e8b6483cf34b47d9fcb">health benefits</a>. Water, with carbonated bubbles or without, will always be the healthiest drink to choose. And if you’re concerned about any impact to teeth enamel, one trick is to follow sparkling water with a glass of still. This helps rinse the teeth and return your mouth’s acidity back to normal.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237125/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-moro-121754">Christian Moro</a>, Associate Professor of Science & Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/charlotte-phelps-1187658">Charlotte Phelps</a>, Senior Teaching Fellow, Medical Program, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-still-water-better-for-you-than-sparkling-water-237125">original article</a>.

Food & Wine

Is white rice bad for me? Can I make it lower GI or healthier?

<a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Rice is a <a href="http://www.ipni.net/publication/bci.nsf/0/42A2EA40E95CBD1385257BBA006531E9/$FILE/Better%20Crops%20International%202002-3%20p03.pdf">culinary staple</a> in Australia and around the world. It might seem like a given that brown rice is healthier than white and official <a href="https://www.eatforhealth.gov.au/eating-well/healthy-recipes/recipe-modification-tips">public health resources</a> often recommend brown rice instead of white as a “healthy swap”. But <a href="https://pubmed.ncbi.nlm.nih.gov/34441728/">Australians definitely prefer white rice</a> over brown. So, what’s the difference, and what do we need to know when choosing rice? <h2>What makes rice white or brown?</h2> Rice “grains” are technically seeds. A complete, whole rice seed is called a “paddy”, which has <a href="https://www.fao.org/4/t0567e/t0567e07.htm">multiple parts</a>: <ol> <li>the “hull” is the hard outer layer which protects the seed</li> <li>the “bran”, which is a softer protective layer containing the seed coat</li> <li>the “germ” or the embryo, which is the part of the seed that would develop into a new plant if was germinated</li> <li>the “endosperm”, which makes up most of the seed and is essentially the store of nutrients that feeds the developing plant as a seed grows into a plant.</li> </ol> Rice needs to be <a href="https://www.tandfonline.com/doi/pdf/10.1080/87559128509540778">processed</a> for humans to eat it. Along with cleaning and drying, the hard hulls are removed since we can’t digest them. This is how <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449">brown rice is made</a>, with the other three parts of the rice remaining intact. This means brown rice is regarded as a “wholegrain”. White rice, however, is a “refined” grain, as it is <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449">further polished</a> to remove the bran and germ, leaving just the endosperm. This is a mechanical and not a chemical process. <h2>What’s the difference, nutritionally?</h2> Keeping the bran and the germ means <a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/cche.10322">brown rice has more</a> magnesium, phosphorus, potassium B vitamins (niacin, folate, riboflavin and pyridoxine), iron, zinc and fibre. The germ and the bran also contain more bioactives (compounds in foods that aren’t essential nutrients but have health benefits), like <a href="https://www.mdpi.com/1420-3049/28/2/532#:%7E:text=Brown%20rice%20(BR)%20is%20obtained,and%20phenolic%20compounds%20%5B3%5D.">oryzanols and phenolic compounds</a> which have antioxidant effects. But that doesn’t mean white rice is just empty calories. It <a href="https://www.glnc.org.au/wp-content/uploads/2011/04/GLNC_Rice-factsheet_WEB.pdf">still contains</a> vitamins, minerals and some fibre, and is low in fat and salt, and is naturally gluten-free. White and brown rice actually have <a href="https://ift.onlinelibrary.wiley.com/doi/abs/10.1111/1541-4337.12449">similar</a> amounts of calories (or kilojoules) and total carbohydrates. There are studies that show eating more white rice is linked to <a href="https://diabetesjournals.org/care/article/43/11/2625/35820/A-Global-Perspective-on-White-Rice-Consumption-and">a higher risk</a> of type 2 diabetes. But it is difficult to know if this is down to the rice itself, or other related factors such as socioeconomic variables or other dietary patterns. <h2>What about the glycaemic index?</h2> The higher fibre means brown rice has a <a href="https://www.sciencedirect.com/science/article/pii/S0002916523314862">lower glycaemic index</a> (GI), meaning it raises blood sugar levels more slowly. But this is highly variable between different rices within the white and brown categories. The <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index#:%7E:text=The%20glycaemic%20index%20(GI)%20is,simple'%20or%20'complex'.">GI system</a> uses low (less than 55), medium (55–70) and high (above 70) categories. <a href="https://glycemicindex.com/gi-search/?food_name=rice&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">Brown rices</a> fall into the low and medium categories. <a href="https://glycemicindex.com/gi-search/?food_name=rice&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">White rices</a> fall in the medium and high. There are specific <a href="https://www.gisymbol.com/low-gi-products/sunrice-doongara-low-gi-white-clever-rice-1kg/">low-GI types available</a> for both white and brown types. You can also lower the GI of rice by <a href="https://pubs.acs.org/doi/abs/10.1021/jf503203r">heating and then cooling it</a>. This process converts some of the “available carbohydrates” into “resistant starch”, which then functions like dietary fibre. <h2>Are there any benefits to white rice?</h2> The <a href="https://www.realsimple.com/brown-rice-vs-white-rice-8417468#:%7E:text=The%20eating%20experience%20between%20these,chewier%20texture%20and%20nuttier%20flavor.">taste and textural qualities</a> of white and brown rices differ. White rice tends to have a softer texture and more mild or neutral flavour. Brown rice has a chewier texture and nuttier flavour. So, while you can technically substitute brown rice into most recipes, the experience will be different. Or other ingredients may need to be added or changed to create the desired texture. Removing more of the outer layers may also reduce the levels of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10375490/">contaminants</a> such as pesticides. <h2>We don’t just eat rice</h2> Comparing white and brown rice seems like an easy way to boost nutritional value. But just because one food (brown rice) is more nutrient-dense doesn’t make the other food (white rice) “bad”. Ultimately, it’s not often that we eat just rice, so we don’t need the rice we choose to be the perfect one. Rice is typically the staple base of a more complex dish. So, it’s probably more important to think about what we eat with rice. Adding vegetables and lean proteins to rice-based dishes can easily add the micronutrients, bioactives and fibre that white rice is comparatively lacking, and this can likely do more to contribute to diet quality than eating brown rice instead.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/236767/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, Adjunct Senior Lecturer, Nutrition, Dietetics & Food Innovation - School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-white-rice-bad-for-me-can-i-make-it-lower-gi-or-healthier-236767">original article</a>.

Food & Wine

4 ways to cut down on meat when dining out – and still make healthy choices

.<a href="https://theconversation.com/profiles/laura-marchese-1271636">Laura Marchese</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Many of us are looking for ways to eat a healthier and more <a href="https://theconversation.com/how-sustainable-is-your-weekly-grocery-shop-these-small-changes-can-have-big-benefits-234367">sustainable diet</a>. And one way to do this is by reducing the amount of meat we eat. That doesn’t mean you need to become a <a href="https://theconversation.com/why-you-should-eat-a-plant-based-diet-but-that-doesnt-mean-being-a-vegetarian-78470">vegan or vegetarian</a>. Our <a href="https://jn.nutrition.org/article/S0022-3166(24)00333-X/fulltext">recent research</a> shows even small changes to cut down on meat consumption could help improve health and wellbeing. But not all plant-based options are created equal and some are <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">ultra-processed</a>. Navigating what’s available when eating out – including options like tofu and fake meats – can be a challenge. So what are your best options at a cafe or restaurant? Here are some guiding principles to keep in mind when cutting down on meat. <h2>Health benefits to cutting down</h2> Small amounts of lean meat can be part of a healthy, balanced diet. But the majority of Australians <a href="https://cancer.org.au/about-us/policy-and-advocacy/prevention/obesity/related-resources/meat-and-cancer#consumption">still eat more meat</a> than recommended. Only a small percentage of Australians (10%) are vegetarian or vegan. But an <a href="https://www.foodfrontier.org/wp-content/uploads/2019/10/Food-Frontier-Hungry-For-Plant-Based-Australian-Consumer-Insights.pdf">increasing</a> number opt for a <a href="https://theconversation.com/love-meat-too-much-to-be-vegetarian-go-flexitarian-73741">flexitarian</a> diet. <a href="https://theconversation.com/whats-the-difference-between-vegan-and-vegetarian-225275">Flexitarians</a> eat a diet rich in fruits and vegetables, while still enjoying small amounts of meat, dairy, eggs and fish. Our <a href="https://jn.nutrition.org/article/S0022-3166(24)00333-X/fulltext">recent research</a> looked at whether the average Australian diet would improve if we swapped meat and dairy for plant-based alternatives, and the results were promising. The study found health benefits when people halved the amount of meat and dairy they ate and replaced them with healthy plant-based foods, like tofu or <a href="https://www.heartfoundation.org.au/blog/why-you-need-legumes-in-your-life">legumes</a>. On average, their dietary fibre intake – which helps with feeling fuller for longer and digestive health – went up. Saturated fats – which increase our blood cholesterol levels, a risk factor for heart disease – went down. Including more fibre and less saturated fat helps reduce the risk of <a href="https://www.heartfoundation.org.au/healthy-living/healthy-eating/healthy-eating-to-protect-your-heart">heart disease</a>. Achieving these health benefits may be as simple as swapping ham for baked beans in a toastie for lunch, or substituting half of the mince in your bolognese for lentils at dinner. <h2>How it’s made matters</h2> For a long time we’ve known processed meats – such as ham, bacon and sausages – are bad for your health. Eating high amounts of these foods is associated with poor <a href="https://www.heartfoundation.org.au/healthy-living/healthy-eating/protein-and-heart-health">heart health</a> and some forms of <a href="https://cancer.org.au/cancer-information/causes-and-prevention/diet-and-exercise/meat-and-cancer-risk">cancer</a>. But the same can be true of many processed meat alternatives. Plant-based alternatives designed to mimic meat, such as sausages and burgers, have become readily available in supermarkets, cafes and restaurants. These products are ultra-processed and can be <a href="https://theconversation.com/we-looked-at-700-plant-based-foods-to-see-how-healthy-they-really-are-heres-what-we-found-222991">high in salt and saturated fat</a>. Our study found when people replaced meat and dairy with ultra-processed meat alternatives – such as plant-based burgers or sausages – they ate more salt and less calcium, compared to eating meat or healthy plant-based options. So if you’re cutting down on meat for health reasons, it’s important to think about what you’re replacing it with. The <a href="https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55g_adult_brochure.pdf">Australian Dietary Guidelines</a> recommend eggs, legumes/beans, tofu, nuts and seeds. Tofu can be a great option. But we recommend flavouring plain tofu with herbs and spices yourself, as pre-marinated products are often ultra-processed and can be high in salt. <h2>What about when dining out?</h2> When you’re making your own food, it’s easier to adapt recipes or reduce the amount of meat. But when faced with a menu, it can be difficult to work out what is the best option. Here are our four ways to make healthy choices when you eat out: 1. Fill half your plate with vegetables When cutting down on meat, aim for half your plate to be vegetables. Try to also eat <a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">a variety of colours</a>, such as leafy green spinach, red capsicum and pumpkin. When you’re out, this might look like choosing a vegetable-based entree, a stir-fry or ordering a side salad to have with your meal. 2. Avoid the deep fryer The Australian Dietary Guidelines <a href="https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55a_australian_dietary_guidelines_summary_130530.pdf">recommend limiting</a> deep fried foods to once a week or less. When dining out, choose plant-based options that are sautéed, grilled, baked, steamed, boiled or poached – instead of those that are crumbed or battered before deep frying. This could mean choosing vegetarian dumplings that are steamed not fried, or poached eggs at brunch instead of fried. Ordering a side of roast vegetables instead of hot chips is also a great option. 3. Pick wholegrains Scan the menu for wholegrain options such as brown rice, wholemeal pizza or pasta, barley, quinoa or wholemeal burger buns. Not only are they good sources of protein, but they also provide more <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/grain-cereal-foods-mostly-wholegrain-and-or-high-cereal-fibre">dietary fibre</a> than refined grains, which help keep you fuller for longer. 4. If you do pick meat – choose less processed kinds You may not always want, or be able, to make a vegetarian choice when eating out and with other people. If you do opt for meat, it’s better to steer clear of processed options like bacon or sausages. If sharing dishes with other people, you could try adding unprocessed plant-based options into the mix. For example, a curry with lentils or chickpeas, or a vegetable-based pizza instead of one with ham or salami. If that’s not an option, try choose meat that’s a lean cut, such as chicken breast, or options which are grilled rather than fried.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/236505/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/laura-marchese-1271636">Laura Marchese</a>, PhD candidate at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/katherine-livingstone-324808">Katherine Livingstone</a>, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/4-ways-to-cut-down-on-meat-when-dining-out-and-still-make-healthy-choices-236505">original article</a>.

Food & Wine

5 foods to add to your shopping list to save money – and they’re good for you too

<a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Food prices are <a href="https://www.abc.net.au/news/2024-06-13/anglicare-cost-living-unemployment-groceries-fuel-rent-prices/103972166?utm_medium=social&utm_content=sf273549397&utm_campaign=abc&utm_source=linkedin.com&sf273549397=1">adding pressure on household budgets</a>, especially for Australians on the lowest incomes. To help save money on the weekly groceries, consider adding these five staples to your shopping trolley: eggs, oats, carrots, UHT milk and apples. These foods rate highly on the <a href="https://pubmed.ncbi.nlm.nih.gov/20181811/">nutrient-rich foods index</a> and on cost, meaning they represent good value for money when it comes to buying nutritious food. Loading up on these items helps push more expensive, less nutritious foods out of your trolley. Keeping a supply at your place will also save extra trips to the shops, which saves petrol and time. <h2>1. Eggs</h2> Eggs are extremely good value at around A$6 a dozen (50 cents an egg). Meat, chicken and fish prices vary from $12 a kilo for mince, $12–$20 a kilo for chicken, to $20–$50 a kilo for steak and fish depending on cut or type. Selecting the cheapest cuts still costs $2–$3 a serve, compared to two eggs at a $1 serve. When you swap a red meat meal for an eggy dish, this can add up to a big saving. Try our egg recipes on the <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/meals--dinner,lunch/superfoods--eggs">No Money No Time website</a>, from <a href="https://nomoneynotime.com.au/healthy-easy-recipes/sweetcorn-and-zucchini-fritters">fritters</a>, to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/mushroom-omelette">omelettes</a>, or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rainbow-rice">fried rice</a>. These recipes also help use up other items you have in the pantry, fridge and veggie crisper. Eggs are a good <a href="https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins">source</a> of protein and also contain choline, lutein and zeaxanthin, vitamins A, B2, B12, D, E and folate, and minerals iron, zinc, iodine and selenium. For people concerned about eggs raising cholesterol, a <a href="https://pubmed.ncbi.nlm.nih.gov/38370115/">recent review of research evidence</a> concluded there wasn’t likely to be any adverse effect on overall disease risk when consuming up to one egg a day. <h2>2. Rolled oats</h2> Rolled oats vary a lot in price from about $2 a kilogram for “own brand”, up to $9 for premium varieties. Oats are really <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--Oats">versatile</a>. For breakfast you can make <a href="https://nomoneynotime.com.au/healthy-easy-recipes/microwave-porridge">porridge</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-overnight-oats">overnight oats,</a> DIY muesli or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/gingerbread-granola">granola</a>. Oats make a pastry substitute for a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rolled-oats-quiche">quick and easy quiche base</a>. Or blitz them in a food processor and use as a breadcrumb substitute. For dessert, you can use them to top a comforting <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. <a href="https://www.glnc.org.au/resource/oats-2/">Oats are a wholegrain</a>, meaning they retain every part of the original grain – the germ, bran and outer layers – and hence more fibre and nutrients. Oats are a rich in beta-glucan, a soluble fibre that <a href="https://pubmed.ncbi.nlm.nih.gov/34236436/">helps lower blood cholesterol levels</a> by binding with bile acids in the gut, meaning they can’t be converted into LDL (bad) cholesterol. They <a href="https://www.glnc.org.au/resource/oats-2/">also contain</a> B vitamins of thiamin (b1), riboflavin (B2), niacin (B3), pyridoxine (B6), pantothenic acid (B5) and folate (B9), as well as vitamin E and the minerals iron, zinc, magnesium, phosphorus and potassium. <h2>3. Carrots</h2> It’s hard to get better value than a bag of carrots at about $2.50 a kilo. They last for ages in the fridge and can be eaten raw, as carrot sticks or with <a href="https://nomoneynotime.com.au/healthy-easy-recipes/moroccan-carrot-dip">carrot dip</a>, or baked to make carrot veggie “<a href="https://nomoneynotime.com.au/healthy-easy-recipes/vegetable-chips">chips</a>”. Try grating carrot as an extra on a salad roll or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/basic-beef-burgers">burger</a>, or mixed into grated cheese to extend it when topping tacos, pasta or pizza, or even a dish like <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-cauliflower-macaroni-cheese">mac and cheese</a>. Other versatile uses include soup, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-puree">carrot mash</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/baked-carrots-with-honey-thyme">roasted carrots</a> or, for something sweet, carrot muffins or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-carrot-cake-bliss-balls">bliss balls</a>. Carrots are rich in the carotenoids <a href="https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/">alpha-carotene and beta-carotene</a>, which get converted into vitamin A in the body and used in antibody production and to maintain <a href="https://ods.od.nih.gov/factsheets/VitaminA-Consumer/">healthy functioning</a> of your eyes, skin, lungs and gut. <h2>4. Longlife skim milk</h2> Longlife skim milk costs about $1.60 a litre. While some fresh varieties are around the same price, the value of longlife milk is that you can keep a store of it in the cupboard, meaning you never run out and it has a long shelf life. Milk makes great <a href="https://nomoneynotime.com.au/healthy-easy-recipes/banana-breakfast-smoothie">smoothies</a> and is an essential ingredient in dishes from quiche to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/cauliflower-cheese-bake">cauliflower cheese</a> to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-lemon-orange-delicious">lemon delicious</a> pudding. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#nutrients-in-milk">Milk contains</a> protein, calcium, magnesium, zinc, potassium and vitamins A, B2 and B12. Research shows regular milk consumption is <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#milk-and-health-conditions">associated with</a> a lower risk of developing osteoporosis, high blood pressure, type 2 diabetes, heart disease and colon cancer. <h2>5. Apples</h2> A bag of apples costs about $4 or 60 cents an apple and $4–$5 for a large can of stewed apple. Apples make a portable snack. Add <a href="https://nomoneynotime.com.au/healthy-easy-recipes/comforting-apple-porridge">them to porridge</a>, serve <a href="https://nomoneynotime.com.au/healthy-easy-recipes/pork-loin-rolls">with pork</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-apple-coleslaw-with-mustard-vinaigrette">in coleslaw</a> or in <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. Apples <a href="https://pubmed.ncbi.nlm.nih.gov/35502671/">contain</a> dietary fibre and pectin, vitamin B6 and C, and the minerals potassium, calcium, nitrogen, magnesium and traces of zinc, iron and copper. In <a href="https://pubmed.ncbi.nlm.nih.gov/31667463/">observational studies</a>, people who ate more apples had a lower risk of heart disease, stroke, type 2 diabetes and death from any cause. For easy, tasty, economical meals that are quick to prepare, without too much effort, along with our food budget tips, visit our team’s <a href="https://nomoneynotime.com.au/">No Money No Time</a> website.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229903/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/5-foods-to-add-to-your-shopping-list-to-save-money-and-theyre-good-for-you-too-229903">original article</a>.

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