Brazil - do they have the best dietary guidelines ?

You may not even know that many countries have dietary guidelines. For some countries it is just a case of being able to feed their people. For the well-off democracies the guidelines are needed to combat over-eating and fashion food policy and education.

Earlier this year Brazil released their new dietary guidelines for public comment. When this happens, in English speaking countries, there is some outcry and lobbying for modifications, but the guidelines don’t change a great deal before they become official. Anyway, that to one side, lets take a look at the proposed guidelines.

  

Brazil’s proposed dietary guidelines

1. Prepare meals from staple and fresh foods.

2. Use oils, fats, sugar and salt in moderation.

3. Limit consumption of ready-to-consume food and drink products.

4. Eat regular meals, paying attention, and in appropriate environments.

5. Eat in company whenever possible.

6. Buy food at places that offer varieties of fresh foods. Avoid those that mainly sell products ready for consumption.

7. Develop, practice, share and enjoy your skills in food preparation and cooking.

8. Plan your time to give meals and eating proper time and space.

9. When you eat out, choose restaurants that serve freshly made dishes and meals. Avoid fast food chains.

10. Be critical of the commercial advertisement of food products.

Do you sense a soul, a sassiness, in these guidelines? To me, it sounds like a call to the days of past, when you ate more with family and friends, when you took pride in cooking a dish for others, when you took time out to eat, not to stuff something down in between meetings.

“Avoid fast food chains”? That wouldn’t get up in a country that relies on them for a few meals each week. “Be critical of food adverts”. Sure. Make that all ads. And best-selling diet books, weight loss programs and self-styled nutrition experts. You might have another view. Here is one US viewpoint.

Australian dietary guidelines

Compare them to the Australian Dietary Guidelines that came out last year.

1. To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious foo and drinks to meet your energy needs.

2. Enjoy a wide variety of nutritious foods from the five groups every day: vegetables; fruit; grains; lean meats and poultry, fish, eggs, tofu, nuts, seeds, legumes; milk, yoghurt, cheese and/or alternatives.

3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

4. Encourage, support and promote breastfeeding.

5. Care for your food; prepare and store it safely.

There is a little more wording than I have given in the Australian guidelines, but the above captures the essence. They are pretty dry and emotionless don’t you think? Is that our national feeling about food? I doubt it, but taking the emotion away allows the focus on the food and nutrients, not the pleasure, the theatre, the cultural significance of food.

Breast milk is a critical food

Note guideline 4 above. I think Australia was the first country to mention breast feeding in their dietary guidelines over 20 years ago. Now Nigeria, Bangla Desh and India also recommend breast feeding for the first 6 months in their guidelines, but not China, Argentina, NZ, Canada or the US (as far as I can determine).

What does it all mean?

You will hear a lot about Brazil throughout the next three weeks. It will be all about the football world cup. In the meantime, add a bit of soul and sassiness to your personal dietary guidelines. Mine include: 

A. Cook most meals from (almost) scratch using simple recipes (because I have a simple mind) 

B. Leave loose change in the jar when you visit a café after a long bike ride because the coffee always tastes better that way 

C. Always thank the cook (especially if it wasn’t you)

I’m sure you have you own dietary guidelines that should be considered by any government. Our big problem is that too many people have one dietary guideline: eat whatever is convenient, tastes nice without any discernable flavour beyond salty or greasy or sweet, and doesn’t require any washing up.

Do vegetarians and meat eaters smell different?

I live in a household of vegetarians, but not from my influence. The youngest never enjoyed the texture of meat well before she knew what a vegetarian was. The others came to their own views from the outside world. I still eat meat, but usually when on the road, so I guess I’m a flexitarian. Anyway, whenever the vegetarian vs omnivore discussion comes up, I have never heard the “odour card” played.

In a small study of men who either ate meat or a ‘non-meat’ diet for two weeks it seems that the ladies preferred the aroma of the vegetarian men. Seventeen young men had either a vegetarian diet for 10 days or ate 2 x 100g serves of red meat daily for 10 days. They weren’t allowed to use deodorants or aftershave or anything that gave a non-human smell, nor could they eat foods like garlic, blue cheese or fermented fish (this study was done in Prague, Czech Republic). However, they were given non-perfumed soap.

Near the end of the specified diet period they had to wear a cotton pad in the armpit for 24 hours, under a fresh new cotton T-shirt. Great lengths were taken to avoid any potential background odours. Within an hour of collecting the cotton pads 30 young ladies were asked to rate the body aroma of the men. The aroma of the vegetarian men was rated as more pleasant, more attractive and less intense. 

It wasn’t clear if the odour difference could be over-ridden by offering good quality chocolate to the ladies.

Upcoming nutrition seminars at the University of Western Australia

If you live in Perth, Western Australia, coming your way are two of my public seminars on nutrition. The first is on Saturday 12 July about the search for the perfect diet and the superfoods on the market.

The second is on the abundant food myths, many of which may never die, and how to interpret a food label. That one is on Saturday 2 August.

Use the links to get more information and sign up. All welcome. Love to see you there.

Component X is killing you

So what should you really worry about on your plate? Saturated fat? Trans fatty acids? Gluten? Sugar? Fructose? Or carbohydrates in general? Now, possibly more than any other time, self-proclaimed experts are in your ear telling you how bad a certain component of your diet is for your health. In fact, if you completely eliminate Component X you will avoid heart disease, cancer and in-growing toenails.

Component X is killing you

Then comes the big sell: Component X is killing you. Buy my book, come to my presentation and I will convince you of my argument. Please buy the T-shirts emblazoned with “Ban Component X” or “Fighting for a Component X-free planet” in three popular colours. We have kids’ sizes too.

If you want to be noticed in the nutrition “space” then you must tell a scary story, followed closely by the book, while engaging a rabid PR company. Right now, sugar is Component X, as it has been every decade since the 1950s. We will lose interest by the end of 2015, replacing it with another Component X, say caprylic fatty acid or amylopectin, because they are “chemicals” you haven’t heard of, therefore inherently scary (although you have been eating them since your introduction to solid food).

Don’t worry, sugar will return as Component X in October 2022. Promise.

One problem, one solution

Pop nutritionists, diet evangelists, simple solutionists just love to identify “the problem” (e.g. sugar) then preach “the solution” (ban, tax, eradicate “the problem”). It’s been that way for decades because it is an easy story to swallow, attracts the media who have no common sense filter system, befuddles politicians, and generates unease among those without an understanding of logic or biology.

If you want to become the radical nutrition preacher that attracts attention and media then stick with the single “problem” and the single “solution” so that the unthinking will become outraged and take to the streets.

The media particularly, and the populace in general, don’t have the capability to understand that the problem we really face is “crap eating” and the solution is ….. hold onto your hats, this is seriously outrageous …. “eat mainly plant foods, eat mainly least processed foods, have the occasional treat if you wish”.

Powerful message don’t you think? Yeah, you are right, it will garner no interest at all because it doesn’t identify a single evil, nasty Component X that will cause cancer, tooth decay and make you default on your mortgage.

Two words never used by the media, ever

There are two really key words, and I am being dead serious here, that the media never use when reporting on nutrition issues. They are two simple words that make ALL the difference. See if you can identify them in the following imaginary quote:

“A new scientific paper reports that eating too much of Component X is not good for your health”.

Yep, the two key words are “too much”. So, my advice is to avoid eating “too much” of anything. Is sugar a problem? Yes, for the person eating half a dozen donuts washed down with 2 litres of soft drink. No, for the person having some marmalade on their wholegrain toast. Why can’t we appreciate the words “too much” when assessing our eating habits? Just eat well. If you really want a “diet” to follow try the Mediterranean or the traditional Asian diet.

What does it all mean?

Simply put, it means I won’t ever be rich. That’s the sad part. But I will be comfortable in soul. It also means you won’t hear any really scary nutrition stories through this newsletter. And I apologise for not scaring you, generating fear and flogging a Component X-free cookbook. I just offer advice, ideas, tips and the occasional weird aspect in the world of nutrients.

And today, here is my advice: ignore all nutrition advice. Just eat well. And give to charity, hug the kids, help the frail, laugh at yourself, read widely, be generous and drink good wine. Sheesh! Don’t complicate life.

Can you eat yogurt on an empty stomach?

I received a question from Elaine Bo on yogurt:

I recently came across an article in the health section of the Chinese Singtao weekly newspaper regarding the negative impacts of eating yoghurt on an empty stomach. In a nutshell, the article talks about Taiwanese females often eating yoghurt instead of a proper meal as a way of weight loss. And the gastro doctor says that due to the acidic nature of yoghurt, it makes the empty stomach very acidic and is thought to damage the lining, like a stomach ulcer.

I quite enjoy my yoghurt, and will sometimes eat it with muesli, fruit and nuts for breakfast or snack. Being of Chinese decent, my mother often tells me not to do so because of the exact same reason as what was written in the article.

I did a quick Google search and found the apparent reason to avoid yoghurt on empty stomach is because the benefits of lactic acid is rendered ineffective due to the high acidity of stomach acid. I also tried to search for some peer-reviewed journals on PubMed and Medline, but there does not seem to be much done in this area. I was wondering if you could shed some light on this topic? Thank you.

Thanks Elaine. First, we need to know that the stomach lining is designed to handle acid because it naturally produces hydrochloric acid (pH of 1-1.5, strongly acidic) as part of the beginning of digestion. So, the pH of yogurt (being about 4.5, mildly acidic) will have little effect on stomach pH, meaning that yogurt won’t make the empty stomach “very acidic” because the stomach is always likely to be very acidic. Besides, stomach ulcers are commonly due to H. pylori bacteria, not from eating yogurt or any other food. There was a Nobel prize in that discovery.

Yogurt may contain some probiotics, in this case, lactic acid producing bacteria, usually declared on the label. Although, by law, there is a minimum number of probiotic bacteria in yogurt, not all of these bacteria will make it through the stomach and small intestine. However, many will and they then become part of the good bacteria in the large intestine. Probiotics are inactive at 5C in the fridge, but start performing at internal body temperature.

Probiotic bacteria have many potential health properties including quickly re-colonising the large intestine after diarrhea or antibiotic use. There is one caveat – like you, these bacteria need to be fed well, preferring the fibrous leftovers of fruit, vegetables and whole grain cereals. Which means eat well. You may have heard me say that before :-)