Fact and Fiction

Seven myths about veggies

Myth: Fresh vegetables are more nutritious than frozen

Fact: Studies show that sometimes you can get more nutrients from frozen veggies, depending on variety and how old the vegetables at your supermarket are. That's because produce starts losing nutrient quality as soon as it's picked.

Frozen vegetables are flash-frozen right after harvest so they are preserved at their peak of freshness when they are most nutritious. Your best bet in terms of taste, nutrition, and the environment is still local in-season produce. When that's not an option frozen can be a better choice (from a nutrient standpoint) than spinach that takes two weeks to reach your table.

Myth: Cooked veggies are less nutritious than raw

Fact: It depends on the vegetable. "Cooking destroys some nutrients, but it releases others," says Marion Nestle, author of What to Eat. It destroys vitamin C and folic acid, according to Nestle, which is why it's not a great idea to cook oranges.

On the other hand, she says, cooking releases vitamin A and the nutrients in fiber and makes them easier to digest. It's also easier for your body to absorb more lycopene, a cancer-fighting antioxidant, in cooked tomato sauce than from raw tomatoes.

Steam or roast veggies instead of boiling, which leaches out water-soluble vitamins into the cooking water.

Myth: Iceberg lettuce doesn't have any nutrients

Fact: Iceberg lettuce is mostly water so it's hardly loaded with vitamins, but a large head does contain small amounts of protein, fiber, vitamins, and minerals.

You'll get more nutrients from other greens that have less water such as romaine or butterhead lettuce, but contrary to popular belief, iceberg lettuce does have some nutritional value.

Myth: Local vegetables are always cheaper

Fact: It's certainly true that local produce can be good for your budget. This is especially true during the peak of harvest when farmers need to get rid of an abundant crop and there is a lot of competition.

However, there are no guarantees. Local food "is not in any way subsidized so you are paying the real cost of producing the food, and the economies of scale are not there," says Nestle.

Some tips for finding the best deals at your local farmers' market: Shop at the end of the day when farmers are likely to mark down their prices in order to get rid of their inventory. (Go early in the day if selection is more important than price.) Ask your farmer for a volume discount if he or she doesn't already offer one. Take advantage of special deals on bruised or overripe veggies. Prices vary from farmer to farmer so shop around before buying.

Myth: Potatoes make you fat

Fact: Potatoes are virtually fat-free and low in calories. These delicious and inexpensive root vegetables contain a healthy dose of fiber, which can actually make you feel satisfied for longer and help you lose weight.

It's not the potatoes themselves that make you fat. It's how you cook them and what you slather on your spuds that can cause you to pack on the pounds.

Myth: Bagged salads are squeaky clean

Fact: They're not nearly as clean as you may think. Consumer Reports tests found bacteria that are "common indicators of poor sanitation and fecal contamination" in 39 percent of the 208 packages of salad greens it tested. It didn't find E. coli 0157:H7, listeria, or other disease-causing bacteria in its samples.

But it's still a good idea to give greens a good rinse to remove residual soil before eating even if the bag says they're "pre-washed" or "triple-washed."

Myth: Farmer's markets only have organics

Fact: Just because a vegetable (or anything for that matter) is sold at a farmers' market does not mean that it's organic. It still must be certified organic by the U.S. Department of Agriculture for a guarantee that it was grown without synthetic fertilizers and pesticides.

Some farmers will say they are in the process of getting certified, they grow crops without synthetic chemicals but can't afford the certification process, or they only use chemicals when they have no choice and don't use them when it's close to harvest time. It's your call on whether you trust that farmer.

Four myths about eggs

 
Myth: Brown eggs are different than white.

Fact: The only difference between a brown and white egg is the color of the shell, which is merely a reflection of the breed of the hen. In general, but not always, hens with white feathers and earlobes lay white eggs and those with dark feathers and red earlobes lay brown eggs.

One isn’t healthier, more “natural,” or more eco-friendly than the other. There aren’t any differences in nutritional quality, flavor, or cooking characteristics.

Myth: Free-range eggs come from hens that roam freely outdoors.

Fact: The claims are not regulated for eggs, according to Consumer Reports. So there is no guarantee that the hen that laid the eggs ever saw the light of day. Of course, it may have spent time outdoors, but the “free range” label doesn’t mean anything. The following labels are also meaningless when it comes to eggs: “free roaming,” “hormone free,” and “raised without antibiotics.”

Myth: Organic eggs are healthier.

Fact: They certainly can be, but it all depends on the chicken’s diet. Organic eggs come from hens that are fed a 100-percent organic diet. However, what really matters when it comes to nutrition is whether the hens were raised on pasture. Studies, such as those conducted at Penn State University and by Mother Earth News, found that eggs from chickens that ate grass and insects contained higher levels of omega-3 fat, and vitamins E, A, and in some cases D.

If you want eggs from hens that are raised on pasture or spend a lot of time outdoors, then you’ll have to find a farmer you trust at your local farmers’ market.

Myth: Egg substitutes are simply eggs (or egg whites) without the shells.

Fact: Most products have added stabilizers, thickeners, vitamins, carotenes, and, sometimes, spices, according to Marion Nestle, author of What to Eat. She also points out that they cost about twice as much as real eggs. (A pound of egg substitutes weighs slightly less than a dozen small eggs.)

Of course, if you can’t eat egg yolks for health reasons or have no use for them, egg substitutes are a good option, and most products only have a tiny percentage of additives. Just read the labels before buying.

It's not always easy to separate fact from fiction, we hope these helps you identify some...
 
 
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Forwarded by Thelma Carpio