1 00:00:02,000 --> 00:00:04,520 Every day, we are bombarded with conflicting information 2 00:00:04,520 --> 00:00:06,120 about our favourite foods. 3 00:00:10,120 --> 00:00:13,400 One minute, we are told something is good for us, the next, it's not 4 00:00:13,400 --> 00:00:16,320 and we are left feeling guilty about what we are eating. 5 00:00:20,040 --> 00:00:22,400 So, we have been wading through the confusion 6 00:00:22,400 --> 00:00:24,800 to separate the scare stories from the truth 7 00:00:24,800 --> 00:00:27,600 so that you can choose your food with confidence. 8 00:00:32,360 --> 00:00:34,960 Hello and thank you so much for joining us on the programme 9 00:00:34,960 --> 00:00:38,080 that unravels the truth behind all those baffling headlines 10 00:00:38,080 --> 00:00:41,480 and theories, telling us all what we should and shouldn't be eating. 11 00:00:41,480 --> 00:00:43,480 There are so many scare stories around, 12 00:00:43,480 --> 00:00:46,160 you can easily forget that food is something to enjoy, 13 00:00:46,160 --> 00:00:48,760 but even if, like me, you are fed up of being warned away 14 00:00:48,760 --> 00:00:51,240 from the stuff you like, you'll still want to know how much 15 00:00:51,240 --> 00:00:53,480 of the advice we are getting really stacks up. 16 00:00:53,480 --> 00:00:57,040 And whilst we all do know that what we eat has a massive impact 17 00:00:57,040 --> 00:00:59,600 on our energy levels and even our moods, 18 00:00:59,600 --> 00:01:02,800 today, we'll be finding out what difference is made by how we cook it 19 00:01:02,800 --> 00:01:04,400 and I find this really interesting, 20 00:01:04,400 --> 00:01:06,680 even what time of the day that we have it. 21 00:01:07,720 --> 00:01:08,760 Coming up - 22 00:01:08,760 --> 00:01:11,440 after new reports claiming you might not need it, 23 00:01:11,440 --> 00:01:13,680 we have a test to see if having breakfast 24 00:01:13,680 --> 00:01:15,880 makes any difference to your day. 25 00:01:15,880 --> 00:01:18,840 The full English - how did that go for you? What was good about that? 26 00:01:18,840 --> 00:01:20,880 I just felt fuller. Like, usually of a morning, 27 00:01:20,880 --> 00:01:23,200 I don't get full until, like, lunchtime. 28 00:01:24,400 --> 00:01:27,120 We have another experiment too - to find out if it is true 29 00:01:27,120 --> 00:01:30,520 that instead of three square meals, you would be better off with six 30 00:01:30,520 --> 00:01:32,520 or even just one. 31 00:01:32,520 --> 00:01:34,360 I thought I'd easily be able to eat it all 32 00:01:34,360 --> 00:01:36,600 but I am starting to struggle now. 33 00:01:36,600 --> 00:01:39,520 And as we discover the truth behind warnings about cooking 34 00:01:39,520 --> 00:01:41,400 with olive oil and even barbecues, 35 00:01:41,400 --> 00:01:44,680 we have surprising advice on the best way to cook your veg. 36 00:01:49,280 --> 00:01:51,600 Almost a third of people say they don't eat breakfast 37 00:01:51,600 --> 00:01:54,320 so it must be music to their ears when they see newspaper reports 38 00:01:54,320 --> 00:01:57,320 suggesting that it might not be the most important meal of the day 39 00:01:57,320 --> 00:01:59,520 after all, as the age-old adage goes. 40 00:01:59,520 --> 00:02:00,840 But to find out once and for all 41 00:02:00,840 --> 00:02:03,400 what difference a good breakfast makes to your day 42 00:02:03,400 --> 00:02:06,720 and what it should be, we drafted in a family of volunteers 43 00:02:06,720 --> 00:02:09,560 to put some of our favourite breakfasts to the test. 44 00:02:12,920 --> 00:02:15,800 We are spoiled for choice on how to start the day. 45 00:02:15,800 --> 00:02:18,440 My typical breakfast is actually fruit. 46 00:02:18,440 --> 00:02:20,120 Fruit or yoghurt, to be honest. 47 00:02:20,120 --> 00:02:23,400 I just love my eggs and I love my Weetabix. 48 00:02:23,400 --> 00:02:26,800 But I do think that it does start you off for the day, 49 00:02:26,800 --> 00:02:29,600 even if it is a very light... 50 00:02:29,600 --> 00:02:31,720 You should have something before you go out. 51 00:02:31,720 --> 00:02:35,280 For breakfast, I choose porridge cos it helps me go to the bathroom. 52 00:02:35,280 --> 00:02:38,120 - Most important meal of the day. - You don't want to go out of the house 53 00:02:38,120 --> 00:02:40,120 feeling hungry, so you need to eat something. 54 00:02:40,120 --> 00:02:42,000 We only have an egg-and-bacon breakfast 55 00:02:42,000 --> 00:02:44,160 maybe Saturday or a Sunday morning, 56 00:02:44,160 --> 00:02:49,000 so during the week, we are back to porridge, cereals, 57 00:02:49,000 --> 00:02:50,520 boring stuff. 58 00:02:50,520 --> 00:02:54,520 But... And that is it, just to try and keep as healthy as you can. 59 00:02:57,040 --> 00:02:59,200 But whilst that lot and millions more of us 60 00:02:59,200 --> 00:03:01,760 think that we are doing the right thing by having breakfast, 61 00:03:01,760 --> 00:03:04,200 there's a whole host of reports and headlines saying 62 00:03:04,200 --> 00:03:06,560 it might not be that simple. 63 00:03:06,560 --> 00:03:10,280 For me, breakfast is a must and I suppose it goes right back 64 00:03:10,280 --> 00:03:13,880 to my growing up days when my mum, bless her, would never let us 65 00:03:13,880 --> 00:03:16,440 go to school without a cooked breakfast, every single day. 66 00:03:16,440 --> 00:03:18,880 But there are some people who say, do you know what, 67 00:03:18,880 --> 00:03:22,480 I just don't need breakfast, I don't like it, I just don't want it. 68 00:03:22,480 --> 00:03:25,680 So, at the end of it all, is it a question of preference and choice 69 00:03:25,680 --> 00:03:28,080 or does breakfast really do you some good? 70 00:03:29,320 --> 00:03:32,200 Well, to help us test if breakfast really is essential, 71 00:03:32,200 --> 00:03:34,120 and if so, what is the best thing to eat, 72 00:03:34,120 --> 00:03:37,400 we have called in the Meegan family from Liverpool. 73 00:03:37,400 --> 00:03:40,640 Mandy, who is the mum of the family, finds it a constant battle 74 00:03:40,640 --> 00:03:43,440 to get the kids fed and ready for the day ahead. 75 00:03:43,440 --> 00:03:45,600 - Come on, Os. - Come on, Os. 76 00:03:45,600 --> 00:03:47,800 And it is one that she doesn't always win. 77 00:03:47,800 --> 00:03:49,280 Come on, lads. 78 00:03:49,280 --> 00:03:51,760 On a regular basis, every morning, 79 00:03:51,760 --> 00:03:55,280 I have lots and lots of healthy food in the kitchen 80 00:03:55,280 --> 00:03:59,280 and that can range from cereal, eggs, bacon, bananas. 81 00:03:59,280 --> 00:04:01,360 However, your kids get to a certain age 82 00:04:01,360 --> 00:04:04,920 where they will want to eat what they want to eat. 83 00:04:04,920 --> 00:04:07,720 Ten-year-old Oscar is nuts about cereal, 84 00:04:07,720 --> 00:04:11,520 scoffing nearly a box of his favourite every fortnight. 85 00:04:11,520 --> 00:04:14,640 I like sweet and sugary cereals... 86 00:04:15,760 --> 00:04:19,280 ..because they are, like, tasty. 87 00:04:19,280 --> 00:04:21,080 But like almost a third of us, 88 00:04:21,080 --> 00:04:25,280 13-year-old Tilly eats nothing at all in the mornings. 89 00:04:25,280 --> 00:04:27,200 I don't really think much about breakfast, 90 00:04:27,200 --> 00:04:30,440 I don't really have time to cos I've got to get to school. 91 00:04:33,000 --> 00:04:35,600 Meanwhile, Mandy is determined to start her day 92 00:04:35,600 --> 00:04:37,760 with something nutritious. 93 00:04:37,760 --> 00:04:40,080 Of a morning, I do have a green smoothie... 94 00:04:41,480 --> 00:04:45,040 ..because I like it and it makes me feel energised 95 00:04:45,040 --> 00:04:46,680 and it fills me up. 96 00:04:46,680 --> 00:04:47,800 Lovely. 97 00:04:47,800 --> 00:04:51,520 - Smells like... - It smells like... - ..loads of... - ..poo. 98 00:04:54,680 --> 00:04:56,160 For the next few days, 99 00:04:56,160 --> 00:04:58,640 they'll all give up their usual start to the day 100 00:04:58,640 --> 00:05:01,160 and instead, road test a bunch of different breakfasts 101 00:05:01,160 --> 00:05:03,200 that we'll send round each morning. 102 00:05:03,200 --> 00:05:04,560 And then we will see which one 103 00:05:04,560 --> 00:05:06,960 leaves them feeling the most energised. 104 00:05:06,960 --> 00:05:10,920 Running the experiment for us is nutritionist Yvonne Bishop-Weston 105 00:05:10,920 --> 00:05:13,440 who, like me, is a big fan of breakfast. 106 00:05:14,800 --> 00:05:18,400 How important overall do you think it is for people to have breakfast? 107 00:05:18,400 --> 00:05:21,000 I think breakfast is one of the most important meals of the day 108 00:05:21,000 --> 00:05:23,600 and I think that when we have a good breakfast 109 00:05:23,600 --> 00:05:27,120 and we keep our fuel levels more stable throughout the day, 110 00:05:27,120 --> 00:05:29,520 we make better choices throughout the rest of the day. 111 00:05:29,520 --> 00:05:32,680 I find that if I have eggs in the morning, that my energy level 112 00:05:32,680 --> 00:05:35,040 all day is really good, but if I just had a bit of toast, 113 00:05:35,040 --> 00:05:36,240 even if it was wholemeal, 114 00:05:36,240 --> 00:05:39,400 - it wouldn't have the same effect at all. - No, absolutely, same here. 115 00:05:39,400 --> 00:05:41,800 So I wouldn't be without a good breakfast in the morning 116 00:05:41,800 --> 00:05:43,520 unless I really could not manage 117 00:05:43,520 --> 00:05:46,120 but I would always try to have a good breakfast to start me off. 118 00:05:46,120 --> 00:05:48,920 It has long been argued that a good breakfast sets us up 119 00:05:48,920 --> 00:05:52,280 for the day and can also reduce the amount that we snack, 120 00:05:52,280 --> 00:05:54,760 but the anti-breakfast camp points to research 121 00:05:54,760 --> 00:05:57,800 that found skipping breakfast didn't have a significant effect 122 00:05:57,800 --> 00:06:01,920 on either the body's metabolism or indeed eating patterns. 123 00:06:01,920 --> 00:06:04,600 So which side of the fence will the Meegans come down on 124 00:06:04,600 --> 00:06:07,240 after trying our breakfast selections? 125 00:06:07,240 --> 00:06:09,160 Over four mornings, we will send them 126 00:06:09,160 --> 00:06:12,320 four different starts to the day and they will have no idea 127 00:06:12,320 --> 00:06:15,320 what is destined for their plates until we deliver it. 128 00:06:15,320 --> 00:06:16,880 - ALL: - Oh. 129 00:06:16,880 --> 00:06:19,400 - MANDY CHUCKLES - Nice. 130 00:06:19,400 --> 00:06:22,520 Yvonne's kick-starting the experiment with a much-loved brekky 131 00:06:22,520 --> 00:06:23,920 and indeed my own favourite. 132 00:06:23,920 --> 00:06:28,920 Nice eggs, nice bit of bacon. Only eight rashers, that's all right. 133 00:06:28,920 --> 00:06:31,920 Today's box is all the goodies that the Meegans need 134 00:06:31,920 --> 00:06:33,960 to rustle up a hearty full English. 135 00:06:33,960 --> 00:06:38,160 Right, look, I'm going to give the drill, you are on sausages. 136 00:06:38,160 --> 00:06:41,720 Sausages cook first. Get the tinfoil out, Till. 137 00:06:41,720 --> 00:06:44,560 Normally, they'd only have a cooked breakfast as a treat 138 00:06:44,560 --> 00:06:46,800 so they are delighted. 139 00:06:46,800 --> 00:06:52,080 I think this is better cos there is more variety. 140 00:06:52,080 --> 00:06:55,360 Yeah, you've got bigger food but you have got variety. 141 00:06:55,360 --> 00:06:57,840 You've got your meat, all that malarkey. 142 00:07:01,080 --> 00:07:04,760 It might look a lot, but it should keep the Meegans going for longer 143 00:07:04,760 --> 00:07:07,560 and it might even make them eat less throughout the day. 144 00:07:07,560 --> 00:07:11,720 One study suggests that eating up to 700 calories at breakfast, 145 00:07:11,720 --> 00:07:14,000 followed by a small lunch and dinner, 146 00:07:14,000 --> 00:07:17,000 cuts the amount we snack throughout the day. 147 00:07:17,000 --> 00:07:20,120 This is a really big plate of food with lots of protein. 148 00:07:20,120 --> 00:07:22,920 It is going to digest slowly over the morning and I would expect 149 00:07:22,920 --> 00:07:26,320 the family to feel fuller, more satisfied and I would expect them 150 00:07:26,320 --> 00:07:30,160 to have better stamina and energy as they go through their morning. 151 00:07:31,880 --> 00:07:34,160 A cooked breakfast has got a lot less sugar 152 00:07:34,160 --> 00:07:37,520 than Oscar's regular cereal, and for Tilly, who is normally 153 00:07:37,520 --> 00:07:41,720 used to nothing for breakfast, it has immediately given her a boost. 154 00:07:41,720 --> 00:07:44,040 If we didn't have a breakfast this morning, 155 00:07:44,040 --> 00:07:45,880 I'd probably be starving now. 156 00:07:45,880 --> 00:07:48,120 but because I've had a full English, I just feel fine 157 00:07:48,120 --> 00:07:51,400 and I don't feel hungry and I feel I've got energy for the rest of the day. 158 00:07:51,400 --> 00:07:54,960 After 40 minutes, I would say I felt more energised 159 00:07:54,960 --> 00:07:57,920 and ready to go home and wash their school uniforms. 160 00:07:58,920 --> 00:08:02,480 The protein in the meat and eggs is great fuel for the family 161 00:08:02,480 --> 00:08:05,120 but there is more good stuff on the plate as well. 162 00:08:05,120 --> 00:08:09,160 There's wholemeal bread on this breakfast, putting in the vitamins, 163 00:08:09,160 --> 00:08:11,560 minerals and fibre. The tomatoes, obviously great, 164 00:08:11,560 --> 00:08:13,800 full of important antioxidants like lycopene. 165 00:08:13,800 --> 00:08:16,760 Eggs bring us sources of iron and vitamins and minerals. 166 00:08:16,760 --> 00:08:19,400 And presumably scrambled egg better than a fried egg? 167 00:08:19,400 --> 00:08:22,360 Yes, or a poached egg would probably be even better. 168 00:08:23,840 --> 00:08:27,240 Grilling the meat and cutting off any extra fat would also make 169 00:08:27,240 --> 00:08:30,360 this breakfast better, but Yvonne would go one step further 170 00:08:30,360 --> 00:08:33,880 and swap the bacon and sausage for vegetarian alternatives 171 00:08:33,880 --> 00:08:36,520 which would be lower in fat and salt. 172 00:08:36,520 --> 00:08:39,080 She'd also add some more protein-packed extras 173 00:08:39,080 --> 00:08:40,880 like baked beans or mushrooms. 174 00:08:43,000 --> 00:08:44,920 Back in Liverpool, it is day two 175 00:08:44,920 --> 00:08:46,920 and our second box has arrived. 176 00:08:46,920 --> 00:08:48,800 Let's have a little look in here. 177 00:08:49,880 --> 00:08:51,640 - Oh! - THEY LAUGH 178 00:08:53,320 --> 00:08:55,120 Well, yous are made up. 179 00:08:56,400 --> 00:08:59,680 Today's choice is the nation's preferred start to the day - 180 00:08:59,680 --> 00:09:02,280 cereal - and Yvonne has chosen Oscar's favourite - 181 00:09:02,280 --> 00:09:04,480 honey and nut coated flakes. 182 00:09:04,480 --> 00:09:06,720 - You'd eat that, wouldn't you? - Yeah. 183 00:09:06,720 --> 00:09:11,120 Almost two-thirds of people who eat breakfast choose cereal, 184 00:09:11,120 --> 00:09:14,200 but mum Mandy is not impressed. 185 00:09:14,200 --> 00:09:18,360 I just think it is non-descript, it is like having sweets. 186 00:09:18,360 --> 00:09:22,480 - What about you, Oscar, do you feel full? - Yeah. 187 00:09:22,480 --> 00:09:25,040 Neither Mandy nor Tilly are won over, 188 00:09:25,040 --> 00:09:28,200 even though Tilly wouldn't normally have any breakfast at all. 189 00:09:28,200 --> 00:09:31,400 After my brekky this morning, I feel just the same really, 190 00:09:31,400 --> 00:09:33,320 I don't really feel much different. 191 00:09:33,320 --> 00:09:36,800 It's not my chosen breakfast because it's too sugary 192 00:09:36,800 --> 00:09:40,080 and I am not used eating cereal at all. 193 00:09:40,080 --> 00:09:44,000 The reason Mandy hates the cereal is probably why Oscar loves it. 194 00:09:44,000 --> 00:09:47,320 It is sweet. So sweet in fact that his favourite brand 195 00:09:47,320 --> 00:09:50,400 contains more than 11g of sugar in a portion 196 00:09:50,400 --> 00:09:54,400 and that is more than a third of a standard 30g serving. 197 00:09:54,400 --> 00:09:56,560 Trouble is, one study found that most of us 198 00:09:56,560 --> 00:09:59,680 put far more than 30g of cereal into the bowl 199 00:09:59,680 --> 00:10:03,240 and that means we are probably eating more sugar than we realise. 200 00:10:03,240 --> 00:10:06,160 A lot of the cereals that we get in, they are really refined, 201 00:10:06,160 --> 00:10:08,920 they are really processed and they have been loaded with sugar. 202 00:10:08,920 --> 00:10:11,160 There is not a lot of inherent flavour left in them 203 00:10:11,160 --> 00:10:13,720 so they have to add a lot of sugar in to make them taste nice 204 00:10:13,720 --> 00:10:16,800 and sometimes quite a lot of salt as well, actually. 205 00:10:16,800 --> 00:10:20,560 This kind of breakfast might impact our mood, our energy levels 206 00:10:20,560 --> 00:10:23,520 and affect the types of food we eat later on in the day. 207 00:10:23,520 --> 00:10:26,280 It is not a breakfast that Yvonne would recommend. 208 00:10:26,280 --> 00:10:29,600 If we fill up on sugary cereal first thing, 209 00:10:29,600 --> 00:10:31,440 our blood sugar is going to go high, 210 00:10:31,440 --> 00:10:33,960 we are going to release the sugar storage hormone insulin, 211 00:10:33,960 --> 00:10:36,960 it's going to drop our blood sugar down, we are going to be irritable, 212 00:10:36,960 --> 00:10:40,040 we might be feeling more emotional, we might be feeling that we are 213 00:10:40,040 --> 00:10:43,400 craving more sugar and more things to pick that blood sugar back up 214 00:10:43,400 --> 00:10:47,880 again and that, over time, can lead to us producing too much body fat 215 00:10:47,880 --> 00:10:50,400 and it can lead to obesity and diabetes. 216 00:10:50,400 --> 00:10:53,720 So, what is your advice generally in doing the best for yourself 217 00:10:53,720 --> 00:10:56,320 and your children in terms of cereal? 218 00:10:56,320 --> 00:10:59,960 Get used to how to read a label because on the back of that label, 219 00:10:59,960 --> 00:11:02,520 it will tell you how much sugar there is in there 220 00:11:02,520 --> 00:11:05,920 and that is the part that says carbohydrates, of which sugars. 221 00:11:05,920 --> 00:11:09,520 So when we had a look, we found that the cereals ranged between 222 00:11:09,520 --> 00:11:13,120 about 6% sugar and about 37% sugar. 223 00:11:13,120 --> 00:11:16,080 - And what should it be? - If we can get a cereal that is about 10% sugar 224 00:11:16,080 --> 00:11:19,320 and even more, ideally, choose a wholegrain cereal, 225 00:11:19,320 --> 00:11:22,400 one where you haven't had the natural nutrients processed out. 226 00:11:22,400 --> 00:11:25,360 Look for a cereal that has some nuts, that has some seeds 227 00:11:25,360 --> 00:11:28,560 and has some things in there that are going to add some protein 228 00:11:28,560 --> 00:11:32,720 and add some good fats and help us to digest that more slowly. 229 00:11:32,720 --> 00:11:35,920 They help to keep our blood sugar levels more balanced throughout 230 00:11:35,920 --> 00:11:39,240 the day, so our blood sugar isn't fluctuating up and down, making us 231 00:11:39,240 --> 00:11:42,880 hungry and irritable and wanting more sugar to keep us going. 232 00:11:44,280 --> 00:11:47,400 It's halfway through the Meegans' breakfast experiment. 233 00:11:47,400 --> 00:11:49,560 They have two mornings to go, but on one of them, 234 00:11:49,560 --> 00:11:51,480 they can expect a big surprise. 235 00:11:51,480 --> 00:11:54,960 We'll find out exactly what that is later on in the programme. 236 00:11:59,760 --> 00:12:02,920 How many times a day do you have a meal? 237 00:12:02,920 --> 00:12:04,160 Well, for generations, 238 00:12:04,160 --> 00:12:06,480 we've been told to eat three square meals every day. 239 00:12:06,480 --> 00:12:09,040 Two relatively small ones and a big main meal 240 00:12:09,040 --> 00:12:12,280 and it is something the overwhelming majority of us still stick to today. 241 00:12:12,280 --> 00:12:13,680 I mean, I know I do. 242 00:12:13,680 --> 00:12:16,920 We have our main meal in the evening but I know that we eat too late. 243 00:12:16,920 --> 00:12:19,520 All that traffic, getting home, it is eight, half past eight 244 00:12:19,520 --> 00:12:22,960 - and that's not good. - But it seems a case of old habits may not always be 245 00:12:22,960 --> 00:12:25,280 the best ones, so we are going to put that to the test. 246 00:12:28,240 --> 00:12:31,080 Most of the time, I still stick to the three meals a day 247 00:12:31,080 --> 00:12:34,040 I was brought up on, but that is not how everyone does it. 248 00:12:35,240 --> 00:12:38,800 Could I ask you, how many meals do you eat a day? 249 00:12:38,800 --> 00:12:42,200 - Meals a day? Oh, five. - Five meals a day? - Yes. 250 00:12:42,200 --> 00:12:43,480 - Three. - Three? 251 00:12:43,480 --> 00:12:46,320 - And that's your traditional breakfast, lunch and dinner? - Yup. 252 00:12:46,320 --> 00:12:49,320 - And is that...? - I'm the same. I cook them for him... - You cook them, so... 253 00:12:49,320 --> 00:12:50,440 THEY LAUGH 254 00:12:50,440 --> 00:12:52,760 - One. - One? - One main meal, yeah. 255 00:12:52,760 --> 00:12:55,160 - OK. Which meal's that? - Evening. 256 00:12:55,160 --> 00:12:59,080 - So, you have lots of smaller meals throughout the day? - Yes. 257 00:12:59,080 --> 00:13:02,480 - So, you get most of your calories from one main meal? - Yep. 258 00:13:02,480 --> 00:13:05,560 - OK, that's very good, and why is that? - Cos I'll get fat. 259 00:13:07,440 --> 00:13:09,520 If the headlines are to be believed, 260 00:13:09,520 --> 00:13:12,880 any number other than three seems to be the way forward. 261 00:13:12,880 --> 00:13:18,040 From one or two big meals a day to six or even nine small ones, 262 00:13:18,040 --> 00:13:20,320 each has been claimed to be better for us 263 00:13:20,320 --> 00:13:22,200 than we've traditionally been told. 264 00:13:22,200 --> 00:13:25,920 So what is the truth about how often we should eat? 265 00:13:25,920 --> 00:13:28,680 Well, with the help of nutritionist, Ian Marber, 266 00:13:28,680 --> 00:13:31,240 we have set up an experiment to see what effect 267 00:13:31,240 --> 00:13:35,040 three very different eating patterns will have on our volunteers. 268 00:13:35,040 --> 00:13:37,240 Mitch, Chloe and Matt all work together 269 00:13:37,240 --> 00:13:38,880 at this call centre in Leeds. 270 00:13:40,680 --> 00:13:44,400 Matt is going to eat just one large meal in the middle of the day, 271 00:13:44,400 --> 00:13:48,360 Chloe will spread her normal daily calories over six meals 272 00:13:48,360 --> 00:13:51,440 and Mitch will stick to the traditional three meals a day. 273 00:13:51,440 --> 00:13:54,440 - I'm quite happy with three square meals. - I know, it's your normal day. 274 00:13:54,440 --> 00:13:56,240 - Yeah. - I'll just watch you, enviously. 275 00:13:56,240 --> 00:13:57,520 CHLOE LAUGHS 276 00:13:57,520 --> 00:14:00,360 Ian and I will be keeping a careful watch on all three 277 00:14:00,360 --> 00:14:02,720 to see how their mealtimes impact on them, 278 00:14:02,720 --> 00:14:05,680 not just physically, but mentally, too. 279 00:14:05,680 --> 00:14:08,520 There are two issues here. First, there is the emotional response 280 00:14:08,520 --> 00:14:11,440 and there's the physiological response and the emotional response 281 00:14:11,440 --> 00:14:14,360 - of watching other people eat is that you want something to eat. - Yeah. 282 00:14:14,360 --> 00:14:17,160 It may be that Matt doesn't normally eat something till lunchtime 283 00:14:17,160 --> 00:14:19,800 anyway, but of course, human nature is, the moment you're told 284 00:14:19,800 --> 00:14:23,520 you can't have something, you want it, that is the way we're built. 285 00:14:23,520 --> 00:14:26,480 8am and it is time for breakfast. 286 00:14:26,480 --> 00:14:29,120 Mitch is about to tuck in to his first of three meals - 287 00:14:29,120 --> 00:14:30,880 a bacon butty. 288 00:14:30,880 --> 00:14:34,240 Chloe is kicking off her six-meal plan with a plate of scrambled eggs 289 00:14:34,240 --> 00:14:35,840 and an apple. 290 00:14:35,840 --> 00:14:40,360 But the only thing on Matt's menu is a rather uninspiring glass of water. 291 00:14:40,360 --> 00:14:42,640 Right, let's tuck in, Mitch. Sorry, Matt! 292 00:14:42,640 --> 00:14:43,680 CHLOE LAUGHS 293 00:14:45,160 --> 00:14:47,880 So, Mitch and Chloe have got a fairly hearty breakfast, 294 00:14:47,880 --> 00:14:49,640 - haven't they? - Yes. Scrambled eggs... 295 00:14:49,640 --> 00:14:51,320 So, of course, she's got protein 296 00:14:51,320 --> 00:14:53,520 and protein breaks down quite slowly into glucose 297 00:14:53,520 --> 00:14:56,720 - so I would expect that to give her energy for two or three hours. - OK. 298 00:14:56,720 --> 00:14:59,440 So, in fact, she would probably be feeling quite normal 299 00:14:59,440 --> 00:15:01,320 and quite sort of powered up. 300 00:15:01,320 --> 00:15:06,240 But Matt hasn't eaten yet today and by mid-morning, he's feeling tired. 301 00:15:06,240 --> 00:15:08,000 His glucose levels will be fairly low. 302 00:15:08,000 --> 00:15:10,000 Physiologically, he'll be feeling one thing, 303 00:15:10,000 --> 00:15:12,720 psychologically, he'll probably be feeling quite deprived. 304 00:15:12,720 --> 00:15:15,000 Chloe however is on six meals a day. 305 00:15:15,000 --> 00:15:17,920 That is very different from her regular eating pattern 306 00:15:17,920 --> 00:15:21,040 and her body is not yet telling her it is ready for the next meal. 307 00:15:21,040 --> 00:15:24,440 She's just about to eat again, she's not actually hungry, 308 00:15:24,440 --> 00:15:27,840 nor really looking forward or wanting to eat again. 309 00:15:27,840 --> 00:15:29,160 If that sort of normal? 310 00:15:29,160 --> 00:15:31,920 From a physiological perspective, entirely normal, 311 00:15:31,920 --> 00:15:35,080 to be expected, but had she had a huge bowl of processed cereal 312 00:15:35,080 --> 00:15:38,720 and a cup of caffeinated coffee with sugar in it, for instance, 313 00:15:38,720 --> 00:15:40,840 the energy may have had similar calories, 314 00:15:40,840 --> 00:15:43,200 the energy it created would have run out very quickly, 315 00:15:43,200 --> 00:15:45,920 simply because they are simple carbohydrates. 316 00:15:45,920 --> 00:15:47,600 It's 11 o'clock in the call centre 317 00:15:47,600 --> 00:15:50,840 and time for Chloe's second meal. 318 00:15:50,840 --> 00:15:54,560 Meanwhile, Mitch is a little peckish but his energy levels are OK. 319 00:15:54,560 --> 00:15:57,360 Poor Matt, though, he has only had that glass of water 320 00:15:57,360 --> 00:16:00,560 and he's feeling really hungry and rather sluggish. 321 00:16:00,560 --> 00:16:02,040 It's not long. 322 00:16:02,040 --> 00:16:05,480 - Not long to lunch. - It is quite long. 323 00:16:05,480 --> 00:16:08,480 It's not long. I need to tell myself it's not long. 324 00:16:08,480 --> 00:16:10,360 Mind over matter. 325 00:16:10,360 --> 00:16:13,360 Matt's one-meal diet may sound extreme 326 00:16:13,360 --> 00:16:17,320 but in fact in Roman times, it was pretty much the norm. 327 00:16:17,320 --> 00:16:19,280 And in many European countries today, 328 00:16:19,280 --> 00:16:21,560 it's still the case that the largest meal of the day 329 00:16:21,560 --> 00:16:25,400 is at lunchtime with a lighter one in the evening. 330 00:16:25,400 --> 00:16:28,080 Research has shown that this approach can help lower 331 00:16:28,080 --> 00:16:32,080 your blood sugar and cholesterol and help you lose weight. 332 00:16:32,080 --> 00:16:35,280 But for Matt, who is running on empty, waiting for his one and only 333 00:16:35,280 --> 00:16:37,920 lunchtime meal is really taking its toll. 334 00:16:37,920 --> 00:16:40,560 I'm really hungry now and I'm now really tired 335 00:16:40,560 --> 00:16:41,880 and a bit foggy headed. 336 00:16:43,040 --> 00:16:47,200 It's finally lunchtime and Matt's only meal of the day is a whopper. 337 00:16:47,200 --> 00:16:50,680 It's roughly the same amount he'd normally get through in a day 338 00:16:50,680 --> 00:16:53,280 and is made up of the kind of foods he likes to eat. 339 00:16:53,280 --> 00:16:57,360 The big difference of course is that today, they are all in one sitting. 340 00:16:57,360 --> 00:16:59,000 Oh, wow, Matt. 341 00:17:00,320 --> 00:17:01,480 Oh, yes. 342 00:17:02,560 --> 00:17:04,560 THEY LAUGH 343 00:17:06,400 --> 00:17:07,880 I went into this quite arrogantly 344 00:17:07,880 --> 00:17:09,760 but this is going to be a bit of a challenge. 345 00:17:09,760 --> 00:17:12,640 You reckon you can eat everything, don't you? I don't think you can. 346 00:17:12,640 --> 00:17:15,160 - I can definitely... - What are you going to start with, Matt? 347 00:17:15,160 --> 00:17:17,000 THEY LAUGH 348 00:17:17,000 --> 00:17:18,960 - Enjoy. - Yeah, let's go. 349 00:17:20,200 --> 00:17:22,560 Chloe is struggling to face eating again 350 00:17:22,560 --> 00:17:25,560 just two hours after her last small meal. 351 00:17:25,560 --> 00:17:29,480 I'm not overly hungry, so even this is over-facing me a little bit, 352 00:17:29,480 --> 00:17:32,240 so that would... I just don't think I could do it. 353 00:17:34,280 --> 00:17:36,960 Matt has a huge pile of food to get through. 354 00:17:36,960 --> 00:17:38,640 In fact, an hour later, 355 00:17:38,640 --> 00:17:42,080 while the others are back at their desks, he is still eating. 356 00:17:45,880 --> 00:17:48,000 I am slowing down much more than I thought I would. 357 00:17:48,000 --> 00:17:51,360 When I first saw it, cos I hadn't eaten the whole day, 358 00:17:51,360 --> 00:17:53,680 I thought I'd easily be able to eat it all, 359 00:17:53,680 --> 00:17:55,600 but I'm starting to struggle now. 360 00:17:55,600 --> 00:17:57,960 We have all skipped breakfast at one stage or another 361 00:17:57,960 --> 00:18:00,760 but certainly wouldn't necessarily sit down 362 00:18:00,760 --> 00:18:03,320 to that enormous amount of food in one go. 363 00:18:03,320 --> 00:18:05,880 And of course, he will have had quite a lot of carbohydrates, 364 00:18:05,880 --> 00:18:08,600 quite a lot of everything, actually, and I suspect afterwards, 365 00:18:08,600 --> 00:18:10,600 he will feel unusually tired, for two reasons. 366 00:18:10,600 --> 00:18:13,040 First of all, the digestive system is working hard, 367 00:18:13,040 --> 00:18:14,240 using up a lot of energy, 368 00:18:14,240 --> 00:18:16,840 and also, he has been running on adrenaline, so effectively, 369 00:18:16,840 --> 00:18:18,680 those adrenal glands will switch off 370 00:18:18,680 --> 00:18:20,920 and so he doesn't have that extra kick, as it were, 371 00:18:20,920 --> 00:18:22,160 and he will begin to relax 372 00:18:22,160 --> 00:18:24,880 and probably find it quite difficult to concentrate. 373 00:18:24,880 --> 00:18:26,840 While Matt struggles to cope 374 00:18:26,840 --> 00:18:29,960 after his one and only massive meal of the day, 375 00:18:29,960 --> 00:18:33,520 Chloe, on her six small meals, is doing rather well. 376 00:18:33,520 --> 00:18:34,760 Chloe's body, by the way, 377 00:18:34,760 --> 00:18:37,840 is actually going to be nicely regulated throughout the day. 378 00:18:37,840 --> 00:18:40,720 That's what I expect, because eating little and often means 379 00:18:40,720 --> 00:18:43,400 you've got glucose being created, which makes energy, 380 00:18:43,400 --> 00:18:45,320 then as soon as the glucose starts to run out 381 00:18:45,320 --> 00:18:47,880 and your blood glucose levels come down, she is going to be 382 00:18:47,880 --> 00:18:51,000 eating again so she will probably make a better food decision. 383 00:18:51,000 --> 00:18:53,760 So, as Chloe gets ready to eat her fourth meal, 384 00:18:53,760 --> 00:18:56,480 Matt has hit a wall and has gone for a lie down. 385 00:18:57,720 --> 00:19:00,640 And that's as you'd expect, isn't it? He's overloaded his body. 386 00:19:00,640 --> 00:19:03,600 He's overloaded, yes, and simply, his lack of energy is simply 387 00:19:03,600 --> 00:19:06,440 because his digestive system is taking up a lot of energy 388 00:19:06,440 --> 00:19:07,960 and leaving less for him. 389 00:19:09,640 --> 00:19:12,800 It's six o'clock and as the workday draws to an end, 390 00:19:12,800 --> 00:19:14,760 Matt is still recovering from his feast. 391 00:19:14,760 --> 00:19:16,960 Chloe is getting ready for meal number five 392 00:19:16,960 --> 00:19:20,400 and Mitch is preparing for his main meal of the day. 393 00:19:20,400 --> 00:19:25,080 He has got soup and chicken with vegetables and dressing. 394 00:19:25,080 --> 00:19:27,200 So I guess this one's mine then. 395 00:19:27,200 --> 00:19:29,880 Yeah, and no guessing which one's Matt's. 396 00:19:29,880 --> 00:19:31,280 Another exciting meal. 397 00:19:33,240 --> 00:19:35,760 This is Mitch's last meal of the day, so hopefully, 398 00:19:35,760 --> 00:19:37,840 it will be enough to see him through. 399 00:19:38,880 --> 00:19:41,920 With the working day over, our volunteers go home 400 00:19:41,920 --> 00:19:44,080 and eight hours after his only meal, 401 00:19:44,080 --> 00:19:47,360 Matt is having a surprising reaction to his lunchtime feast. 402 00:19:47,360 --> 00:19:52,160 I felt fine all evening, I've had no cravings, and surprisingly, 403 00:19:52,160 --> 00:19:54,480 I think I like this diet more as the day has gone on. 404 00:19:54,480 --> 00:19:56,040 So, it was a big effort at lunch, 405 00:19:56,040 --> 00:19:58,440 it was a big effort in the morning to not eat anything 406 00:19:58,440 --> 00:20:01,280 but now I feel normal, I think it's worked out OK over the whole day. 407 00:20:01,280 --> 00:20:03,440 I could get used to it. 408 00:20:03,440 --> 00:20:04,960 Mitch is feeling good, too, 409 00:20:04,960 --> 00:20:09,000 although he has had less of a change from his normal routine. 410 00:20:09,000 --> 00:20:12,120 I'm still feeling quite energetic, not feeling tired, 411 00:20:12,120 --> 00:20:15,640 usually feel a bit more tired at this point in the day. 412 00:20:15,640 --> 00:20:18,080 Erm, I'm definitely not hungry 413 00:20:18,080 --> 00:20:21,800 and have not been tempted to eat anything. 414 00:20:21,800 --> 00:20:24,960 There are lots of conflicting claims about when is best to eat 415 00:20:24,960 --> 00:20:27,320 but it is generally believed that eating a big meal 416 00:20:27,320 --> 00:20:29,920 just before bed means the body is more likely to store 417 00:20:29,920 --> 00:20:33,120 calories as fat rather than burn it off as energy. 418 00:20:33,120 --> 00:20:35,240 Having your biggest meal at lunchtime 419 00:20:35,240 --> 00:20:37,840 and something lighter in the evening has the opposite effect 420 00:20:37,840 --> 00:20:39,440 and like Chloe's six-meal plan, 421 00:20:39,440 --> 00:20:41,480 has been shown to help weight loss, too, 422 00:20:41,480 --> 00:20:44,880 probably because, as Chloe is discovering, it keeps you full. 423 00:20:45,960 --> 00:20:49,000 It's time for her sixth and final meal of the day. 424 00:20:49,000 --> 00:20:52,720 I'm not really hungry, I was sort of relaxed on the sofa, 425 00:20:52,720 --> 00:20:55,960 I don't usually eat at this time so I am not used to it. 426 00:20:55,960 --> 00:20:58,240 Erm, but I'm going to eat it anyway. 427 00:20:59,640 --> 00:21:03,680 While eating so often was a struggle for Chloe, she was never hungry, 428 00:21:03,680 --> 00:21:07,480 so you could say she fared the best in today's experiment. 429 00:21:07,480 --> 00:21:10,480 Maybe that is because her mini mealtimes perhaps came closest 430 00:21:10,480 --> 00:21:13,160 to what many experts do recommend. 431 00:21:13,160 --> 00:21:16,000 Breakfast within an hour of getting up, 432 00:21:16,000 --> 00:21:18,320 lunch three to four hours later, 433 00:21:18,320 --> 00:21:20,560 then a mid-afternoon snack, 434 00:21:20,560 --> 00:21:24,040 dinner around six to avoid overloading your body before bed 435 00:21:24,040 --> 00:21:27,560 and finally, a late snack to keep you full. 436 00:21:27,560 --> 00:21:29,680 But while three meals and two healthy snacks 437 00:21:29,680 --> 00:21:32,400 might generally be considered the best approach, 438 00:21:32,400 --> 00:21:35,160 Ian says there is no need to get too hung up on exactly 439 00:21:35,160 --> 00:21:39,120 how many meals you split your daily calories into. 440 00:21:39,120 --> 00:21:41,600 What has happened is that the human body is very adaptable 441 00:21:41,600 --> 00:21:44,440 and so if they were to continue this experiment for weeks and weeks 442 00:21:44,440 --> 00:21:46,920 and weeks, so eat once a day, three times a day, 443 00:21:46,920 --> 00:21:48,320 five or six times a day, 444 00:21:48,320 --> 00:21:52,480 the metabolism adapts and what will happen over a period of time 445 00:21:52,480 --> 00:21:55,200 is that you begin to become very used to what you are doing. 446 00:21:55,200 --> 00:21:58,640 They all took positives and negatives from it, really. 447 00:21:58,640 --> 00:22:02,120 - Mitch being probably the least affected, but... - Yes. - ..there were 448 00:22:02,120 --> 00:22:05,040 certainly very interesting parts of all three of them. 449 00:22:05,040 --> 00:22:08,600 I wouldn't want to be Matt, though. Couldn't do one a day. 450 00:22:08,600 --> 00:22:12,920 Do you know at what time of day your metabolism is most efficient? 451 00:22:12,920 --> 00:22:15,720 If you are an early riser, you might need a big breakfast 452 00:22:15,720 --> 00:22:17,280 or if you are a night owl, 453 00:22:17,280 --> 00:22:20,680 studies show it may be better for you to have a large lunch. 454 00:22:20,680 --> 00:22:23,840 Go to bbc.co.uk/food 455 00:22:23,840 --> 00:22:26,720 to take our test to find out what is right for you. 456 00:22:29,880 --> 00:22:30,920 Still to come... 457 00:22:30,920 --> 00:22:33,480 we find out if the Meegans are any closer to proving 458 00:22:33,480 --> 00:22:36,640 whether breakfast really is the most important meal of the day. 459 00:22:36,640 --> 00:22:38,560 Oh, God. 460 00:22:38,560 --> 00:22:40,880 That looks disgusting. 461 00:22:40,880 --> 00:22:42,720 That is ridiculous. 462 00:22:42,720 --> 00:22:45,120 And we get to the bottom of warnings about the safety 463 00:22:45,120 --> 00:22:47,600 of some of the cooking oils we use every day. 464 00:22:50,600 --> 00:22:52,520 But first... 465 00:22:52,520 --> 00:22:55,960 The best way to cook your food has been debated for centuries 466 00:22:55,960 --> 00:22:58,440 and I can't see that changing any time soon. 467 00:22:59,760 --> 00:23:01,960 - How are you? - Very well, Joe, how are you? 468 00:23:01,960 --> 00:23:04,920 But even as a fruit and veg trader, I hadn't fully appreciated 469 00:23:04,920 --> 00:23:07,560 what an amazing difference the cooking method you choose 470 00:23:07,560 --> 00:23:11,280 can make to the amount of goodness you get when you eat it. 471 00:23:11,280 --> 00:23:15,120 Take for instance, one of my bestsellers - the simple carrot. 472 00:23:15,120 --> 00:23:18,080 Could I ask you, how would you cook this? 473 00:23:18,080 --> 00:23:19,560 Oh... 474 00:23:19,560 --> 00:23:21,480 - generally, boil it. - Steam it. 475 00:23:21,480 --> 00:23:24,680 I might peel it, chop it into small bits 476 00:23:24,680 --> 00:23:26,960 and braise it in the oven with a lot of butter. 477 00:23:26,960 --> 00:23:30,120 - I have got a carrot here... - Mm-hmm. - How would you cook that? 478 00:23:30,120 --> 00:23:32,800 - Erm, I'd boil it or roast it. - You'd give it to her! 479 00:23:32,800 --> 00:23:34,480 I would cook that whole, 480 00:23:34,480 --> 00:23:37,360 I would boil it for about ten minutes then roast it whole. 481 00:23:37,360 --> 00:23:39,600 - Oh, would you? - Yeah. - Very good. 482 00:23:39,600 --> 00:23:41,840 Olive oil, maybe rapeseed oil. 483 00:23:41,840 --> 00:23:44,440 - A bit of thyme and garlic. Delicious. - Very nice. 484 00:23:44,440 --> 00:23:47,360 Sounds delicious. Do you think that is the healthiest way to cook it? 485 00:23:47,360 --> 00:23:49,480 No, it's not, but it's delicious. 486 00:23:49,480 --> 00:23:51,640 Do you think that is the healthiest way to cook it? 487 00:23:51,640 --> 00:23:54,080 - Erm, probably steaming it would be the healthiest. - Yeah. 488 00:23:54,080 --> 00:23:55,520 - Steam it. - Steam it? 489 00:23:55,520 --> 00:23:58,120 - If you were cooking, yeah. - OK. - Microwave? In the microwave? 490 00:23:58,120 --> 00:24:01,960 - Microwave. Yeah, maybe. - Posh, she is. Steam. - Steam? Steam? 491 00:24:02,960 --> 00:24:05,600 I'd probably go for the steaming option, too. 492 00:24:05,600 --> 00:24:08,680 But as always, there is no shortage of conflicting headlines 493 00:24:08,680 --> 00:24:11,880 telling us which way is apparently the best to cook our veg. 494 00:24:11,880 --> 00:24:15,760 Some claiming a particular method would kill all the nutrients. 495 00:24:15,760 --> 00:24:17,880 Others insisting it would give you more. 496 00:24:17,880 --> 00:24:21,640 So to try and settle this properly, we are going to put it to the test. 497 00:24:23,960 --> 00:24:26,400 We have called in the help of Professor Graham Bonwick 498 00:24:26,400 --> 00:24:29,640 and his team at the University of Chester's Food Centre. 499 00:24:32,440 --> 00:24:36,480 They are going to steam, stir-fry, boil and microwave 500 00:24:36,480 --> 00:24:37,840 a bunch of carrots, 501 00:24:37,840 --> 00:24:41,080 testing the level of vitamin C inside before and after cooking 502 00:24:41,080 --> 00:24:44,280 to see which method keeps those vitamins most intact. 503 00:24:46,400 --> 00:24:50,240 Of course, carrots contain a lot more goodness than just vitamin C, 504 00:24:50,240 --> 00:24:53,640 but because heat kills vitamin C very quickly, its levels will drop 505 00:24:53,640 --> 00:24:56,360 more than anything else during cooking, which makes this 506 00:24:56,360 --> 00:25:00,280 an ideal test to measure the impact different cooking methods can have. 507 00:25:01,680 --> 00:25:03,360 Because of the heating involved, 508 00:25:03,360 --> 00:25:07,240 they'll all have some sort of effect on the nutrients within the carrots. 509 00:25:07,240 --> 00:25:12,280 Typically, I think we would expect to see losses in the levels 510 00:25:12,280 --> 00:25:15,760 of nutrients within something like carrots and those losses would 511 00:25:15,760 --> 00:25:20,800 probably range between about 25% and 40% of what was there originally. 512 00:25:20,800 --> 00:25:22,880 To lock in more of those vitamins, 513 00:25:22,880 --> 00:25:24,920 here is a tip you probably never knew. 514 00:25:24,920 --> 00:25:27,520 Before you even start cooking your carrots, 515 00:25:27,520 --> 00:25:29,640 keep an eye on how thin you slice them. 516 00:25:31,720 --> 00:25:35,400 Although you will cook faster with smaller pieces, potentially, 517 00:25:35,400 --> 00:25:37,760 because they have a bigger surface area 518 00:25:37,760 --> 00:25:40,640 and a greater likelihood of contact with air, that will actually 519 00:25:40,640 --> 00:25:42,880 speed up and breakdown of some of the nutrients, 520 00:25:42,880 --> 00:25:45,920 particularly vitamin C, so it is usually recommended 521 00:25:45,920 --> 00:25:48,200 that if you want to preserve nutrients, 522 00:25:48,200 --> 00:25:52,600 you don't chop up your veg into very small pieces. 523 00:25:53,680 --> 00:25:56,560 So, cooking carrots whole and then slicing them 524 00:25:56,560 --> 00:26:00,280 will preserve more vitamin C than slicing before you cook. 525 00:26:00,280 --> 00:26:03,400 I'll bet that's not the way most of us usually do it. 526 00:26:03,400 --> 00:26:05,800 And the same applies for other veg, too. 527 00:26:06,880 --> 00:26:10,520 You can steam cauliflower florets and broccoli florets, 528 00:26:10,520 --> 00:26:12,680 that sort of thing, fairly whole, so again, 529 00:26:12,680 --> 00:26:14,560 that reduces the impact on them. 530 00:26:17,160 --> 00:26:20,160 While it is inevitable that our carrots will lose some of 531 00:26:20,160 --> 00:26:23,800 their vitamin content, whichever way they are cooked, an obvious way to 532 00:26:23,800 --> 00:26:27,440 guarantee you will get 100% of that vitamin C is to eat them raw. 533 00:26:28,920 --> 00:26:32,320 But that way, you will miss out on some other goodies, 534 00:26:32,320 --> 00:26:35,080 because it is only during cooking that carrots release 535 00:26:35,080 --> 00:26:37,720 an important antioxidant called lycopene, 536 00:26:37,720 --> 00:26:41,680 which has been associated with reduced risk of some cancers, 537 00:26:41,680 --> 00:26:45,480 so cooked carrots have a real extra benefit. 538 00:26:45,480 --> 00:26:48,200 And in fact, quite a few veg, including peppers, 539 00:26:48,200 --> 00:26:52,040 cabbage and asparagus, turn out to be better cooked because again, 540 00:26:52,040 --> 00:26:55,880 that is when some of the antioxidants and nutrients are unlocked. 541 00:26:55,880 --> 00:26:57,880 The same is true for spinach. 542 00:26:57,880 --> 00:27:02,320 Eat it raw and you will get more B vitamins, vitamin C and potassium 543 00:27:02,320 --> 00:27:05,880 but the leaves contain an acid that actively stops some other nutrients 544 00:27:05,880 --> 00:27:07,520 being absorbed by the body. 545 00:27:07,520 --> 00:27:09,360 The cooking process kills that acid, 546 00:27:09,360 --> 00:27:11,480 letting you get more of the goodness. 547 00:27:14,360 --> 00:27:15,600 Back at the lab, 548 00:27:15,600 --> 00:27:18,440 Graham and his team have finished their carrot cooking test. 549 00:27:18,440 --> 00:27:19,560 There was a clear winner 550 00:27:19,560 --> 00:27:22,640 when it came to which one of the four methods kept in 551 00:27:22,640 --> 00:27:26,040 the most vitamin C, and it wasn't the one I was expecting. 552 00:27:26,040 --> 00:27:27,760 The winner is stir-frying. 553 00:27:27,760 --> 00:27:30,920 That has preserved most of the vitamins and minerals 554 00:27:30,920 --> 00:27:34,400 within the carrots, because you tend to cook it very quickly 555 00:27:34,400 --> 00:27:37,240 and the overall effect on the food is reduced. 556 00:27:39,480 --> 00:27:44,040 Stir-frying preserved a whopping 89.8% of the carrots' vitamin C. 557 00:27:45,560 --> 00:27:47,440 Steaming was the next most effective 558 00:27:47,440 --> 00:27:50,480 but it was way behind with just 42.9%. 559 00:27:52,040 --> 00:27:53,640 Next came boiling, 560 00:27:53,640 --> 00:27:57,040 after which 41.2% of the vitamin C was left. 561 00:27:58,320 --> 00:28:00,600 Then finally, the microwave, 562 00:28:00,600 --> 00:28:05,200 which on this occasion, kept only 25.3% of the vitamin C in place. 563 00:28:07,280 --> 00:28:08,880 That was a real surprise to me, 564 00:28:08,880 --> 00:28:11,080 as there is plenty of other research suggesting 565 00:28:11,080 --> 00:28:15,080 microwaves are better for preserving nutrients than methods like boiling, 566 00:28:15,080 --> 00:28:19,160 as you will typically have a shorter cooking time and use less water. 567 00:28:19,160 --> 00:28:20,360 Not only that, 568 00:28:20,360 --> 00:28:23,360 but microwaves are very efficient in breaking down the cell walls 569 00:28:23,360 --> 00:28:25,920 of the veg, meaning some of those other vital nutrients 570 00:28:25,920 --> 00:28:27,360 are more easily released. 571 00:28:29,800 --> 00:28:33,200 But as for that great result for the stir-fried veg, well, it seems 572 00:28:33,200 --> 00:28:36,920 that is no fluke as earlier this year, a new study led to headlines 573 00:28:36,920 --> 00:28:39,800 declaring that frying is a better way to lock in nutrients 574 00:28:39,800 --> 00:28:40,840 than boiling. 575 00:28:42,000 --> 00:28:46,200 Although, of course, then comes the question of which oil to use. 576 00:28:46,200 --> 00:28:48,120 And as we will see later in the programme, 577 00:28:48,120 --> 00:28:50,240 that opens up a whole new can of worms. 578 00:28:58,240 --> 00:29:00,560 Earlier in the programme, we left the Meegan family 579 00:29:00,560 --> 00:29:03,320 from Liverpool halfway through their experiment to find out 580 00:29:03,320 --> 00:29:06,680 whether breakfast really is the most important meal of the day, 581 00:29:06,680 --> 00:29:09,080 and if so, which is the best breakfast? 582 00:29:09,080 --> 00:29:11,880 Well, I was delighted to see confirmation that a cooked breakfast 583 00:29:11,880 --> 00:29:13,040 can be really healthy. 584 00:29:13,040 --> 00:29:15,640 My old mum would be saying, "See? Told you so." 585 00:29:15,640 --> 00:29:17,480 But let's find out if the same can be said 586 00:29:17,480 --> 00:29:19,320 for some other popular choices. 587 00:29:20,680 --> 00:29:22,680 With some studies suggesting that breakfast 588 00:29:22,680 --> 00:29:24,480 isn't all it's cracked up to be, 589 00:29:24,480 --> 00:29:27,720 we've asked the Meegan family to help us find out once and for all 590 00:29:27,720 --> 00:29:31,440 if breakfast truly does give you the best start to the day. 591 00:29:31,440 --> 00:29:36,040 We have eaten everything here except that one piece of toast. 592 00:29:36,040 --> 00:29:38,480 They are road testing a bunch of breakfasts 593 00:29:38,480 --> 00:29:40,320 to see how each makes them feel. 594 00:29:40,320 --> 00:29:41,960 They all loved the full English 595 00:29:41,960 --> 00:29:44,880 but the sugary cereal did not go down too well with mum Mandy 596 00:29:44,880 --> 00:29:46,480 and 11-year-old Tilly, 597 00:29:46,480 --> 00:29:49,200 even though it was Oscar's favourite. 598 00:29:49,200 --> 00:29:52,240 It just is non-descript, it's like having sweets. 599 00:29:54,040 --> 00:29:56,040 Now, it's day three. 600 00:29:56,040 --> 00:29:58,440 - THEY ALL GROAN - Oh, God. 601 00:30:00,840 --> 00:30:04,120 - What is it, porridge? - No, it's... 602 00:30:04,120 --> 00:30:06,320 - That looks disgusting. - This... 603 00:30:06,320 --> 00:30:08,320 It's ridiculous. 604 00:30:08,320 --> 00:30:09,720 It's actually granola. 605 00:30:09,720 --> 00:30:12,800 And it's definitely not a hit with the Meegans. 606 00:30:12,800 --> 00:30:15,040 This takes me ages to chew. 607 00:30:16,200 --> 00:30:19,200 But it's too sweet for me. It's too sugary. 608 00:30:19,200 --> 00:30:22,840 It is quite healthy. You know, it's healthy. 609 00:30:22,840 --> 00:30:26,080 It's easy to see why Tilly might think that the granola is healthy. 610 00:30:26,080 --> 00:30:29,160 The oats in it are full of fibre, vitamins and minerals 611 00:30:29,160 --> 00:30:33,040 and the nuts and seeds are packed with protein and good fats. 612 00:30:33,040 --> 00:30:35,920 But is it any better than Oscar's favourite cereal, 613 00:30:35,920 --> 00:30:38,160 or, indeed, the full English breakfast? 614 00:30:38,160 --> 00:30:40,400 We asked customers in this cafe to tell us 615 00:30:40,400 --> 00:30:44,040 which of our three breakfasts so far is the healthiest. 616 00:30:44,040 --> 00:30:46,600 So here we have the granola, with a little bit of yoghurt. 617 00:30:46,600 --> 00:30:48,000 We have the full English here. 618 00:30:48,000 --> 00:30:49,800 And then this is just sugary cereal. 619 00:30:49,800 --> 00:30:52,280 Which do you think is the most healthy here? 620 00:30:52,280 --> 00:30:54,360 Well, my preference would be the granola 621 00:30:54,360 --> 00:30:55,920 and that is what I would have. 622 00:30:55,920 --> 00:30:57,680 - You would have that every day? - Yes. 623 00:30:57,680 --> 00:31:00,600 I think the fried, because that's what we're hearing now. 624 00:31:00,600 --> 00:31:03,800 You know, that eggs are good for you, that bacon... 625 00:31:04,880 --> 00:31:08,000 ..is good and you have the tomato. 626 00:31:08,000 --> 00:31:10,400 Which one do you think is the most healthy? 627 00:31:10,400 --> 00:31:12,400 Er, well, obviously... 628 00:31:12,400 --> 00:31:15,400 - I would go with the granola, but I think it's a trick. - Right. 629 00:31:16,560 --> 00:31:19,480 - I don't trick anybody. - No! I'm not saying you do trick. 630 00:31:19,480 --> 00:31:20,800 LAUGHTER 631 00:31:20,800 --> 00:31:24,240 Overall, most believe that the granola has the fewest calories. 632 00:31:24,240 --> 00:31:26,640 But is that really the case? 633 00:31:26,640 --> 00:31:29,480 - Looking at the calorie intake... - OK. - Yeah. 634 00:31:29,480 --> 00:31:30,960 ..this one had... 635 00:31:30,960 --> 00:31:32,680 402 calories in that portion. 636 00:31:32,680 --> 00:31:34,040 - OK? - OK. 637 00:31:34,040 --> 00:31:35,640 The fried has got... 638 00:31:35,640 --> 00:31:37,280 416. 639 00:31:37,280 --> 00:31:40,120 - But the granola is the worst, in terms of calories. - Oh, my goodness. 640 00:31:40,120 --> 00:31:42,240 It's got 463. 641 00:31:42,240 --> 00:31:43,680 Wow! 642 00:31:43,680 --> 00:31:46,120 The granola, which you think is the most healthy, 643 00:31:46,120 --> 00:31:48,240 is 463 calories. 644 00:31:48,240 --> 00:31:52,120 - Really? - So the highest calories of all three. Cor! 645 00:31:52,120 --> 00:31:53,760 That looks so much better, doesn't it? 646 00:31:53,760 --> 00:31:55,200 LAUGHTER 647 00:31:55,200 --> 00:31:56,560 In terms of calories, 648 00:31:56,560 --> 00:32:00,000 the cooked breakfast is the best of these three by far. 649 00:32:00,000 --> 00:32:02,640 And while you might assume that granola is a healthy choice, 650 00:32:02,640 --> 00:32:04,400 that's not always the case. 651 00:32:04,400 --> 00:32:06,160 I don't think we can go to a shop 652 00:32:06,160 --> 00:32:08,280 and pick up a packet of granola off the shelf 653 00:32:08,280 --> 00:32:10,760 and make the assumption that that's going to be healthy. 654 00:32:10,760 --> 00:32:13,680 And that's down to one crucial ingredient. 655 00:32:13,680 --> 00:32:16,720 One of the things about a granola is that it's crunchy 656 00:32:16,720 --> 00:32:19,760 and, to make it crunchy, they are putting sugar in that 657 00:32:19,760 --> 00:32:22,920 that they are going to then bake and give it that lovely texture. 658 00:32:22,920 --> 00:32:25,760 So we should look at the carbohydrates of which sugars 659 00:32:25,760 --> 00:32:29,680 on the back of the packet and choose one which is lower sugar. 660 00:32:29,680 --> 00:32:31,160 But take the sugar away 661 00:32:31,160 --> 00:32:34,320 and Yvonne says you would be left with a healthy breakfast. 662 00:32:34,320 --> 00:32:36,440 The oats are going to be good for us, 663 00:32:36,440 --> 00:32:40,200 because oats are going to help us to have a good store of vitamins 664 00:32:40,200 --> 00:32:43,000 and minerals and fibre that reduces cholesterol as well. 665 00:32:43,000 --> 00:32:44,560 So the oats are a great start 666 00:32:44,560 --> 00:32:46,840 and then there are the nuts and the seeds. 667 00:32:46,840 --> 00:32:49,480 The nuts and the seeds, of course, are going to bring us protein 668 00:32:49,480 --> 00:32:51,720 and they are fatty, so they are going to be calorific, 669 00:32:51,720 --> 00:32:54,360 but they're bringing us good fats. 670 00:32:54,360 --> 00:32:57,280 If you love the crunch of granola, but not the sugar, 671 00:32:57,280 --> 00:32:59,680 Yvonne suggests adding some rolled oats to the bag 672 00:32:59,680 --> 00:33:02,200 to make the sweetness go further. 673 00:33:02,200 --> 00:33:03,960 Meanwhile, back in Liverpool, 674 00:33:03,960 --> 00:33:07,640 the granola hasn't left Mandy feeling ready for a busy day. 675 00:33:07,640 --> 00:33:10,360 I don't feel particularly energised. 676 00:33:10,360 --> 00:33:12,760 I feel a bit sluggish, if I'm honest. 677 00:33:12,760 --> 00:33:16,120 But at school, Tilly who normally doesn't eat at all in the morning 678 00:33:16,120 --> 00:33:19,480 has found that the breakfast so far is starting to change her mind. 679 00:33:20,640 --> 00:33:23,400 When I have breakfast, I do feel more like I have energy, 680 00:33:23,400 --> 00:33:24,840 because I'm more full up as well. 681 00:33:24,840 --> 00:33:26,760 So I'm not thinking about food as much 682 00:33:26,760 --> 00:33:31,440 and I can go on the day without eating any snacks at all, really. 683 00:33:33,520 --> 00:33:36,000 It's the final day of our breakfast experiment. 684 00:33:36,000 --> 00:33:38,560 And there's an unexpected twist for the family. 685 00:33:40,160 --> 00:33:41,200 You open. 686 00:33:43,960 --> 00:33:46,600 - ALL: - Oh! 687 00:33:46,600 --> 00:33:48,840 Nothing. 688 00:33:48,840 --> 00:33:50,400 What's going on? 689 00:33:50,400 --> 00:33:52,920 I actually want some breakfast now. I'm starving now. 690 00:33:52,920 --> 00:33:55,440 - Now there's nothing there. - LAUGHTER 691 00:33:55,440 --> 00:33:58,640 Uh-oh, Yvonne has sent the box empty, to compare how different 692 00:33:58,640 --> 00:34:01,400 the family would feel about eating nothing at all. 693 00:34:01,400 --> 00:34:03,680 And, although that used to be the norm for Tilly, 694 00:34:03,680 --> 00:34:07,040 after just three days, she's been won over. 695 00:34:07,040 --> 00:34:09,760 I feel a bit disappointed, cos I was expecting something to eat. 696 00:34:09,760 --> 00:34:12,160 So I think I am going to be a bit hungry throughout the day 697 00:34:12,160 --> 00:34:14,520 and I'm going to have less energy as well. 698 00:34:14,520 --> 00:34:16,800 And, to Yvonne, that's no surprise. 699 00:34:16,800 --> 00:34:19,720 While there are studies suggesting that skipping breakfast may not 700 00:34:19,720 --> 00:34:22,600 significantly impact the body's metabolism, 701 00:34:22,600 --> 00:34:26,480 or even help weight loss, Yvonne firmly believes that feeling hungry 702 00:34:26,480 --> 00:34:30,560 all morning will have a negative impact on your general well-being. 703 00:34:30,560 --> 00:34:32,760 We know how it feels if we don't have breakfast, 704 00:34:32,760 --> 00:34:34,080 that it doesn't feel so good. 705 00:34:34,080 --> 00:34:37,200 It does seem some people can get away with it more than others. 706 00:34:37,200 --> 00:34:39,720 We are all different in our genetic make-up. 707 00:34:39,720 --> 00:34:42,960 But science is telling us that, no, it's not a good thing. 708 00:34:42,960 --> 00:34:45,840 There was an interesting study in America and it didn't prove 709 00:34:45,840 --> 00:34:48,560 that breakfast was the most important meal of the day, 710 00:34:48,560 --> 00:34:51,400 but I think what it did show, in terms of our whole health, 711 00:34:51,400 --> 00:34:54,760 is that people who eat breakfast were the healthier people. 712 00:34:54,760 --> 00:34:56,920 And it's not just our bodies that benefit. 713 00:34:56,920 --> 00:34:58,400 Our brains do as well. 714 00:34:58,400 --> 00:35:00,560 Our energy supply 715 00:35:00,560 --> 00:35:03,200 and whether our energy is fluctuating up and down 716 00:35:03,200 --> 00:35:05,520 really affects our mental performance. 717 00:35:05,520 --> 00:35:08,960 So when our blood sugar is low, we get more forgetful, 718 00:35:08,960 --> 00:35:11,680 we can't concentrate as well, we get more irritable. 719 00:35:11,680 --> 00:35:13,240 So our mind is very closely... 720 00:35:13,240 --> 00:35:15,880 Cos it needs fuelling, just like the rest of the body. 721 00:35:15,880 --> 00:35:18,760 Our mind is very closely linked to our blood sugar levels 722 00:35:18,760 --> 00:35:22,640 and what we're really looking for is stability throughout the day. 723 00:35:22,640 --> 00:35:24,400 And after having no breakfast, 724 00:35:24,400 --> 00:35:27,600 that's something Tilly certainly didn't feel. 725 00:35:27,600 --> 00:35:29,960 After having no breakfast this morning, 726 00:35:29,960 --> 00:35:33,720 I felt more hungry in school and in lesson time, I was just hungry. 727 00:35:33,720 --> 00:35:37,560 So I was thinking more about food than I was with lessons. 728 00:35:37,560 --> 00:35:40,640 With the experiment over, Yvonne has come to see 729 00:35:40,640 --> 00:35:44,120 which was the family's favourite breakfast overall. 730 00:35:44,120 --> 00:35:48,640 For me, the breakfast, the cereals have not gone well for me 731 00:35:48,640 --> 00:35:50,480 cos I'm not a cereal person. 732 00:35:50,480 --> 00:35:52,680 And what about for you, Tilly? How did that go? 733 00:35:52,680 --> 00:35:55,440 I've enjoyed having breakfast, but because I'm going to school, 734 00:35:55,440 --> 00:35:57,160 I don't really have time for breakfast. 735 00:35:57,160 --> 00:35:59,160 So I've enjoyed having breakfast of a morning. 736 00:35:59,160 --> 00:36:01,520 And what about the full English? How did that go for you? 737 00:36:01,520 --> 00:36:02,680 What was good about that? 738 00:36:02,680 --> 00:36:04,920 I just felt fuller. Like usually, of a morning, 739 00:36:04,920 --> 00:36:06,800 I don't get full until, like, lunchtime. 740 00:36:06,800 --> 00:36:07,960 So that's really quick! 741 00:36:07,960 --> 00:36:10,880 - That you have seen the benefits of having breakfast. - Yeah. 742 00:36:10,880 --> 00:36:14,400 - And how about you, Oscar? - Um... 743 00:36:14,400 --> 00:36:18,240 My favourite breakfast was the full English breakfast. 744 00:36:18,240 --> 00:36:19,840 The Meegans loved it. 745 00:36:19,840 --> 00:36:22,960 And whilst a full-on meaty fry-up should not be a daily choice, 746 00:36:22,960 --> 00:36:25,680 a grilled breakfast with some healthy substitutes 747 00:36:25,680 --> 00:36:28,280 doesn't have to be just an occasional treat. 748 00:36:28,280 --> 00:36:30,800 But if a cooked breakfast is just too much faff for you, 749 00:36:30,800 --> 00:36:34,080 the morning meal most experts swear by is porridge. 750 00:36:34,080 --> 00:36:37,480 It's super-nutritious and studies have even shown that whole grains 751 00:36:37,480 --> 00:36:41,520 like oats can reduce your risk of fatal heart conditions. 752 00:36:41,520 --> 00:36:45,640 Adding fruits, nuts and seeds can bring extra vitamins and fibre 753 00:36:45,640 --> 00:36:48,320 but be very careful with sweet toppings like honey, 754 00:36:48,320 --> 00:36:51,040 which can trigger blood sugar ups and downs. 755 00:36:51,040 --> 00:36:53,760 Another healthy choice is a simple boiled egg, 756 00:36:53,760 --> 00:36:57,440 which is packed with protein, fats and essential amino acids. 757 00:36:57,440 --> 00:37:00,040 Add in some wholemeal soldiers as well to dip 758 00:37:00,040 --> 00:37:02,440 and the fibre makes it more filling. 759 00:37:02,440 --> 00:37:04,560 But what's the healthiest breakfast of all? 760 00:37:04,560 --> 00:37:06,800 Well, of course, it's the one nutritionists eat. 761 00:37:06,800 --> 00:37:08,160 What do you have for breakfast? 762 00:37:08,160 --> 00:37:11,520 I might have a boiled egg, mashed up onto some rye toast 763 00:37:11,520 --> 00:37:14,920 with some sun-dried tomato paste and a handful of spinach. 764 00:37:14,920 --> 00:37:17,680 If I've got time, then I probably have a cooked breakfast 765 00:37:17,680 --> 00:37:20,840 but probably with asparagus - I love asparagus at breakfast. 766 00:37:20,840 --> 00:37:22,760 Three months on and a full English 767 00:37:22,760 --> 00:37:25,480 is firmly on the Meegans' weekend breakfast menu. 768 00:37:25,480 --> 00:37:28,000 And in the week, while Tilly still finds it hard 769 00:37:28,000 --> 00:37:30,960 to find the time for breakfast before she leaves the house, 770 00:37:30,960 --> 00:37:34,040 Mandy is at least able to encourage her to take a banana 771 00:37:34,040 --> 00:37:35,640 to eat on the way to school, 772 00:37:35,640 --> 00:37:38,760 while she tucks in to her much-loved smoothies. 773 00:37:42,560 --> 00:37:46,040 If you firmly believe breakfast is the most important meal of the day, 774 00:37:46,040 --> 00:37:49,360 and you're looking for new ideas for a healthy breakfast, go to... 775 00:37:51,080 --> 00:37:53,360 ..for fresh and easy recipes to start your day. 776 00:37:53,360 --> 00:37:55,840 From bacon and eggs to crumpets and pancakes, 777 00:37:55,840 --> 00:37:59,600 you'll find delicious and healthy alternatives to get you going. 778 00:38:03,520 --> 00:38:06,280 Now, long championed by celebrity chefs, 779 00:38:06,280 --> 00:38:09,560 olive oil was supposed to be our healthy friend in the kitchen. 780 00:38:09,560 --> 00:38:12,400 And, finally, some more olive oil... 781 00:38:12,400 --> 00:38:15,000 Can't have enough olive oil in this dish. 782 00:38:15,000 --> 00:38:17,280 As a dressing on salads or to cook with, 783 00:38:17,280 --> 00:38:19,600 we were told that if we used olive oil, 784 00:38:19,600 --> 00:38:22,200 then at least we were doing something right. 785 00:38:22,200 --> 00:38:24,800 But, in recent years, some reports have questioned 786 00:38:24,800 --> 00:38:27,600 whether cooking with olive oil is such a good idea. 787 00:38:27,600 --> 00:38:29,040 And, indeed, made us wonder 788 00:38:29,040 --> 00:38:33,400 whether we should be using any sort of oil to cook with at all. 789 00:38:33,400 --> 00:38:35,440 What oil do you cook with? 790 00:38:35,440 --> 00:38:38,400 Um...probably olive oil most of the time. 791 00:38:38,400 --> 00:38:39,480 Olive oil? OK. 792 00:38:39,480 --> 00:38:41,600 And do you think that's the best oil to cook with? 793 00:38:41,600 --> 00:38:43,200 It's better than vegetable oil. 794 00:38:43,200 --> 00:38:45,480 It's always one of the ones that's in my recipe books, 795 00:38:45,480 --> 00:38:47,920 - so that is probably why I pick it! - It's better than lard. 796 00:38:47,920 --> 00:38:50,440 I think butter's probably the healthiest, actually. 797 00:38:50,440 --> 00:38:52,480 - Rapeseed oil. - OK, and why is that? 798 00:38:52,480 --> 00:38:55,400 Because it has been advertised as being good 799 00:38:55,400 --> 00:38:57,560 and it's supposed to be good for heating. 800 00:38:57,560 --> 00:39:01,040 Better than olive oil, if you use a little bit to cook with. 801 00:39:01,040 --> 00:39:02,280 Olive oil most commonly 802 00:39:02,280 --> 00:39:05,160 or sometimes sunflower oil if you don't want the flavour 803 00:39:05,160 --> 00:39:08,840 or groundnut oil if we are doing stir-fries or something. 804 00:39:08,840 --> 00:39:10,480 And butter! 805 00:39:10,480 --> 00:39:11,800 So who's right? 806 00:39:11,800 --> 00:39:13,760 We asked nutritionist Linia Patel 807 00:39:13,760 --> 00:39:16,560 to help clarify which oils to put in your pan. 808 00:39:16,560 --> 00:39:19,520 There's lots of confusion around what types of oils 809 00:39:19,520 --> 00:39:21,040 you should use for cooking. 810 00:39:21,040 --> 00:39:24,160 Very commonly, people think that olive oil is really good for them, 811 00:39:24,160 --> 00:39:27,840 so they tend to use olive oil in all their cooking. 812 00:39:27,840 --> 00:39:31,000 Now, when cooking oils get hot, they start to smoke, 813 00:39:31,000 --> 00:39:33,240 although at what temperature that happens 814 00:39:33,240 --> 00:39:36,320 depends on which type of oil you're using. 815 00:39:36,320 --> 00:39:38,640 Heat continuously beyond that smoke point, 816 00:39:38,640 --> 00:39:41,680 and the chemical make-up of some oils can change. 817 00:39:41,680 --> 00:39:44,040 In a way that, again, depending on the oil, 818 00:39:44,040 --> 00:39:47,280 can create fats that aren't good for us. 819 00:39:47,280 --> 00:39:50,120 Some fats are bad fats that we don't want to be having in our bodies 820 00:39:50,120 --> 00:39:52,320 because we can't get rid of those fats. 821 00:39:53,880 --> 00:39:57,680 Lurid headlines may suggest olive oil is among the oils 822 00:39:57,680 --> 00:40:01,800 producing those fats but that has been furiously dismissed by many, 823 00:40:01,800 --> 00:40:04,600 including the industry itself. 824 00:40:04,600 --> 00:40:08,080 The consensus seems to be that what is most likely to be affected 825 00:40:08,080 --> 00:40:11,160 if you cook it too high is the nutrients and taste. 826 00:40:11,160 --> 00:40:15,280 And it certainly shouldn't be singled out as being dangerous. 827 00:40:15,280 --> 00:40:16,760 As for other oils, 828 00:40:16,760 --> 00:40:21,400 the general advice is not to heat any beyond its smoking point. 829 00:40:21,400 --> 00:40:24,120 So which oils should we be using? 830 00:40:25,640 --> 00:40:27,320 There so many things out there, 831 00:40:27,320 --> 00:40:30,920 so it's not surprising at all that people are getting confused. 832 00:40:30,920 --> 00:40:34,640 Now, what we've got to remember is that there's not one product 833 00:40:34,640 --> 00:40:36,760 that's going to be your miracle cure. 834 00:40:36,760 --> 00:40:39,960 While there isn't a single one that does the job for everything, 835 00:40:39,960 --> 00:40:42,280 if you're frying at a high temperature, 836 00:40:42,280 --> 00:40:44,600 choose an oil with a high smoke point. 837 00:40:46,040 --> 00:40:49,560 Linia recommends rapeseed oil and peanut oil. 838 00:40:49,560 --> 00:40:53,400 For stir-fries, again try rapeseed oil or canola oil. 839 00:40:53,400 --> 00:40:57,160 Both of which get very hot before they start smoking. 840 00:40:57,160 --> 00:41:00,960 Sunflower oil isn't so good because of its low smoke point. 841 00:41:00,960 --> 00:41:03,880 Or you could occasionally forget oil entirely 842 00:41:03,880 --> 00:41:06,800 and go for two old favourites. 843 00:41:06,800 --> 00:41:09,280 You have things like butter and you have things like lard, 844 00:41:09,280 --> 00:41:11,560 which people think is forbidden to cook with 845 00:41:11,560 --> 00:41:14,240 but, actually, we now know that it's not as bad 846 00:41:14,240 --> 00:41:18,440 to make our roast potatoes in some butter or lard at the weekends. 847 00:41:18,440 --> 00:41:21,440 But while we're debunking scare stories to do with cooking, 848 00:41:21,440 --> 00:41:24,400 there's one more very alarming myth we should bust. 849 00:41:26,000 --> 00:41:27,480 The headlines will tell you 850 00:41:27,480 --> 00:41:30,520 it's the most dangerous way of cooking imaginable, 851 00:41:30,520 --> 00:41:35,360 and it happens not in the kitchen, but in the garden. 852 00:41:35,360 --> 00:41:39,560 Yes, every year, we're told that barbecues are apparently bad for us. 853 00:41:39,560 --> 00:41:41,760 VERY bad for us. 854 00:41:41,760 --> 00:41:44,160 And however often that story's knocked down, 855 00:41:44,160 --> 00:41:46,600 it resurfaces every single summer. 856 00:41:47,920 --> 00:41:51,800 We found it going back decades, but before you bin your barbie, 857 00:41:51,800 --> 00:41:55,160 we asked Linia to put this one into perspective. 858 00:41:55,160 --> 00:41:58,160 So we occasionally get headlines that tell us 859 00:41:58,160 --> 00:42:01,360 we shouldn't be having barbecues because they also cause cancer, 860 00:42:01,360 --> 00:42:04,800 but what we have got to remember is it's not quite that simple. 861 00:42:04,800 --> 00:42:07,480 There are two apparent risks with barbecues. 862 00:42:07,480 --> 00:42:11,160 Firstly, if animal fat falls onto the extremely hot coals, 863 00:42:11,160 --> 00:42:14,800 the smoke it may turn into can contain harmful chemicals, 864 00:42:14,800 --> 00:42:17,000 some of which have been linked to cancer. 865 00:42:17,000 --> 00:42:20,160 If that smoke then touches the meat, it can contaminate it. 866 00:42:20,160 --> 00:42:24,480 To avoid this, marinating the meat first can help protect it. 867 00:42:25,600 --> 00:42:28,560 The second risk is when you burn your food, 868 00:42:28,560 --> 00:42:32,520 which can also produce chemicals that have been linked to cancer. 869 00:42:32,520 --> 00:42:35,840 But the great British weather simply doesn't allow for us 870 00:42:35,840 --> 00:42:38,360 to barbecue and burn meat often enough 871 00:42:38,360 --> 00:42:41,200 for the risk to be anything to worry about. 872 00:42:41,200 --> 00:42:44,840 So there's no need to cancel the Bavin summer barbecue just yet. 873 00:42:47,000 --> 00:42:49,200 There's always time to have a barbecue 874 00:42:49,200 --> 00:42:52,040 and you should not be avoiding having a barbecue. 875 00:42:52,040 --> 00:42:55,920 And, in any case, Linia says any story focusing on just one aspect 876 00:42:55,920 --> 00:42:59,400 of our diet needs to be put very firmly into perspective. 877 00:42:59,400 --> 00:43:02,360 It's not about that one food increases your risk of cancer, 878 00:43:02,360 --> 00:43:03,960 it's about the bigger picture. 879 00:43:03,960 --> 00:43:06,840 It's about the fact that you are eating processed food overall, 880 00:43:06,840 --> 00:43:09,000 you are overweight, you are not exercising. 881 00:43:09,000 --> 00:43:12,960 That in itself is a much higher risk of cancer 882 00:43:12,960 --> 00:43:15,960 than just simply, you know, having a barbecue 883 00:43:15,960 --> 00:43:18,760 where you eat some blackened meat once in a while. 884 00:43:26,960 --> 00:43:29,200 Whether it's in the newspapers or online, 885 00:43:29,200 --> 00:43:32,160 it really is the case that every day brings new advice 886 00:43:32,160 --> 00:43:34,760 on what we should eat and what we should avoid. 887 00:43:34,760 --> 00:43:36,440 And, you know, while a lot of that stuff 888 00:43:36,440 --> 00:43:39,040 really is valuable information that can keep us healthy, 889 00:43:39,040 --> 00:43:41,040 there are times when you can't help wondering 890 00:43:41,040 --> 00:43:44,000 if some of those reports have been deliberately written 891 00:43:44,000 --> 00:43:45,320 just to scare us off. 892 00:43:45,320 --> 00:43:48,400 I know. Just like that story about barbecued meat giving you cancer - 893 00:43:48,400 --> 00:43:50,080 completely blown out of proportion, 894 00:43:50,080 --> 00:43:52,160 yet the papers roll it out every summer. 895 00:43:52,160 --> 00:43:53,840 Well, I'd like to think that most of us 896 00:43:53,840 --> 00:43:56,200 do see through the more scaremongering headlines, 897 00:43:56,200 --> 00:43:58,480 but the trouble is that - and this really is a problem - 898 00:43:58,480 --> 00:44:00,760 when we see stories like that particular one, 899 00:44:00,760 --> 00:44:02,320 it can make you more sceptical 900 00:44:02,320 --> 00:44:05,560 about reports that could have a genuine health message as well. 901 00:44:05,560 --> 00:44:08,480 That is the problem. We are bombarded with so much information, 902 00:44:08,480 --> 00:44:10,480 we don't know what's right and what's wrong. 903 00:44:10,480 --> 00:44:13,080 Well, hopefully today, we have been able to clarify 904 00:44:13,080 --> 00:44:16,240 at least some of the confusion around the things we are eating 905 00:44:16,240 --> 00:44:19,160 and given you a few useful tips for when you're cooking it as well. 906 00:44:19,160 --> 00:44:20,800 There's more on some of the topics 907 00:44:20,800 --> 00:44:24,600 we're talking about throughout the series at... 908 00:44:24,600 --> 00:44:26,240 But I'm afraid that all from us now. 909 00:44:26,240 --> 00:44:28,320 Thank you very much for watching. Goodbye. 910 00:44:28,320 --> 00:44:30,240 Good to have you with us, Bye-bye.