0:00:02 > 0:00:05Chocolate cake for breakfast, butter in your coffee and foods that burn fat.
0:00:05 > 0:00:09Just a few of the pretty unorthodox recommendations we're unravelling today.
0:00:09 > 0:00:12So are they really secret weapons for losing weight
0:00:12 > 0:00:13or simple flights of fancy?
0:00:13 > 0:00:15Well, we're going to be finding out.
0:00:18 > 0:00:22Every day, we're bombarded with conflicting information
0:00:22 > 0:00:24about our favourite foods.
0:00:26 > 0:00:29One minute we're told something is good for us, the next it's not,
0:00:29 > 0:00:32and we're left feeling guilty about what we're eating.
0:00:35 > 0:00:38Well, we've been wading through the confusion to separate the scare
0:00:38 > 0:00:42stories from the truth so you can choose your food with confidence.
0:00:48 > 0:00:50Hello and welcome to Food: Truth Or Scare,
0:00:50 > 0:00:53the series that untangles the mixed messages that we're fed
0:00:53 > 0:00:55about the food we eat.
0:00:55 > 0:00:58I have to say, it doesn't get much more confusing
0:00:58 > 0:01:00than the endless claims about which foods to choose
0:01:00 > 0:01:04and which ones to avoid if you want to shed a few pounds.
0:01:04 > 0:01:06It really can be confusing, can't it?
0:01:06 > 0:01:09But today, we're not talking about long-term diets
0:01:09 > 0:01:11or complicated weight-loss regimes.
0:01:11 > 0:01:14Instead, we're investigating some very surprising claims
0:01:14 > 0:01:17about food that really divide opinion.
0:01:17 > 0:01:19Well, we can't promise you a silver bullet
0:01:19 > 0:01:22but we can say that by the end of today's programme
0:01:22 > 0:01:25you will know which of those claims you can put your faith in
0:01:25 > 0:01:28and which it's much safer to ignore completely.
0:01:28 > 0:01:32Coming up... It's one of our favourite guilty pleasures,
0:01:32 > 0:01:36but can chocolate really be as good for us as some reports claim?
0:01:36 > 0:01:39- You're a dietician. Do you eat chocolate?- Absolutely.
0:01:39 > 0:01:42And they are used in dozens of foods,
0:01:42 > 0:01:44but are artificial sweeteners really safe?
0:01:44 > 0:01:50"One diet fizzy drink a day raises the risk of stroke and dementia."
0:01:50 > 0:01:54Very worrying for someone that does drink one diet fizzy drink a day.
0:01:59 > 0:02:02Well, right at the top of the show, we promised we'd be unpicking
0:02:02 > 0:02:05some unorthodox claims about certain foods,
0:02:05 > 0:02:08so let's talk about one you'd probably never imagined
0:02:08 > 0:02:11could be good for you and that's chocolate.
0:02:11 > 0:02:13Now, that is unorthodox. I don't believe you.
0:02:13 > 0:02:15No, well, it is hard to believe, isn't it?
0:02:15 > 0:02:18While you and I might see it as an occasional treat
0:02:18 > 0:02:20that shouldn't be considered healthy,
0:02:20 > 0:02:23that's not the impression you'd get from a quick search online
0:02:23 > 0:02:25or a look at some of the papers.
0:02:25 > 0:02:29As well as saying that chocolate cake for breakfast could help you lose weight,
0:02:29 > 0:02:32it's also claimed that chocolate can lower your risk of heart disease,
0:02:32 > 0:02:36improve your memory and even be good for your teeth.
0:02:36 > 0:02:38Hang on a second, can you imagine me saying to my grandchildren,
0:02:38 > 0:02:43"By the way, kids, chocolate is really good for your teeth, so use as much as you want."
0:02:43 > 0:02:45I've spent years saying the opposite.
0:02:45 > 0:02:48But in fact, when the team back in the office realised quite how many
0:02:48 > 0:02:51positive stories there are about chocolate and started looking
0:02:51 > 0:02:54for negative ones, they really struggled to find them.
0:02:54 > 0:02:57So, do we need to rethink our opinions on this one?
0:02:57 > 0:03:00Well, I jumped at the chance to find out.
0:03:00 > 0:03:02And I'm furious you didn't take me with you.
0:03:04 > 0:03:08As a boy, Charlie And The Chocolate Factory was my favourite book.
0:03:08 > 0:03:12This tale of a young lad being let loose amongst endless confectionery
0:03:12 > 0:03:15kept me entertained for hours.
0:03:15 > 0:03:17Real life, however, was quite different.
0:03:17 > 0:03:20When I was growing up, chocolate was a treat
0:03:20 > 0:03:23and something that we weren't allowed a great deal of.
0:03:23 > 0:03:24And now I'm a parent,
0:03:24 > 0:03:27I try to not let my children eat too much, as well.
0:03:27 > 0:03:31But when I saw headlines telling us that chocolate was good for us,
0:03:31 > 0:03:34I really felt that I'd found my golden ticket.
0:03:36 > 0:03:39Yes, you heard me, claims that chocolate can be good for you.
0:03:39 > 0:03:44Scientists have found that chocolate need no longer be a guilty pleasure.
0:03:44 > 0:03:46A compound in chocolate called flavanols
0:03:46 > 0:03:49can help reverse memory loss in older adults.
0:03:49 > 0:03:52There's a growing list of claimed health benefits
0:03:52 > 0:03:55and suggestions that rather than an occasional treat,
0:03:55 > 0:03:58we should be eating chocolate every day.
0:03:58 > 0:04:00It sounds good to me. Gives me a good excuse to eat it.
0:04:00 > 0:04:03I don't think chocolate will help, really.
0:04:03 > 0:04:07Take it with a pinch of salt. Or a bar of chocolate!
0:04:07 > 0:04:10But the boldest claim of all has to be this one -
0:04:10 > 0:04:14that chocolate cake for breakfast could help you lose weight.
0:04:14 > 0:04:16I'm very dubious about that.
0:04:16 > 0:04:19It sounds awesome. I want some!
0:04:19 > 0:04:21Probably promoted by the chocolate-cake industry.
0:04:21 > 0:04:25I've never heard of it, but I mean if it works, I'd probably try it.
0:04:25 > 0:04:27But I doubt it would work.
0:04:27 > 0:04:29It might sound far-fetched,
0:04:29 > 0:04:31but those news reports aren't making it up.
0:04:31 > 0:04:35They're reporting on a genuine scientific study from Israel.
0:04:35 > 0:04:38The science says that if you eat your cake in the morning
0:04:38 > 0:04:40when your metabolism is at its highest,
0:04:40 > 0:04:43you'll have all day to burn off the calories and, also,
0:04:43 > 0:04:46you're going to be less likely to be tempted by sweet treats
0:04:46 > 0:04:48throughout the rest of the day.
0:04:48 > 0:04:51so in Food: Truth Or Scare tradition,
0:04:51 > 0:04:54I'm going on the chocolate-cake diet. Cheers!
0:04:57 > 0:04:59I'm certainly looking forward to seeing
0:04:59 > 0:05:02if I can get the benefits that study claimed.
0:05:02 > 0:05:06But that's not the only report that could make you feel
0:05:06 > 0:05:08a little less guilty about indulging.
0:05:08 > 0:05:11So first, I want to hear some of the other evidence
0:05:11 > 0:05:14as to why chocolate is supposedly good for you,
0:05:14 > 0:05:18with the help of expert chocolate-maker Ama Uzowuru.
0:05:18 > 0:05:21So, as a chocolate-maker, you must be delighted
0:05:21 > 0:05:23when you read headlines telling everybody
0:05:23 > 0:05:25that chocolate's good for them?
0:05:25 > 0:05:29Well, yes and no, because not all chocolate's created equal.
0:05:29 > 0:05:32And so, when we talk about chocolate being good for you,
0:05:32 > 0:05:35it's the quality and what's in it.
0:05:35 > 0:05:38And rather than your average milk chocolate bar,
0:05:38 > 0:05:42Ama's chocolate is a little more exotic.
0:05:42 > 0:05:45So, chocolate-making starts with the cocoa bean.
0:05:45 > 0:05:47- And these are some beans from Belize.- Oh, wow.
0:05:48 > 0:05:52We roast it, crush it and take the shells off.
0:05:52 > 0:05:55Once the shells are taken off, we are left with cocoa nibs,
0:05:55 > 0:05:57so this stuff here.
0:05:57 > 0:05:59Right, OK, so this is where it starts?
0:05:59 > 0:06:02This is what you then go on to make chocolate from?
0:06:02 > 0:06:05- Is it?- Yes.- Can I try this? - You can. Have a taste.
0:06:07 > 0:06:09- It's like a chocolatey nut.- Yes.
0:06:09 > 0:06:11And that contains all the antioxidants,
0:06:11 > 0:06:15the anti-inflammatories and also a stimulant called theobromine.
0:06:15 > 0:06:19In short, they are all the things that the reports are talking about
0:06:19 > 0:06:23and theobromine is a natural compound that's been used to treat -
0:06:23 > 0:06:25amongst other things - high blood pressure
0:06:25 > 0:06:28and it occurs naturally in cocoa.
0:06:28 > 0:06:32But - and here is the bad news - not in much mainstream milk chocolate.
0:06:32 > 0:06:35Most of what you see on the high street
0:06:35 > 0:06:39will be... not great quality beans, over-roasted beans,
0:06:39 > 0:06:43so almost burnt. The anti-inflammatories and theobromine,
0:06:43 > 0:06:46it's all burnt off at phase one.
0:06:46 > 0:06:50After roasting, the beans are crushed and the cocoa solids,
0:06:50 > 0:06:53which are the crucial ingredient in making chocolate, are separated.
0:06:53 > 0:06:57While dark chocolate contains a high percentage of cocoa solids,
0:06:57 > 0:07:00milk chocolate has much less.
0:07:00 > 0:07:04What's more, mass-produced bars often contain fats and emulsifiers
0:07:04 > 0:07:07that are added to keep the manufacturing costs down.
0:07:07 > 0:07:10First of all, it's just to make the bar cheaper,
0:07:10 > 0:07:14so cocoa butter is usually added to most chocolate,
0:07:14 > 0:07:17but if the price of cocoa is really high,
0:07:17 > 0:07:19the cost of cocoa butter is also really high,
0:07:19 > 0:07:23so in order to make a cheaper bar, you add vegetable oil.
0:07:23 > 0:07:24Alongside that vegetable oil,
0:07:24 > 0:07:28cheaper chocolate also has a lot more sugar,
0:07:28 > 0:07:30which of course isn't good for us.
0:07:30 > 0:07:34But my chocolate-cake diet isn't about the benefits of chocolate itself,
0:07:34 > 0:07:38but the potential plus sides of having a high-calorie breakfast,
0:07:38 > 0:07:42which it's claimed will stop me craving treats later on
0:07:42 > 0:07:45and could ultimately even help me lose weight.
0:07:45 > 0:07:50Day two, it's all going well, though I must admit it feels a bit strange.
0:07:50 > 0:07:54I mean, this is odd. It goes against everything you ever believed.
0:07:54 > 0:07:58Before there's any time to crave the sweet treat,
0:07:58 > 0:08:01there are some other claims about chocolate to get to the bottom of.
0:08:01 > 0:08:03It's also been reported to help lower cholesterol,
0:08:03 > 0:08:07reduce your risk of heart disease and improve memory.
0:08:07 > 0:08:10Is there no end to chocolate's powers?
0:08:10 > 0:08:14I'm hoping dietician Kaitlin Colucci won't burst my bubble.
0:08:14 > 0:08:17What is it in chocolate that's good for us?
0:08:17 > 0:08:21Well, the beneficial thing that's in chocolate is the cocoa solids
0:08:21 > 0:08:25and it's these cocoa solids that contain what we call flavanols.
0:08:25 > 0:08:29And these flavanols have been proven to help reduce blood pressure
0:08:29 > 0:08:33and can be beneficial for cardiovascular health.
0:08:33 > 0:08:36Flavanols are powerful plant-based antioxidants
0:08:36 > 0:08:39that have been linked to heart health, brain health,
0:08:39 > 0:08:41good cholesterol and more.
0:08:41 > 0:08:45They are found in cocoa solids but Kaitlin's about to demonstrate
0:08:45 > 0:08:48that actually the chocolate we eat most
0:08:48 > 0:08:51has so few of those that it's of no real benefit.
0:08:51 > 0:08:54So, here I've got some 80% dark chocolate
0:08:54 > 0:08:57and I'm going to weigh out 45g.
0:08:57 > 0:09:02How much milk chocolate do you think you would need to eat
0:09:02 > 0:09:05to get the same amount of cocoa solids
0:09:05 > 0:09:09that 45g of dark chocolate contains?
0:09:11 > 0:09:14- Great.- So I've gone 95.- 95. OK.
0:09:14 > 0:09:16Brilliant. Quite a bit under.
0:09:16 > 0:09:23Your average milk chocolate will contain around 20, 25% cocoa solids.
0:09:23 > 0:09:27So really, you'd need about 180g of milk chocolate
0:09:27 > 0:09:32and then that would be almost 1,000 calories worth of chocolate.
0:09:32 > 0:09:35Wow. But you're not saying that we should eat
0:09:35 > 0:09:38four times as much milk chocolate to get the health benefits, are you?
0:09:38 > 0:09:42Definitely not, because milk chocolate will contain more fat and sugar
0:09:42 > 0:09:46and that will definitely outweigh the health benefits that the cocoa solids provide.
0:09:46 > 0:09:50Now, I'm going to ask you, what do you think about white chocolate?
0:09:50 > 0:09:52I think we might need a bigger plate!
0:09:55 > 0:10:00- Probably...- Whole jar, half a jar? - All of it, I think.- The whole jar.
0:10:00 > 0:10:02OK, well, it's actually a bit of a trick question.
0:10:02 > 0:10:07White chocolate actually doesn't contain any cocoa solids whatsoever.
0:10:07 > 0:10:10White chocolate is made from the cocoa butter only
0:10:10 > 0:10:13and no cocoa solids are added back into the chocolate.
0:10:13 > 0:10:15- So it's not even chocolate? - Technically, no.
0:10:15 > 0:10:17It's a derivative of chocolate.
0:10:17 > 0:10:21But, before you go out and stock up on dark chocolate,
0:10:21 > 0:10:23a word of warning from Kaitlin.
0:10:23 > 0:10:26While it does contain more beneficial compounds than any other kind,
0:10:26 > 0:10:30they are not in great quantities and the sugar and fat content
0:10:30 > 0:10:33far outweigh any small benefit from the cocoa.
0:10:33 > 0:10:36So, with those hopes dashed,
0:10:36 > 0:10:39what does Kaitlin make of the apparent appetite-suppressing powers
0:10:39 > 0:10:41of my chocolate-cake breakfast?
0:10:41 > 0:10:44Can that be healthy? Can it help you lose weight?
0:10:44 > 0:10:48So, when you go and look back at the original studies
0:10:48 > 0:10:50that these headlines first came from,
0:10:50 > 0:10:53they actually used groups of people
0:10:53 > 0:10:55that were already significantly overweight.
0:10:55 > 0:10:56Right.
0:10:56 > 0:11:00And what they found was that people who ate a larger meal for breakfast,
0:11:00 > 0:11:04whether that included a piece of chocolate cake or not,
0:11:04 > 0:11:08was found to lose more weight than the group that didn't.
0:11:08 > 0:11:10But what that doesn't mean is that you should replace
0:11:10 > 0:11:13your whole breakfast with a slice of chocolate cake.
0:11:13 > 0:11:16OK. So, look, you're a dietician, you've got my health,
0:11:16 > 0:11:19the nation's health at the very forefront of what you do.
0:11:19 > 0:11:22Would you recommend that I stop or carry on
0:11:22 > 0:11:24with the chocolate-cake diet?
0:11:24 > 0:11:27I would recommend that you stop the chocolate-cake diet.
0:11:27 > 0:11:31I would suggest to start your day as you mean to go on,
0:11:31 > 0:11:33so start your day with a healthy, balanced breakfast,
0:11:33 > 0:11:36high in protein, high in fibre.
0:11:36 > 0:11:39So something like a big bowl of porridge, throw in some fruit,
0:11:39 > 0:11:42maybe some seeds on top, or even some eggs on toast
0:11:42 > 0:11:45to keep you feeling fuller for longer.
0:11:45 > 0:11:48I can't say Kaitlin's advice took me by surprise.
0:11:48 > 0:11:52Let's face it - we all know the kind of mass-produced chocolate
0:11:52 > 0:11:55we buy so much of in this country isn't good for us.
0:11:55 > 0:12:00But the reports calling it a veritable health food just keep coming.
0:12:00 > 0:12:02Do you know what? I can't find one story on here
0:12:02 > 0:12:04that says chocolate is bad for you.
0:12:04 > 0:12:07But this one I found particularly shocking.
0:12:07 > 0:12:11"The benefits of chocolate for your teeth, according to a top dentist."
0:12:11 > 0:12:15I mean, that goes against everything I thought I knew. But here it is.
0:12:17 > 0:12:22The article says cocoa beans contain antibacterial agents
0:12:22 > 0:12:24that can help reduce cavities.
0:12:24 > 0:12:27Which could be good news for the patients and staff
0:12:27 > 0:12:29at this dental practice.
0:12:29 > 0:12:32There are recent reports suggesting that chocolate
0:12:32 > 0:12:34can actually be good for your dental health.
0:12:34 > 0:12:37What do you think about that?
0:12:37 > 0:12:39That sounds a bit dodgy to me.
0:12:39 > 0:12:41What do you think of recent headlines
0:12:41 > 0:12:44saying that chocolate can actually be good for your teeth?
0:12:44 > 0:12:46I think it's crazy, but if it's what they're saying,
0:12:46 > 0:12:48I'm going to take it.
0:12:48 > 0:12:50You think it could be plausible, could be believable?
0:12:50 > 0:12:54- Yeah.- But initially? - Sounds a bit silly, doesn't it?
0:12:54 > 0:12:58But what about the man who looks after their pearly whites?
0:12:58 > 0:13:02Doctor Stefan Van Vuuren has some surprising news.
0:13:02 > 0:13:05There are a lot of antioxidants in dark chocolate.
0:13:05 > 0:13:09They inhibit the development of bacterial plaque around the teeth
0:13:09 > 0:13:13and they also have an anti-inflammatory effect on the gums.
0:13:13 > 0:13:18But, yet again, it all comes down to the kind of chocolate you choose.
0:13:18 > 0:13:20It is absolutely true,
0:13:20 > 0:13:26providing you use or eat chocolate of about 70% cocoa content,
0:13:26 > 0:13:30rather than the milk chocolates that you buy over the counter.
0:13:30 > 0:13:31But everything in moderation.
0:13:31 > 0:13:34If they want to eat chocolate with high sugars,
0:13:34 > 0:13:37of course keep it to one or two sessions a day.
0:13:37 > 0:13:40At least that will give your saliva a chance
0:13:40 > 0:13:42to neutralise the pH in your mouth.
0:13:42 > 0:13:45But forgetting all the other ingredients
0:13:45 > 0:13:48in a normal bar of chocolate that could damage your teeth,
0:13:48 > 0:13:52Dr Stefan says raw cocoa's antibacterial powers
0:13:52 > 0:13:56could be better than fluoride toothpaste.
0:13:56 > 0:13:59There is a compound called CPH in dark chocolate
0:13:59 > 0:14:04which could potentially replace fluoride in our waters,
0:14:04 > 0:14:09toothpastes and mouthwashes, and the effect is proven to be actually more
0:14:09 > 0:14:14effective than fluoride in preventing cavity formation.
0:14:15 > 0:14:17That study wasn't of course talking about chocolate,
0:14:17 > 0:14:21but the compounds found in cocoa, and the same can be said
0:14:21 > 0:14:24for the other health benefits pinned on chocolate.
0:14:24 > 0:14:28So you can't excuse overindulgence by calling it a health food.
0:14:28 > 0:14:31But that doesn't mean you can't indulge every now and again.
0:14:31 > 0:14:36So, you know a lot about this, you're fabulously informed, you're a dietician.
0:14:36 > 0:14:38- Do you eat chocolate?- Absolutely.
0:14:38 > 0:14:40And what chocolate do you go for?
0:14:40 > 0:14:43So, I always try and choose dark chocolate where possible
0:14:43 > 0:14:47and I would recommend to have about 100g of chocolate per week.
0:14:47 > 0:14:50That's about two to three squares of chocolate a day.
0:14:50 > 0:14:53So, chocolate can be part of a balanced diet,
0:14:53 > 0:14:56but we should never think of chocolate as a health food?
0:14:56 > 0:14:58Absolutely.
0:14:58 > 0:15:01Chocolate can be enjoyed in small portions
0:15:01 > 0:15:04and when you do eat it, you should really savour every mouthful.
0:15:04 > 0:15:08So, those claims aren't quite the golden ticket
0:15:08 > 0:15:11that I and the nation's chocoholics were hoping for.
0:15:11 > 0:15:15In the end, I guess our favourite treat has to remain just that -
0:15:15 > 0:15:17a treat.
0:15:25 > 0:15:28Well, now to something that's been at the centre of controversy
0:15:28 > 0:15:31for decades - that of artificial sweeteners.
0:15:31 > 0:15:34And even though the health scares linked to the first sweeteners
0:15:34 > 0:15:36that were launched in the '70s and '80s
0:15:36 > 0:15:38have pretty much been put to bed,
0:15:38 > 0:15:41I still see reports with worrying regularity
0:15:41 > 0:15:43that claim sweeteners just aren't safe.
0:15:43 > 0:15:46But after reading one such story recently,
0:15:46 > 0:15:49I can see why people can be utterly confused
0:15:49 > 0:15:52as to whether it's better to ask for the diet soft drink
0:15:52 > 0:15:55with sweetener or the regular one with sugar.
0:15:55 > 0:15:59So we thought it was high time we found out once and for all.
0:16:02 > 0:16:05Now, which of these two drinks would you choose?
0:16:05 > 0:16:07The one sweetened with sugar
0:16:07 > 0:16:10or the one that contains artificial sweetener?
0:16:10 > 0:16:12If I'm going to have something with sugar in it,
0:16:12 > 0:16:14I'd sooner have the sugar.
0:16:14 > 0:16:17I think we always go for artificial sweetener, don't we?
0:16:17 > 0:16:21We're just educated these days to stay away from sugar.
0:16:21 > 0:16:24Artificial sweetener is even worse than sugar.
0:16:24 > 0:16:27When we let the shoppers of Cambridge help themselves, well,
0:16:27 > 0:16:32over half of them chose the sugary drink over the sweetened one.
0:16:32 > 0:16:36Anything that's artificial is bound to have something nasty in it.
0:16:36 > 0:16:39Many said they trust it more than they trusted sweeteners
0:16:39 > 0:16:43and that's a big statement, because over the past decade or so,
0:16:43 > 0:16:48sugar has been at the centre of a public health outcry.
0:16:48 > 0:16:51A tax would reduce the amount of sugar people consume -
0:16:51 > 0:16:54that is the verdict of a new report by MPs.
0:16:54 > 0:16:58As well as obesity, it's been linked to conditions like diabetes,
0:16:58 > 0:17:01heart disease and cancer, and that's seen some manufacturers
0:17:01 > 0:17:04reduce the amount of sugar in their foods.
0:17:04 > 0:17:06Cereal producer Kellogg's
0:17:06 > 0:17:08is reducing the amount of sugar in its products.
0:17:08 > 0:17:12In some cases, the sugar has been replaced with artificial sweeteners,
0:17:12 > 0:17:15but they are almost as controversial.
0:17:15 > 0:17:19For a long time, people have been saying, I don't kind of trust the artificial sweeteners.
0:17:19 > 0:17:21That's right, exactly.
0:17:21 > 0:17:23And yet there is this drive against sugar?
0:17:23 > 0:17:26Yes, they've been linked to conditions including heart disease,
0:17:26 > 0:17:29stroke, dementia and type two diabetes.
0:17:29 > 0:17:31All of which makes it impossible to know
0:17:31 > 0:17:33if you're making the right choice.
0:17:33 > 0:17:37And for the members of this weight-loss group in Cambridge,
0:17:37 > 0:17:40finding the answer to that question is really important
0:17:40 > 0:17:44because artificial sweeteners are the cornerstone of many diet plans.
0:17:44 > 0:17:46We've had a really successful day.
0:17:46 > 0:17:49We've lost over a stone and a half, so well done, everyone.
0:17:49 > 0:17:53Some of the members here say that part of their weight-loss success
0:17:53 > 0:17:56is down to switching sugar for sweeteners.
0:17:56 > 0:17:59We are now almost 70 stone lighter...
0:17:59 > 0:18:03But all those conflicting claims about whether sweeteners are safe
0:18:03 > 0:18:05makes some members, and indeed the group leader Alison,
0:18:05 > 0:18:08wonder if they are making the right choice.
0:18:08 > 0:18:11In terms of sweeteners, what's your attitude towards them?
0:18:11 > 0:18:13I do find it helps me with my weight loss,
0:18:13 > 0:18:16because I do have a sweet tooth, so I have replaced sugary snacks
0:18:16 > 0:18:19with things that have got artificial sweeteners in.
0:18:19 > 0:18:21Fizzy cola, I do drink.
0:18:21 > 0:18:24My daughter has cartons of squash in her lunch bag at school.
0:18:24 > 0:18:29You know, mother and daughter, we do a lot of baking together, so I tend to use them in cooking.
0:18:29 > 0:18:32Do you worry about what you read about artificial sweeteners?
0:18:32 > 0:18:34Absolutely. I think it's hard not to, isn't it?
0:18:34 > 0:18:37The media can tend to whip up these things, as well,
0:18:37 > 0:18:39so I do see a lot and I read a lot,
0:18:39 > 0:18:43but I don't actually know if we should be doing it or not.
0:18:43 > 0:18:47If it's that bad, it wouldn't be on the market, would it?
0:18:47 > 0:18:48But that doesn't stop claims
0:18:48 > 0:18:51about the dangers of artificial sweeteners.
0:18:51 > 0:18:54One big study generated a lot of headlines last spring
0:18:54 > 0:18:56when it linked them with strokes and dementia.
0:18:56 > 0:19:00"One can a day triples the risk of stroke and Alzheimer's."
0:19:00 > 0:19:04"One diet fizzy drink a day raises the risk of stroke and dementia."
0:19:04 > 0:19:09Very worrying for someone that does drink one diet fizzy drink a day.
0:19:09 > 0:19:11I would be quite scared if it was proved true,
0:19:11 > 0:19:14because I know a lot of my members drink diet drinks.
0:19:14 > 0:19:16- And your child.- Yes.
0:19:16 > 0:19:18It's in the fridge and it's in the house all the time,
0:19:18 > 0:19:20so that would be very worrying.
0:19:20 > 0:19:22Four months after the headline,
0:19:22 > 0:19:26another scientific study linked sweeteners to diabetes.
0:19:28 > 0:19:31Artificial sweeteners raise the risk of type two diabetes.
0:19:31 > 0:19:35Now, within your group, I'm quite sure you have a lot of people who are struggling with that.
0:19:35 > 0:19:39We have quite a lot of diabetics and when they are following a healthy eating plan,
0:19:39 > 0:19:41they do replace sugar with artificial sweeteners
0:19:41 > 0:19:43and they do lose weight successfully
0:19:43 > 0:19:46and it does help the health problems that they have.
0:19:46 > 0:19:49It is very confusing and I would like to know a lot more
0:19:49 > 0:19:52so that I can obviously put it into place in my own life
0:19:52 > 0:19:54but also for my members, to support them.
0:19:54 > 0:19:57With headlines like that, is it any wonder that people fear
0:19:57 > 0:20:00what was supposed to be a healthy choice
0:20:00 > 0:20:02may actually be doing them harm?
0:20:02 > 0:20:04- So, have you ever used them? - Yes, I do.
0:20:04 > 0:20:06You know, I have Diet Coke when I go out.
0:20:06 > 0:20:09- I feel guilty about it. - Why do you feel guilty?
0:20:09 > 0:20:11I suppose because it's hammered into you
0:20:11 > 0:20:15that sweeteners aren't good for you, sugar's not good for you.
0:20:15 > 0:20:17But I have a sweet tooth.
0:20:17 > 0:20:20It's a dilemma that's been running for decades.
0:20:20 > 0:20:24There's been suspicion of artificial sweeteners on both sides of the Atlantic
0:20:24 > 0:20:28ever since they gained popularity in the '60s and '70s.
0:20:30 > 0:20:32Sweet is as sweet tasting as sugar.
0:20:32 > 0:20:35For years, there were fears that they could cause cancer,
0:20:35 > 0:20:38but even though billions have been poured into research
0:20:38 > 0:20:40that proves they're safe,
0:20:40 > 0:20:43our distrust of sweeteners doesn't seem to be going away.
0:20:43 > 0:20:45Oh, yes, that's sugar all right.
0:20:45 > 0:20:48Even though they are now appearing in place of sugar
0:20:48 > 0:20:50in a lot of different foods,
0:20:50 > 0:20:54as registered nutritionist Charlotte Sterling Reid explains.
0:20:56 > 0:20:59Artificial sweeteners are found in quite a wide variety of products in the UK,
0:20:59 > 0:21:03so we do tend to find them in things like jams, sauces, jellies,
0:21:03 > 0:21:06diet drinks and energy drinks,
0:21:06 > 0:21:08yoghurt products that are low-fat,
0:21:08 > 0:21:11crisps, popcorn and even a lot of non-food products
0:21:11 > 0:21:14such as mouthwash and toothpastes.
0:21:14 > 0:21:17And actually, it's likely that we'll see them used even more going forward.
0:21:17 > 0:21:21That's probably because when manufacturers are trying to reduce sugar,
0:21:21 > 0:21:24one of the best ways and easiest ways for them to do that
0:21:24 > 0:21:26is to replace that sugar with artificial sweeteners.
0:21:26 > 0:21:30There are about one dozen different sweeteners used in our foods,
0:21:30 > 0:21:32from familiar ones like Aspartame
0:21:32 > 0:21:35to natural sweeteners like Stevia and Truvia.
0:21:35 > 0:21:37They are derived from plants
0:21:37 > 0:21:39and they are being used in an increasing number of foods,
0:21:39 > 0:21:42but there's no need to learn all their names.
0:21:42 > 0:21:45There is a simple way to spot a sweetener.
0:21:45 > 0:21:48Anything that is labelled as diet or no sugar
0:21:48 > 0:21:50is likely to contain sweeteners.
0:21:52 > 0:21:55Choosing those types of products and avoiding sugar
0:21:55 > 0:21:57will undoubtedly be better for your teeth,
0:21:57 > 0:21:59could help you lose weight and reduce your risk
0:21:59 > 0:22:03of developing conditions like type two diabetes.
0:22:03 > 0:22:05But what most concerned Alison and me
0:22:05 > 0:22:07are those reports that said just the opposite -
0:22:07 > 0:22:10that artificial sweeteners could raise your risk
0:22:10 > 0:22:12of developing type two diabetes
0:22:12 > 0:22:15as well as conditions like dementia and strokes.
0:22:18 > 0:22:22So we've come to Anglia Ruskin University where Dr Havovi Chichger
0:22:22 > 0:22:26is leading research into the effects sweeteners have on our bodies.
0:22:26 > 0:22:30Particularly on the cells that form a protective barrier
0:22:30 > 0:22:32in the lining of our guts.
0:22:32 > 0:22:34So, is this what our gut should look like?
0:22:34 > 0:22:37This is what it should look like under normal circumstances.
0:22:37 > 0:22:40- Right, OK.- This would be the equivalent of drinking a glass of water.
0:22:40 > 0:22:42And these are happy, healthy cells.
0:22:42 > 0:22:44And now we move onto cells after what?
0:22:44 > 0:22:47You've a drink of something with sweetener in?
0:22:47 > 0:22:50So let's say a can of artificial sweetened drink.
0:22:50 > 0:22:53This is what your cells would look like.
0:22:53 > 0:22:57So we can see little areas where there is some damage.
0:22:57 > 0:23:00Unlike water, sweeteners damaged some of the cells
0:23:00 > 0:23:02that make up the gut lining,
0:23:02 > 0:23:05but the effect sugar has is much greater.
0:23:05 > 0:23:07Immediately, even I can see with the naked eye
0:23:07 > 0:23:10a lot more damage to the gut.
0:23:10 > 0:23:14This is the equivalent of a can of drink which has sugar in it.
0:23:14 > 0:23:17The research by Dr Chichger shows that the damage allows
0:23:17 > 0:23:20more glucose to leave the gut and enter the bloodstream.
0:23:20 > 0:23:23There's lots of gaps, the cells are dying
0:23:23 > 0:23:28and this is linked with that increase in blood glucose levels
0:23:28 > 0:23:32and over time, this can lead to prediabetes and diabetes.
0:23:33 > 0:23:36While sugar's links to conditions like obesity
0:23:36 > 0:23:38and type two diabetes are well known,
0:23:38 > 0:23:43research into its effects on the gut lining is still in its infancy.
0:23:43 > 0:23:47And even though it suggests sweeteners have a similar but smaller effect,
0:23:47 > 0:23:50Dr Chichger says it's too early to link them to diabetes -
0:23:50 > 0:23:52as some headlines have -
0:23:52 > 0:23:56because they don't have quite the same effect on blood sugar levels.
0:23:56 > 0:24:00But what about those so-called natural sweeteners like Stevia?
0:24:00 > 0:24:02They've not been studied in detail yet,
0:24:02 > 0:24:05but Dr Chichger expects that they'll have a similar effect
0:24:05 > 0:24:07as artificial sweeteners.
0:24:07 > 0:24:10So with so many options available to Alison,
0:24:10 > 0:24:12and indeed the members of her weight-loss group,
0:24:12 > 0:24:14there is one burning question...
0:24:14 > 0:24:18So, it's far better, in terms of health,
0:24:18 > 0:24:21to go for something that's got artificial sweetener in it.
0:24:21 > 0:24:25However, presumably, then, if we had that on a prolonged bases,
0:24:25 > 0:24:27that damage would keep increasing?
0:24:27 > 0:24:29- It could.- OK. We all just need to drink water!
0:24:29 > 0:24:31That's the ideal!
0:24:31 > 0:24:34In small amounts, there's no problem with sugar.
0:24:34 > 0:24:38But it's widely accepted that we should limit our intake
0:24:38 > 0:24:42to avoid increased risk of conditions like type two diabetes.
0:24:42 > 0:24:44And that's where Dr Chichger believes sweeteners
0:24:44 > 0:24:46really can come into their own.
0:24:46 > 0:24:49I think we have to remember that these are replacing sugar.
0:24:49 > 0:24:52That's what they were developed for, and that's what they're doing.
0:24:52 > 0:24:57So, for people who have diabetes or want to lose weight, it's a good option.
0:24:57 > 0:25:01You're avoiding sugar. These can be a very useful tool.
0:25:01 > 0:25:05There's still one claim Alison and I are both keen to get answers to,
0:25:05 > 0:25:08because it's the one that worries us both the most.
0:25:08 > 0:25:13"One diet fizzy drink a day raises the risk of stroke and dementia."
0:25:13 > 0:25:16Now, in my family, my dad died of strokes
0:25:16 > 0:25:17and my sister died of dementia.
0:25:17 > 0:25:21So I would look at that and I would automatically think, "Oh, my goodness."
0:25:21 > 0:25:23So, is there any truth in that headline?
0:25:23 > 0:25:26I think it's very difficult, because when you look at the study,
0:25:26 > 0:25:29you see, in fact, it's looking back at a population.
0:25:31 > 0:25:33The study was based on questionnaires
0:25:33 > 0:25:36given to over 4,000 people about their health and diet,
0:25:36 > 0:25:40relying on them to report everything they'd eaten or drunk accurately.
0:25:40 > 0:25:45There are links made that are through retrospective studies,
0:25:45 > 0:25:49but these are very slim, they're very low levels.
0:25:49 > 0:25:54And really, they're blown quite largely out by the headlines.
0:25:54 > 0:25:56The study itself isn't definitive.
0:25:56 > 0:25:59There needs to be more study to look into it.
0:25:59 > 0:26:00Mmm.
0:26:00 > 0:26:03Many experts have urged caution with the study,
0:26:03 > 0:26:06because when you take into account all the health and lifestyle factors
0:26:06 > 0:26:10that could have had an influence, the researchers found no link
0:26:10 > 0:26:14between artificially sweetened drinks and strokes or dementia.
0:26:14 > 0:26:18And after years of studying the effects of sweeteners herself,
0:26:18 > 0:26:22Dr Chichger is in no doubt that they are definitely safer than sugar.
0:26:22 > 0:26:24From a mother's point of view,
0:26:24 > 0:26:26is it OK to be giving these to our children,
0:26:26 > 0:26:30or is it going to cause any health implications that we should be worried about?
0:26:30 > 0:26:34From all the research that has been done and from what I've seen from my own research,
0:26:34 > 0:26:36the artificial sweeteners are a better choice.
0:26:36 > 0:26:40Specifically for children, where high sugar can cause young diabetes,
0:26:40 > 0:26:42can cause dental issues,
0:26:42 > 0:26:48artificial sweeteners are still a preferential choice to the amount of sugar they would take.
0:26:48 > 0:26:51That said, there is always a better option.
0:26:51 > 0:26:54If we're talking about the ideal,
0:26:54 > 0:26:57then you would have no artificial sweeteners, and water to drink,
0:26:57 > 0:26:58but I think we have to be realistic.
0:26:58 > 0:27:02Sweet taste is enjoyable, we enjoy it, that's why we seek it out.
0:27:02 > 0:27:06So these offer an alternative which can be very good.
0:27:06 > 0:27:10And Alison can take that reassuring news back to her members,
0:27:10 > 0:27:13who are safe to carry on choosing sweeteners,
0:27:13 > 0:27:15and keep losing those extra pounds.
0:27:21 > 0:27:26Still to come... Can what we eat really help burn belly fat?
0:27:26 > 0:27:29I'm not losing it, and it's expanding.
0:27:29 > 0:27:34We're tackling more of the reports many of us hope might be true.
0:27:38 > 0:27:42All week, we're unpicking some of the latest food fads
0:27:42 > 0:27:45to find out if the impressive claims made about certain foods
0:27:45 > 0:27:47really stand up to scrutiny.
0:27:47 > 0:27:50So, Chris, what have you got up that sleeve of yours today?
0:27:50 > 0:27:51Well, I've got you this, Gloria.
0:27:51 > 0:27:54It looks pretty unappetising to me, it just looks like a coffee.
0:27:54 > 0:27:58Well, on the contrary, this is no ordinary coffee, this is bulletproof coffee.
0:27:58 > 0:28:00I have no idea.
0:28:00 > 0:28:03I've heard of bullet-proof in many fields, but not in coffee.
0:28:03 > 0:28:05Well, thanks to some unusual ingredients,
0:28:05 > 0:28:09one of these instead of breakfast is supposed to supercharge your body
0:28:09 > 0:28:12ready to take on the day and stop you feeling hungry.
0:28:12 > 0:28:16And it's taken some of the trendiest parts of the world by storm.
0:28:16 > 0:28:20So, when you say it supercharges your body, you mean it kind of keeps you on the move?
0:28:20 > 0:28:22Well, I think there's an element of that, yes.
0:28:22 > 0:28:24Maybe I'll try that one to see what it tastes like.
0:28:24 > 0:28:27Before you do, you might want to find out what's in it.
0:28:31 > 0:28:33As headline-grabbing food fads go,
0:28:33 > 0:28:37the so-called bulletproof coffee is up there with the greats.
0:28:37 > 0:28:38It's got celebrity fans.
0:28:38 > 0:28:42- Nice!- I had this thing yesterday called a bulletproof coffee.
0:28:42 > 0:28:44I tried it today. I feel pretty good.
0:28:44 > 0:28:46It promises incredible results.
0:28:46 > 0:28:49Some are saying that it really helps with some weight-loss.
0:28:49 > 0:28:51It keeps me full and satisfied.
0:28:51 > 0:28:53You burn energy slower and, like, longer.
0:28:53 > 0:28:57At it involves drinking something you might find unpalatable.
0:28:57 > 0:28:59- Gross.- That is not good.- Yeah.
0:28:59 > 0:29:04A combination of oil, butter, hot water and coffee.
0:29:07 > 0:29:09And that's bulletproof coffee!
0:29:09 > 0:29:14Celebrities, food bloggers and fitness gurus might swear by it,
0:29:14 > 0:29:16but what do the people of Manchester think?
0:29:16 > 0:29:18I've never heard of bulletproof coffee.
0:29:18 > 0:29:22Is it one of those kind of slightly pretentious hipster coffees?
0:29:22 > 0:29:25It's quite an acquired taste, but it's quite nice.
0:29:25 > 0:29:29Yeah. I could see me sort of having that and then getting out the door.
0:29:29 > 0:29:31I'm imagining it's something
0:29:31 > 0:29:34that will make you feel ready for the day, indestructible perhaps?
0:29:34 > 0:29:38Devotees claim a bulletproof coffee for your breakfast
0:29:38 > 0:29:40can kick-start your metabolism,
0:29:40 > 0:29:43turning your body into a fat-burning machine
0:29:43 > 0:29:45and keeping hunger pangs at bay.
0:29:45 > 0:29:48Add to that improved mental focus,
0:29:48 > 0:29:52and is it any wonder their popularity is booming?
0:29:52 > 0:29:55But nutritionist Linia Patel is sceptical this fad
0:29:55 > 0:29:57can live up to the hype.
0:29:57 > 0:30:00Bulletproof coffee has some big claims.
0:30:00 > 0:30:03Now, in essence, the ingredients used to make bulletproof coffee,
0:30:03 > 0:30:06if eaten individually in the context of a healthy, balanced diet,
0:30:06 > 0:30:08are absolutely fine.
0:30:08 > 0:30:12But the concept of putting them all together and using that
0:30:12 > 0:30:14as a replacement for breakfast is just not right.
0:30:14 > 0:30:19What you're doing is you're missing out on key nutrients, like protein,
0:30:19 > 0:30:24like fibre, that are really integral to a healthy, balanced breakfast.
0:30:25 > 0:30:29Linia says cutting protein and carbs from a balanced breakfast
0:30:29 > 0:30:32isn't a healthy way to satisfy your hunger.
0:30:32 > 0:30:36And at around 500 calories, one bulletproof coffee
0:30:36 > 0:30:40accounts for a quarter of an average woman's daily intake.
0:30:40 > 0:30:43The claims that bulletproof coffee make are not validated
0:30:43 > 0:30:46by any evidence or research out there.
0:30:46 > 0:30:49In fact, there's overwhelming evidence that the saturated fat
0:30:49 > 0:30:54in the butter and oil leads to obesity and heart disease.
0:30:54 > 0:30:56No registered dietician or registered nutritionist would be
0:30:56 > 0:31:01recommending that much saturated fat in one drink!
0:31:01 > 0:31:04Linia says there's so much nutritionally wrong with bulletproof
0:31:04 > 0:31:08coffee that this is a fad no-one should take seriously.
0:31:08 > 0:31:11Lucky, then, that most of the people we spoke to
0:31:11 > 0:31:15- weren't falling for the hype. - No, not for me.
0:31:15 > 0:31:17Am I allowed to say what I really think?
0:31:17 > 0:31:19It's horrible.
0:31:19 > 0:31:23If I knew that had 500 calories in it, I wouldn't have it every day.
0:31:31 > 0:31:34As attention-grabbing headlines go,
0:31:34 > 0:31:37"Eat Yourself Skinny" is a very tempting one.
0:31:37 > 0:31:41And when they go one step further and say that certain foods
0:31:41 > 0:31:44can target your tummy, even better.
0:31:44 > 0:31:45Because let's face it,
0:31:45 > 0:31:49who wouldn't like to eat and lose weight at the same time?
0:31:49 > 0:31:52But can anything we eat really help us shed the pounds?
0:31:52 > 0:31:55We asked Danny Crates to investigate.
0:31:58 > 0:32:00For many of us, there's one part of our bodies
0:32:00 > 0:32:03we're not all that happy to show off.
0:32:03 > 0:32:04- Round the middle.- Stomach.
0:32:04 > 0:32:06Round the midriff.
0:32:06 > 0:32:08- On your tummy. - Your stomach and your bottom.
0:32:08 > 0:32:11- Straight to the belly. - The belly.- On the stomach.
0:32:11 > 0:32:15So much so, the only way we could get people to show us theirs
0:32:15 > 0:32:18was if we promised we wouldn't show their faces, too.
0:32:18 > 0:32:21It's something millions of us struggle with.
0:32:23 > 0:32:26It could do with a bit less, you know, a bit less fat, yeah.
0:32:26 > 0:32:28But it's very stubborn when you get older.
0:32:28 > 0:32:30The weight tends to go round my middle.
0:32:30 > 0:32:33Very easy to put on, a lot harder to take off.
0:32:33 > 0:32:37Oh, well, I'd like it to be about ten inches smaller!
0:32:37 > 0:32:40I'm not losing it, and it's expanding.
0:32:42 > 0:32:46With studies saying up to a third of us are unhappy with our bodies,
0:32:46 > 0:32:49it's hard not to be intrigued by health websites,
0:32:49 > 0:32:52newspaper headlines and magazine articles
0:32:52 > 0:32:55that all claim what we eat can actually burn fat.
0:32:55 > 0:32:59From chilli to mustard, apple cider vinegar to green tea,
0:32:59 > 0:33:03certain foods can apparently boost our metabolism, burning fat
0:33:03 > 0:33:06around our middles, meaning we can wave bye-bye to the belly.
0:33:07 > 0:33:10To help me get to the bottom of those ambitious claims,
0:33:10 > 0:33:14I'm recruiting a guinea pig at a legs, bums and tums class.
0:33:14 > 0:33:17Inhale, prepare. Exhale, crunch.
0:33:18 > 0:33:2136-year-old Zyla from west London feels like she's losing
0:33:21 > 0:33:26- the belly-fat battle. - After having spine surgery,
0:33:26 > 0:33:28I became very sedentary and a lot of comfort eating,
0:33:28 > 0:33:31which meant that I put on quite a lot of weight,
0:33:31 > 0:33:35got into Pilates and aqua fit, but unfortunately
0:33:35 > 0:33:38there's always going to be stubborn belly fat.
0:33:38 > 0:33:42And I keep reading all about miracle cures that various different food
0:33:42 > 0:33:46types are good for you, bad for you, and I didn't know which way to turn.
0:33:47 > 0:33:51The man who's going to help Zyla and me get to the bottom of those claims
0:33:51 > 0:33:53is sports scientist Paul Hoff.
0:33:53 > 0:33:55He's an expert in metabolism.
0:33:55 > 0:33:57- Nice to meet you.- This is Paul, he's going to be looking after you today.
0:33:57 > 0:33:59Pleased to meet you.
0:33:59 > 0:34:01While the articles I've read claim all manner of foods
0:34:01 > 0:34:05can boost your metabolism, the one that many seem to agree
0:34:05 > 0:34:08has the most impressive powers is chilli.
0:34:09 > 0:34:12So Paul's going to measure Zyla's metabolism before and after
0:34:12 > 0:34:15she's eaten some chilli, to show us whether those claims are true.
0:34:15 > 0:34:18So, this is a resting metabolic rate test.
0:34:18 > 0:34:22- OK.- We're looking at the amount of energy you burn at rest.
0:34:22 > 0:34:25So, just to do normal bodily functions.
0:34:25 > 0:34:28- OK.- So, breathing, temperature regulation.
0:34:28 > 0:34:31- OK?- Yep. Yep, all good. - Just sit back, relax.
0:34:32 > 0:34:34We all have different metabolic rates
0:34:34 > 0:34:36which are determined by a whole host of factors,
0:34:36 > 0:34:38including our age, gender and genes.
0:34:38 > 0:34:41And a slower metabolism could mean
0:34:41 > 0:34:43you're more likely to store excess fat,
0:34:43 > 0:34:45not least around your belly.
0:34:46 > 0:34:49After 45 minutes, the machine shows that Zyla needs
0:34:49 > 0:34:531,749 calories a day just to fuel her body while at rest.
0:34:54 > 0:34:58If reports are right, eating chilli will boost that figure
0:34:58 > 0:35:01and burn that all-important belly fat.
0:35:01 > 0:35:03But we're not going to force her to munch through
0:35:03 > 0:35:06a bunch of fiery chillies. Instead, Paul's got
0:35:06 > 0:35:08the important ingredients in a couple of pills.
0:35:08 > 0:35:12There's an active compound called capsaicin in chillies,
0:35:12 > 0:35:16and it's this which is thought to raise resting metabolic rate.
0:35:16 > 0:35:20The theory is, if you're increasing your resting metabolic rate,
0:35:20 > 0:35:23then that's going to burn more calories over time.
0:35:23 > 0:35:24Sounds perfect.
0:35:24 > 0:35:28OK, so if I could just get you to take a couple of these capsules...
0:35:29 > 0:35:32- We've got some water there for you. - Thank you.
0:35:32 > 0:35:36So, just relax, sit back and we'll see you in 45 minutes' time.
0:35:36 > 0:35:37Brilliant, thank you.
0:35:39 > 0:35:42While shredding belly fat might make it easier to fit into
0:35:42 > 0:35:45your favourite outfit, there are a lot of reports that make
0:35:45 > 0:35:48some very scary claims about how bad it can be for our health,
0:35:48 > 0:35:49linking it to an increased risk of
0:35:49 > 0:35:51heart disease,
0:35:51 > 0:35:52stroke and even cancer.
0:35:52 > 0:35:55So, Paul, while Zyla's being tested in there, can you explain to me
0:35:55 > 0:35:58about the fat that we have in our body and why it can be so dangerous?
0:35:58 > 0:36:01Well, we've got two different types of fat in the body.
0:36:01 > 0:36:03So the yellow that we can see there,
0:36:03 > 0:36:07that's subcutaneous fat which is underneath our skin.
0:36:07 > 0:36:10So we can pull that away, and that's the stuff that,
0:36:10 > 0:36:13if it accumulates, can get a bit wobbly.
0:36:13 > 0:36:15And the red is muscle mass,
0:36:15 > 0:36:18and that's a normal, healthy level of body fat.
0:36:18 > 0:36:21Then we have the fat inside our body,
0:36:21 > 0:36:23which surrounds the internal organs,
0:36:23 > 0:36:25and this is called visceral fat.
0:36:25 > 0:36:28So this is someone who has obesity,
0:36:28 > 0:36:31and you can see there's some scatterings of
0:36:31 > 0:36:35a yellowy orange colour in the abdomen - that's the visceral fat,
0:36:35 > 0:36:38and this is the fat that can cause health problems.
0:36:38 > 0:36:42With this visceral fat on the inside, why is it so dangerous?
0:36:42 > 0:36:45Visceral fat secretes various hormones,
0:36:45 > 0:36:48which can cause chronic inflammation,
0:36:48 > 0:36:52which leads to a number of health problems such as heart disease,
0:36:52 > 0:36:55and it can also lead to diabetes, as well.
0:36:56 > 0:37:00The belly fat a lot of us have is made up of both types.
0:37:00 > 0:37:03But there's a simple way to tell whether you have too much visceral fat.
0:37:03 > 0:37:07If waist circumference is over 35 inches for women
0:37:07 > 0:37:10and above 40 inches for men,
0:37:10 > 0:37:14then that's a sure sign that there's an excess amount of visceral fat,
0:37:14 > 0:37:17which can be really bad for long-term health.
0:37:18 > 0:37:21With the benefits of shedding fat so obvious,
0:37:21 > 0:37:24any food that can help do that would be invaluable.
0:37:24 > 0:37:26So back in the lab,
0:37:26 > 0:37:29it's time for Paul to reveal the results of Zyla's metabolic testing.
0:37:29 > 0:37:32So before we see your results, do you think the chilli supplement
0:37:32 > 0:37:35has made any difference to your metabolic rate?
0:37:35 > 0:37:38Well, hopefully it has, it's one of my favourite foods,
0:37:38 > 0:37:41so it would be nice to know whether it's a help or hindrance
0:37:41 > 0:37:43to getting rid of belly fat.
0:37:43 > 0:37:47Zyla's resting metabolism burned 1,749 calories.
0:37:47 > 0:37:52That's the amount her body needs each day just to function normally.
0:37:52 > 0:37:54If those concentrated chilli capsules have done
0:37:54 > 0:37:57what the reports claim, her reading should be higher.
0:37:59 > 0:38:01Come on, then, Paul, put us out of our misery.
0:38:01 > 0:38:03You can see there's a very small change.
0:38:03 > 0:38:06After taking the capsules, it was 1,762.
0:38:06 > 0:38:10That's less than 1% difference between the two.
0:38:10 > 0:38:15So very marginal, about 13 calories, so it's only a very minor change.
0:38:15 > 0:38:18That's the equivalent of less than half a rice cake.
0:38:18 > 0:38:20Burning that much extra every day
0:38:20 > 0:38:23won't win you any weight-loss awards.
0:38:23 > 0:38:26So is it fair to say that the headlines claiming that chilli
0:38:26 > 0:38:30and other foods are the miracle to busting belly fat
0:38:30 > 0:38:31are not quite true?
0:38:31 > 0:38:35Just adding a couple of these foods to your diet, or supplements,
0:38:35 > 0:38:38isn't going to make a significant change in your belly fat
0:38:38 > 0:38:40if you don't change your whole diet.
0:38:40 > 0:38:44But that's not all. Paul says there's no scientifically proven
0:38:44 > 0:38:47way to reduce specific areas of fat.
0:38:47 > 0:38:49So any claim that something will help you shed
0:38:49 > 0:38:51just your belly fat is inaccurate.
0:38:51 > 0:38:55There really is no trick to getting slim quickly.
0:38:57 > 0:38:58It goes on to the belly,
0:38:58 > 0:39:01and it's hard to get rid of.
0:39:01 > 0:39:04I don't really think there's any magic pill.
0:39:04 > 0:39:06I don't think there's any magic tea.
0:39:06 > 0:39:12I have tried odd things, erm, fat burners from health food shops,
0:39:12 > 0:39:14but not any more, they don't work.
0:39:16 > 0:39:20It's not all bad news. You've probably heard that old tale
0:39:20 > 0:39:23about our bodies burning more calories to digest
0:39:23 > 0:39:26a stick of celery than you actually get from the celery.
0:39:26 > 0:39:29Well, unfortunately, that's not true,
0:39:29 > 0:39:33but it IS true that different types of food take more energy to digest.
0:39:33 > 0:39:36So Paul's taking me and Zyla to meet his colleague, Johnny,
0:39:36 > 0:39:38who's going to show us how.
0:39:38 > 0:39:44So what we have here is carbohydrates, lipids and proteins.
0:39:44 > 0:39:45That's the three main groups.
0:39:45 > 0:39:48We're just going to visually demonstrate the amount of energy
0:39:48 > 0:39:51it takes to digest each type.
0:39:52 > 0:39:55Imagine the Bunsen burner is having the same effect as our bodies,
0:39:55 > 0:40:00breaking down the food. The fats and carbohydrates burn quickly,
0:40:00 > 0:40:03meaning it doesn't take much effort to break them down and either
0:40:03 > 0:40:05use the energy or turn it into fat.
0:40:06 > 0:40:09But the protein takes much longer.
0:40:09 > 0:40:14Anything which is protein-rich, so, things such as meat, poultry, eggs,
0:40:14 > 0:40:18when you eat that, it actually takes longer to digest and break down
0:40:18 > 0:40:20before your body can use it.
0:40:20 > 0:40:24In fact, our bodies use up about 30% of the calories in protein
0:40:24 > 0:40:28just to digest it, but digesting carbs takes only 10%,
0:40:28 > 0:40:32and fats just 5%, which means there's more left over.
0:40:32 > 0:40:37And if we don't burn it off, it could end up boosting our belly fat.
0:40:37 > 0:40:40It's fascinating knowing that having more protein within your diet
0:40:40 > 0:40:43will help burn calories.
0:40:43 > 0:40:46Plus, protein-rich foods have the advantage of keeping you feeling
0:40:46 > 0:40:50fuller for longer, which can be helpful in reducing your
0:40:50 > 0:40:53total daily calorie intake, which, despite what the reports claim,
0:40:53 > 0:40:57Paul says is the only way to lose belly fat.
0:40:57 > 0:40:59So the headlines stating that
0:40:59 > 0:41:00simply eating chilli
0:41:00 > 0:41:02can combat belly fat,
0:41:02 > 0:41:04I think we can put them to bed, can't we?
0:41:04 > 0:41:07I think we can. In terms of a long-term effect on belly fat,
0:41:07 > 0:41:10there's no real evidence that just adding those types of food
0:41:10 > 0:41:14is going to decrease your overall fat or your belly fat.
0:41:14 > 0:41:17What you need to do is create a long-term calorie deficit,
0:41:17 > 0:41:20and be physically active on a regular basis.
0:41:20 > 0:41:23That's the best way to lose belly fat and body fat.
0:41:23 > 0:41:26It might not be the news many of us want to hear,
0:41:26 > 0:41:29but that's the best we can do in the battle against our bellies.
0:41:29 > 0:41:33No amount of ANY food will do the hard work for you.
0:41:35 > 0:41:38For healthy, high-protein recipes that will keep you keep feeling
0:41:38 > 0:41:41fuller for longer visit...
0:41:43 > 0:41:46..where you'll also find recipes for some of the other topics
0:41:46 > 0:41:48we're talking about this series.
0:41:54 > 0:41:56Do you know what, Gloria? I'm not really surprised
0:41:56 > 0:41:59that I can't eat and lose weight at the same time.
0:41:59 > 0:42:01- Boy, I wish we could! - Imagine that!
0:42:01 > 0:42:05But that stuff about how much more energy it takes
0:42:05 > 0:42:08for your body to digest protein was really interesting.
0:42:08 > 0:42:09It was fascinating, actually.
0:42:09 > 0:42:12And I'm still getting over the taste of that bulletproof coffee.
0:42:12 > 0:42:15- Not for you?- Definitely not for me, thank you very much.
0:42:15 > 0:42:18I just think it's a fad, and I'll happily forget all about it.
0:42:18 > 0:42:21What I won't forget, though, from today's programme,
0:42:21 > 0:42:23was that story about artificial sweeteners.
0:42:23 > 0:42:26It just goes to show that the mistrust a lot of people have
0:42:26 > 0:42:30for them - myself included, by the way - is misplaced.
0:42:30 > 0:42:33So while there are those who'd still say the healthiest thing
0:42:33 > 0:42:35is to have neither sugar nor sweeteners,
0:42:35 > 0:42:38but if you're faced with a choice between the two,
0:42:38 > 0:42:40choose sweeteners every time.
0:42:40 > 0:42:42Well, on that sweet little nugget, we're out of time for today,
0:42:42 > 0:42:45but we'll be back very soon investigating more of
0:42:45 > 0:42:47the conflicting claims that leave us wondering
0:42:47 > 0:42:50what we should and shouldn't be eating.
0:42:50 > 0:42:53- But until then, thanks for joining us.- Bye-bye.- Goodbye.