0:00:02 > 0:00:04Can what we eat really conquer some of the most common
0:00:04 > 0:00:06medical conditions and transform your health?
0:00:06 > 0:00:08Well, plenty of reports say it can.
0:00:08 > 0:00:10So today, we'll be putting that to the test.
0:00:14 > 0:00:17Every day, we're bombarded with conflicting information
0:00:17 > 0:00:19about our favourite foods.
0:00:21 > 0:00:23One minute we're told something's good for us,
0:00:23 > 0:00:25the next it's not,
0:00:25 > 0:00:29and we're left feeling guilty about what we're eating.
0:00:29 > 0:00:32Well, we've been wading through the confusion
0:00:32 > 0:00:35to separate the scare stories from the truth
0:00:35 > 0:00:38so you can choose your food with confidence.
0:00:43 > 0:00:46Hello and welcome to Food: Truth Or Scare,
0:00:46 > 0:00:50the series that clears up all the confusion and contradictory claims
0:00:50 > 0:00:51about the food we eat.
0:00:51 > 0:00:53And today, we're not just talking
0:00:53 > 0:00:55about the powers of individual foods,
0:00:55 > 0:00:57but what happens when you put those foods together.
0:00:57 > 0:01:00Which is really interesting, because there are a lot of claims
0:01:00 > 0:01:03about how changing your whole approach to food
0:01:03 > 0:01:05might transform your body, or indeed your brain.
0:01:05 > 0:01:08And in some cases, swapping entire food groups
0:01:08 > 0:01:11is said to work wonders against certain conditions.
0:01:11 > 0:01:12So on today's programme,
0:01:12 > 0:01:15we're putting some of those ambitious claims to the test.
0:01:15 > 0:01:19And as you'll see, the very good news is that the ones that work
0:01:19 > 0:01:21really can make an amazing difference.
0:01:23 > 0:01:25Coming up - food and mood.
0:01:25 > 0:01:29Can changing your diet improve your mental health
0:01:29 > 0:01:31and even combat depression?
0:01:31 > 0:01:33There is so much information out there.
0:01:33 > 0:01:36One week, you read that something is good for your mood.
0:01:36 > 0:01:39The next week, you read it's not very good for your mood.
0:01:39 > 0:01:42It can be quite confusing and quite stressful.
0:01:42 > 0:01:45And the diet that involves only eating raw foods.
0:01:45 > 0:01:48Celebrities may love it, but many experts don't.
0:01:49 > 0:01:53Having a lack of vitamin B12 can increase your risk
0:01:53 > 0:01:58for cardiovascular disease, and we actually know that for some foods
0:01:58 > 0:01:59there are benefits to cooking them.
0:02:05 > 0:02:07So, Gloria, you're always lovely and happy,
0:02:07 > 0:02:10but are there any particular foods that put you in a good mood?
0:02:10 > 0:02:13At my stage in life, I base life on energy.
0:02:13 > 0:02:16If I have the right energy to do whatever it is I want to do,
0:02:16 > 0:02:18then my mood's going to be better.
0:02:18 > 0:02:21So eggs give me good energy, and I have eggs a lot for breakfast,
0:02:21 > 0:02:24and I can work all through the day virtually on that.
0:02:24 > 0:02:27Well, look, there's no doubt that what we eat can affect
0:02:27 > 0:02:31how we feel in the short term, but there are also a lot of claims
0:02:31 > 0:02:32about the long-term effects,
0:02:32 > 0:02:36especially when it comes to mental health conditions like depression,
0:02:36 > 0:02:39and while no-one's saying that diet should take the place
0:02:39 > 0:02:41of medication or professional help,
0:02:41 > 0:02:44I went in search of the truth about the foods that can help our mood.
0:02:49 > 0:02:53There's nothing like a plate of comfort food when we feel a bit low.
0:02:54 > 0:02:56What food would you go for to cheer you up?
0:02:56 > 0:02:58- Jollof rice.- Jollof rice!
0:02:58 > 0:03:01- Lots of veg, yeah.- Oh, lovely. Nice big plate of it?- Yeah.
0:03:01 > 0:03:04I do feel better after eating something like sweet potato.
0:03:04 > 0:03:06- OK.- Like a really good carb.
0:03:06 > 0:03:07I really like mashed potato,
0:03:07 > 0:03:09particularly when I'm feeling unwell.
0:03:09 > 0:03:11It's just something that I had as a child
0:03:11 > 0:03:13and it's always something that's very warm and comforting.
0:03:13 > 0:03:17Feel-good foods are one thing, but according to recent reports,
0:03:17 > 0:03:20what we eat could have a much bigger impact on our mental health
0:03:20 > 0:03:22than just giving us a comfort boost.
0:03:24 > 0:03:29Some stories claim food can fend off depression or even help overcome it,
0:03:29 > 0:03:33while others say the very foods many people turn to for comfort
0:03:33 > 0:03:35might actually cause depression.
0:03:36 > 0:03:39The reports all make different claims about what foods
0:03:39 > 0:03:42will make us feel good, but I want to delve deeper
0:03:42 > 0:03:46into which ones can have an impact on our long-term health,
0:03:46 > 0:03:48as well as just our mood.
0:03:48 > 0:03:52One person keen to understand that too is 54-year-old Lowell.
0:03:52 > 0:03:54He's a mental health nurse,
0:03:54 > 0:03:57but has also suffered with depression for the past decade.
0:03:58 > 0:04:02I think all my life I've suffered from depression on and off.
0:04:02 > 0:04:05I can get a little bit paranoid and a bit oversensitive
0:04:05 > 0:04:07if something goes wrong.
0:04:08 > 0:04:11When he's low, Lowell's no stranger to comfort food.
0:04:12 > 0:04:16When I'm feeling a bit flat, I tend to comfort eat.
0:04:16 > 0:04:19Maybe have a bar of chocolate or something, like...
0:04:20 > 0:04:25I know that would give me sort of an energy boost.
0:04:25 > 0:04:28But a bar of chocolate and a cup of tea,
0:04:28 > 0:04:30but I know it's very much a quick fix.
0:04:30 > 0:04:32And the rest of the time,
0:04:32 > 0:04:35Lowell admits his diet isn't exactly the healthiest.
0:04:35 > 0:04:37With me working 12 hour shifts,
0:04:37 > 0:04:40a lot of the food I would have would be convenience food.
0:04:40 > 0:04:44Processed. Such as ham,
0:04:44 > 0:04:46also crab sticks.
0:04:46 > 0:04:49Probably not that good for me.
0:04:50 > 0:04:54Depression is one of the most common mental health problems in the UK
0:04:54 > 0:04:56and it can have a devastating effect.
0:04:58 > 0:05:01Could you give us a sense of what it's like to live with depression?
0:05:01 > 0:05:04Because a lot of us would have no idea how that feels.
0:05:04 > 0:05:08Sometimes it can be more difficult for people to want to get up
0:05:08 > 0:05:10in the morning, to want to go out,
0:05:10 > 0:05:13to want to meet people. It can be a real slog
0:05:13 > 0:05:16because when your mood is so low,
0:05:16 > 0:05:18and if you're having sort of negative thoughts,
0:05:18 > 0:05:20sometimes you just want to stay in bed.
0:05:20 > 0:05:22You just want to be on your own.
0:05:22 > 0:05:27So sometimes even the most routine things or mundane things
0:05:27 > 0:05:29can seem like a real battle?
0:05:29 > 0:05:31Sometimes, Chris. Yeah, sometimes.
0:05:32 > 0:05:36Lowell treats his depression with medication, but he's keen to see
0:05:36 > 0:05:39if any of the claims about how diet might help are true.
0:05:39 > 0:05:41There is so much information out there.
0:05:41 > 0:05:44One week, you read that something is good for your mood.
0:05:44 > 0:05:46The next week, you read it's not very good for your mood.
0:05:48 > 0:05:52It can be confusing for people who are pretty desperate.
0:05:52 > 0:05:55If they're reading conflicting stories in a newspaper
0:05:55 > 0:05:57about what's good for them and what isn't good for them,
0:05:57 > 0:06:01it can be quite confusing and quite stressful for them.
0:06:02 > 0:06:04Mental health issues account for
0:06:04 > 0:06:08around one in every three sick notes issued by GPs.
0:06:08 > 0:06:12So if diet can help improve things for even just a fraction of people,
0:06:12 > 0:06:14it could make a huge difference.
0:06:14 > 0:06:17Lowell's keen to learn more, so he and I are meeting up
0:06:17 > 0:06:20with mental health dietitian Helen Barrett.
0:06:20 > 0:06:22Thanks for meeting us. This is Lowell.
0:06:22 > 0:06:23- Hello.- Pleased to meet you.
0:06:23 > 0:06:27Helen advises her patients on how a few simple changes to their diet
0:06:27 > 0:06:30can make big differences to their mental health.
0:06:30 > 0:06:34The three of us are going in search of the best lunch to do just that,
0:06:34 > 0:06:36and I've spotted something that looks just the job.
0:06:36 > 0:06:39What about this? This has got to be good for lunch, isn't it?
0:06:39 > 0:06:43What, fish? Yes. Yeah, so fish is a really lean source of protein.
0:06:43 > 0:06:45Oily fish is really good because
0:06:45 > 0:06:47it's actually a good source of omega-3.
0:06:47 > 0:06:51And omega-3 is known to reduce inflammation in the body,
0:06:51 > 0:06:54but it also has a role in the brain as well.
0:06:54 > 0:06:56Omega-3 fatty acids help keep
0:06:56 > 0:06:59the brain's internal transmitters healthy,
0:06:59 > 0:07:04along with other nutrients like magnesium, selenium, and B vitamins,
0:07:04 > 0:07:06which are also found in oily fish.
0:07:06 > 0:07:08The research is actually still quite new,
0:07:08 > 0:07:10and definitely more does need to be done,
0:07:10 > 0:07:14but there is quite a lot of research behind them to support their use
0:07:14 > 0:07:16in mental health.
0:07:16 > 0:07:18Here we go. So, look, we've got a vegetarian option here
0:07:18 > 0:07:22- which, on the face of it, looks like it would be a good option.- Yeah.
0:07:22 > 0:07:25But there's been reports recently that vegetarians are twice as likely
0:07:25 > 0:07:28to suffer with depression. What's that about?
0:07:28 > 0:07:30Well, unfortunately some of the micronutrients
0:07:30 > 0:07:32that are implicated in depression
0:07:32 > 0:07:35are more plentiful in animal products.
0:07:35 > 0:07:38Mainly the B vitamins and particularly B12,
0:07:38 > 0:07:41so B12 is actually only found in animal products,
0:07:41 > 0:07:45and so it's quite difficult for a strict vegetarian or vegan
0:07:45 > 0:07:47to get in enough of vitamin B12.
0:07:47 > 0:07:50If we don't, it could be linked with depression?
0:07:50 > 0:07:53They have a role in producing brain chemicals,
0:07:53 > 0:07:55so making sure we've got enough of those brain chemicals
0:07:55 > 0:07:58to be able to keep the brain healthy is definitely important.
0:07:58 > 0:08:00- You eat meat though, don't you? - Yes, I do.
0:08:00 > 0:08:02Yes, I like chicken.
0:08:02 > 0:08:05OK, so Lowell will be getting enough B12 presumably in his diet?
0:08:05 > 0:08:09Potentially, if you do eat meat and meat products.
0:08:09 > 0:08:13Although B12 is naturally found in meat, fish, and animal products,
0:08:13 > 0:08:17it can also be found in fortified foods like breakfast cereals
0:08:17 > 0:08:18and dairy substitutes.
0:08:19 > 0:08:23That doesn't mean the vegetarian option is off the menu entirely,
0:08:23 > 0:08:26but both Lowell and I choose seafood for lunch.
0:08:26 > 0:08:28One crab burger, and I'll have the squid and prawns, please.
0:08:29 > 0:08:33But one healthy lunch isn't going to have much of an impact.
0:08:33 > 0:08:36If diet's going to make a difference to Lowell's depression,
0:08:36 > 0:08:39he will need to change what he eats in the long-term.
0:08:39 > 0:08:42And over the past week, he's been keeping a food diary
0:08:42 > 0:08:46so that Helen can scrutinise his diet and recommend some changes.
0:08:46 > 0:08:49Straight away, she's picked up on something important.
0:08:49 > 0:08:52The number of portions of fruit and vegetables that you have
0:08:52 > 0:08:54throughout the day is on the lower side.
0:08:54 > 0:08:57So green leafy vegetables, that would be an option.
0:08:57 > 0:09:00So thinking about maybe spinach, broccoli, kale,
0:09:00 > 0:09:03those kind of things, and making sure that they're present
0:09:03 > 0:09:05in your evening meal.
0:09:05 > 0:09:08So why do I need to be eating more leafy greens, Helen?
0:09:08 > 0:09:11So, green leafy vegetables are a source of iron,
0:09:11 > 0:09:15- which can help us feel less tired, less fatigued.- Right.
0:09:15 > 0:09:17The other thing it's a good source of is folate.
0:09:17 > 0:09:21Folate is one of the B group of vitamins,
0:09:21 > 0:09:24and those vitamins are the ones that help support brain health
0:09:24 > 0:09:26because they help the production of brain chemicals.
0:09:26 > 0:09:29But there's a bigger factor in Lowell's food diary
0:09:29 > 0:09:32that Helen's sure is having an impact on his mood.
0:09:32 > 0:09:34Long shifts at work means he eats
0:09:34 > 0:09:37a lot of processed and convenience food
0:09:37 > 0:09:41that is likely to be causing big spikes and dips in his blood sugar.
0:09:41 > 0:09:44The aim is to try and avoid big swings between high and low
0:09:44 > 0:09:47blood sugar levels, because when they're high or low,
0:09:47 > 0:09:51it can make us quite irritable, quite tired, quite fatigued.
0:09:51 > 0:09:53So is that something that you can recognise?
0:09:53 > 0:09:55Sometimes I do, yeah.
0:09:55 > 0:10:00But sometimes I attribute it to the medication.
0:10:00 > 0:10:04It's probably more to do with if our foods are highly processed,
0:10:04 > 0:10:07they're more likely to be of the higher GI.
0:10:07 > 0:10:09GI stands for glycaemic index
0:10:09 > 0:10:13and it's basically a measure of how quickly carbohydrate and glucose
0:10:13 > 0:10:15is released into our blood stream.
0:10:16 > 0:10:19Low GI foods like whole grains, oats and pulses
0:10:19 > 0:10:21release their energy slowly.
0:10:21 > 0:10:25And whilst Lowell's diet already includes some low GI foods,
0:10:25 > 0:10:29Helen can see one simple swap that will boost that even more -
0:10:29 > 0:10:31his breakfast time white sliced loaf.
0:10:32 > 0:10:35One of the changes that I would recommend you make
0:10:35 > 0:10:38is maybe going for a seeded bread for your toast at breakfast time,
0:10:38 > 0:10:41- if you can. - Seeded bread. Why is that?
0:10:41 > 0:10:43Well, because it's got seeds on,
0:10:43 > 0:10:46it actually slows down the carbohydrate release
0:10:46 > 0:10:47into our blood stream.
0:10:47 > 0:10:50Seeded bread is actually a lower GI than wholemeal bread,
0:10:50 > 0:10:52which I think surprises a lot of people.
0:10:53 > 0:10:57Helen says that avoiding those big spikes and dips in blood sugar
0:10:57 > 0:10:59helps to keep your energy levels stable,
0:10:59 > 0:11:02and that can have a positive effect on your mood.
0:11:02 > 0:11:05So, even though our main courses are finished,
0:11:05 > 0:11:08dessert isn't on Helen's mental health lunch menu.
0:11:09 > 0:11:12This is the classic pick me up, isn't it?
0:11:12 > 0:11:15A nice piece of chocolate or a piece of cake to lift you,
0:11:15 > 0:11:18make you feel happy. Is that OK?
0:11:18 > 0:11:19It's everything in moderation.
0:11:19 > 0:11:23You know, every now and again. But if you were having these too often,
0:11:23 > 0:11:27those big spikes in blood sugar levels that we are trying to avoid,
0:11:27 > 0:11:30maybe not such a good idea.
0:11:30 > 0:11:32As well as having fewer desserts,
0:11:32 > 0:11:35Helen also said we should avoid too much coffee,
0:11:35 > 0:11:38because while a few cups a day is OK,
0:11:38 > 0:11:40too much caffeine can make you feel anxious.
0:11:40 > 0:11:42So, with that advice,
0:11:42 > 0:11:45Lowell heads home to stock up his kitchen in preparation.
0:11:47 > 0:11:51I've got my leafy greens. I've got my oily fish here.
0:11:51 > 0:11:53This is my seeded bread.
0:11:53 > 0:11:55It's not normally what we would eat.
0:11:55 > 0:11:59This would be a little bit different than my typical shop.
0:12:00 > 0:12:02Lowell's going to follow Helen's advice
0:12:02 > 0:12:05and see if changing his diet could help his mood.
0:12:05 > 0:12:08He won't see results overnight, but I'll catch up with him
0:12:08 > 0:12:12in a few weeks to see if he can tell any difference.
0:12:12 > 0:12:15There are lots of factors at play with our mental health,
0:12:15 > 0:12:18so how much does food contribute to the bigger picture?
0:12:18 > 0:12:21I'm hoping that Stephen Buckley from
0:12:21 > 0:12:23mental health charity Mind can tell me.
0:12:23 > 0:12:26Stephen, can you give me some sort of scale of the issue
0:12:26 > 0:12:29of mental illness in the UK at the moment?
0:12:29 > 0:12:31We think there's roughly one in four of us
0:12:31 > 0:12:33experiencing a mental health problem right now,
0:12:33 > 0:12:36so it's clearly a significant issue at the moment.
0:12:36 > 0:12:39And Stephen, what do you make of recent reports that suggest
0:12:39 > 0:12:42that certain foods or a certain diet can actually treat
0:12:42 > 0:12:44or even prevent some mental illnesses?
0:12:44 > 0:12:48Some of that research is interesting but I don't think it's yet
0:12:48 > 0:12:51well-developed enough to say with certainty that there are
0:12:51 > 0:12:55particular foods to eat that can improve mental health.
0:12:55 > 0:12:57Diet's just a small part of our mental well-being,
0:12:57 > 0:12:58it's not the whole picture.
0:12:58 > 0:13:00And there'll be many people who might have a brilliant
0:13:00 > 0:13:02and healthy diet, but they still need extra support,
0:13:02 > 0:13:04extra help with maintaining their mental health.
0:13:04 > 0:13:07There are other things as well that people can think about -
0:13:07 > 0:13:09make sure you're getting enough sleep,
0:13:09 > 0:13:11try and get a bit of physical activity in,
0:13:11 > 0:13:14maintaining good relationships with your friends or your colleagues.
0:13:14 > 0:13:17Also, people should remember to be a bit kind to themselves as well.
0:13:17 > 0:13:19You know, shouldn't strive for the perfect diet.
0:13:19 > 0:13:23Try and eat broadly healthily, have the odd treat, enjoy what you eat,
0:13:23 > 0:13:25but generally try and look after yourself.
0:13:26 > 0:13:30And in Northallerton, Lowell has taken that message to heart.
0:13:31 > 0:13:34OK, so we're starting the food diary.
0:13:35 > 0:13:39Steak is very rich in protein.
0:13:39 > 0:13:43The asparagus contains most of the vitamins that I need.
0:13:43 > 0:13:47And probably the most unhealthy aspect of this diet is the chips.
0:13:47 > 0:13:51Chips aside, Lowell's been able to work many of Helen's suggestions
0:13:51 > 0:13:54into his diet, and after all,
0:13:54 > 0:13:56everyone needs a little treat every now and again.
0:13:56 > 0:14:01I'm willing to determine myself to work on the diet.
0:14:01 > 0:14:02As you can see, I've got
0:14:02 > 0:14:05toasted granary bread, baked beans,
0:14:05 > 0:14:07poached eggs, and a cup of tea
0:14:07 > 0:14:10with semi-skimmed milk and sweetener.
0:14:13 > 0:14:14And five weeks later,
0:14:14 > 0:14:18I'm catching up with Lowell to see if he's noticed a difference
0:14:18 > 0:14:20after following Helen's advice.
0:14:20 > 0:14:23You've been trying the new diet. How has that been going?
0:14:23 > 0:14:25I think it's been going well, to be honest.
0:14:25 > 0:14:28I've been more disciplined. I've certainly been making an effort.
0:14:28 > 0:14:31And I've started to enjoy things
0:14:31 > 0:14:34that I've never eaten much of before.
0:14:34 > 0:14:37Sometimes with my work,
0:14:37 > 0:14:42I haven't been able to adhere to it as strictly as I would like to,
0:14:42 > 0:14:46but overall, I think, yes, I think I've done quite well.
0:14:46 > 0:14:49Excellent, and it's having the desired effect.
0:14:49 > 0:14:51You're feeling better within yourself?
0:14:51 > 0:14:54I would certainly say so, yes, Chris.
0:14:54 > 0:14:58And I mean that sincerely. I do feel it has made a difference, yes.
0:14:58 > 0:15:01It's great to hear that Lowell thinks his new diet
0:15:01 > 0:15:03is helping support his mental health,
0:15:03 > 0:15:07and he's fully committed to keeping it going long term,
0:15:07 > 0:15:11so he can hopefully see further improvements in the future.
0:15:11 > 0:15:12As Steve told me,
0:15:12 > 0:15:15it is complicated and there are no quick fixes
0:15:15 > 0:15:17when it comes to something like depression.
0:15:17 > 0:15:20But it is good to know that in this case,
0:15:20 > 0:15:23there is definitely some truth behind the headlines.
0:15:28 > 0:15:32For recipes that help to boost your mood and banish winter blues,
0:15:32 > 0:15:38visit bbc.co.uk/food where you'll also find other meal ideas
0:15:38 > 0:15:40for topics discussed in this series.
0:15:46 > 0:15:49There are healthy foods, there are healthy diets,
0:15:49 > 0:15:52and then there are healthy lifestyles.
0:15:52 > 0:15:55And the subject of our next film falls very much
0:15:55 > 0:15:56into the last category.
0:15:56 > 0:15:59It's called the raw food diet,
0:15:59 > 0:16:01and as well as having a big celebrity following,
0:16:01 > 0:16:03it takes a fair amount of commitment.
0:16:03 > 0:16:06But while its fans say that all the hard work results
0:16:06 > 0:16:08in a transformation to your health,
0:16:08 > 0:16:11critics say that in the long term, it could even be dangerous.
0:16:11 > 0:16:15So, never one to shy away from a scary report,
0:16:15 > 0:16:18Danny Craig's volunteered to give it a go and find out
0:16:18 > 0:16:20which side of the argument is right.
0:16:24 > 0:16:28Roast, steamed, fried, grilled or even flambeed.
0:16:28 > 0:16:30For lots of people, me included,
0:16:30 > 0:16:33half the pleasure of food comes from how it's cooked,
0:16:33 > 0:16:36so it's hard to imagine only eating food that's not been anywhere
0:16:36 > 0:16:38near a hob or an oven at all.
0:16:39 > 0:16:42But that's exactly what the raw food diet is all about -
0:16:42 > 0:16:45entirely unprocessed, uncooked meals.
0:16:46 > 0:16:50And the customers in this raw food cafe rave about it.
0:16:50 > 0:16:54The essence of raw food diet is organic, which means less chemicals,
0:16:54 > 0:16:57less insecticides, pesticides, fungicides, herbicides.
0:16:57 > 0:16:59And fresh, fresh!
0:16:59 > 0:17:01That's where you get the energy from.
0:17:01 > 0:17:04I think the thing I like the most about the raw food diet
0:17:04 > 0:17:07is it's about getting the most nutrients out of your food.
0:17:09 > 0:17:12While most of the people here just eat raw some of the time,
0:17:12 > 0:17:15the diet's hard-core followers do it full-time,
0:17:15 > 0:17:17and they're usually vegans, too.
0:17:17 > 0:17:20So, that's no meat or fish, no dairy,
0:17:20 > 0:17:24and absolutely nothing that's been cooked above 48 degrees centigrade,
0:17:24 > 0:17:28or refined, pasteurised, or processed in any way.
0:17:28 > 0:17:32So say goodbye to most aisles in the supermarket,
0:17:32 > 0:17:34including cereals, bakery, rice and pasta,
0:17:34 > 0:17:37and my favourite, baked beans.
0:17:37 > 0:17:41The theory behind why raw food is so good for you is that heating food
0:17:41 > 0:17:44destroys some of its natural enzymes
0:17:44 > 0:17:46and makes it harder for our bodies to digest.
0:17:46 > 0:17:49But its critics say that's rubbish,
0:17:49 > 0:17:52and headlines like this one claim followers would starve to death
0:17:52 > 0:17:53within six months.
0:17:54 > 0:17:56Now, that's scary,
0:17:56 > 0:17:59but I'm intrigued by how even part-time raw foodies
0:17:59 > 0:18:01talk about how great it makes them feel,
0:18:01 > 0:18:05so I'm going to join their ranks for just a few days.
0:18:05 > 0:18:07But first, I need some guidance from a committed follower.
0:18:09 > 0:18:12Theresa Hardman has been a raw foodie for the past six years.
0:18:12 > 0:18:13Come in.
0:18:13 > 0:18:15Theresa, I think it's fair to say you're a strong advocate
0:18:15 > 0:18:19of a raw food diet, but how did you end up eating like this?
0:18:19 > 0:18:22When I became vegetarian, I started to research raw food,
0:18:22 > 0:18:25and it just made so much sense to me.
0:18:25 > 0:18:27Six years ago, decided to just get rid of my cooker
0:18:27 > 0:18:29and just go whole hog.
0:18:29 > 0:18:31So, I don't have a cooker or a microwave
0:18:31 > 0:18:33or anything like that now.
0:18:34 > 0:18:39Instead of cooking, Theresa juices, blends, soaks and dehydrates
0:18:39 > 0:18:41her food, adding herbs and spices as well.
0:18:41 > 0:18:45Like most raw foodies, she doesn't eat meat or dairy,
0:18:45 > 0:18:48but there is more to this lifestyle than just fruit and veg.
0:18:49 > 0:18:53So, Theresa, what are the staples of a respectable raw food diet?
0:18:53 > 0:18:55Lots of seeds.
0:18:55 > 0:18:59Pumpkin seeds, sunflower seeds, there's lots of zinc in there.
0:18:59 > 0:19:02And you've got your omega fatty acids, which you really need.
0:19:02 > 0:19:06Nuts as well, lots of protein, and the flaxseed, very good fibre,
0:19:06 > 0:19:09which, as you know, is really, really important.
0:19:09 > 0:19:10Looking around Theresa's kitchen,
0:19:10 > 0:19:13I'm starting to worry that following a raw food diet might be
0:19:13 > 0:19:15a bit too complicated for me.
0:19:16 > 0:19:19But she hopes this simple raw cauliflower, rice and falafel dinner
0:19:19 > 0:19:22will convince me otherwise.
0:19:22 > 0:19:25So, Theresa, is it a hard diet to follow?
0:19:25 > 0:19:27Not at all. It's the easiest thing in the world
0:19:27 > 0:19:29because you haven't really got to cook anything.
0:19:29 > 0:19:30It's nature's fast food.
0:19:30 > 0:19:33It's packed full of vitamins and minerals, antioxidants,
0:19:33 > 0:19:35it's got protein.
0:19:35 > 0:19:37If you're eating like this three times a day every day,
0:19:37 > 0:19:40you'll find it really hard not to be healthy.
0:19:40 > 0:19:43So, you've been on a raw diet for six years now.
0:19:43 > 0:19:46Have you seen any negative impacts?
0:19:46 > 0:19:48I've seen none whatsoever, no.
0:19:48 > 0:19:52I've just become increasingly healthier and healthier.
0:19:52 > 0:19:55My skin's stayed clear, my hair's really strong and healthy,
0:19:55 > 0:19:57and I've got a lot more energy.
0:19:57 > 0:19:59In next to no time, dinner's ready.
0:19:59 > 0:20:02And I have to say, this is making me much more optimistic
0:20:02 > 0:20:05about trying raw food out for myself.
0:20:05 > 0:20:06Right, bon appetit. Enjoy.
0:20:06 > 0:20:08This is absolutely delicious. It's really hard to believe
0:20:08 > 0:20:10that there was no cooking involved in this at all.
0:20:10 > 0:20:13- Especially with the falafels.- Yeah. Everybody's amazed about that,
0:20:13 > 0:20:15because they taste like they've been cooked.
0:20:15 > 0:20:18And it doesn't have the texture you'd expect from raw food.
0:20:18 > 0:20:20For dessert, there's an amazing cake,
0:20:20 > 0:20:23and a good helping of advice to get me started.
0:20:23 > 0:20:25Back home, I'm stocking up on the staples
0:20:25 > 0:20:28to see me through my venture into raw foodism.
0:20:34 > 0:20:35I'm not going to lie.
0:20:35 > 0:20:38This is probably one of the most nerve-racking things
0:20:38 > 0:20:40I've ever had to do, because I'm a little bit out of my comfort zone.
0:20:40 > 0:20:44I still don't even know what my first meal is going to look like.
0:20:44 > 0:20:49Except a pile of vegetables, and outside of that, it's a mystery.
0:20:49 > 0:20:51But before I work out what's for dinner,
0:20:51 > 0:20:53there's something I need to do first.
0:20:53 > 0:20:55To avoid any temptation, I'm going to shut the oven off.
0:20:58 > 0:21:01But on the plus side, I'm going to save a few quid on electricity.
0:21:01 > 0:21:03I'm keeping a diary of my progress,
0:21:03 > 0:21:06and inspired by Theresa's amazing falafel,
0:21:06 > 0:21:08I'm giving something similar a try myself.
0:21:08 > 0:21:13Some beautiful raw ingredients here. Nice spices to go in now.
0:21:13 > 0:21:16But I'm still not sure I'm going to love the fact
0:21:16 > 0:21:17that they're not cooked.
0:21:21 > 0:21:23That's not something I'll be doing again.
0:21:23 > 0:21:25So, my first meal wasn't a hit.
0:21:25 > 0:21:29But it's not the taste of the food that's led to such heavy criticism
0:21:29 > 0:21:30of the raw food diet.
0:21:30 > 0:21:34In 2017, the British Dietetic Association,
0:21:34 > 0:21:36which represents dieticians like Priya Tew,
0:21:36 > 0:21:39said it was a diet no-one should follow.
0:21:39 > 0:21:42Strong words. What does Priya think?
0:21:42 > 0:21:44Obviously, we want people to be
0:21:44 > 0:21:46eating more fresh fruit and vegetables,
0:21:46 > 0:21:50but there can be an issue with not having enough protein in the diet.
0:21:50 > 0:21:54And also, there are some nutrients that you can end up lacking.
0:21:54 > 0:21:57So, vitamin B12 is one of those, for example.
0:21:57 > 0:22:02We know that having a lack of that can increase your risk factor
0:22:02 > 0:22:04for cardiovascular disease.
0:22:04 > 0:22:06And then with calcium,
0:22:06 > 0:22:09there has been some research suggesting that
0:22:09 > 0:22:11on the raw food diet,
0:22:11 > 0:22:15you could be at risk of having low bone mineral density.
0:22:16 > 0:22:19As well as nutrients, calories are high on that list, too.
0:22:19 > 0:22:21Some people will say, I'm going to go on a raw food diet
0:22:21 > 0:22:24because it will lead to me losing weight.
0:22:24 > 0:22:28And yes, it will lead to weight loss because you're having less calories
0:22:28 > 0:22:29and less energy.
0:22:29 > 0:22:34But that therefore means that you're going to be missing out
0:22:34 > 0:22:37on some energy that your body needs.
0:22:37 > 0:22:38It's this very risk that puts
0:22:38 > 0:22:40raw foodism in the headlines,
0:22:40 > 0:22:42with one prominent biologist claiming
0:22:42 > 0:22:43that with so many calories
0:22:43 > 0:22:45and nutrients missing from the diet,
0:22:45 > 0:22:47hard-core followers could starve to death
0:22:47 > 0:22:49after just six months.
0:22:51 > 0:22:54Of course, Theresa is proof that doesn't have to be the case.
0:22:54 > 0:22:56Priya says that with the right planning,
0:22:56 > 0:22:58it is possible to follow the raw food diet long-term.
0:22:59 > 0:23:03But even with extra supplements to replace any lost nutrients,
0:23:03 > 0:23:05she'd never recommend it,
0:23:05 > 0:23:07because the risk to your health of not getting it right
0:23:07 > 0:23:09could be very serious.
0:23:10 > 0:23:12So, if there is these risks involved,
0:23:12 > 0:23:16why do people believe that it has so many health benefits?
0:23:16 > 0:23:19I think it comes down to the fact it just looks so nutritious
0:23:19 > 0:23:21and it looks really healthy.
0:23:21 > 0:23:24But we actually know that for some foods,
0:23:24 > 0:23:25there are benefits to cooking them.
0:23:25 > 0:23:28So, if we take carrots, for example,
0:23:28 > 0:23:32we know that if you are to cook carrots,
0:23:32 > 0:23:34you actually get more beta-carotene from them
0:23:34 > 0:23:36than if you are to eat them raw.
0:23:36 > 0:23:40Would you say that a raw food diet is going to benefit me in any way?
0:23:40 > 0:23:42No, I don't think it will.
0:23:42 > 0:23:43I think overall,
0:23:43 > 0:23:47you could actually end up deficient nutritionally on a raw food diet,
0:23:47 > 0:23:51and you are far better off eating a great range of foods
0:23:51 > 0:23:53that are cooked and raw.
0:23:53 > 0:23:57Priya's concerns are about an exclusively raw diet,
0:23:57 > 0:24:00not one that includes some raw meals alongside cooked ones, too.
0:24:02 > 0:24:05And I have to confess, that sounds much less daunting
0:24:05 > 0:24:08than the idea of only eating raw food.
0:24:08 > 0:24:10So, back home, it's time to get the kids involved
0:24:10 > 0:24:12in tonight's raw dinner
0:24:12 > 0:24:15and my courgetti spaghetti is going down a storm.
0:24:15 > 0:24:17I've always got a little help in the kitchen with me.
0:24:17 > 0:24:20Albert, he's my chief taster today. So, Albert,
0:24:20 > 0:24:23do we give it a thumbs up or a thumbs down?
0:24:23 > 0:24:25Thumbs up.
0:24:25 > 0:24:27Now, if raw food advocates are right,
0:24:27 > 0:24:31that courgetti spaghetti, and indeed other raw veg too,
0:24:31 > 0:24:34will be better for me and Albert than the cooked version,
0:24:34 > 0:24:36because heating it destroys the nutrients inside.
0:24:37 > 0:24:39To put those claims to the test,
0:24:39 > 0:24:42I've brought a whole host of veg to food scientist Haleh Moravej
0:24:42 > 0:24:45at Manchester Metropolitan University.
0:24:47 > 0:24:48If I take my pepper, for example,
0:24:48 > 0:24:51what are the benefits or the pros and cons of cooking it
0:24:51 > 0:24:52and not cooking it?
0:24:52 > 0:24:55OK, red peppers are a really good source of vitamin C.
0:24:55 > 0:24:58Vitamin C is light sensitive and heat sensitive,
0:24:58 > 0:24:59so as soon is you cook it,
0:24:59 > 0:25:01the levels of vitamin C drop.
0:25:01 > 0:25:06If you can, having it raw probably is more nutritionally beneficial.
0:25:06 > 0:25:10The same goes for other veg too, including courgettes.
0:25:10 > 0:25:12High levels of vitamin C, high levels of potassium,
0:25:12 > 0:25:14high levels of vitamin K.
0:25:14 > 0:25:18The skin is actually going to have lots of different antioxidants.
0:25:18 > 0:25:20When you cook it, you do destroy
0:25:20 > 0:25:22some of these water-soluble vitamins.
0:25:22 > 0:25:25So I can see why raw food advocates believe
0:25:25 > 0:25:27it's a much healthier way to eat.
0:25:27 > 0:25:28But there is a twist.
0:25:28 > 0:25:31While my tomatoes will give me more vitamin C raw,
0:25:31 > 0:25:33Haleh says I'd miss out on a more powerful nutrient
0:25:33 > 0:25:35that's released during cooking.
0:25:37 > 0:25:40It has an antioxidant that is actually called lycopene,
0:25:40 > 0:25:43which gets released when you cook it.
0:25:43 > 0:25:47Research suggests that it's good for prostate cancer prevention,
0:25:47 > 0:25:50so we recommend it to men on a regular basis.
0:25:50 > 0:25:54So, cooked tomatoes will be a really good source of lycopene.
0:25:54 > 0:25:57So it seems like a fairly delicate balancing act.
0:25:57 > 0:25:58To see which might be better for me,
0:25:58 > 0:26:02I've asked Haleh to test the vitamin C and lycopene levels in two batches
0:26:02 > 0:26:04of marinara sauce - one cooked and one raw.
0:26:06 > 0:26:09The vitamin C was, as expected in the raw food,
0:26:09 > 0:26:12was at least three times more than the cooked food.
0:26:13 > 0:26:15The tomatoes also lost some of their lycopene content
0:26:15 > 0:26:18when they were cooked, but crucially,
0:26:18 > 0:26:21heating them would have made the remaining lycopene
0:26:21 > 0:26:23easier for the body to use. After ten minutes,
0:26:23 > 0:26:27the lycopene is around 25% easier for the body to absorb,
0:26:27 > 0:26:31so you get more from cooked rather than raw tomatoes.
0:26:31 > 0:26:34But Haleh says, cook them for more than ten minutes
0:26:34 > 0:26:37and the level of lycopene starts to drop.
0:26:37 > 0:26:39And after around half an hour,
0:26:39 > 0:26:42you could get more lycopene from raw tomatoes.
0:26:42 > 0:26:43Looking at the results,
0:26:43 > 0:26:47I think we do need a combination of raw and cooked food.
0:26:47 > 0:26:49We need both in the right amounts.
0:26:49 > 0:26:51As we always say in nutrition,
0:26:51 > 0:26:54moderation, variety and balance is the key.
0:26:56 > 0:27:00But as Priya told me earlier, it's not just lycopene.
0:27:00 > 0:27:02There are a whole host of other nutrients
0:27:02 > 0:27:05that can easily be missed on a raw food diet.
0:27:05 > 0:27:06While Theresa shows that with the
0:27:06 > 0:27:08right sort of passion and commitment,
0:27:08 > 0:27:10it is possible to follow it,
0:27:10 > 0:27:13I certainly couldn't sustain a diet that cuts out
0:27:13 > 0:27:15so many of the foods I enjoy.
0:27:15 > 0:27:17Time then for one last raw meal.
0:27:17 > 0:27:21Hopefully, this chocolate cheesecake will be a hit.
0:27:21 > 0:27:23Go on, try it. Let me know what you think.
0:27:23 > 0:27:27- Boo!- Yeah, I don't think that's a success, do you?
0:27:29 > 0:27:31You like it! Albert, it's all yours.
0:27:38 > 0:27:42Still to come - with countless claims and old wives' tales
0:27:42 > 0:27:44about how food affects arthritis,
0:27:44 > 0:27:46I'm finding out if any of them really work.
0:27:47 > 0:27:51- Do you ever try them?- Do you know what? I did try the aloe vera.
0:27:51 > 0:27:54- And?- No, I'm still creaky.
0:27:59 > 0:28:03All week, we're taking some of the latest fashionable food fads
0:28:03 > 0:28:05and asking whether their popularity is based
0:28:05 > 0:28:08on genuine health credentials or hipster hot air.
0:28:08 > 0:28:10So, what have you got for me today, Gloria?
0:28:10 > 0:28:13Feast your eyes on this. This is what's known as bone broth.
0:28:13 > 0:28:16- Right, OK, so what's that?- Are you familiar with that?- Not really.
0:28:16 > 0:28:18When I was a girl, my old mum, bless her,
0:28:18 > 0:28:20she used to make something that looked a lot like this,
0:28:20 > 0:28:22and she just called it stock.
0:28:22 > 0:28:25But it's flying out of cafes right across the country
0:28:25 > 0:28:29because it's apparently extremely beneficial for many things,
0:28:29 > 0:28:31including anti-ageing.
0:28:31 > 0:28:33That's why I'm on it, but of course, you don't need it.
0:28:38 > 0:28:41New York Fashion Week, home to global trendsetters,
0:28:41 > 0:28:43dedicated followers of fashion,
0:28:43 > 0:28:47and one of the latest food fad phenomenon to hit America.
0:28:47 > 0:28:51Bone broth. It's the diet sweeping the country.
0:28:51 > 0:28:53Throw in a few celebrity endorsements and soon enough,
0:28:53 > 0:28:57health-conscious hipsters were glugging gallons of the stuff.
0:28:57 > 0:28:59Sorry, did you say bone broth, is that it?
0:28:59 > 0:29:00Bone broth, yeah.
0:29:00 > 0:29:03This is bone broth and this is one of the hottest trends right now.
0:29:03 > 0:29:07And with claims that it can help you lose weight, prevent illness,
0:29:07 > 0:29:09and even roll back the ageing process,
0:29:09 > 0:29:13it's no surprise that it's now made it onto the UK high street.
0:29:13 > 0:29:16I think it's a good, nourishing dish, but it's one of those things
0:29:16 > 0:29:18people have been cooking for hundreds of years.
0:29:18 > 0:29:20Sort of thing your great granny would have cooked.
0:29:20 > 0:29:23I would say it's good. I would love to try it now.
0:29:24 > 0:29:28Bone broth is made using the bones and connective tissue of chicken
0:29:28 > 0:29:31or beef, fresh vegetables, water and seasoning.
0:29:31 > 0:29:32Hardly ground-breaking stuff,
0:29:32 > 0:29:35so what sets this apart from your mother's soup stock?
0:29:35 > 0:29:39According to the experts, the key to unlocking the health benefits
0:29:39 > 0:29:42lie in the cooking of it for up to 36 hours.
0:29:42 > 0:29:44And what do you get for your patience?
0:29:44 > 0:29:48Well, a broth brimming with protein, vitamins and minerals.
0:29:48 > 0:29:51And as dietitian Linia Patel explains,
0:29:51 > 0:29:53it claims to pack quite a punch.
0:29:53 > 0:29:56Bone broth has some big and bold claims.
0:29:56 > 0:30:01So, for example, it claims to alleviate arthritis, heal your gut,
0:30:01 > 0:30:04and also has some anti-ageing claims as well.
0:30:04 > 0:30:05In terms of gut health,
0:30:05 > 0:30:08glutamine and amino acid from the bone broth
0:30:08 > 0:30:10are thought to heal your gut
0:30:10 > 0:30:12and close the leaks that are in your gut.
0:30:12 > 0:30:15And as we get older, we have less collagen,
0:30:15 > 0:30:18we can't make as much, and this is why we get wrinkles.
0:30:18 > 0:30:21And it's thought that in the bone broth,
0:30:21 > 0:30:25the collagen that you drink then helps you make new skin.
0:30:27 > 0:30:30But can these shoppers be convinced that bone broth
0:30:30 > 0:30:33is anything more than expensive stock?
0:30:33 > 0:30:34It's all rubbish.
0:30:34 > 0:30:37It is a very useful stock,
0:30:37 > 0:30:41but I really don't see how it can have these properties.
0:30:41 > 0:30:47I think it's a good nutritious food, but it's not going to cure all.
0:30:47 > 0:30:50Well, it turns out they're probably right to be sceptical.
0:30:50 > 0:30:53Linia doubts that bone broth can live up to the promises.
0:30:55 > 0:30:58Despite the bold claims that come with bone broth,
0:30:58 > 0:31:01sadly there just isn't enough scientific evidence
0:31:01 > 0:31:02to back up this fad.
0:31:02 > 0:31:05There's lots of other ways that you can actually get a healthy gut,
0:31:05 > 0:31:08including bio live yoghurt in your diet every day
0:31:08 > 0:31:11is a much better way to get a healthy gut.
0:31:11 > 0:31:12In terms of arthritis,
0:31:12 > 0:31:15make sure you get your omega-3 by having at least
0:31:15 > 0:31:18one portion of oily fish a week.
0:31:18 > 0:31:22So, if you want to use a tasty broth as a base for a soup
0:31:22 > 0:31:24or a stew, by all means, do,
0:31:24 > 0:31:28but it's important that you're not using that to replace whole meals,
0:31:28 > 0:31:30because it's not going to be a miracle cure.
0:31:38 > 0:31:41Now, when it comes to helpful headlines
0:31:41 > 0:31:44about which foods can transform your health for good or ill,
0:31:44 > 0:31:47then anyone who suffers with arthritis is likely to have seen
0:31:47 > 0:31:49more than their fair share.
0:31:49 > 0:31:53The only problem is that not many of them actually agree with each other.
0:31:53 > 0:31:56So I set off to find out if changing what you eat
0:31:56 > 0:31:59really can make it easier to live with arthritis.
0:32:03 > 0:32:05These look pretty strong crutches to me.
0:32:05 > 0:32:06- Yes.- So, when do you use those?
0:32:06 > 0:32:08- Use these every day.- Every day?
0:32:08 > 0:32:10Every day, in the house and outside the house.
0:32:10 > 0:32:13Catherine Manning is 37 years old,
0:32:13 > 0:32:16but she has a condition most people would associate
0:32:16 > 0:32:19with someone much older, rheumatoid arthritis.
0:32:19 > 0:32:23She started to develop it at the age of 12, and since adulthood,
0:32:23 > 0:32:26it's influenced every part of her life.
0:32:26 > 0:32:29But over the years, she's found ways to maintain her independence
0:32:29 > 0:32:31and plenty of gadgets to help her day-to-day.
0:32:34 > 0:32:35Is this special cutlery?
0:32:35 > 0:32:37These are good for me, because they've got a shaped handle.
0:32:37 > 0:32:39Show me in your hand how that helps.
0:32:39 > 0:32:41- It gives you a better grip? - Gives me a bit of grip.
0:32:41 > 0:32:43This is a higher bench than normal.
0:32:43 > 0:32:46Yes, the kitchen was all made higher,
0:32:46 > 0:32:48so that I don't need to lean over.
0:32:48 > 0:32:50And do you try to do a bit of cooking or have you given that up?
0:32:50 > 0:32:53I've kind of given it up. I dropped a pan out of the oven,
0:32:53 > 0:32:55with the children in the kitchen,
0:32:55 > 0:32:59and my occupational therapist said that it was probably best
0:32:59 > 0:33:01- that I don't do anything...- Hot.
0:33:01 > 0:33:02Hot.
0:33:03 > 0:33:05But if reports are right,
0:33:05 > 0:33:08Catherine's kitchen could be the key to combating her arthritis,
0:33:08 > 0:33:11and the secret is in what she eats.
0:33:11 > 0:33:14The only problem is that reports don't agree on what could help
0:33:14 > 0:33:16and what could hinder the condition.
0:33:17 > 0:33:20Take, for example, the breakfast staple, orange juice.
0:33:20 > 0:33:23According to this report, it could help fight her arthritis.
0:33:25 > 0:33:27But these listed amongst the sugary drinks
0:33:27 > 0:33:30that could make arthritis worse.
0:33:30 > 0:33:33Meanwhile, anyone reading this article
0:33:33 > 0:33:36will see tomatoes and peppers are among six foods
0:33:36 > 0:33:39that people with arthritis should avoid.
0:33:39 > 0:33:41But five months later,
0:33:41 > 0:33:44exactly the same newspaper listed them both amongst ten foods
0:33:44 > 0:33:46that could help the condition.
0:33:46 > 0:33:50And that's just the tip of an iceberg of confusing messages,
0:33:50 > 0:33:52which leave patients like Catherine baffled.
0:33:52 > 0:33:56I often get e-mails or phone calls from friends that will then tell me,
0:33:56 > 0:34:00"Oh, can you drink this concoction?" Or, "Can you drink aloe vera?
0:34:00 > 0:34:01"Because you're going to be cured."
0:34:01 > 0:34:04Or, "White wine vinegar is going to cure your arthritis."
0:34:04 > 0:34:07And do you ever try them?
0:34:07 > 0:34:09Do you know what? I did try the aloe vera.
0:34:09 > 0:34:12- And?- No, I'm still creaky.
0:34:12 > 0:34:15If it really flares up, how does that affect you?
0:34:15 > 0:34:16I don't get out of bed.
0:34:16 > 0:34:19I've had flare-ups which have just reduced me to tears.
0:34:19 > 0:34:23I've had flare-ups that have meant that I've been admitted
0:34:23 > 0:34:25to hospital for weeks at a time.
0:34:27 > 0:34:30All the more reason why Catherine is desperate to find out
0:34:30 > 0:34:33if there's any truth in the headlines about which foods
0:34:33 > 0:34:35could reduce her chances of a flare-up.
0:34:39 > 0:34:43And it's something that a fair few members of this over-60s dance class
0:34:43 > 0:34:44in East London...
0:34:46 > 0:34:48..are very keen to find out as well.
0:34:50 > 0:34:52Do any of you have arthritis or touches of it?
0:34:54 > 0:34:55Oh!
0:34:55 > 0:34:56Quite a lot.
0:34:56 > 0:34:59So, who better to ask which foods can affect it?
0:34:59 > 0:35:00You up for that?
0:35:00 > 0:35:03- Yes!- Let's go, then!
0:35:05 > 0:35:09Martin Lau is a dietitian who specialises in arthritis.
0:35:09 > 0:35:11What do you think of this?
0:35:11 > 0:35:14He wants to know which foods our group think
0:35:14 > 0:35:16will help with their condition...
0:35:16 > 0:35:19- This is good. - Is that good?- Yeah.
0:35:19 > 0:35:22..and which foods could be bad for arthritis...
0:35:22 > 0:35:24- This is bad.- Yeah?
0:35:24 > 0:35:26..by splitting them into two groups.
0:35:27 > 0:35:29Milk. So good or bad?
0:35:29 > 0:35:30What do you think?
0:35:30 > 0:35:33- They're all good, actually.- That's a bad one.
0:35:33 > 0:35:35So, how have our dancers done?
0:35:35 > 0:35:38First up, something they thought should go on the bad table,
0:35:38 > 0:35:40but Martin has other ideas.
0:35:42 > 0:35:45Milk shouldn't belong to the naughty table.
0:35:45 > 0:35:48Those people, especially women,
0:35:48 > 0:35:52who are drinking more than seven glasses of milk per week,
0:35:52 > 0:35:55they have found that the progression of arthritis
0:35:55 > 0:35:59is actually less than the ones who don't drink any milk,
0:35:59 > 0:36:03so milk should belong to the good table.
0:36:03 > 0:36:06The study behind that nugget didn't differentiate
0:36:06 > 0:36:09between skimmed, semi-skimmed or full-fat milk,
0:36:09 > 0:36:12but dairy products that are much higher in saturated fat like cheese
0:36:12 > 0:36:15don't share milk's place on the good table.
0:36:16 > 0:36:21Cheese is worsening the progression of osteoarthritis,
0:36:21 > 0:36:27because we know a lot of saturated fat can damage our cartilage.
0:36:28 > 0:36:31Next, the dancers choose something else
0:36:31 > 0:36:33that reports have said arthritis sufferers should stay clear of -
0:36:33 > 0:36:35coffee.
0:36:35 > 0:36:38But Martin says following that advice might mean you miss out
0:36:38 > 0:36:40on something that could actually help.
0:36:42 > 0:36:46Coffee is actually protective for people with rheumatoid arthritis,
0:36:46 > 0:36:48funnily enough. Yes!
0:36:48 > 0:36:50Because if you look at coffee,
0:36:50 > 0:36:53it has got quite a lot of active phytochemicals in.
0:36:53 > 0:36:57So, I would say that coffee, really, as long as you don't overdo them,
0:36:57 > 0:36:59it should be absolutely fine.
0:37:00 > 0:37:05And finally, two foods containing acid that has long been thought
0:37:05 > 0:37:06to make arthritis worse.
0:37:06 > 0:37:11Quite a few of my patients do find that eating too much tomatoes
0:37:11 > 0:37:15or citrus do aggravate some of the symptoms.
0:37:15 > 0:37:16Is that because of the acid?
0:37:16 > 0:37:19No, because we know for a fact
0:37:19 > 0:37:23that the acid-based hypothesis has been refuted.
0:37:23 > 0:37:25It might not be the acid they contain,
0:37:25 > 0:37:29but Martin says there are compounds found in both tomatoes and citrus
0:37:29 > 0:37:31that can cause painful inflammation
0:37:31 > 0:37:34in some, but not all, arthritis sufferers.
0:37:34 > 0:37:36So there's no need to avoid them
0:37:36 > 0:37:39unless you know that they're bad for your arthritis.
0:37:39 > 0:37:41And, in fact, that's the message for everything here.
0:37:41 > 0:37:45There's simply no hard evidence that individual foods
0:37:45 > 0:37:49are always good or indeed bad for arthritis.
0:37:49 > 0:37:53I think the most important take-home point is we need to follow
0:37:53 > 0:37:55a healthy eating regime.
0:37:55 > 0:37:58What we also need to look at is be active as well,
0:37:58 > 0:38:01because what we talk about, anti-inflammatory,
0:38:01 > 0:38:03exercise is the best way.
0:38:04 > 0:38:07So these dancers are doing the right thing already.
0:38:11 > 0:38:15There is one food the headlines seem to agree on, though - oily fish.
0:38:15 > 0:38:18It's been claimed it can actually reduce swelling in joints.
0:38:20 > 0:38:22I'm taking Martin to meet Catherine
0:38:22 > 0:38:24at a restaurant that serves plenty of that.
0:38:24 > 0:38:25Hello, there.
0:38:25 > 0:38:28Will he confirm the headlines are right?
0:38:28 > 0:38:30Do you eat a lot of fish?
0:38:30 > 0:38:33Yes. I love salmon. I like tuna.
0:38:33 > 0:38:35I also like cod, haddock...
0:38:35 > 0:38:37Is it fresh tuna that you have?
0:38:37 > 0:38:38- Yes.- Excellent.
0:38:39 > 0:38:43Of that list, only the salmon and fresh tuna count as oily fish,
0:38:43 > 0:38:47because they contain high levels of omega-3 fatty acids,
0:38:47 > 0:38:50which Martin says really do help to ease arthritic pain.
0:38:51 > 0:38:57If you can manage roughly around two servings per week,
0:38:57 > 0:39:00that seems to be a good way to start.
0:39:00 > 0:39:01Which sort of fish would you then recommend?
0:39:01 > 0:39:04Your sardines, tinned sardines,
0:39:04 > 0:39:07and they're relatively inexpensive.
0:39:07 > 0:39:10Your mackerel, your fresh tuna.
0:39:10 > 0:39:14So all of the fish that you like to have absolutely fit this case.
0:39:14 > 0:39:17However, canned tuna is not on the list
0:39:17 > 0:39:20because it doesn't contain enough omega-3
0:39:20 > 0:39:22to be classed as an oily fish.
0:39:23 > 0:39:26And that's not the only advice Martin has for Catherine,
0:39:26 > 0:39:29because some of the other reports are on the money as well.
0:39:29 > 0:39:31What all these stories have in common
0:39:31 > 0:39:33is that the things they say could help arthritis
0:39:33 > 0:39:37are all components of one particular diet that's been dubbed
0:39:37 > 0:39:40the world's healthiest, the Mediterranean diet.
0:39:40 > 0:39:45You've got lots of green vegetables, olive oil,
0:39:45 > 0:39:50lots of fish and restricted red meat, and whole-grain cereal.
0:39:50 > 0:39:53So, those are the things that could be really useful for you to try.
0:39:53 > 0:39:59Would you overall say that general health and a good diet is overall
0:39:59 > 0:40:01the thing that you should aim for?
0:40:01 > 0:40:06Definitely, a healthy eating regime is utmost important.
0:40:06 > 0:40:09And if that's not the silver bullet against arthritis
0:40:09 > 0:40:11you were hoping for,
0:40:11 > 0:40:14there is new research that may soon see that change.
0:40:14 > 0:40:17It's investigating how the bacteria in our guts,
0:40:17 > 0:40:19which live on the food we eat every day,
0:40:19 > 0:40:22could have a big influence on the condition.
0:40:22 > 0:40:25Dr Benjamin Ellis is a rheumatology consultant
0:40:25 > 0:40:27involved in the research.
0:40:28 > 0:40:30In rheumatoid arthritis,
0:40:30 > 0:40:32something called the microbiome might be important.
0:40:32 > 0:40:35Now, the microbiome are the collection of bacteria
0:40:35 > 0:40:36that live in our gut.
0:40:36 > 0:40:38We each have a unique collection, and obviously,
0:40:38 > 0:40:40they're being fed by what we eat.
0:40:40 > 0:40:44Now, these bacteria interact with our immune systems,
0:40:44 > 0:40:47and this may be why some people with rheumatoid arthritis
0:40:47 > 0:40:51are saying if they adopt a particular type of diet,
0:40:51 > 0:40:53it seems to be having an effect
0:40:53 > 0:40:56on their joint pain and stiffness and swelling.
0:40:56 > 0:40:59By studying the gut bacteria from lots of patients,
0:40:59 > 0:41:03the programme could help find a diet that reduces the chances
0:41:03 > 0:41:05of those painful flare-ups.
0:41:05 > 0:41:07We know that changing the pattern of food that you eat
0:41:07 > 0:41:08changes the microbiome.
0:41:08 > 0:41:12The next challenge will be to understand what the microbiome
0:41:12 > 0:41:15is doing and then we need to understand how we can manipulate it.
0:41:15 > 0:41:17Is it through giving people supplements?
0:41:17 > 0:41:19Is it through giving people bacteria?
0:41:19 > 0:41:21So, how do we change the microbiome
0:41:21 > 0:41:24to help people with rheumatoid arthritis?
0:41:24 > 0:41:27The study is in the early stages, but while it's encouraging,
0:41:27 > 0:41:30conclusive evidence is a long way off.
0:41:30 > 0:41:33In the meantime, while countless column inches
0:41:33 > 0:41:35might tell you otherwise, Dr Ellis is adamant
0:41:35 > 0:41:39there's no single food that can trigger or indeed halt
0:41:39 > 0:41:42rheumatoid arthritis flare-ups.
0:41:42 > 0:41:45It's not surprising that when claims are made for a particular food
0:41:45 > 0:41:46or a particular supplement
0:41:46 > 0:41:48that people with arthritis want to try them.
0:41:48 > 0:41:51Sadly, the evidence is that most of these things
0:41:51 > 0:41:52don't seem to make any difference.
0:41:52 > 0:41:56But all the experts do agree that oily fish can at least help
0:41:56 > 0:41:59ease the symptoms. So, back with Catherine.
0:41:59 > 0:42:01She's committed to eating more of it in the hope
0:42:01 > 0:42:04that it might at least help reduce the pain
0:42:04 > 0:42:06that she's suffered for the last 25 years.
0:42:08 > 0:42:10I want to try anything that obviously is going to help me,
0:42:10 > 0:42:13and if I'm eating something that's detrimental to my health,
0:42:13 > 0:42:16then obviously I will try and eliminate that and see if
0:42:16 > 0:42:18that's going to have a benefit to my arthritis
0:42:18 > 0:42:20and my stiffness and my overall pain.
0:42:26 > 0:42:30There's no doubt that what we eat can have a big impact
0:42:30 > 0:42:33on individual conditions, as well as our overall health.
0:42:33 > 0:42:35But there are so many conflicting claims
0:42:35 > 0:42:38that it seems hard to know what to do for the best.
0:42:38 > 0:42:41And when those reports recommend changing your whole diet,
0:42:41 > 0:42:43the last thing you need is another article
0:42:43 > 0:42:45suggesting the complete opposite.
0:42:45 > 0:42:48Yes, that's where the real confusion sets in.
0:42:48 > 0:42:51Now, the best advice really is not to make any big changes
0:42:51 > 0:42:53without speaking to your doctor first.
0:42:53 > 0:42:55Because making the right choice,
0:42:55 > 0:42:57as some of the people in today's programme have found out,
0:42:57 > 0:43:00can make all the difference in the world.
0:43:00 > 0:43:01And on that positive note,
0:43:01 > 0:43:03I'm afraid that's where we have to leave it for today.
0:43:03 > 0:43:07But for the moment, it is a big goodbye and thank you from us.
0:43:07 > 0:43:09- Bye-bye.- Goodbye.