0:00:04 > 0:00:07Will eating these make me live longer?
0:00:09 > 0:00:13Will drinking this cut my risk of cancer?
0:00:13 > 0:00:18Can I get away with eating this if I also have a daily dose of these?
0:00:21 > 0:00:24There's never been so much hype around foods and drinks
0:00:24 > 0:00:27that are claimed to improve our health.
0:00:27 > 0:00:29"Eat more of this, drink more of that
0:00:29 > 0:00:31"and you'll live longer and better."
0:00:31 > 0:00:33It's almost like taking medicine.
0:00:36 > 0:00:41'I'm Fiona Phillips and, like most of us, I try to be a healthy eater.'
0:00:41 > 0:00:43- I think I'm going to have a Super Green, please.- OK.
0:00:43 > 0:00:48So, if I'm told something's good for me, I'll go for it.
0:00:48 > 0:00:51But although I part with my cash to buy these things,
0:00:51 > 0:00:54I don't really know if they're all they're cracked up to be.
0:00:56 > 0:01:00So I've teamed up with leading scientists to do some brand-new
0:01:00 > 0:01:02experiments and find out how we can really
0:01:02 > 0:01:05eat and drink our way to good health.
0:01:06 > 0:01:11I'm going to show you why superfoods aren't always so super...
0:01:11 > 0:01:14I feel that I've been conned a little bit.
0:01:14 > 0:01:18..and which everyday basics are just as healthy
0:01:18 > 0:01:20at a fraction of the price.
0:01:22 > 0:01:25I'm going to be a human guinea pig and test some of
0:01:25 > 0:01:28the top-selling health drinks and supplements on myself,
0:01:28 > 0:01:30with shocking results.
0:01:30 > 0:01:32You don't need it. There's no health benefits
0:01:32 > 0:01:34and there might be some harm.
0:01:34 > 0:01:38I'll find out why frying can be the healthiest way to cook...
0:01:38 > 0:01:40The thing is, an egg doesn't absorb the fat.
0:01:40 > 0:01:44..and why pricey detox products aren't worth the pain.
0:01:46 > 0:01:48It's absolutely horrible.
0:01:48 > 0:01:52We'll show you why you're better off with fresh foods
0:01:52 > 0:01:53and a glass of wine.
0:01:54 > 0:01:58I'm going to go behind the clever marketing and find out
0:01:58 > 0:02:01what's really good for us, and what's a waste of money.
0:02:01 > 0:02:05I want to get to the truth about healthy eating.
0:02:16 > 0:02:18There are some foods we're told are so healthy for us,
0:02:18 > 0:02:21they've been given their own special status.
0:02:22 > 0:02:23Superfoods.
0:02:25 > 0:02:27They're also super-expensive.
0:02:28 > 0:02:31But despite the price, I find them hard to resist.
0:02:33 > 0:02:34Goji berries.
0:02:34 > 0:02:38Oh, and they're a fruit of magnificence, too!
0:02:38 > 0:02:39I'm definitely having those.
0:02:41 > 0:02:44Used in Chinese medicine for 6,000 years,
0:02:44 > 0:02:48these exotic berries are claimed to boost the immune system.
0:02:48 > 0:02:51Ah, chia seeds.
0:02:51 > 0:02:54Now, these really are the buzzword of the moment.
0:02:54 > 0:02:58These little seeds are claimed to protect against everything
0:02:58 > 0:03:00from heart disease to ageing skin.
0:03:02 > 0:03:03Oh, coconut oil.
0:03:03 > 0:03:07Fair trade, raw, extra virgin, organic...
0:03:07 > 0:03:08Got to have that.
0:03:08 > 0:03:12Coconut oil - claimed to help us burn fat.
0:03:12 > 0:03:15Oh, I've found some kale.
0:03:15 > 0:03:17The wonder veg, kale,
0:03:17 > 0:03:19said to protect us from cancer.
0:03:20 > 0:03:22Oh, and some organic red quinoa -
0:03:22 > 0:03:25the grain of the moment. That's going in.
0:03:26 > 0:03:31These five so-called superfoods have cost me over £36.
0:03:31 > 0:03:33But do I really need to spend so much?
0:03:35 > 0:03:38'I've challenged nutrition expert Sian Porter
0:03:38 > 0:03:42'to find me healthy alternatives at a fraction of the cost.'
0:03:43 > 0:03:47I've got coconut oil - right on trend.
0:03:47 > 0:03:50Quite expensive - £10, I paid for that.
0:03:50 > 0:03:52- Whoa!- So, have I been fooled?
0:03:52 > 0:03:54I think, for everyday oil,
0:03:54 > 0:03:56and something that's not going to be so pricey,
0:03:56 > 0:03:58I would go for a rapeseed oil.
0:03:58 > 0:04:02Rapeseed - £3 there, as opposed to my £10 I paid.
0:04:02 > 0:04:06Even better, if we go right down here...
0:04:06 > 0:04:07- This one... - That's just vegetable oil.
0:04:07 > 0:04:09That's pure vegetable oil.
0:04:09 > 0:04:10If you buy pure vegetable oil,
0:04:10 > 0:04:13always have a look what the ingredients is.
0:04:13 > 0:04:14It's rapeseed oil.
0:04:14 > 0:04:16And that's £1.10.
0:04:16 > 0:04:21So, yep, for your everyday oil, keep your costs down.
0:04:21 > 0:04:23- Right, here are the seeds, Sian. - Yep.
0:04:23 > 0:04:29So, what would be an alternative to my very expensive chia?
0:04:29 > 0:04:32All seeds are a good source of omega-3.
0:04:32 > 0:04:35Pumpkin seeds, sesame seeds,
0:04:35 > 0:04:38er...sunflower seeds.
0:04:38 > 0:04:40- They're all considerably cheaper, aren't they?- They are.
0:04:40 > 0:04:42We've got some linseed up there.
0:04:42 > 0:04:45That's £1 a packet.
0:04:46 > 0:04:48Instead of the pricey quinoa,
0:04:48 > 0:04:50there's rice or pearl barley.
0:04:51 > 0:04:55And for kale, good old cabbage or spring greens.
0:04:55 > 0:04:59Finally, what about my goji berries?
0:04:59 > 0:05:02So, goji berries are high in vitamin C,
0:05:02 > 0:05:04but so are a lot of other fruit.
0:05:04 > 0:05:07So, we've got a lovely pack of summer fruits here.
0:05:07 > 0:05:10Counts as one of your five portions a day.
0:05:10 > 0:05:13Again, a much more attractive price.
0:05:14 > 0:05:18The everyday alternatives cost just under £6.
0:05:19 > 0:05:23'That means I paid over six times more for my trendy superfoods.
0:05:25 > 0:05:28'But are they worth their super price tag,
0:05:28 > 0:05:30'or am I just wasting my money?'
0:05:36 > 0:05:39To find out, we've teamed up with the University of Reading,
0:05:39 > 0:05:42where Dr Gunter Kuhnle is going to help us set up
0:05:42 > 0:05:44a head-to-head contest.
0:05:44 > 0:05:50My five superfoods versus Sian's cheaper everyday alternatives.
0:05:52 > 0:05:53To test some of the foods,
0:05:53 > 0:05:55we've recruited a group of volunteers.
0:05:57 > 0:05:59Some are superfood sceptics.
0:06:01 > 0:06:02Not really my thing, to be honest.
0:06:02 > 0:06:05I'm not really a fan of oaty kind of foods.
0:06:05 > 0:06:08Fancy-pantsy food! Not natural.
0:06:09 > 0:06:12Others, more like me, are superfood converts.
0:06:14 > 0:06:16I bought coconut oil and I use it.
0:06:16 > 0:06:19It's very expensive, which...
0:06:19 > 0:06:20That's why you bought it in the first place.
0:06:20 > 0:06:22Yes, because I'm told it's good for me,
0:06:22 > 0:06:24and all good things are expensive.
0:06:24 > 0:06:27I've given it a go without really knowing or understanding any of
0:06:27 > 0:06:30the science about it, perhaps just going along with the hype.
0:06:31 > 0:06:33Time to get testing.
0:06:34 > 0:06:37First, my expensive goji berries
0:06:37 > 0:06:40against the nation's favourite, strawberries.
0:06:41 > 0:06:43Our volunteers will each be given
0:06:43 > 0:06:45a measured portion of one of the fruits.
0:06:47 > 0:06:50And Gunter will then test the levels of vitamins C in their bodies
0:06:50 > 0:06:52throughout the day.
0:06:52 > 0:06:55One of the claims for goji berries is, for example,
0:06:55 > 0:06:57that they're so rich in vitamins C.
0:06:57 > 0:06:59So, we can measure vitamin C either in the berries
0:06:59 > 0:07:01or we can measure how much vitamin C
0:07:01 > 0:07:03actually is taken up by the body when people eat them.
0:07:05 > 0:07:08Next, it's a battle of the grains.
0:07:08 > 0:07:10My trendy quinoa
0:07:10 > 0:07:13against an old-fashioned favourite, pearl barley.
0:07:14 > 0:07:18I have quinoa in my cupboard and I love quinoa.
0:07:18 > 0:07:22I used to call it "quin-o-ah", but I know it's "keen-wah" now.
0:07:22 > 0:07:23So, what is the buzz?
0:07:23 > 0:07:26It releases carbohydrates much, much more slowly.
0:07:26 > 0:07:29It has a lot of protein inside. It is a very interesting food.
0:07:29 > 0:07:31It has been the food of the year 2013.
0:07:31 > 0:07:33So, there are a lot of interesting properties
0:07:33 > 0:07:35and the question's whether it has to be elevated
0:07:35 > 0:07:37to some sort of superfood status.
0:07:39 > 0:07:41Gunter will be testing our volunteers' blood
0:07:41 > 0:07:44to find out if quinoa is really any better than barley
0:07:44 > 0:07:48at giving us a slow and steady release of energy.
0:07:48 > 0:07:52Back in the lab, he's also going to investigate the scientific data
0:07:52 > 0:07:54on my three other superfoods,
0:07:54 > 0:07:57and compare them with cheaper alternatives.
0:07:59 > 0:08:01Coconut oil versus rapeseed oil.
0:08:02 > 0:08:05Chia seeds versus cheap and cheerful linseeds.
0:08:06 > 0:08:10And kale against good old white cabbage.
0:08:10 > 0:08:14After two days of testing, it's time for the results.
0:08:14 > 0:08:16First, the berries.
0:08:16 > 0:08:20Which will win out in the vitamin C test?
0:08:20 > 0:08:22So, guys, we've got the results.
0:08:22 > 0:08:24- Gunter?- We looked at the data,
0:08:24 > 0:08:27and you can see here that there's not really any difference
0:08:27 > 0:08:29between goji berries and strawberries.
0:08:29 > 0:08:31Some a bit higher, some a bit lower.
0:08:31 > 0:08:33As we would expect, there's some variation.
0:08:33 > 0:08:36But there was not really any noticeable difference
0:08:36 > 0:08:37between the two.
0:08:37 > 0:08:40The strawberry readings are, on average, slightly higher.
0:08:40 > 0:08:43Not enough, though, to claim a clear win.
0:08:43 > 0:08:45But bad news for the gojis.
0:08:45 > 0:08:47So, what you're saying is expensive -
0:08:47 > 0:08:49very expensive - goji berries
0:08:49 > 0:08:54are no more nutritionally super than strawberries?
0:08:54 > 0:08:56If you look at vitamin C as a mark of that, no.
0:08:56 > 0:08:59Gosh, I've spent so much money on goji berries.
0:08:59 > 0:09:02What do you think, now you've heard that result?
0:09:02 > 0:09:04I feel a little...
0:09:05 > 0:09:08..silly, and that I've been conned a little bit
0:09:08 > 0:09:12into buying something that isn't giving me what I thought it was.
0:09:12 > 0:09:14So, I'll be sticking with strawberries.
0:09:14 > 0:09:16You and me both. I'm dying to hear the results
0:09:16 > 0:09:19for pearl barley versus quinoa.
0:09:19 > 0:09:21The pearl barley versus quinoa was very interesting,
0:09:21 > 0:09:24because it is difficult to say which is the healthiest.
0:09:24 > 0:09:26I don't think the data is enough to really say
0:09:26 > 0:09:28one is better than the other.
0:09:28 > 0:09:31Once again, there's no significant difference in the readings.
0:09:33 > 0:09:36Both grains released energy at a very similar rate
0:09:36 > 0:09:38in the two hours after they were eaten.
0:09:40 > 0:09:41I was quite surprised.
0:09:41 > 0:09:44You hear a lot about quinoa being really good for you,
0:09:44 > 0:09:48and, er...pearl barley, you kind of think of as a more basic ingredient.
0:09:48 > 0:09:51So, it's interesting that, actually, they're kind of comparable.
0:09:52 > 0:09:55And when Gunter analysed the scientific data
0:09:55 > 0:09:57for our other superfoods,
0:09:57 > 0:09:59he didn't find convincing evidence
0:09:59 > 0:10:03they were any better for us than their everyday counterparts, either.
0:10:04 > 0:10:07So, how has our match ended?
0:10:07 > 0:10:10On health benefits, it's a score draw.
0:10:10 > 0:10:13A very poor result for the superfoods.
0:10:15 > 0:10:17For most of them, there's very little evidence.
0:10:17 > 0:10:22We need to be careful to use this kind of superfood claim.
0:10:22 > 0:10:24Superfood is something which is a great marketing term.
0:10:24 > 0:10:27But, otherwise, I think from a health point of view,
0:10:27 > 0:10:28it's not really this useful.
0:10:30 > 0:10:33But on price, I've seen there's a clear winner.
0:10:33 > 0:10:36The superfoods cost me £36.
0:10:36 > 0:10:39The everyday foods, just £6 -
0:10:39 > 0:10:42a huge six times cheaper.
0:10:42 > 0:10:47In future, I'm going to save loads of money and eat just as healthily.
0:10:53 > 0:10:55But of all the foods we buy,
0:10:55 > 0:11:00there's one kind that pushes its healthy credentials like no other.
0:11:00 > 0:11:02Breakfast cereals.
0:11:02 > 0:11:04The boxes are plastered with healthy buzzwords
0:11:04 > 0:11:08to persuade us they're the best way to start the day.
0:11:08 > 0:11:14And it's working - we spend about £2 billion on them every year.
0:11:14 > 0:11:18But is a bowl of cereal really the best way to kick-start our day,
0:11:18 > 0:11:22or are we simply being taken in by clever marketing?
0:11:24 > 0:11:26To find out, I've come to Liverpool,
0:11:26 > 0:11:30where we're running our own big breakfast experiment.
0:11:33 > 0:11:37We've recruited a group of willing volunteers, all students here,
0:11:37 > 0:11:40to test three of our most popular breakfasts.
0:11:40 > 0:11:45We want to find out which one really gives our bodies the best start
0:11:45 > 0:11:48and keeps us feeling full until lunchtime.
0:11:49 > 0:11:52First, the market-leading cereal brand,
0:11:52 > 0:11:53a whole wheat variety.
0:11:53 > 0:11:56Its box boasts a whole list of benefits.
0:11:59 > 0:12:01We're going to pit it against the healthy option
0:12:01 > 0:12:05on every breakfast menu - fresh fruit and yogurt.
0:12:07 > 0:12:10And our traditional favourite with a healthy twist -
0:12:10 > 0:12:12grilled bacon and boiled eggs.
0:12:14 > 0:12:15To make sure it's a fair contest,
0:12:15 > 0:12:18our volunteers are all of similar age and build.
0:12:20 > 0:12:24And they'll eat the same number of calories of each breakfast -
0:12:24 > 0:12:25about 300.
0:12:28 > 0:12:32We're going to carry out a unique set of tests to discover how
0:12:32 > 0:12:36our volunteers' bodies respond to these very different foods,
0:12:36 > 0:12:40and find out which of them gives us the healthiest start.
0:12:43 > 0:12:46Our tests will measure which breakfast is best
0:12:46 > 0:12:48at supplying our bodies with the energy we need,
0:12:48 > 0:12:52and at keeping us feeling full and satisfied through the day.
0:12:55 > 0:12:58Dr James Brown, from Aston University,
0:12:58 > 0:13:01is taking regular blood tests throughout the experiment.
0:13:03 > 0:13:06He'll measure the levels of a sugar called glucose.
0:13:06 > 0:13:09That's our body's main source of energy.
0:13:11 > 0:13:13What we're measuring is, over a two-hour period,
0:13:13 > 0:13:17how much glucose is being released into the blood.
0:13:17 > 0:13:21Ideally, you would want a regular dose of glucose, wouldn't you?
0:13:21 > 0:13:24Yeah, if you can make sure that you're slowly releasing energy,
0:13:24 > 0:13:25you won't snack between meals,
0:13:25 > 0:13:27or you're less likely to snack between meals,
0:13:27 > 0:13:29and that's far healthier.
0:13:29 > 0:13:32Dr Graeme Close is an exercise scientist
0:13:32 > 0:13:35here at Liverpool John Moores University.
0:13:35 > 0:13:38He's looking for any difference in how many calories
0:13:38 > 0:13:41our bodies are burning after each breakfast -
0:13:41 > 0:13:43both when our volunteers are exercising
0:13:43 > 0:13:45and when they're at rest.
0:13:46 > 0:13:49So, you can see we've got a hood over Sophie's face.
0:13:49 > 0:13:53This is so we can collect all the expired gases.
0:13:53 > 0:13:56So, you can tell just by the breath, what she's breathing out,
0:13:56 > 0:13:57what's going on in her body?
0:13:57 > 0:14:00Yeah, not only in terms of a total amount of calories
0:14:00 > 0:14:03that she's expending, but also, we can look at,
0:14:03 > 0:14:06is she using predominantly carbohydrate as her fuel,
0:14:06 > 0:14:08or predominantly fat as her fuel?
0:14:09 > 0:14:11'Graeme knows his stuff.
0:14:11 > 0:14:17'He advises the England rugby team on how to eat for top performance.'
0:14:17 > 0:14:20What would you be advising them to have on match day?
0:14:20 > 0:14:22Do you know what? On a match day,
0:14:22 > 0:14:24it's probably a combination of all three.
0:14:24 > 0:14:27- It would probably be all three that you've just seen.- Really?
0:14:27 > 0:14:29They'd probably need a little bit more fuel.
0:14:32 > 0:14:34For four hours after they've eaten,
0:14:34 > 0:14:38our volunteers are also completing questionnaires
0:14:38 > 0:14:40to say how full they feel through the morning,
0:14:40 > 0:14:44and keeping a food diary to record how many calories they consume
0:14:44 > 0:14:46for the rest of the day.
0:14:46 > 0:14:48Oh, you're doing well there.
0:14:48 > 0:14:50- Cheers.- So, this is on a cereal breakfast?
0:14:50 > 0:14:55- Yeah.- How does that compare to, say, the yogurt and fruit one?
0:14:55 > 0:14:58- Is it easier with the cereal breakfast, do you think?- Yeah.
0:14:58 > 0:15:01I'm fuller on the cereal breakfast than I was on the yogurt and fruit.
0:15:03 > 0:15:05I'm not a massive cereal eater, anyway.
0:15:05 > 0:15:07Carbohydrate-rich food, for me, just seems...
0:15:07 > 0:15:09I seem to get hungry incredibly quick.
0:15:09 > 0:15:12So my preference was, personally, the eggs and the bacon.
0:15:12 > 0:15:15Er...the yogurts and banana, I felt like there was no change for me.
0:15:15 > 0:15:17I was just so hungry.
0:15:17 > 0:15:22But which breakfast is really the healthiest start to the day?
0:15:22 > 0:15:25Graeme and James are crunching the numbers to find out.
0:15:28 > 0:15:32Meanwhile, if there's one thing we're told makes our cereal healthy,
0:15:32 > 0:15:35it's being wholegrain.
0:15:35 > 0:15:36As the term suggests,
0:15:36 > 0:15:40this means the whole grain is used, with nothing removed in processing.
0:15:42 > 0:15:47The cereal we're testing in our experiment is 95% wholewheat.
0:15:47 > 0:15:50This means it's rich in fibre,
0:15:50 > 0:15:54a key healthy nutrient that releases energy slowly in our bodies.
0:15:55 > 0:15:59This should mean it keeps us feeling fuller for longer.
0:16:01 > 0:16:04But I've come across some intriguing research
0:16:04 > 0:16:07that suggests it might not be that simple.
0:16:10 > 0:16:13I've come to Nottingham University to meet Dr Giles Major,
0:16:13 > 0:16:16an expert in digestion.
0:16:16 > 0:16:19First, he's going to show me what happens
0:16:19 > 0:16:22when we eat a food rich in fibre.
0:16:22 > 0:16:25So, when you eat fibroidy foods, they go into your stomach
0:16:25 > 0:16:28but they're not immediately digested.
0:16:28 > 0:16:30What happens is they form a gel.
0:16:30 > 0:16:32You can see that if you add some fibre to water,
0:16:32 > 0:16:34what you get is this...
0:16:34 > 0:16:37- Slow-moving, glutinous...- Yeah, that's going to sit in your bowel.
0:16:37 > 0:16:39I stress that's not happening to everybody, necessarily, inside,
0:16:39 > 0:16:41to that degree - that's an extreme example.
0:16:41 > 0:16:45But it gives you the idea that any food that's caught in there
0:16:45 > 0:16:47isn't going to be as rapidly digested.
0:16:47 > 0:16:50This looks pretty disgusting,
0:16:50 > 0:16:54but it's the secret of why fibre is good for us.
0:16:54 > 0:16:58The main benefit of fibre comes from the fact that we've evolved to work
0:16:58 > 0:17:02for our energy and make an effort to break down those foods
0:17:02 > 0:17:03and get the energy out.
0:17:03 > 0:17:06We're not used to having all this food and energy
0:17:06 > 0:17:07rapidly absorbed into our body.
0:17:07 > 0:17:11What our body wants is to absorb it gradually over time,
0:17:11 > 0:17:14and that will lead to a slow, steady energy release that gives you,
0:17:14 > 0:17:16hopefully, energy throughout the day.
0:17:17 > 0:17:20Wholegrain foods have long been known
0:17:20 > 0:17:22as a good way to get these benefits.
0:17:23 > 0:17:25But in some brand-new research,
0:17:25 > 0:17:29Giles and his team have revealed that's not the full story.
0:17:31 > 0:17:34Using an MRI scanner, they're measuring how quickly
0:17:34 > 0:17:38different sizes of wholegrain pass through our gut.
0:17:39 > 0:17:41So far, they've been testing oats,
0:17:41 > 0:17:45comparing large, coarse grains with finely milled varieties,
0:17:45 > 0:17:47like the ones in convenience porridge.
0:17:50 > 0:17:53This is the porridge inside the stomach.
0:17:53 > 0:17:55- So, this one is Ali's stomach. - Gosh, yeah. Much bigger.
0:17:55 > 0:17:57- This was slightly early on.- Yeah.
0:17:57 > 0:17:59- Remember how big the stomach was. - Yeah, yeah.
0:17:59 > 0:18:01- And look at it now. It's all gone. - FIONA GASPS
0:18:01 > 0:18:03Gosh. And what was the time lapse between...?
0:18:03 > 0:18:06This was two hours after the first one that we showed you.
0:18:08 > 0:18:11The team are finding a key difference.
0:18:11 > 0:18:14The bigger, coarse oats pass through us more slowly
0:18:14 > 0:18:16than the finely milled kind.
0:18:16 > 0:18:20It seems that milling the oats starts to break the fibre down
0:18:20 > 0:18:24before we eat it, so we lose some of the benefits,
0:18:24 > 0:18:28even if it's still 100% wholegrain, with nothing taken away.
0:18:30 > 0:18:34So I'm guessing that the bigger the oat, really...
0:18:34 > 0:18:37Like, a jumbo oat would probably be the best porridge ever.
0:18:37 > 0:18:40Well, in theory, the bigger the particles,
0:18:40 > 0:18:43the longer it will take to break them down
0:18:43 > 0:18:45and that will lead to slower energy release.
0:18:45 > 0:18:47So, in theory, yes.
0:18:47 > 0:18:49The bigger the oat, the better the oat,
0:18:49 > 0:18:50in simple terms.
0:18:51 > 0:18:55So far, oats are the only grains the team have studied like this
0:18:55 > 0:18:57and more research is needed.
0:18:59 > 0:19:03But these early results suggest that when wholegrains are processed,
0:19:03 > 0:19:06you might not get all the benefits.
0:19:07 > 0:19:09And as the cereals we buy are manufactured,
0:19:09 > 0:19:13the grains have all been through some degree of processing
0:19:13 > 0:19:16before they end up in the box.
0:19:21 > 0:19:23Back with our own experiment,
0:19:23 > 0:19:26we've been testing one such manufactured cereal
0:19:26 > 0:19:29against two other popular breakfast choices...
0:19:31 > 0:19:33Fruit and yogurt,
0:19:33 > 0:19:35and bacon and eggs.
0:19:35 > 0:19:40And it's time to see which of them gives our body the best start.
0:19:40 > 0:19:43So, the results are in.
0:19:43 > 0:19:45What do they show us, James?
0:19:45 > 0:19:47- We've got the glucose... - Some quite interesting things.
0:19:47 > 0:19:50Firstly, what we saw, which I found interesting -
0:19:50 > 0:19:53there was no difference in the total amount of glucose
0:19:53 > 0:19:55that was delivered to the blood
0:19:55 > 0:19:58between the three different breakfast types that we chose.
0:19:58 > 0:20:01So, those that had fruit and yogurt didn't have significantly different
0:20:01 > 0:20:06glucose to those that had cereal, or those that had eggs and bacon.
0:20:06 > 0:20:10'There was also no change in the calories our volunteers burned
0:20:10 > 0:20:12'after eating the different foods.
0:20:12 > 0:20:14'So, on the energy measures,
0:20:14 > 0:20:17'our breakfasts scored surprisingly evenly.
0:20:17 > 0:20:21'But in our other tests, there was a significant difference.'
0:20:23 > 0:20:26What we saw is the individuals that had eggs and bacon
0:20:26 > 0:20:29were significantly fuller four hours after breakfast
0:20:29 > 0:20:33than the individuals that had either fruit and yogurt or cereal.
0:20:33 > 0:20:35So eating eggs and bacon for breakfast
0:20:35 > 0:20:37will help to keep you fuller for longer.
0:20:37 > 0:20:40And if we put that into some context of a working day -
0:20:40 > 0:20:42maybe having breakfast at 7am -
0:20:42 > 0:20:47by 11am, that's maybe when people go running for that snack
0:20:47 > 0:20:49that perhaps isn't the best option
0:20:49 > 0:20:51and contributes to maybe overeating throughout the day.
0:20:51 > 0:20:54The food diaries also showed
0:20:54 > 0:20:57that our volunteers consumed fewer calories at lunchtime
0:20:57 > 0:21:01after the bacon and eggs than after the other two breakfasts.
0:21:01 > 0:21:03So, what's made the difference?
0:21:03 > 0:21:06It turns out it isn't just the fibre.
0:21:07 > 0:21:10The key factor between all the meals is the protein.
0:21:10 > 0:21:16So, there was around about 25 to 30g of protein in the eggs and bacon,
0:21:16 > 0:21:19compared with only around 10g in the other two meals.
0:21:19 > 0:21:21Because the other meals were lower in protein,
0:21:21 > 0:21:25would be one of the main reasons why you're feeling hungry much quicker.
0:21:25 > 0:21:26So, James, we started this off today
0:21:26 > 0:21:29by looking for the healthiest breakfast.
0:21:29 > 0:21:32To my uneducated eyes, looking at those graphs,
0:21:32 > 0:21:36it looks as though the eggs and bacon might well be that.
0:21:36 > 0:21:37I think you're probably right.
0:21:37 > 0:21:41If we had to say there was one breakfast that had an added benefit,
0:21:41 > 0:21:43it would be eggs and bacon.
0:21:43 > 0:21:46What worries me about it is a lot of the stories that have been in
0:21:46 > 0:21:50the papers very recently, actually, linking processed meat -
0:21:50 > 0:21:53ie bacon - with stomach and bowel cancers.
0:21:53 > 0:21:58There is some evidence to suggest there is an increased risk of
0:21:58 > 0:22:00those cancers if you consume processed meat.
0:22:00 > 0:22:04However, the risk is very small compared to other risks
0:22:04 > 0:22:07like driving a car every day or drinking alcohol.
0:22:07 > 0:22:11So, the odd bacon breakfast probably isn't going to do you any harm.
0:22:13 > 0:22:15When our experiment started,
0:22:15 > 0:22:18I thought the cereal was the surefire winner.
0:22:19 > 0:22:24But who'd have thought that bacon and eggs turns out to be healthiest
0:22:24 > 0:22:27in terms of staving off hunger, and blood sugar levels,
0:22:27 > 0:22:30and keeping people fuller, too?
0:22:30 > 0:22:33Who knows? The great British breakfast could be back!
0:22:33 > 0:22:37Oh, as long as you grill the bacon and boil the eggs.
0:22:41 > 0:22:45Of course, we all assume that frying would have made our breakfast
0:22:45 > 0:22:48much less healthy, loaded with fat.
0:22:48 > 0:22:50But is that true?
0:22:50 > 0:22:54How much difference does the way we cook our food really make
0:22:54 > 0:22:55to how healthy it is?
0:22:55 > 0:22:57- We are in the middle of a market. - We're in a market.
0:22:57 > 0:23:02'Nutritionist Amanda Ursell has come to show us some tricks,
0:23:02 > 0:23:03'starting with eggs.'
0:23:04 > 0:23:06There are many ways of cooking them
0:23:06 > 0:23:09and I guess that affects how healthy they are or not.
0:23:09 > 0:23:11- Definitely. Definitely.- Yeah.
0:23:11 > 0:23:13And number one, I think, where we can make a mistake
0:23:13 > 0:23:14is scrambled eggs.
0:23:14 > 0:23:16So, I'll put the pan on the heat
0:23:16 > 0:23:19and I guess you're going to put some butter in to cook it.
0:23:19 > 0:23:21I'm going to put some butter in, melt that down.
0:23:21 > 0:23:24- OK.- OK? Pop it in.- In it goes.
0:23:24 > 0:23:27OK, so, there we are. I'm going to make my scrambled egg.
0:23:27 > 0:23:31And in an instant, you're not going to see any of that butter.
0:23:31 > 0:23:34It's just going to be incorporated into the scrambled egg.
0:23:34 > 0:23:37I've got a naked egg here.
0:23:37 > 0:23:39What if I fry the egg?
0:23:39 > 0:23:42I think the impression is, "Oh, fried egg's bad for you."
0:23:42 > 0:23:44That's what you think, isn't it?
0:23:44 > 0:23:46Just sizzling sounds as though it should be bad for you.
0:23:46 > 0:23:48But the thing is, an egg doesn't absorb the fat.
0:23:48 > 0:23:51- A piece of bread, yes. - SHE SLURPS
0:23:51 > 0:23:54Soaks up the oil - really does - like a sponge.
0:23:54 > 0:23:58But the egg isn't going to actually absorb the fat.
0:23:58 > 0:24:00So, here's my fried egg.
0:24:00 > 0:24:04- And if I drain it... - The fat's coming off.
0:24:04 > 0:24:06So, fried or scrambled, you would go for...
0:24:06 > 0:24:09I would go for the fried, every day of the week.
0:24:09 > 0:24:12So, a big surprise.
0:24:12 > 0:24:14I always thought scrambled eggs were healthy
0:24:14 > 0:24:17but it turns out we can more than double the fat
0:24:17 > 0:24:20by cooking with butter and milk.
0:24:20 > 0:24:22Frying is actually a healthier way to cook eggs,
0:24:22 > 0:24:25because the egg isn't absorbing the fat.
0:24:26 > 0:24:30And it turns out the same is true of lean meat and fish.
0:24:32 > 0:24:33But what about veg?
0:24:34 > 0:24:36We've got some broccoli
0:24:36 > 0:24:38and four different cooking methods on the go -
0:24:38 > 0:24:43boiling, stir-frying, steaming and microwaving.
0:24:43 > 0:24:47So, which is the worst for our healthy veg?
0:24:47 > 0:24:49My guess is the microwave.
0:24:49 > 0:24:51I know not everybody likes to microwave,
0:24:51 > 0:24:53but actually, it's a very good method of cooking
0:24:53 > 0:24:55for retaining vitamins.
0:24:55 > 0:24:57The key is to use as little water as you can
0:24:57 > 0:24:59and do it for the shortest amount of time.
0:24:59 > 0:25:05'Turns out that vitamin C dissolves in water and is damaged by heat.
0:25:05 > 0:25:08'So the microwave is a surprisingly healthy option,
0:25:08 > 0:25:13'because you don't use much water and the cooking time is short.
0:25:13 > 0:25:15'That's also true of stir-frying.'
0:25:15 > 0:25:17We just going to stir-fry it quickly
0:25:17 > 0:25:19and you're doing it for short, sharp cooking time.
0:25:19 > 0:25:22So, although it's a hot temperature, it's just for a short time.
0:25:23 > 0:25:28And, of course, the one we've all heard is healthy, steaming.
0:25:28 > 0:25:30Steaming is absolutely numero uno.
0:25:30 > 0:25:33It's the best way of doing your greens because it hasn't got...
0:25:33 > 0:25:35- There's no water in it.- Yep.
0:25:35 > 0:25:38It's for a short time. It keeps the vitamins in.
0:25:38 > 0:25:40Best way of doing it.
0:25:40 > 0:25:44- I think most people would probably boil broccoli, wouldn't they?- Yeah.
0:25:44 > 0:25:46So, how does that compare?
0:25:46 > 0:25:50Boiling is the worst way of cooking the broccoli.
0:25:50 > 0:25:53The vitamins C is going to leach out and be affected by the heat.
0:25:53 > 0:25:55So, there we are - there's our boiled broccoli.
0:25:55 > 0:25:58Poor old boiled broccoli - it's looking a bit sad, isn't it?
0:25:58 > 0:26:00It is looking a bit sad.
0:26:00 > 0:26:02It seems to have shed half of itself in the saucepan.
0:26:02 > 0:26:05And a lot of the vitamin C will actually be in that water.
0:26:05 > 0:26:11So, for the healthiest veg, fry, microwave or steam.
0:26:11 > 0:26:13But whatever you do, don't boil.
0:26:18 > 0:26:21Come on, four for £5.
0:26:21 > 0:26:22- Hi, there.- Hi.
0:26:23 > 0:26:26- I think I'm going to have a Super Green, please.- OK.
0:26:29 > 0:26:31When it comes to looking for a health boost,
0:26:31 > 0:26:35just as important as what we eat is what we drink.
0:26:37 > 0:26:40'The market in fruit juices and smoothies has exploded
0:26:40 > 0:26:42'over the past decade.'
0:26:44 > 0:26:47- Mm, that looks good.- Sure is.- Mm!
0:26:48 > 0:26:51Thank you. Mm!
0:26:51 > 0:26:54'And I, for one, can't get enough of them.'
0:26:54 > 0:26:56Oh, that's lovely. Thank you.
0:26:58 > 0:27:01One of the main reasons we think drinks like this are so good for us
0:27:01 > 0:27:04is cos they're packed full of natural chemicals
0:27:04 > 0:27:06called antioxidants.
0:27:06 > 0:27:08There's a real buzz about antioxidants at the moment
0:27:08 > 0:27:12because they supposedly mop up substances which can be harmful
0:27:12 > 0:27:16to the cells in our bodies and are linked with cancer and ageing.
0:27:16 > 0:27:19But I'm wondering if drinking this is going to give me
0:27:19 > 0:27:21the antioxidant boost I'm hoping for.
0:27:23 > 0:27:26It's a message more and more of us are buying.
0:27:26 > 0:27:31We now spend £250 million a year on smoothies -
0:27:31 > 0:27:34and lots of us are blitzing up our own, too.
0:27:34 > 0:27:38But are we really getting the health hit we think we are?
0:27:42 > 0:27:45To get to the truth, I've come to Dundee.
0:27:47 > 0:27:52I'm at the James Hutton Institute to meet biochemist Dr Gordon McDougall.
0:27:52 > 0:27:56He's going to demonstrate what happens to the antioxidants from
0:27:56 > 0:27:59a fruit juice or smoothie when they get inside us.
0:28:00 > 0:28:03How does this work in our bodies, Gordon?
0:28:03 > 0:28:05That's one of the interesting things -
0:28:05 > 0:28:07we can measure antioxidants very easily,
0:28:07 > 0:28:09using all sorts of chemical tests.
0:28:09 > 0:28:11And, for example, in the fruit,
0:28:11 > 0:28:13the levels of antioxidants are very high.
0:28:13 > 0:28:15If you look at, for example, blueberries...
0:28:15 > 0:28:17Oh, high in antioxidants, so I'm told.
0:28:17 > 0:28:19Very high in antioxidants.
0:28:19 > 0:28:22And one of the main antioxidants in there
0:28:22 > 0:28:25is a compound which gives it the characteristic colour.
0:28:25 > 0:28:29To show me what happens when we consume these antioxidants,
0:28:29 > 0:28:33Gordon's going to put some blueberry juice into a tube of chemicals
0:28:33 > 0:28:35that mimic the ones in our stomach.
0:28:36 > 0:28:39So, for example, you take blueberry juice.
0:28:39 > 0:28:43- Yeah.- And if you put that into conditions which mimic
0:28:43 > 0:28:45the conditions in the stomach, which is slightly acidic,
0:28:45 > 0:28:47so it's the start of digestion,
0:28:47 > 0:28:52you see that these antioxidants are really quite happy.
0:28:52 > 0:28:54So, in the stomach, they're stable
0:28:54 > 0:28:57and therefore they could act as antioxidants.
0:28:57 > 0:29:00So far, so good.
0:29:00 > 0:29:02But to show me what happens next,
0:29:02 > 0:29:06Gordon's going to put the juice into a second tube of chemicals
0:29:06 > 0:29:09that mimic the ones in my intestine.
0:29:09 > 0:29:14So, as these antioxidants would move from the stomach into the intestine,
0:29:14 > 0:29:17conditions change, and suddenly,
0:29:17 > 0:29:20those antioxidants are not quite so stable.
0:29:20 > 0:29:22No, they're not, are they? Crikey!
0:29:22 > 0:29:25It darkens and, as you can see,
0:29:25 > 0:29:28these components are starting to break up,
0:29:28 > 0:29:30which leads to low levels actually getting into the body,
0:29:30 > 0:29:32where they can be effective.
0:29:32 > 0:29:36The colour has disappeared before my eyes.
0:29:37 > 0:29:41So these antioxidants will never make it into my bloodstream.
0:29:43 > 0:29:44When you take them into the body,
0:29:44 > 0:29:48what you find is these compounds do not get into the bloodstream
0:29:48 > 0:29:52at anything like the levels you have present in the original berries.
0:29:52 > 0:29:55- So, SOME do.- Only about 1% of the original amounts
0:29:55 > 0:29:57will get into your bloodstream.
0:29:58 > 0:30:01I'm really shocked that only a small fraction
0:30:01 > 0:30:03of the antioxidants I consume
0:30:03 > 0:30:06actually make it into my bloodstream.
0:30:06 > 0:30:08But what about the ones that do?
0:30:08 > 0:30:11Do they give us the antioxidant boost we think?
0:30:11 > 0:30:16To find out, I'm going to use my own body as a live experiment.
0:30:18 > 0:30:20First, we need to establish
0:30:20 > 0:30:23my body's natural level of antioxidants,
0:30:23 > 0:30:26without taking in extra from my diet.
0:30:28 > 0:30:33So, for 48 hours, I need to avoid foods that contain antioxidants.
0:30:33 > 0:30:37That means no fruit, no veg, no wholegrain foods
0:30:37 > 0:30:40and, hardest of all, no coffee.
0:30:40 > 0:30:45Instead, white pasta and rice, potatoes, white bread and milk.
0:30:45 > 0:30:49And, by day two, I'm thoroughly sick of it.
0:30:49 > 0:30:51That's your milk, madam.
0:30:51 > 0:30:54- Oh, milk!- Thank you. - I really, really want a coffee.
0:30:55 > 0:30:56Thank you.
0:30:58 > 0:31:02After two days, I have a blood test to record the baseline level
0:31:02 > 0:31:05of antioxidants naturally present in my body.
0:31:05 > 0:31:10Next, time for a big hit of extra antioxidants
0:31:10 > 0:31:12in the form of a smoothie.
0:31:12 > 0:31:15Here it is, packed full of antioxidants.
0:31:15 > 0:31:19There are lots of smoothies like it on the market and, er, here we go.
0:31:19 > 0:31:20Let's see what it's like.
0:31:22 > 0:31:26I'll have several blood samples taken over the next eight hours,
0:31:26 > 0:31:29to test whether drinking the smoothie really does boost
0:31:29 > 0:31:31the level of antioxidants in my body.
0:31:36 > 0:31:39To get my results, I've come to Newcastle,
0:31:39 > 0:31:41where scientists at the university
0:31:41 > 0:31:44have been analysing my blood samples.
0:31:44 > 0:31:46I'm meeting Dr Kirsten Brandt.
0:31:48 > 0:31:50So, what were the results, Kirsten?
0:31:50 > 0:31:51What was going on in my blood?
0:31:51 > 0:31:53Well, when you had the smoothie,
0:31:53 > 0:31:56the antioxidants went up quite a lot,
0:31:56 > 0:31:59because of all those antioxidants in your smoothie
0:31:59 > 0:32:01coming into your blood.
0:32:01 > 0:32:04So, at the same time, the body is trying to get these antioxidants
0:32:04 > 0:32:05out of your body again, cos they are not...
0:32:05 > 0:32:08They don't belong in your body - they're foreign molecules.
0:32:08 > 0:32:10What happens is, it actually ends up going down below
0:32:10 > 0:32:13what it was to begin with, and over eight hours,
0:32:13 > 0:32:16you don't actually manage to get back to the baseline.
0:32:16 > 0:32:20So, those antioxidant-drenched smoothies,
0:32:20 > 0:32:22like the one I consumed -
0:32:22 > 0:32:24are they actually harmful, would you say?
0:32:24 > 0:32:27Well, I don't think it's harmful, but there's not any benefit, either.
0:32:27 > 0:32:31So, for those people who would try to sell you a smoothie and tell you
0:32:31 > 0:32:34that it will increase your antioxidants,
0:32:34 > 0:32:38it's just about as silly as if they were going to sell you a warm drink
0:32:38 > 0:32:40and say, "This will increase your body temperature."
0:32:40 > 0:32:44I mean, the point is that the whole concept
0:32:44 > 0:32:47is misunderstanding how the body is regulated.
0:32:47 > 0:32:50Cos your body regulates it anyway back to its base level.
0:32:50 > 0:32:53Whichever you change it - if you change it up or you change it down,
0:32:53 > 0:32:55the body will go back to the normal level.
0:32:55 > 0:32:59So, it seems our own bodies keep our antioxidant levels
0:32:59 > 0:33:02just where they should be, and get rid of any excess.
0:33:02 > 0:33:06So, while we all know antioxidants naturally present in fruit and veg
0:33:06 > 0:33:09are a key part of a healthy diet,
0:33:09 > 0:33:12buying products that claim to boost your antioxidant levels
0:33:12 > 0:33:14is a waste of money.
0:33:18 > 0:33:20Beyond the foods and drinks we buy,
0:33:20 > 0:33:25more and more of us are choosing to add to our diet with supplements.
0:33:25 > 0:33:29We cram in the vitamin pills, believing they'll boost our health,
0:33:29 > 0:33:30fend off illnesses
0:33:30 > 0:33:34and make up for us not eating the perfect balanced diet.
0:33:34 > 0:33:40We now spend over £300 million a year on vitamins and fish oils.
0:33:40 > 0:33:42That's more than we spend on carrots.
0:33:42 > 0:33:47And the biggest money-spinners are these, multivitamins.
0:33:47 > 0:33:49But do they really do us any good?
0:33:51 > 0:33:54To find out, I'm going to do another experiment on myself.
0:33:56 > 0:33:58Every day for two weeks,
0:33:58 > 0:34:02I'm taking the maximum allowed dose of multivitamin pills.
0:34:03 > 0:34:06After a fortnight popping pills,
0:34:06 > 0:34:08and some blood tests, it's time for my results.
0:34:11 > 0:34:15Well, I've been on these for, ooh, about two weeks now
0:34:15 > 0:34:17and I have to say, as far as I'm concerned,
0:34:17 > 0:34:20they have made no difference whatsoever.
0:34:20 > 0:34:22I don't feel full of vim, full of vigour.
0:34:22 > 0:34:24So I'll be very interested to see
0:34:24 > 0:34:27if they have raised my vitamin levels or not.
0:34:30 > 0:34:31Naveed Sattar,
0:34:31 > 0:34:34professor of metabolic medicine at Glasgow University,
0:34:34 > 0:34:37has been looking at the levels of vitamins in my blood,
0:34:37 > 0:34:40before and after my two-week regime.
0:34:40 > 0:34:43I can't wait to find out my results.
0:34:43 > 0:34:47So, first of all, before I took the multivitamins...
0:34:47 > 0:34:48They're all within the normal range.
0:34:48 > 0:34:53There's no levels here that suggest any levels of deficiency and,
0:34:53 > 0:34:55as I would expect for someone like you,
0:34:55 > 0:34:57all the levels are perfectly healthy.
0:34:57 > 0:34:59- No problems.- Oh, good. OK.
0:34:59 > 0:35:02So the only things that multivitamins could do
0:35:02 > 0:35:04is increase my healthiness, hopefully.
0:35:04 > 0:35:06Well, yes, your results afterwards -
0:35:06 > 0:35:08can I say some things have increased?
0:35:08 > 0:35:13I cannot. They're broadly in line with your original results
0:35:13 > 0:35:15and I think the other thing that you should recognise -
0:35:15 > 0:35:17and I think this is the most important point -
0:35:17 > 0:35:20multivitamin trials, which are the best evidence,
0:35:20 > 0:35:22have not shown any clear benefits...
0:35:22 > 0:35:25- Really?- ..in preventing heart disease, cancer
0:35:25 > 0:35:26or other chronic diseases.
0:35:26 > 0:35:28In fact, some people might think,
0:35:28 > 0:35:31"Well, I'll just take the multivitamins anyway."
0:35:31 > 0:35:33Mm. As a safeguard or an assurance-type thing.
0:35:33 > 0:35:35Exactly. Because people think,
0:35:35 > 0:35:38"Well, maybe they provide a boost to my defence mechanisms
0:35:38 > 0:35:40"and safeguard me against diseases."
0:35:40 > 0:35:43But...I would say that would be fine,
0:35:43 > 0:35:45except for three of these trials we've seen,
0:35:45 > 0:35:48there's been increased risk taking the multivitamins
0:35:48 > 0:35:50- for certain conditions.- Actual harm?
0:35:50 > 0:35:53Actual harm, and that includes lung cancer and skin cancers.
0:35:53 > 0:35:55So, we're in a position where actually taking these vitamins
0:35:55 > 0:35:58doesn't seem to give us any clear benefits
0:35:58 > 0:36:00and might actually, in some individuals, cause harm.
0:36:00 > 0:36:02That's quite shocking.
0:36:02 > 0:36:04Multivitamins, I often say to people, for most people,
0:36:04 > 0:36:06are a way to make expensive urine.
0:36:06 > 0:36:09Yeah. Because you pee it out if you don't use it?
0:36:09 > 0:36:10You pee it out. You don't need it.
0:36:10 > 0:36:12And, actually, there's no health benefits
0:36:12 > 0:36:14and there might be some harm, so I think...
0:36:14 > 0:36:17That is the best-quality evidence we have from randomised trials
0:36:17 > 0:36:19in hundreds of thousands of people.
0:36:21 > 0:36:27So my course of multivitamins was a complete waste of time and money.
0:36:27 > 0:36:30They've not increased my vitamin levels by one jot.
0:36:31 > 0:36:34Even worse, it appears that these pills
0:36:34 > 0:36:36can sometimes actually cause harm.
0:36:41 > 0:36:44From cereals to smoothies to supplements,
0:36:44 > 0:36:48I've seen how clever marketing can make us think something
0:36:48 > 0:36:51is so much healthier than it really is.
0:36:51 > 0:36:55So, what are the tricks being used to make us part with our cash?
0:36:57 > 0:36:58I've come to London.
0:37:00 > 0:37:03I'm here to create a fictitious product.
0:37:04 > 0:37:08'I'm teaming up with marketing creative Will Audrey
0:37:08 > 0:37:11'to help me turn a bottle of ordinary tap water
0:37:11 > 0:37:13'into something a bit more special.
0:37:13 > 0:37:15'First thing I'll need is a good name.'
0:37:16 > 0:37:19We've started, obviously, with "water",
0:37:19 > 0:37:22played about with it a bit and our candidate is Wetter.
0:37:22 > 0:37:25Oh! That suggests it's even more hydrating
0:37:25 > 0:37:27than a normal mineral water, to me.
0:37:27 > 0:37:29Wetter is better.
0:37:29 > 0:37:32You might have just written your own headline there.
0:37:32 > 0:37:34Next, Will's come up with
0:37:34 > 0:37:36three possible bottle designs
0:37:36 > 0:37:38that each give a different message.
0:37:38 > 0:37:41The first one suggests natural goodness.
0:37:41 > 0:37:44Wow! That is a gorgeous bottle.
0:37:44 > 0:37:46I would buy that just for the bottle.
0:37:46 > 0:37:49It looks brilliant.
0:37:49 > 0:37:51The second - boosting performance.
0:37:51 > 0:37:54There are plenty of other competitive brands out there
0:37:54 > 0:37:58who use health and performance and fitness and outdoors life.
0:37:58 > 0:38:00- Mm-hm.- That's where we went to next.
0:38:00 > 0:38:04I can't swim, so it's making me feel rather intimidated.
0:38:04 > 0:38:07The third bottle goes for science.
0:38:07 > 0:38:10Playing games with H2O.
0:38:10 > 0:38:12And it just sort of says "sciencey".
0:38:12 > 0:38:16You're right - the science convinces me that it is good for me,
0:38:16 > 0:38:17but I already knew that.
0:38:17 > 0:38:19Which one would you lean towards?
0:38:19 > 0:38:21It's the H2O one that I'd go for.
0:38:21 > 0:38:24That's... I've really been sold by that.
0:38:25 > 0:38:30So now it's time to test my new product on the public.
0:38:32 > 0:38:34I've come to Glasgow.
0:38:36 > 0:38:37Well, here it is.
0:38:37 > 0:38:41My bottle of Wetter water.
0:38:41 > 0:38:42I have to say, I'm delighted with that.
0:38:42 > 0:38:47It's looks stylish, it's got all the scientific information on it.
0:38:47 > 0:38:49All the claims - it hydrates you really well.
0:38:49 > 0:38:51It's essential for human health.
0:38:51 > 0:38:54Full of electrolytes, PH balance, which, of course,
0:38:54 > 0:38:57is all true of ordinary tap water.
0:38:57 > 0:39:02But will all this really persuade people that Wetter is better?
0:39:08 > 0:39:13To find out, I've come to a place full of thirsty customers -
0:39:13 > 0:39:15a music and fitness class.
0:39:18 > 0:39:22Thank you so much for letting us intrude on your class.
0:39:22 > 0:39:23We won't interfere too much.
0:39:23 > 0:39:27In fact, hopefully, we will be of some benefit to you,
0:39:27 > 0:39:31because we've been working on a new product that we've come up with.
0:39:31 > 0:39:33Scientifically tested.
0:39:33 > 0:39:37It is a beautiful bottle of water called Wetter.
0:39:37 > 0:39:40It is going to hydrate you like nothing you've ever drunk before.
0:39:45 > 0:39:48After a vigorous session of music and movement,
0:39:48 > 0:39:53our exercisers are going to get their first taste of Wetter.
0:39:53 > 0:39:54I do like the bottle.
0:39:54 > 0:39:56It is very stylish.
0:39:56 > 0:39:58It's very nice, it's very refreshing.
0:39:58 > 0:40:00There's almost a kind of saltiness in it.
0:40:00 > 0:40:02So, there's a wee bit of flavour.
0:40:02 > 0:40:04It's a lovely bottle, I have to say.
0:40:04 > 0:40:06Well, you see! So, would that make you buy it?
0:40:06 > 0:40:10- The bottle?- Yeah, if I wasn't near a tap I would, yeah, go and buy some.
0:40:10 > 0:40:13We've asked the women to fill in a questionnaire,
0:40:13 > 0:40:17using a rating scale to say how well they felt
0:40:17 > 0:40:19Wetter refreshed and hydrated them,
0:40:19 > 0:40:24compared to their usual water, and how much they'd pay for it.
0:40:24 > 0:40:27So, now, the moment of truth.
0:40:27 > 0:40:33On average, you found it 12% more refreshing than your usual water.
0:40:33 > 0:40:34Thank you very much.
0:40:34 > 0:40:39It hydrates you better by 6%, you thought.
0:40:39 > 0:40:44You thought it was 20% healthier than your usual water,
0:40:44 > 0:40:47which I feel very proud of - thank you.
0:40:47 > 0:40:51On average, you'd pay 95 pence per bottle,
0:40:51 > 0:40:55which is more than 2½ times the price of equivalent-sized
0:40:55 > 0:40:57supermarket own brands.
0:40:58 > 0:41:02'Now it's time to reveal the source of our Wetter water.'
0:41:02 > 0:41:07It's full of electrolytes, we said.
0:41:07 > 0:41:09It's PH balanced.
0:41:09 > 0:41:11It's essential for human health.
0:41:11 > 0:41:17Erm...and that is true of Glasgow tap water.
0:41:17 > 0:41:19THEY LAUGH AND APPLAUD
0:41:19 > 0:41:23Which, in fact, is what our lovely bottle of Wetter is.
0:41:23 > 0:41:26There's nowt as fine as Glasgow tap water and...
0:41:26 > 0:41:28THEY EXCLAIM
0:41:28 > 0:41:29Thank you!
0:41:32 > 0:41:34Well, it just goes to show, doesn't it,
0:41:34 > 0:41:38how easily we can be bamboozled by science and health claims,
0:41:38 > 0:41:41even though this is just tap water.
0:41:41 > 0:41:44I, for one, would have been sucked in by all the claims on this bottle.
0:41:44 > 0:41:47It's looks good, it apparently does you good.
0:41:47 > 0:41:49So does ordinary water, but, hey, I'd have bought it
0:41:49 > 0:41:52and it seems a lot of other people would have, too.
0:41:55 > 0:41:59But though you'll never see my Wetter brand in the shops,
0:41:59 > 0:42:02we do buy a colossal amount of bottled water -
0:42:02 > 0:42:052.6 billion litres a year.
0:42:05 > 0:42:10We know that to be healthy, we need to keep our bodies hydrated.
0:42:10 > 0:42:13For as long as I can remember, I've heeded the advice to drink six,
0:42:13 > 0:42:16maybe eight, glasses of water every day.
0:42:16 > 0:42:19But I couldn't tell you where that advice comes from.
0:42:19 > 0:42:24I mean, do we really need to drink one of these every day?
0:42:24 > 0:42:27This bottle contains two litres,
0:42:27 > 0:42:31the amount most of us think we need in a day.
0:42:31 > 0:42:34But there's actually no real evidence for this.
0:42:34 > 0:42:38In fact, research suggests that one litre is enough.
0:42:38 > 0:42:42But what I want to know is, does it really have to be water,
0:42:42 > 0:42:45or will other drinks hydrate us just as well?
0:42:50 > 0:42:54To satisfy my thirst for knowledge, I've come to Cardiff,
0:42:54 > 0:42:56where we're going to run an experiment.
0:42:58 > 0:43:00Here at this British Gas call centre,
0:43:00 > 0:43:03we've recruited 24 volunteers.
0:43:03 > 0:43:06We've divided them into four groups.
0:43:06 > 0:43:09Six people will drink plain old water.
0:43:09 > 0:43:12Another six, fresh orange juice.
0:43:12 > 0:43:14The third group will have coffee.
0:43:14 > 0:43:17And the rest will be drinking fresh milk.
0:43:18 > 0:43:22Our volunteers will consume precisely a litre
0:43:22 > 0:43:25of their particular drink in 60 minutes.
0:43:25 > 0:43:27Dr Stuart Galloway, from Stirling University,
0:43:27 > 0:43:31will measure how well hydrated they are over the next three hours,
0:43:31 > 0:43:35in a particularly charming way.
0:43:35 > 0:43:39So, we have a little pot that we need you to pee in at the start.
0:43:39 > 0:43:41OK? You need to empty your bladder,
0:43:41 > 0:43:44and then every hour during the experiment.
0:43:44 > 0:43:49That's right - this experiment is all about measuring urine output.
0:43:49 > 0:43:53The more hydrated they are, the more they'll pee.
0:43:53 > 0:43:55Looking forward to that.
0:43:55 > 0:43:58I wonder how long before there's a queue for the loo!
0:44:02 > 0:44:05While our volunteers are on their drinking binge,
0:44:05 > 0:44:08Stuart's going to show me the secret of good hydration.
0:44:09 > 0:44:12Stuart, I think most people, like me,
0:44:12 > 0:44:15would think that water is the best hydrator.
0:44:15 > 0:44:18Yeah, well, water is good in many situations.
0:44:18 > 0:44:20But if you want something that's better than water,
0:44:20 > 0:44:22you have to add some other ingredients.
0:44:22 > 0:44:24We have a few sitting here.
0:44:24 > 0:44:26So we have some glucose.
0:44:26 > 0:44:30The sugar in a drink will help with water absorption in the intestine.
0:44:30 > 0:44:35So it's actually getting the water around the body better that all these magic ingredients do?
0:44:35 > 0:44:38Yeah, and then here we have normal salt.
0:44:38 > 0:44:40So the sodium in here is important
0:44:40 > 0:44:44- for helping to retain the water in the body water pool.- OK.
0:44:44 > 0:44:48In a drink that's designed to be very good at hydrating,
0:44:48 > 0:44:51you'll have a reasonable amount of salt in there.
0:44:51 > 0:44:55Then probably a bit of flavouring - add some of that to make it...
0:44:55 > 0:44:57What's that, lemon?
0:44:57 > 0:45:00Yeah, lemon juice to make it taste a bit nicer.
0:45:00 > 0:45:02And then if we add...
0:45:02 > 0:45:04- It doesn't sound very nice! - We add the water.
0:45:04 > 0:45:06We're making up about 500mls.
0:45:06 > 0:45:11So...that would be a rough mix of a solution
0:45:11 > 0:45:13that would be good for hydration.
0:45:13 > 0:45:16That solution will help the water be delivered
0:45:16 > 0:45:17to the circulation rapidly,
0:45:17 > 0:45:19but also help you to hold on to that water
0:45:19 > 0:45:22for a bit longer than you normally would.
0:45:23 > 0:45:25You're not going to make me try that, are you?
0:45:25 > 0:45:28Yeah, why not? Oh, I could put one of these in.
0:45:28 > 0:45:30Oh, thank you. Thank you very much.
0:45:30 > 0:45:34So, my ultimate hydration cocktail.
0:45:34 > 0:45:35Thank you very much.
0:45:39 > 0:45:40Actually, I don't mind that.
0:45:40 > 0:45:42Tastes a bit like a margarita.
0:45:42 > 0:45:44It's actually all right.
0:45:44 > 0:45:48'I'm beginning to get the idea that water might not be the best drink
0:45:48 > 0:45:49'to hydrate us after all.
0:45:51 > 0:45:52'Back out in the office,
0:45:52 > 0:45:56'how are our volunteers getting on with the other everyday drinks
0:45:56 > 0:46:00'we're testing - coffee, fresh orange juice and milk?'
0:46:00 > 0:46:01Hey, guys.
0:46:01 > 0:46:03- How's it going?- Good.
0:46:03 > 0:46:05I didn't expect to see you all sitting here.
0:46:05 > 0:46:07I thought you'd all be in the loo.
0:46:08 > 0:46:10- Laura, oh, gosh!- I know - milk.
0:46:10 > 0:46:13That must be the worst - warm milk.
0:46:13 > 0:46:16- How's it going? - It's not the best, I have to admit.
0:46:16 > 0:46:18The aftertaste is not very pleasant.
0:46:18 > 0:46:22No. It takes me back to school days, warm milk.
0:46:22 > 0:46:24Horrible, claggy. What about the loo?
0:46:24 > 0:46:26Because with milk, I wouldn't have thought
0:46:26 > 0:46:28that would've gone through you quite as quickly.
0:46:28 > 0:46:30I thought it would fill me up.
0:46:30 > 0:46:32But, no, I do actually really need to go right now.
0:46:32 > 0:46:34Right, I'd better leave you alone, now.
0:46:35 > 0:46:38Jamilla, I can see by your glorious little vessel here
0:46:38 > 0:46:40that you're on water.
0:46:40 > 0:46:43- Yes.- So, how's it going, and have you been going?
0:46:43 > 0:46:44I've been going,
0:46:44 > 0:46:47and I probably think that's the best one to have had.
0:46:47 > 0:46:50- Jennifer, how's it going? - It's not too bad, actually.
0:46:50 > 0:46:53I've got orange juice, so... Fills you up quite a lot.
0:46:53 > 0:46:55Do you think it's a good hydrator?
0:46:55 > 0:46:57I'd probably say water's better. I prefer water.
0:46:57 > 0:47:00But it does go through you quite quickly, so...
0:47:00 > 0:47:03So, how are you feeling around the bladder region at the moment,
0:47:03 > 0:47:05after four large coffees?
0:47:05 > 0:47:07Bursting to go to the toilet at the moment. I need to go.
0:47:07 > 0:47:10Yes, go, go. I don't want you bursting over me.
0:47:10 > 0:47:13I'll let you go. Thank you. Don't take your coffee!
0:47:14 > 0:47:17And, after three hours and umpteen trips to the loo,
0:47:17 > 0:47:21it's time to see which of our four groups is the best hydrated.
0:47:23 > 0:47:26This figure shows an overview of, really,
0:47:26 > 0:47:30the urine output in relation to water.
0:47:30 > 0:47:33And we can see, if we call water 100%,
0:47:33 > 0:47:36that drinking coffee wasn't any different from water.
0:47:36 > 0:47:39Drinking the orange juice really wasn't any different from water, either,
0:47:39 > 0:47:42even though it looks like it's going up slightly.
0:47:42 > 0:47:45But drinking milk seems to be the best
0:47:45 > 0:47:49for helping to retain body water over the time we studied.
0:47:49 > 0:47:53So, milk is a better hydrator than water?
0:47:53 > 0:47:55Yes, well, it's for two reasons.
0:47:55 > 0:47:58One is that the delivery of fluid is a bit slower
0:47:58 > 0:48:00because of the protein in the milk.
0:48:00 > 0:48:03It slows the delivery of water to the circulation.
0:48:03 > 0:48:06Secondly, it has quite high sodium and potassium content,
0:48:06 > 0:48:09which helps to hold the water in your body.
0:48:09 > 0:48:12Wow! My, my. I can believe I'm saying this
0:48:12 > 0:48:15but for sustained all-round hydration,
0:48:15 > 0:48:18milk in all its forms - skimmed, semi-skimmed, full-fat -
0:48:18 > 0:48:20is the best hydrator?
0:48:20 > 0:48:21Yes, that's how it seems.
0:48:21 > 0:48:24The previous study, we looked at skimmed milk and full-fat milk.
0:48:24 > 0:48:26Today we've looked at semi-skimmed milk,
0:48:26 > 0:48:29and they're all coming out very similar.
0:48:30 > 0:48:34I'd never have thought milk would hydrate me better than water,
0:48:34 > 0:48:38and that fruit juice and even coffee can do the job, too.
0:48:38 > 0:48:41From now on, I'll feel less guilty about my morning coffee
0:48:41 > 0:48:43with a splash of milk.
0:48:44 > 0:48:47For years, I've been avoiding cow's milk,
0:48:47 > 0:48:50thinking that the saturated fat in it must be bad for me.
0:48:52 > 0:48:54But the latest research suggests
0:48:54 > 0:48:58that most saturated fat in dairy milk does us no harm,
0:48:58 > 0:49:00and might even be good for us.
0:49:00 > 0:49:04But despite this, more and more of us are turning to alternatives
0:49:04 > 0:49:08we think are healthier, like soya and almond milk.
0:49:08 > 0:49:10To find out how they really compare with dairy,
0:49:10 > 0:49:14I've come to Surrey University to see Margaret Rayman,
0:49:14 > 0:49:16professor of nutritional medicine.
0:49:17 > 0:49:21So, Margaret, what is in good old milk?
0:49:21 > 0:49:25Well, it's carbohydrate, fat, protein.
0:49:25 > 0:49:26It's a good food source.
0:49:26 > 0:49:29- And vitamins, minerals? - Yes, vitamins.
0:49:29 > 0:49:30It's a very good source of B vitamins.
0:49:30 > 0:49:34One in particular that I should mention is vitamin B12.
0:49:34 > 0:49:38So, although meat and liver and things like that have a lot
0:49:38 > 0:49:41of B12 in them, we can't absorb it as well.
0:49:41 > 0:49:45So, this is the pre-eminent source of B12.
0:49:45 > 0:49:49It's really good in terms of avoiding dementia.
0:49:49 > 0:49:52So, you do need B12, especially as you get older.
0:49:52 > 0:49:55Most importantly, in terms of my research,
0:49:55 > 0:49:57is that it's a source of...
0:49:57 > 0:49:59It's a very good source of iodine.
0:49:59 > 0:50:01OK, and what part does that play in our bodies?
0:50:01 > 0:50:04- I know it's linked to the thyroid in some way.- Yes, it is.
0:50:04 > 0:50:09Iodine is the unique constituent of thyroid hormones.
0:50:09 > 0:50:13Thyroid hormones are important in terms of, er,
0:50:13 > 0:50:16your whole body metabolism, growth and development,
0:50:16 > 0:50:19particularly in the foetus and young child.
0:50:20 > 0:50:25It's recommended you get 150 micrograms of iodine every day,
0:50:25 > 0:50:27and twice that if you're pregnant.
0:50:29 > 0:50:32Margaret's team has been comparing the levels of iodine
0:50:32 > 0:50:35in dairy, soya and almond milk.
0:50:35 > 0:50:39Regular cow's milk contains around 400 micrograms a litre.
0:50:39 > 0:50:41Organic, a little less.
0:50:42 > 0:50:47But both soya and almond milk have only a tiny fraction of this amount.
0:50:49 > 0:50:53So while a glass of dairy milk will give you all the iodine you need,
0:50:53 > 0:50:56soya and almond will leave you well short.
0:50:57 > 0:51:01Perhaps we should be worrying a bit less about the fat in our milk
0:51:01 > 0:51:05and stick with dairy for a healthy hit of vitamins and minerals.
0:51:08 > 0:51:11Now, in recent years, a whole new craze
0:51:11 > 0:51:13has burst on to the scene,
0:51:13 > 0:51:16claiming there is another way we can keep our bodies
0:51:16 > 0:51:18at the peak of healthiness - detoxing.
0:51:20 > 0:51:23The idea is that our fast-food, fast-living culture
0:51:23 > 0:51:26can cause toxins to build up in our bodies,
0:51:26 > 0:51:29and it's claimed there are some foods and some drinks
0:51:29 > 0:51:32that can get rid of them and give our bodies a deep cleanse.
0:51:34 > 0:51:38From detox teas to coconut water to maple syrup,
0:51:38 > 0:51:41we've been persuaded that these products can somehow
0:51:41 > 0:51:44flush out the nasties and make us healthier.
0:51:44 > 0:51:48But does any of this stuff actually work?
0:51:49 > 0:51:53We're going to put detoxing to the test.
0:51:53 > 0:51:56There are all sorts of detoxifying diets you can go on. What about...
0:51:56 > 0:51:59'Dr Justin Roberts from Anglia Ruskin University
0:51:59 > 0:52:02'is a nutrition scientist.'
0:52:02 > 0:52:06What toxins are we actually detoxing ourselves from?
0:52:06 > 0:52:09As humans, we are exposed to many different types of toxins,
0:52:09 > 0:52:12from the world around us, the environment, to pollutants,
0:52:12 > 0:52:14to the food we eat.
0:52:14 > 0:52:16And, of course, if we overload on certain foods,
0:52:16 > 0:52:19such as caffeine, sugar, alcohol,
0:52:19 > 0:52:23these will add to the toxic load, or toxin load, that we endure.
0:52:23 > 0:52:26The question is whether diet would make a big difference to that.
0:52:28 > 0:52:30To find out, we've recruited six students
0:52:30 > 0:52:33who say their bodies could do with a healthy reboot.
0:52:35 > 0:52:37We're splitting them into two groups.
0:52:37 > 0:52:41Each will follow a different diet for a week.
0:52:41 > 0:52:43For Kehinde, Ben and Leanne,
0:52:43 > 0:52:48it's a traditional balanced diet that includes meat and fish,
0:52:48 > 0:52:51pasta and rice, fruit and veg,
0:52:51 > 0:52:55eggs, dairy and wholemeal bread.
0:52:55 > 0:52:58They're even allowed the odd coffee and alcoholic drink.
0:52:58 > 0:53:01The others - Enrique, Gigi and Carly -
0:53:01 > 0:53:04will be on our detox diet.
0:53:04 > 0:53:09For them, most of what's on the regular menu is banned.
0:53:09 > 0:53:12They'll mainly eat raw and steamed veg,
0:53:12 > 0:53:16just one daily portion of wholegrain rice or quinoa,
0:53:16 > 0:53:18and steamed fish every other day.
0:53:20 > 0:53:23Twice a day, they'll drink detox tea or coconut water,
0:53:23 > 0:53:28claimed to boost the liver, our body's own built-in detoxifier.
0:53:30 > 0:53:33And they'll have a daily dose of hot water, lemon juice,
0:53:33 > 0:53:35maple syrup and cayenne pepper,
0:53:35 > 0:53:38supposed to cleanse the digestive system.
0:53:39 > 0:53:42How happy are you to be on a detox, Enrique?
0:53:42 > 0:53:45It looks very interesting, very challenging, maybe.
0:53:45 > 0:53:48- And Gigi?- It's so different from what I usually eat.
0:53:48 > 0:53:51I mean, there's nothing in common except for the fish.
0:53:51 > 0:53:53What we've tried to do is keep the diets comparable,
0:53:53 > 0:53:56but one's focusing on detoxing
0:53:56 > 0:53:59and the other one's focusing on creating this natural, healthy diet.
0:53:59 > 0:54:02We're trying to see which one's actually going to give you better results.
0:54:03 > 0:54:07Over the next week, the students will follow their diet plans
0:54:07 > 0:54:10and Justin will run a series of tests.
0:54:10 > 0:54:15He'll compare their liver function, heart rate, weight, skin health,
0:54:15 > 0:54:18appetite and general wellbeing,
0:54:18 > 0:54:21to look for any evidence that the detox diet is doing any good.
0:54:23 > 0:54:24This is it.
0:54:26 > 0:54:30Three days in, the detox group are finding their diet
0:54:30 > 0:54:31a bit of a struggle.
0:54:33 > 0:54:35HE COUGHS
0:54:35 > 0:54:36My roommate is laughing.
0:54:36 > 0:54:41It's horrible. It's absolutely horrible.
0:54:41 > 0:54:44As are the side effects...
0:54:44 > 0:54:48I started feeling really tired and I had these mood swings.
0:54:48 > 0:54:50I'm definitely peeing a lot more.
0:54:50 > 0:54:54But for the students following the simple, healthy diet,
0:54:54 > 0:54:55it's a different story.
0:54:57 > 0:55:01I have more energy in the morning, when I wake up, especially.
0:55:01 > 0:55:03I'll be drinking my green tea.
0:55:03 > 0:55:08In the future, I am definitely going to continue with the healthy eating.
0:55:08 > 0:55:13After a week, our volunteers are back for the results.
0:55:14 > 0:55:17So, what has Justin discovered?
0:55:17 > 0:55:21What we found was that, in fact, the results favoured
0:55:21 > 0:55:22the healthy diet group.
0:55:22 > 0:55:23Well...
0:55:23 > 0:55:28So the detoxing diet doesn't actually really detox?
0:55:28 > 0:55:30There was no real benefit from doing the detox diet.
0:55:30 > 0:55:34The regular, healthy diet group had better results
0:55:34 > 0:55:36on nearly all the measures -
0:55:36 > 0:55:40liver, heart, weight and general wellbeing.
0:55:40 > 0:55:44The detox group fared better only on skin health
0:55:44 > 0:55:48and struggled with nasty side effects.
0:55:48 > 0:55:51What's also interesting, without being too personal,
0:55:51 > 0:55:53- is your bowel movements... - THEY CHUCKLE
0:55:53 > 0:55:56..were twice as much as the healthy diet group,
0:55:56 > 0:55:59which probably explains why you weren't feeling as good, as well.
0:55:59 > 0:56:02It's not nice to hear that you sacrificed a week
0:56:02 > 0:56:05and you haven't come out healthier than the guys
0:56:05 > 0:56:07eating some normal food.
0:56:07 > 0:56:09I found the result really surprising.
0:56:09 > 0:56:10Kind of disappointing, in a way.
0:56:10 > 0:56:13I thought it would be the other way round, honestly.
0:56:13 > 0:56:15So I think the conclusion, Justin,
0:56:15 > 0:56:20is that as long as you're eating a balanced, healthy diet,
0:56:20 > 0:56:22- then that is the optimum diet. - Absolutely.
0:56:22 > 0:56:24You poor things.
0:56:24 > 0:56:27I actually feel sorry. I apologise for making you do that.
0:56:27 > 0:56:29- It's unexpected.- Yeah.
0:56:31 > 0:56:34I started this programme as someone
0:56:34 > 0:56:36who'd go for every new fad and superfood,
0:56:36 > 0:56:39believing it would make me healthier.
0:56:41 > 0:56:43But I've learned to see beyond the hype,
0:56:43 > 0:56:46the labels and the expensive price tags.
0:56:48 > 0:56:52You know, there aren't any quick fixes, magical formulas,
0:56:52 > 0:56:54wonder foods or miracle pills,
0:56:54 > 0:56:58and it needn't cost a fortune to eat really well.
0:56:58 > 0:57:01As long as you're eating a range of everyday foods -
0:57:01 > 0:57:03fruit, veg, lean meat, fish, wholegrains -
0:57:03 > 0:57:08you're really getting all your body needs to remain in tiptop condition,
0:57:08 > 0:57:12because the truth about healthy eating is
0:57:12 > 0:57:16it's food that's been on our plates all this time.