How much is said today about proper nutrition, but it’s far from the truth. We have compiled the 10 most common misconceptions related to diets and the right way of life.
Lies # 1. Eggs are harmful
Nutritionists advise not to use the eggs, many even convince them to abandon them, arguing their position with excess cholesterol in their composition. According to them, the regular use of eggs in food can lead to various heart diseases. However, it has long been proven that cholesterol from foods does not always increase blood cholesterol.
Conclusion. Eggs do not cause heart disease and are some of the most nutritious foods on the planet. In addition, eggs for breakfast can help with weight loss.
Lie number 2. Saturated Fat Is Bad
Many years ago, one erroneous conclusion was made, which all nutritionists and advocates of proper nutrition supported in an instant – saturated fats lead to heart disease.
However, years later, namely in 2010, new studies were conducted that proved that there is absolutely no connection between eating foods with saturated fats and heart disease.
Conclusion. The idea that saturated fats raise the risk of heart disease has been scientifically disproved. It turns out that there is absolutely no reason to be afraid of foods such as meat, coconut oil, cheese, butter.
Lie number 3. Low-calorie foods are healthy
Do you know what the food will taste like if you completely remove all the fats from it? Like cardboard. Now remember what low-fat yogurt and low percent milk taste like?
Manufacturers know that without fats, food becomes fresh, therefore, to compensate for the lack of taste, sugar, corn syrup, artificial sweeteners such as aspartame are added there. All this is done so that people buy, as they think, tasty and healthy products.
If there is sugar in your yogurt, consider yourself lucky. It is much safer for the body than artificial calorie-free sweeteners. In addition, recent studies have proven the link between obesity, diabetes, heart disease, premature birth, depression, and the use of low-fat foods, in which healthy fats are replaced by substances that are extremely harmful to the body.
Conclusion. Low-fat foods are not good because they usually contain large amounts of processed sugar, corn syrup, or artificial substitutes.
Lie number 4. Protein is bad for bones and kidneys
High-protein diets are said to cause osteoporosis and kidney disease. The truth is that eating protein increases the rate of calcium excretion from bones, which is not very good in principle. However, studies have shown that in the long run, the opposite effect still occurs. Protein improves bone health and reduces the risk of fractures.
Conclusion. High protein diets are good for bones and also lower blood pressure and improve diabetes mellitus, which should reduce the risk of kidney failure.
Lie number 5. Need to eat small meals throughout the day
This statement does not really make sense. The diet depends on the characteristics of your body and may not be the same for everyone. Metabolism, loss or weight gain does not depend on the number of meals, but on the amount of food itself. For good health and lack of hunger, you need to eat three times a day, the other six, and the total amount of food eaten can be the same.
Conclusion. There is no evidence that there are small portions and often better than large portions, but less often.
Lie number 6. Sugar is bad, it contains empty calories
Yes, it’s true, sugar contains a lot of calories, from which there is no benefit to the body. Unfortunately, this is just the tip of the iceberg. Sugar is much more harmful.
The high fructose content in sugar slows down the metabolism, promotes the accumulation of fat, increases triglycerides and cholesterol in the blood, and also contributes to the development of diabetes mellitus.
Conclusion. Sugar is harmful not so much with “empty” calories as with what causes serious diseases.
Lie number 7. Carbohydrates should be the main source of calories.
The basic idea is that everyone should be on a low-fat diet, and carbohydrates should be about 50-60% of the total calorie content.
Such a diet can be useful to a few people, for example, those who are naturally thin. But for those who suffer from obesity or diabetes, this amount of carbohydrates is simply dangerous.
Conclusion. A diet based on a low fat and high carbohydrate diet is far from beneficial for everyone and requires a thorough study of your body first.
Lie number 8. Vegetable oils are the most useful
Polyunsaturated fats are considered beneficial thanks to studies that show they reduce the risk of heart disease. Only now there are a great many sources of polyunsaturated fats, and not all of them are equally useful. The most important of them are Omega-3 and Omega-6. Both of them are necessary for our body and must be included in the diet without fail. However, their dosage should be verified and extremely thought out. A diet in which there is a clear predominance of products with Omega-6 can be hazardous to health.
The largest sources of Omega-6 are vegetable oils, soybean, corn, and sunflower. Throughout evolution, humans have never had access to such an abundance of omega-6s. The amount that we consume today is implicit in the human body. Studies aimed at studying exactly Omega-6, and not polyunsaturated fats in general, show that an excess of this element significantly increases the risk of heart disease.
Conclusion. Polyunsaturated fats are important, and they must be present in our diet, but strictly in a certain ratio.
Lie number 9. Low carb diets are dangerous
Low-carb diets are often associated with low-fat diets. According to a common misconception, the latter are much more effective than the former. Meanwhile, low-fat diets do not allow to achieve such impressive effects as low-carb, without sacrificing health. The main advantage of this style of nutrition is that it speeds up the metabolism, as if teaching the body to cope with excess calories on its own.
Conclusion. Low-carb diets are one of the healthiest, easiest, and most effective ways to lose weight.
Lie number 10. Cereals should be the basis of the diet
Grains contain quite a few nutrients compared to the same vegetables, while they are quite high in calories. Which is good on the one hand, as it allows you to satisfy your hunger for a long time, but on the other hand, it’s not very good if you closely monitor your weight. In addition, not all grains are good. The same wheat, which in one form or another today forms practically the basis of the diet of modern man, can cause a number of health problems, in particular, due to the high content of gluten.
Conclusion. Cereals should be consumed in moderation, especially those that are rich in gluten.