Myths about diets and good nutrition remain popular and follow science like a shadow - exaggerating, minimizing, or even distorting the truth. Most likely, even over the last week, you have heard at least one of the diet myths in the form of friendly advice or from a "doctor" on the Internet. But can you tell the difference between fact and fiction? In this article, we will dispel five common myths about nutrition so that you know what to not trust on occasion and can save your time and health. Let's figure it out.
This is usually the starting point for everyone who decides to reduce the number of carbohydrates in the diet. But there is a big difference between white bread and a whole grain loaf made from homemade sourdough. American dietary guidelines, based on science rather than intimidation campaigns, continue to recommend eating whole grains or high-fiber foods daily. Therefore, one or two slices of bread without chemical additives do not violate the principles of proper nutrition in any way.
Until 2007, superfoods in Europe could be defined as any food that was supposed to be healthier than the rest of the food. In fact, the term "superfood" is not scientific or medical - it is coined by marketers, as is its exaggerated health benefits. Later in the EU came into force a law requiring the labeling "superfood" to be confirmed by scientific evidence.
In reality, everything depends on the type of chocolate and the portion. If you eat a whole bar with caramel or other artificial fillings every day, this is perhaps not the best solution for weight loss. But a piece of high-quality chocolate with a high cocoa content will not only be a delightful treat but will also benefit your body. Harvard Medical School states that the antioxidants and flavonoids in good chocolate are good for heart health, and it's the sugar and milk powder added to the cocoa butter of cheap chocolate bars and bars to enhance the flavor that causes problems. Therefore, if you love chocolate, do not deny yourself the pleasure, but you should know the measure and remember: the higher the percentage of cocoa, the better.
Sweetened dried fruits or fruit juices do contain a lot of empty calories, but fresh fruit is an entirely different matter. This myth makes people bypass fruit departments, and in public places to clarify if there is a banana in the dish. Fresh fruits are rich in fiber, potassium, and vitamins - essential nutrients for the whole body to function. They also help reduce your calorie intake and your risk of heart disease, including heart attack and stroke.
A study of nearly 5,000 Australian adults published in the British Journal of Nutrition found that those who regularly consume fresh fruit were 10% less likely to be obese.
Eggs are the main source of cholesterol for the body, and high cholesterol levels lead to heart attacks. It was from this idea that the myth of the dangers of eggs was born long ago. However, the truth is much more interesting. The yolk contains cholesterol, which, when accumulated in the body, leads to problems with the cardiovascular system. But the high content of cholesterol in any product does not mean that it will increase the level of cholesterol in the blood. Cholesterol is produced in the body by the liver. When we eat more foods that are high in cholesterol, the liver simply reduces the production of cholesterol. Conversely, when less of this substance comes from food, the liver produces more of it. Therefore, the level of cholesterol in the blood practically does not change from the consumption of cholesterol-rich foods.
Chicken eggs contain a large amount of easily digestible protein, which, when consumed regularly, contributes to:
The American Heart Association and the National Heart, Lung, and Blood Institute agree that the most effective approach to lowering blood cholesterol is to choose foods that contain unsaturated fats rather than saturated or trans fats. However, some people are more sensitive than others to their dietary cholesterol intake. The American Heart Association recommends eating a maximum of seven eggs per week for those with type 2 diabetes, high bad cholesterol, or heart disease. Also, the CSIRO study showed that daily egg consumption is not only not harmful to health, but is often associated with improved eating habits in general. This is likely due to the fact that eggs provide the body with protein, which reduces hunger, and therefore the number of snacks.
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