US dietitian Chris Gunners has collected the most famous food myths, and he debunked them with the help of ongoing research.
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Myth 1. Eating eggs raises cholesterol levels
Many dietetics sin and slander healthy food. And in vain. This also affected eggs due to the content of cholesterol in their composition, which is dangerous for the cardiovascular system.
According to recent studies, the cholesterol in food does not increase total blood cholesterol. Moreover, in eggs it is useful, not causing vascular and heart disease.
In general, eggs are one of the healthiest foods. They contain beneficial antioxidants that protect the eyes and vision. They also contain healthy fats.
Myth 2. Saturated Fats Are Bad
Two decades ago, scientists "decided" that heart ailments are associated with the fact that people consume too much fatty foods.
But in 2015, an article came out that contained more than 25 studies with test results that included data from more than 340,000 subjects. According to them, there is no connection between saturated fat and heart disease.
In addition, saturated fat raises good cholesterol and lowers bad.
Myth 3. You need to eat grain products
Today, many people advise on a grain-based diet. However, you need to understand that our body is not accustomed to consume so many grains, since agriculture for these products has become fashionable quite recently.
It should be borne in mind that there is less benefit in cereals than in vegetables. The second disadvantage is the presence of phytic acid. It is combined with beneficial minerals in the intestines, which interferes with the absorption of nutrients.
For example, a high consumption of wheat can cause serious pathologies.
It also contains gluten (gluten). Many people are hypersensitive to this substance without even knowing it.
Once in the body, gluten can cause pain and bloating in the abdomen, and headaches.
Myth 4. Low fat foods are good
This myth was invented by advertisers. Do you know what the real taste of low-fat foods is? It is unlikely that you would eat food that resembles cardboard.
Food manufacturers are aware of this and are trying to compensate for this, for which they add sugars, syrups, sweeteners, including chemical ones, to food.
But sweeteners, and this has been proven, have a negative effect on the heart, blood vessels, and can cause depression.
Thus, the advertised low-fat products are a set of artificial substances that negatively affect the body.
Myth 5. You need to eat often and in small portions
This theory has been around for a long time. It is believed that such a meal accelerates metabolic processes.
In principle, after a meal, the metabolism accelerates a little, and so on, while the process of food digestion is taking place, however, the amount of energy expended is determined by its volume, and not the number of meals.
This has been proven by studies. So, the experimental were divided into groups: the first ate in small portions, often, the second group was given the same amount of food, but the portions were smaller. There was no difference between them.
In addition, the human body is not accustomed to constantly digest food. If we do not eat, the autophagy process starts, in which cells are cleared of toxins. Therefore, fasting is even beneficial.
Myth 6. Omega-6 fats and vegetable oils are good
Polyunsaturated fatty acids are considered by many to be a healthy diet due to their ability to reduce the risk of developing heart disease. But it should be borne in mind that there are many types of them, and not all are so useful.
The main ones are Omega-3 and Omega-6 fatty acids.
And if the former reduce the risk of heart disease, the latter can cause serious health problems, causing cardiovascular pathologies.
Myth 7. Low-carb diets are unhealthy
A low-carb diet has its benefits:
- decrease in the amount of subcutaneous fat;
- decrease in pressure;
- lowering sugar levels;
- an increase in the level of good cholesterol.
In addition, such a diet is more gentle for the body.
But there are still many dietitians who advise eating a diet that is low in fat. They can cause serious harm to the body.
Myth 8. Sugar is bad for empty calories
Yes, there are many of them in this product. But everything is not so simple here.
The glucose contained in the composition turns into fat after processing, which increases the level of good cholesterol. In addition, sugar fights leptin, which causes extra pounds. Therefore, you cannot completely exclude it from your diet.
Myth 9. They get better from fatty foods
Seems logical? Fatty foods equal the formation of fat under the skin. But this is not as easy as it might seem at first.
Despite the fact that fatty foods have more calories than protein or carbohydrate foods, it is not the fat itself that matters, but the number of calories.
So, if you consume more calories than you spend them, extra pounds will appear and vice versa. In addition, recent studies have shown that diets that include high-fat foods can help you lose weight faster than eating no foods at all.
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