It’s time to separate fact from fiction when it comes to popular beliefs about food and we have compiled some of the food myths that is far away from the truth. Here are some persistent fallacies on food as we break down each food myth to reveal the truth.
Myth #1: Nuts are Fattening
Nuts do contain a lot of fat…but in a good way. Roasted peanuts, for example, have three to four times more heart-healthy monounsaturated fat than saturated fat. Recent research suggests that eating nuts as part of a healthy diet may even help you lose weight.
Researchers believe that the fats in nuts help people feel full, and the calories needed to digest the protein in nuts can also help in weight loss. What’s more, a study by British researchers shows that high-protein foods help trigger the release of a hormone known to reduce hunger. That is probably why nutritionists and dieticians do recommend snacking on nuts if you’re really hungry in between meals.
Myth #2: Milk Builds Strong Bones
A study published in the journal Nutrition in Clinical Practice found that milk might be the reason bones lose calcium, doing the opposite of what it promises to do.
On top of that, a 2009 study published in the American Journal of Clinical Nutrition discovered that the rates of bone fractures were highest in countries that consumed the most dairy. Interesting, right? Maybe it’s time to make the switch to soy or almond after all.
Myth #3: Juice Cleanse is a Lasting Way to Lose Weight
Cleansing juice is not effective to lose pounds. It has been found that it doesn’t provide a lasting result and is bad for your body. When you only drink juice, you are missing the balance of nutrients that your body needs on a daily basis. Cleanses are also very low in calories, less than what you need in your daily intake. It is recommended by experts that you should eat a wholesome diet and practice an active lifestyle to lose weight the right way. For proper portion sizing and an exercise regime to lose weight, do check out our 60-day Metabolic Health Programme.
Myth #4: Coffee Will Stunt Your Growth
There’s no link between drinking coffee and osteoporosis, which can reduce your height. The only thing that’s truly stunting your growth is your genes and overall health. Your parent’s height determines how tall you’ll be and eating a balanced diet can help you grow big and strong, but coffee has nothing to do with it.
Myth #5: Brown Sugar is Better for You than White Sugar
Well, bad news, brown sugar lovers. You might feel healthier replacing white table sugar with the brown stuff, but apparently, the only difference is the taste. When it comes to your health, sugar is sugar, no matter its form, it’s going to elevate your blood sugar levels, and that could increase your risk of obesity and diabetes. What about other sugar alternatives, you ask? Check out our previous article comparing all sugar alternatives here.
Myth #6: Eating Small Meals Throughout the Day Will Boost Your Metabolism
When you’re trying to give your metabolism a boost, it’s not uncommon to come across the advice to eat smaller meals throughout the day. Unfortunately, there’s no proof that actually works. Based on research, there is a difference between rates of metabolism between people who eat small meals and normal-sized meal throughout the day.
Myth #7: You Should Drink Eight Glasses of Water a Day
When it comes to drinking water, everyone tends to abide by the same standard rule: Drink eight glasses a day and you’ll stay healthy and hydrated. The funny thing, though, is it’s actually a myth; that number has been around forever, but you don’t have to abide by it to get all the fluids your body needs. Drinking adequate water depends on several factors mainly based on individual, not a standard number: People should drink depending on their lifestyles and activities, and some of those fluids can come from foods.
Myth #8: Frozen and Canned Fruits and Vegetables are Less Nutritious than Fresh Ones
Fresh fruits and vegetables are more nutritious than the frozen and canned variety at the instant they are picked. However, the foods you find in the produce section have often had a long journey from the moment they were packed in crates, spending days or even weeks in transit from the farm or orchard. During shipping and storage, natural enzymes are released in fresh fruit and vegetables that cause them to lose nutrients.
By contrast, food processors quick-freeze fresh-picked produce, which preserves much of its vitamin and mineral content. Contrary to common belief, canning does not deplete fruit and vegetables of significant amounts of nutrients either. While heat processing may reduce levels of some vitamins, certain canned foods such as spinach and pumpkin actually have higher levels of vitamin A than fresh versions.
Myth #9: Eating Late at Night Leads to Weight Gain
The myth that you should eat less as the day goes on has persisted for a long time; “don’t eat after eight,” is common advice given to people trying to lose weight. Today, contemporary nutritionists say that calories cannot tell time and it does not matter when you consume them. The misconception probably arose because midnight snacking leads to calories you wouldn’t have otherwise consumed. The better rule of thumb is – make sure that there is at least 12 hours in between your last meal and breakfast. Why this timing? Learn more from our health coach through our 60-day Metabolic Health Programme!
Myth #10: Salads are Always the Healthiest Choice on The Menu
You’d think that choosing the salad is safe. But all the add-ons piled atop a bed of lettuce can make the sugar, fat, and calorie count just as high as the mouthwatering burger you’re trying to resist. Watch out for tricky salad toppings that add up quickly: creamy, bottled dressings; cheese; bacon; croutons; or sweetened, dried fruit.
Other ingredients, such as avocado and nuts, are healthy in small amounts but are usually served in too-large portion sizes. To make sure your salad is as healthy as possible, look for one with leafy greens, lean protein (fried chicken doesn’t count), a small serving of healthy fat, and an oil-based dressing on the side. The oil helps you absorb all the fat-soluble nutrients you’re eating, and keeps you away from the caloric creamy dressing.
References:
https://www.rd.com/health/healthy-eating/7-food-myths-you-probably-know-but-are-worth-repeating/
https://bestlifeonline.com/food-myths/
http://mentalfloss.com/article/62400/8-food-myths-youve-been-believing
Photo Credits : Daily-sun, Womennowin, Jakartapost, DrBeckyfitness and Pixabay
Melissa Fann
