Myths surrounding diet have long existed, especially with the advent of social media.
Some myths are relatively harmless, such as that eating more carrots is good for your eyes and that chocolate can increase your sex drive.
But what we want to talk about here are some of the myths and misconceptions that have a greater impact on people’s daily diets, often with little justification but seemingly biased.
Here are some of the top dietary myths summarized for us by British nutritionist Lottie Savage.
Carbohydrates are bad
It has long been said that all carbohydrates (carbs) are bad, especially for those who want to lose weight.
For example, some people refuse to eat bread with Soup because they don’t want to eat carbohydrates, but drink carbonated drinks.
Carbohydrates exist in three main forms: sugar, starch and fiber. There is a huge difference between these three types of carbohydrates from how they react and interact with our bodies to the release of sugars and nutrients.
Carbohydrates provide the main energy source for the body, but it is important to choose carbohydrates that provide our bodies with nutrients and fiber, including whole grains such as brown rice and bread, as well as vegetables and fruits.
Fiber is important because it aids in digestion and provides nutrients for the beneficial bacteria in the intestinal tract. According to health department recommendations, adults should consume 30 grams of fiber per day, but the reality is that most people fail to do so.
Calories make no difference
I’ve heard the conversation countless times that it doesn’t matter what foods you eat, no matter what they are, as long as they have the same number of calories. But in fact it makes a big difference.
For example, two people consume the same number of calories in a day, but one person is eating a nutrient-rich diet, while the other person to junk Food belly, naturally the health effects on their bodies are not the same.
Comparing a piece of milk chocolate with a banana, although the calories may be the same, the chocolate has too much fat, especially its saturated fat, which may raise cholesterol, and the sugar in the chocolate will make the blood sugar rise quickly and then fall, leading to hunger again.
In contrast, the fiber in bananas slows the release of sugar, allowing blood sugar to rise gradually so that hunger does not set in as quickly.
Therefore, the number of calories alone should not be taken into account when eating, but also nutrition.
Natural sugar substitutes are healthier
We all know that too much sugar is bad, so we always think that natural sugar substitutes are healthier. My friend uses honey instead of sugar in her tea and thinks it’s better. But honey is also sugar.
Some of my friends often use agave syrup and maple syrup instead of sugar. Recently someone asked me to borrow honey or agave syrup, and after I said I didn’t have it they asked for brown sugar. But brown sugar is just molasses added to white sugar.
While natural sugar substitutes may contain more micronutrients than refined sugar, they are still sugar because the amounts are so small that there is little difference between the two.
The World Health Organization recommends that people should not consume more than five percent of their total energy in sugar per day, which means about 6-7 teaspoons per day, including fruit juices as well as sugary foods. Therefore, it is still important to pay attention to food labels and sugar intake.
Vegetarians cannot guarantee enough protein
Some people believe that vegetarians do not get enough protein if they do not eat meat or fish.
However, most vegetarians can still get enough protein from dairy products, eggs, nuts and food seeds.
But it is best to eat a rich diet to ensure that your body gets the different proteins it needs to build and repair cellular tissue.
Protein is made up of amino acids, and there are nine amino acids that the body cannot make on its own and has to rely on food sources. Animal protein sources, including dairy products and eggs, contain all of these amino acids. Plant proteins, however, cannot provide all amino acids, but can provide all of them by pairing them with complementary proteins, for example, baked bread with baked beans is a perfect example.
But if you’re a vegetarian, you may also be missing certain micronutrients, such as vitamin B12 and iron. But you can supplement B12 from milk and fortified breakfast cereals, as well as iron from beans and green leafy vegetables.
Healthy eating is too expensive
Another diet myth is that a healthy diet must be expensive, but it doesn’t have to be.
It’s true that many people spend a lot of money on so-called “healthy” foods, but it’s important to get back to the basics. For example, oatmeal porridge, which is healthy, nutritious and inexpensive, is better than breakfast cereal, which is too high in sugar.
Vegetables and fruits are also inexpensive, especially frozen fruits and vegetables are even cheaper.
In addition, canned beans can provide cheap protein and fiber for the body. Whole foods are also not much more expensive than refined foods.
Food without certain ingredients is always better
In recent years, gluten-free (gluten-free) diets have started to gain popularity. It seems that if it’s gluten-free, it’s healthy, and even people who don’t have digestive problems have started shopping for gluten-free foods.
Many supermarkets also have a special gluten-free section, and the beautiful packaging design makes people feel greener and healthier. But it may not actually be true.
Gluten or gluten is a protein found in wheat that some people are allergic to or have symptoms of gluten intolerance to, especially those with celiac disease. It is best for them to avoid these foods.
Similarly, milk should be avoided for those who are lactose intolerant, as the sugar in milk is primarily lactose.
If you think you have these allergy or intolerance symptoms, it’s best to ask your doctor to identify them, rather than using an online test.
Or you can run a test to see if avoiding gluten or lactose will reduce your symptoms.
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