There are a lot of people out there who are vocal when it comes to nutrition. And while some theories may sound plausible, they are not necessarily backed by science.
Maybe it’s an opinionated colleague who’s overjoyed to tell you that skim milk in coffee isn’t good for you. Alternatively, eating a banana in the morning is not a good option, as fruits contain a lot of sugar.
Perhaps you’re telling yourself it’s not a good idea to skip afternoon tea, even if you’re not hungry, because you want to avoid slowing your metabolism.
If you find yourself surrounded by epic stories about nutrition, here are some of the most commonly believed food myths and what nutritional science really shows.
potatoes get fat
A staple food for thousands of years, a whole small potato has about 100 calories and 20 grams of total carbohydrates, plus a few grams of fiber and protein.
Carbohydrates in potatoes have a higher glycemic index (ranking of carbohydrates based on their effect on blood sugar levels) than other high-carbohydrate foods, while potatoes are one of the most filling and satisfying foods you can eat. ranked as one of
Also, there is no scientific evidence that regular potato consumption is associated with weight gain. One study Journal of the American Academy of Nutrition, followed participants who were instructed to consume 5–7 servings of potatoes weekly. Regular potato consumption was found to have no adverse effect on weight loss.
Rather, the main problem with potato consumption is that more than half of the potatoes consumed in Australia are processed, either made into potato chips or fried to make french fries and hot chips, resulting in excess Not only do you add fat and calories, you lose the natural nutritional profile and satiety benefits of eating whole potatoes.
This explains why it’s hard to overeat a whole potato, but french fries can cut hundreds of calories worth in minutes. The potato’s problem isn’t the humble seedling itself. Rather, it lies in how we choose to eat it.
Skim milk has added sugar
Whether it’s the natural sweetness of skim milk that perpetuates this myth, or the popular belief that skim milk is unjustly processed full cream milk, the reality is that regular and skimmed milk are different. There is only one difference with reconstituted milk. Fatty milk is the one after he has had the fat removed.
No flavors, colors, additives or sugar added as specified on the nutrition label. In fact, full cream milk contains slightly more naturally occurring lactose lactose than skim milk.
Also, there is no evidence that regular consumption of naturally occurring lactose lactose in dairy products is associated with adverse effects on weight. Rather, the available evidence suggests that dairy consumption increases lean body mass and helps reduce body fat.
This effect is believed to be primarily due to the benefits of eating whole, nutritious foods, including both regular and low-fat dairy products.
If you have high cholesterol, you should limit your egg intake.
Another natural food that has often been demonized is eggs. This is mainly due to the fact that eggs, like other animal products, contain cholesterol. It has long been thought that dietary cholesterol raises blood cholesterol levels.
We now understand that this is not how things work. Rather, it is the combination of overall fat intake, particularly saturated fat, and liver function that determines how much cholesterol is produced.
Dietary studies, including one study conducted by CSIRO in Australia, found that higher egg intake in the diet of more than 80,000 Australians was associated with higher vegetable intake, lower processed food intake, and overall It turns out that people tend to eat better, which ultimately helps them stay fit. Control your cholesterol levels.
People with high blood cholesterol are recommended to eat only one egg a day, but for people without high blood cholesterol, enjoying a few eggs each day can have a negative impact on blood cholesterol. It is not.
too much sugar in fruit
It was the low-carbohydrate movement in the early 2000s that greatly bolstered the global belief that sugar in all its forms, especially fructose, is the primary reason why so many adults around the world are overweight and obese.
In fact, available data show a close relationship between high-fructose corn syrup consumption, which is prevalent in the U.S. food supply, and weight gain.
This form of refined carbohydrate is fundamentally different from fructose, the natural sugar found in fruits. When you eat whole fruits, and even more energy-dense varieties such as bananas, you’re also consuming large amounts of other important nutrients, including dietary fiber.
There is no scientific evidence that there is a link between fruit consumption and weight gain. In fact, an inverse relationship has been demonstrated with lower overall weight in people who regularly consume fresh fruit.
Unlike most vegetables, which are mostly water, fruit contains carbohydrates and cannot be consumed indefinitely (and dried fruit and fruit juice cannot be equated with fresh fruit). ). However, a few slices of fresh fruit can be enjoyed as part of a healthy diet. It doesn’t make you fat.
gluten free means healthy
With so many gluten-free foods such as crackers, snacks, bars, potato chips and meal bases sold in supermarket health food aisles, it’s no wonder gluten-free alternatives have become synonymous with health and well-being. not.
A closer look at the ingredient lists of gluten-free alternatives typically reveals a long list of highly processed additives and ingredients that attempt to mimic the taste and appearance of flour-free foods.
Actively avoiding gluten for 1 in 100 Australians with celiac disease may be essential, and it may be beneficial for people with irritable bowel syndrome, but these processed alternatives may be ‘healthier’. It doesn’t mean there is. Gluten free or not.
For those who choose gluten-free diets believing them to be healthier, evidence indicates that these diets can actually do more harm to nutrient intake in the long run.
2018 reviews published in magazines Gastroenterology and Hepatology Women who voluntarily followed a gluten-free diet found lower intakes of carbohydrates, fiber, folic acid, iron, and calcium and higher fat intakes across the diet. This review concludes that gluten free is the best option only if you actually need to go gluten free.
do not skip meals
For people who love to eat (most of us), the idea that skipping meals is bad for your metabolism means having good toast and coffee while you run, or eating dinner whether you’re hungry or not. enough to justify that.
Going without food for extremely long periods of time, or literally days without food, will eventually break down muscle mass and slow your metabolic rate, but skipping meals and occasionally snacking can This will not happen.
Many of us live in constant fear of feeling hungry, resulting in daily overeating and gradual weight gain. In fact, with hearty and indulgent meals now a weekly routine, many of us would benefit from not eating when we don’t need to without fear of the negative effects on our metabolism.
Studies have shown that habitually skipping meals, especially at breakfast, is associated with increased inflammation in the body. However, in general, an extended overnight fast has beneficial metabolic effects, so if you come home late, skip dinner or delay your first meal of the day and wait until you’re really hungry. is no problem.
Don’t cook with olive oil
Contrary to popular belief, extra virgin olive oil does not change chemically when heated to high cooking temperatures. This is primarily because its high natural antioxidant content helps protect the oil from molecular changes when heated to typical home cooking temperatures.
Specifically, high quality Australian extra virgin olive oil will only begin to smoke at temperatures above 210°C, which is higher than the heat required for frying.
With the highest percentage of monounsaturated fat and the lowest percentage of saturated fat of all edible oils available, extra virgin olive oil is the healthiest oil for home cooking. It means that there is
Also, while Australia’s oil standards are high, imported olive oils are often “blends” of oils and do not have the antioxidant benefits of fresh local extra virgin olive oil, making them a poor choice for the general public. Just remember it’s not a good option. cooking.
Fresh food is healthier than frozen food
We’ve heard that “fresh is always best” for most of our lives. While this is true when growing our own produce and consuming it soon after harvest, it is not how most of us consume fresh food.
Rather, the fresh food we buy may have been stored for weeks, if not months, by the time it reaches us, which affects its nutritional profile.
Both canned and frozen foods are “processed,” but advances in food technology have meant that many of the fresh foods we buy frozen or canned, such as peas, are harvested at their peak of ripeness and reduced in numbers. It can now be flash frozen and processed in less than an hour to preserve most foods. nutrition. This differs from the old methods, where the process takes much longer.
Studies have shown that frozen foods are higher in nutrients than fresh foods that are not stored in the most ideal conditions after harvest.
For example, spinach stored at room temperature can lose up to 100% of its vitamin C content within 7 days due to its thin leaves and oxidative damage. Frozen spinach, on the other hand, that is quick-frozen immediately after harvest retains its vitamin content until cooked.
Canned food may contain added salt or sugar, but it is by no means inferior in terms of nutrition. When it comes to fruits and vegetables, it doesn’t really matter which variety you choose. Just eat a lot and don’t overheat. Because this also compromises the nutritional profile.