Nutrition can be a very controversial topic, but health experts agree that eating well is actually simple. “No matter which way you slice the information, the bottom line is that you should primarily eat a whole, minimally processed diet rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds and water. If you can do it, you can’t go wrong,” says a preventive medicine specialist. David L. Katz, MDco-author, with Mark Bittman, of How to Eat: Answers to All Your Food and Eating Questions.
Essentially, Dr. Katz says, there shouldn’t be a need for another nutrition book (like his!), and yet confusion about nutrition remains. Here, we bust some of the biggest food myths to help you eat better today.
1. “Low-Carb” means “grain-free”
Carbohydrates include strongly processed foods, such as crackers, chips, bread and breakfast cereals. But the category also includes berriesspinach, beans, lentils, and plant-based foods that contain fiber and a variety of health-promoting nutrients, says Katz.
2. Carbs are bad (and should be avoided)
Consumption of unrefined, fiber-rich carbohydrates (whole grains, legumes, fruits and vegetables) is linked to a reduced risk of chronic disease, according to Sharp Abbey, RDToronto dietitian and author of The Mindful Glow Cookbook. A research journal series confirms this notion. “Stop being afraid of all carbs,” says Sharp.
3. Breakfast is the most important meal of the day
“Breakfast is nothing special,” says Katz. Technically, the first food you eat during the day is breakfast, but it doesn’t have to be eaten early or include certain types of foods.
4. Snacking is bad for you
Snacks curb your hunger and can work for or against you depending on what you eat. Katz recommends apples, nuts, bananas, carrots, hummus and bean dip as nutritious snacks. Avoid highly processed foods from vending machines that will spike (and then drop) your blood sugar.
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5. Always eat fresh produce
“Sometimes frozen produce can be healthier than fresh produce,” says Sharp. “Frozen produce is often frozen at peak ripeness, while some fresh produce is picked before it is ripe. » The nutritional value of fresh produce may degrade as it is shipped to stores, depending on research.
6. Always eat local foods
Eating locally produced food is a worthy goal. However, the most important goal is to eat more fruits and vegetables, even if they grow far away, says Katz.
7. Organic products are better than conventional products
If you can afford organic produce, eat organic, advises Katz, because organic produce contains fewer potentially harmful chemical residues. According to research. But if that’s out of your budget, buy conventional produce and rinse it before eating to reduce the amount of pesticide residue. The most important thing is to eat more fruits and vegetables.
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8. You need to detox or reset
The beauty of having organs, such as lungs, skin, kidneys and a liver, is that your body depends on them to detoxify naturally, says Sharp: “You don’t need to buy an expensive product . detox program to improve your health.
9. You should avoid gluten
Gluten is a protein found in wheat, rye and barley, according to Celiac Disease Foundation. About 90 percent of people are gluten tolerant and consume these foods just fine, Katz writes. What else, research shows that among people who thought they were sensitive to gluten, 86% could eat it just fine. Unless you have celiac disease or one gluten sensitivityyou can continue to cook foods containing gluten, such as whole grains.
10. Low-fat versions of foods are better for you
Avoid fat and you’re ignoring the most satiating nutrient. Additionally, low-fat foods often backfire: “These alternatives are often higher in sodium and sugar to compensate for the lack of mouthfeel (due to eliminating fat), so they are not necessarily healthier,” says Sharp.
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11. Green juice is good for you
Juicing produce removes fiber, making juice a more concentrated source of sugar. The end result is higher glycemic loadwhich means your blood sugar will rise after drinking the juiceaccording to How to eat. It is best to eat whole fruits and vegetables.
12. Sweet potatoes are healthier than white potatoes
The humble white potato is overlooked, but it shouldn’t be. “People demonize potatoes Sweet potatoes, but the nutritional composition is quite similar,” says Sharp. Sweet potatoes contain more vitamin A and an extra gram of fiber, but white potatoes have more. potassium (essential to help regulate blood sugar), she says. Nutrition information from the U.S. Department of Agriculture on soft And white potatoes save these details. The Verdict: Include a combination of sweet and white potatoes in your diet.
13. Beans are toxic
This is based on the idea that beans contain lectins, which are thought to be toxic – that’s how the fad diet called the lectin-free diet came about. Lectins are most abundant in raw and dried beans (canned beans tend to be low in lectins). But because you cook the beans before eating them, this process reduces some of their lectin content, according to the Harvard TH Chan School of Public Health. Plus, beans are one of the healthiest foods you can eat, says Katz. “Beans are a pillar of the five Blue Zone Diets. All studies of beans have found that higher consumption is linked to better health outcomes, in areas such as weight, heart disease and health. dementia,” he says.
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14. A glass of red wine is necessary for a healthy heart
Most people would not benefit from a glass of wine every night. If you enjoy wine, can stick to moderate drinking recommendations, maintain a healthy lifestyle, and have a family history of cardiovascular disease, you might benefit, says Katz. Otherwise, there’s no reason to start drinking in hopes of protecting your heart.
15. Eggs will kill you
It’s not as dramatic as it seems. “Eggs have been unnecessarily demonized because they contain dietary cholesterol,” says Sharp. However, more recent research shows that saturated and trans fats in your diet stimulate the liver’s production of cholesterol. Harvard Health Publications. So the biggest concern when it comes to unhealthy cholesterol levels in your body is foods high in saturated fat, not necessarily foods higher in cholesterol. And eggs are a food that contains less saturated fat. THE American Heart Association recommends sticking to about one egg per day. (If you eat a few eggs twice a week, you’re still below an appropriate limit.)
16. Nuts will make you gain weight
They may be high in fat and calories, but they also contain a good amount of protein, fiber, vitamins and minerals. Studies have shown that nut eaters have a reduced risk of gaining weight and becoming overweight or obese compared to those who avoid this food. Of course, eating too much of anything, including nuts, can lead to weight gain. Stick to a handful of nuts per day, or about 1 ounce (oz), depending on a study. Go for something like simple almonds over honey-roasted almonds, Katz says.
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17. There is a perfect diet for everyone
Every diet wants its followers to believe it’s the pinnacle, but “there’s no such thing as a perfect diet,” says Sharp. “THE best diet is one that promotes nutrient variety, adds pleasure, and can easily be maintained without feelings of deprivation.
18. Calories in and calories out are all that matters
People looking to lose weight have heard this rallying cry, but diet quality is important when it comes to your health and your ability to lose weight, says Sharp. Research showed that as long as you eat a high-quality diet, you can lose weight temporarily on a low-fat diet or low carb diet.
19. Meat is necessary for a balanced diet
In the world’s healthiest eating habits (such as Mediterranean And DASH Diets), meat is consumed in small quantities or not at all, depending on How to eat. Bottom line: meat is an optional part of your diet; but for the health of the planet, you should probably eat less of it, Katz writes.
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20. Fatty foods will make you gain weight
“High-fat diets tend to be just as effective at encouraging weight loss as low-fat diets,” says Sharp. For example: A study found that among the 41 overweight dieters who participated, those assigned to 12 weeks of a low-carb, high-fat diet saw greater weight reduction, triglyceridesinsulin and glucose compared to those who followed a low-fat, high-carbohydrate control diet.
