Nutrition science is always changing and evolving; while realistically it is useful to know more about food science, it becomes difficult to separate myth from reality.
Some bad advice can end up making you give up your favourite foods for nought, and deter you from making healthy food choices. If you want even more information on any of these myths, feel free to contact the top nutritionist in Karachi to confirm their accuracy.
7 Amazing Food Myths You Need To Ignore
Read on to know some of the more popular food myths that are actually untrue:
1. Egg yolks are bad for health
Egg yolk has been blamed for years for raising blood cholesterol levels. However, the truth is that egg yolks do not contain the ‘bad’ cholesterol—saturated and trans fats. In fact, egg yolks are rather low in saturated fats—which means they were wrongly blamed. Egg yolks are rich in nutrients that are essential for a healthy lifestyle and a healthy diet.
2. Pasta is fattening
Grain products such as pasta, bread and rice have been deemed for years to be fattening. Most people who are trying to lose weight do not go near these grain products. However, it’s not true at all—grain products are not fattening.
The 2015-2020 Dietary Guidelines for Americans recommends the consumption of grains as part of a healthy eating plan. It is better to consume whole-grains rather than refined-grain, as the former have higher fibre content and in fact, help you feel fuller for longer, and provide the body with more nutrients, including iron.
3. Gluten-free food is healthier
If you don’t have celiac disease, there is no need to go gluten-free. Gluten is a protein that’s found in grain products like rye, wheat, and barley. Some people who have celiac disease, have a sensitivity to gluten and can have adverse reactions.
Such people have to resort to a gluten-free diet. However, many healthy people also give up gluten thinking it to be bad for health. It’s not true, though. If you don’t have celiac disease, then there is no need for you to give up gluten.
What people don’t realize is that gluten-free food is not always the healthiest of foods either. Such food can be composed of nutrient-deficient refined flour and may be high in sugar. Thus, it’s better to get tested for gluten sensitivity, than to give it up thinking that’s healthier for you.
4. Dairy products are unhealthy
Many people believe that dairy consumption is linked to poor health, weight gain, and acne breakouts. This is not true. Dairy forms an important food group as they are rich in the proteins needed for bone health, muscle buildup, and organ function.
For a healthy eating plan, an adult should consume at least 3 servings of milk and dairy products including yoghurt, cheese, and milk. You can always opt for a low-fat version, but as discussed in this article, low fat does not automatically mean healthier.
For people who have trouble digesting lactose—sugar found in dairy products, you can always choose soy products or even lactose-free options as your source of dairy. Many dairy products are also fortified with vitamin D, to help the body use this calcium as many people also have low vitamin D levels.
5. Fat-free foods are healthier
Most people cut out fat completely from their diet because they believe fat to be the culprit behind weight gain. However, the truth is that healthy fat is essential for the body not only for optimal health but also in decreasing the risk of certain illnesses like heart disease.
Moreover, low-fat diets have been linked to an increase in insulin resistance, and subsequent metabolic syndrome, which is a known risk factor for heart disease. Full fat diet help to improve the triglyceride levels, add healthy fats in the bloodstream (HDL), and even encourage weight loss. When fat is eliminated from the foods, it is usually replaced by sugar or salt.
Thus, don’t do yourself the disservice of choosing low fat over high fat. The only condition is to take in good quality full-fat products that are healthy for the body and to consume in moderation.
6. Breakfast is the most important meal of the day
For adults it seems, breakfast is the most important meal of the day is no longer true. However, this does not apply to teenagers, growing children and pregnant women who have a higher caloric requirement.
Research shows that forgetting breakfast actually results in overall reduced caloric intake throughout the day. Moreover, consuming breakfast or the first meal of the day, later on, can help accomplish intermittent fasting. You can combine it with an earlier meal the day before to ensure a long fasting window of at least 14 to 16 hours which can be helpful for losing weight.
Intermittent fasting helps to improve the blood sugar fluctuations, controls blood pressure and reduces the inflammatory markers.
7. Fibre supplements are better than fibre-rich foods
Adequate fibre intake is essential for gut health, and the American Heart Association Eating Plan recommends the consumption of about 25 to 30 grams of fibre every day. However, this fibre should not be consumed in the form of supplements. Instead, fibre-rich foods should be the source of organic fibre.
Some good sources of organic fibre include beans, vegetables, and fruits.
If you are having trouble figuring out what a healthy diet will work best for you, then you should get in touch with the best nutritionist and they will certainly be able to help you.
Author: Rosie Harman
Rosie Harman is a Senior Content Strategist, specializing in technology. She holds a Master’s in Business Administration from The University of Texas at Arlington and has spent the majority of her career working in tech giants in Texas. When she’s not helping the content team, Rosie enjoys adventuring with her two children around her home town.
She also writes on Medium