As health experts say, healthy eating is simple. “Eat minimally processed foods that are rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water. If these make up your daily diet, you can never go wrong,” says preventive medicine expert David L. says Katz.
Here are some popular myths that nutritionists advise against believing.
1. “Low Carb” Means “Grain Free”
Carbohydrates include processed foods such as crackers, chips, bread, breakfast cereals, etc. However, this category also includes fruits, spinach, beans, lentils, fiber, and plant-based foods that contain a variety of substances that are beneficial for health, says the MD. DLKatz.
2. Carbohydrates are bad and should be avoided
Eating high-fiber, unrefined carbohydrates — whole grains, legumes, fruits and vegetables — can reduce the risk of chronic disease, says Toronto nutritionist Abbey Sharp. This has been confirmed by several meta-analyses and reviews published in 2019. In The Lancet. “So stop being afraid of all the carbs,” she says with a sharp smile.
3. Breakfast is the most important meal of the day
Dr. says there is nothing special about breakfast. DLKatz. According to him, breakfast is technically the first meal you eat at the beginning of the day, but you shouldn’t eat it too quickly or necessarily only eat certain foods. If you are not hungry in the morning, you can drink water or other liquids and then go for lunch.
4. Snacks are harmful
Snacks suppress your appetite and can help or hurt you depending on what you eat. Dr. as a nutritious snack. DLKatz recommends choosing apples, walnuts, bananas, carrots, hummus. Don’t snack on highly processed and processed foods that spike your blood sugar.
5. Always eat fresh produce
“Sometimes frozen produce is healthier than fresh.” “Fruits or berries, if they are frozen early, after reaching the peak of ripening, are fresher than those harvested before ripening and lose more of their quality by the time they are delivered to stores,” says nutritionist A. sharp
6. Always eat local food only
Eating food from local producers is truly aspirational and worthwhile. But eating more fruits and vegetables is usually the most important goal, says preventive medicine expert DlKatz.
7. It is necessary to detoxify the body
Nutritionist A. According to Sharpe, you don’t need to buy an expensive detox program to improve your health. Our organs like the lungs, skin, kidneys and liver naturally remove unwanted substances from the body, but there is no need to interfere with them.
8. Avoid gluten
Gluten is a protein found in wheat, rye and barley. About 90 percent of people are gluten-tolerant and eat a gluten-free diet, Dr. DLKatz. Plus, a 2015 study published in the journal “Digestion” shows that 86 percent of people who think they’re sensitive to gluten tolerate it perfectly.
9. Low fat foods are healthy
If you don’t eat fat, you won’t get enough saturated nutrients. Also, according to nutritionists, low-fat foods often backfire: “They contain more sodium and sugar to compensate for the taste and smell after the fat is removed, so they’re not as healthy.”
Sophie Kurki, Flickr.com/Vegetable Juice
10. Green juice is good
When produce is juiced, the fiber is removed, making the juice a more concentrated source of sugar. The end result is a high glycemic load on your body, meaning your blood sugar rises significantly after consuming the juice. It is best to eat fruits and vegetables in juice form.
11. Beans are poisonous
This myth arose because beans contain lectins that are thought to be toxic, leading to the “lectin-free diet” craze. Lectins are more abundant in raw, dried beans (canned beans are lower in lectins). By boiling the beans before you eat them, this process reduces some of the lectins. In addition, according to Dr. DLKatzo, beans are one of the healthiest foods: “Various studies looking at beans have found that higher consumption is associated with better health outcomes in terms of weight, heart disease and dementia.”
12. Avoid eggs
“Eggs are unnecessarily feared because of the cholesterol they provide,” says nutritionist A. Sharp says. Recent studies show that saturated and trans fats in the diet stimulate the liver to produce cholesterol. Therefore, foods high in saturated fat are of great concern, while foods high in cholesterol are not. Eggs are a food low in saturated fat. The American Heart Association recommends eating one egg per day.
13. Nuts promote weight gain
Nuts may be high in fat and calories, but they are also high in protein, fiber, vitamins and minerals. A study published in the European Journal of Nutrition in 2017 concluded that nut eaters have a lower risk of weight gain and obesity compared to those who avoid them. Of course, in moderation, because any overeating is harmful. Don’t eat more than a handful of nuts a day. Don’t choose nuts roasted in honey or sugar, nutritionists advise.
14. There is a perfect diet plan for everyone
According to nutritionists, there is no such thing as a perfect diet or a perfect diet plan. “The best food contains a variety of nutrients and is enjoyable,” says Sharp.
15. Counting calories is the most important thing
People who want to lose weight are especially convinced of this, but according to nutritionists, calories are not the most important thing – eating quality food is important, and low-fat or low-carbohydrate food helps with weight management.
16. Fatty diet promotes obesity
“A high-fat diet is often just as effective at promoting weight loss as a low-fat diet,” says the dietitian. A study published in 2017 in the journal Applied Physiology, Nutrition and Metabolism, involved 41 overweight individuals.
They participated in a 12-week nutritional program in which some people followed a low-carb, high-fat diet, and another part, a low-fat, high-carb diet. Interestingly, participants on a low-carb, high-fat diet lost more weight and, in addition, their body triglycerides and glucose levels were lower compared to participants who followed a high-carbohydrate diet.