Dieting/nutrition myths busted
Why some nutrition myths die and others do keep bouncing back, even in the face of what seems to be incontrovertible evidence?
In reality, the most persistent nutrition myths are those that contain at least a kernel of truth—and some “myths” help us get to real dietary wisdom that actually might help our health. Here’s a cold, hard, science-based look at some of the most oft-repeated ones and what really is the truth behind them.
1. Nutrition/Diet myth -Cleansing and Detoxification is good for body
The truth: Your body has its own elegantly designed system for removing toxins—namely, the liver, kidneys and spleen. There isn’t any evidence that not eating—or consuming only juice—for any period of time makes them do this job any better. Source: Keith-Thomas Ayoob, Ed.D., R.D., of Albert Einstein College of Medicine.
2. Nutrition/Diet myth-Baking and Steaming Are the Only 'Healthy' Cooking Methods
No way! There are lots of healthy ways to prepare food to make it both nutritious and flavorful. Grilling, sautéing, sweating and broiling are just a few of the other fun options for preparing delicious food that will support your weight loss. Give them a go to add some variety to your diet!
3. Nutrition/Diet myth -Eggs are bad for your heart.
Eggs do contain a substantial amount of cholesterol in their yolks—about 211 milligrams (mg) per large egg. And yes, cholesterol is the fatty stuff in our blood that contributes to clogged arteries and heart attacks. But labeling eggs as “bad for your heart” is connecting the wrong dots, experts say. Epidemiologic studies show that most healthy people can eat an egg a day without problems,” says Penny Kris-Etherton, Ph.D., R.D., distinguished professor of nutrition at Penn State University.
How? For most of us the cholesterol we eat—in eggs or any other food—doesn’t have a huge impact on raising our blood cholesterol; the body simply compensates by manufacturing less cholesterol itself. The chief heart-disease culprits are “saturated and trans fats, which have much greater impact on raising blood cholesterol,” notes Kris-Etherton. Seen through that lens, eggs look more benign: a large egg contains 2 grams of saturated fat (10 percent of the Daily Value) and no Tran’s fats
4. Nutrition/Diet myth – Radiation from microwaves bad for food
Radiation from microwaves creates dangerous compounds in your food. Radiation might connote images of nuclear plants, but it simply refers to energy that travels in waves and spreads out as it goes. Microwaves, radio waves and the energy waves that we perceive as visual light all are forms of radiation. So, too, are X-rays and gamma rays—which do pose health concerns. But the microwaves used to cook foods are many, many times weaker than X-rays and gamma rays, says Robert Brackett, Ph.D., director of the National Center for Food Safety and Technology at the Illinois Institute of Technology. And the types of changes that occur in microwaved food as it cooks are “from heat generated inside the food, not the microwaves themselves,” says Brackett. “Microwave cooking is really no different from any other cooking method that applies heat to food.” That said, microwaving in some plastics may leach compounds into your food, so take care to use only microwave-safe containers.
5. Nutrition/Diet myth – Carbohydrates make you fat
Contrary to the theories of the low-carb/no carb manifesto, Dr. Atkins’ Diet Revolution, first published in 1972 (and the similar books that followed), there’s nothing inherently fattening about carbohydrates, says Jean Harvey-Berino, Ph.D., R.D., chair of the department of nutrition and food sciences at the University of Vermont. It’s eating too many calories, period, that makes you fat.
There’s no question that loading up on sugary and refined-carbohydrate-rich foods, such as white bread, pasta and doughnuts, can raise your risk of developing health problems like heart disease and diabetes. But if you cut out so-called “good-carb” foods, such as whole grains, beans, fruits and vegetables, you’re missing out on your body’s main source of fuel as well as vital nutrients and fiber. What’s more, for many people, a low-carb diet may be harder to stick with in the long run.
6. Nutrition/Diet myth- Fat-Free Foods Are the Best Choice
When you remove the fat from foods that naturally contain them, you have to replace the fat with some other ingredients (often sugar or salt). Instead of choosing the fat-free version of your favorite cheese, which will lack the satisfyingly rich mouth feel of the original, choose the reduced-fat version. It will retain some of that richness with less fat and fewer calories.
7. Nutrition/Diet myth- You Have to Eat Less to Lose Weight
No way! We say NO growling bellies, NO deprivation, and NO puny portions. We fill up our plates with healthy food, so the eyes and the stomach are satisfied. The more satisfied you feel after a meal, the less you'll eat later. Boost satiety by eating water-rich foods, filling fiber, and plenty of healthy fats, while staying within your calorie range.
If know any other myths please add to this blog....
In my next blog I will add some more.....
Enjoy your good health............................
No comments:
Post a Comment