Nutrition myths - our top 6

Each of us once heard at least once in a life the thesis about healthy eating, which is repeated by everyone like a mantra. Perhaps even some of us believed in her, but some people could light a red lamp - because are the potatoes actually fattening? And why? In that case, will the pasta also fatten and if I never eat a potato, I will lose weight? Unfortunately, some such nutrition myths are still repeated, which is why it becomes true for some, even though it really has nothing to do with it. What are the most frequently repeated diet myths and why are they not true?

Carbohydrates are fattening

Most of us have certainly met with the claim that carbohydrates - i.e. potatoes, bread, pasta - fattening and excluding them from the diet will result in improvement and slimming of the figure. The answer is simple: no, carbohydrates do not fatten. Excess calories taken with a diet. Everyone, depending on age, sex, physical activity and the type of work performed, has a different daily caloric demand. Regular supply to the body more calories than it needs for optimal functioning will lead to increasing body weight - regardless of whether these calories will come from carbohydrates, proteins or fats. Carbohydrates are an essential component of a balanced diet, which in the case of healthy adults should provide 45-65% of energy. It is important to limit the consumption of simple carbohydrates that do not fill for a long time, for complex carbohydrates, from which energy gradually releases many hours, without causing strokes in blood sugar and hunger attacks.

Eat last meal at 18.00

The myth, which is based on the assumption that after 18.00 the metabolism slows down hard, and the food consumed will accumulate in the form of fat. However, there is no specific time after which you should not eat meals, it all depends on the individual plan of the day. Dietitians and nutritionists recommend eating the last meal about 2-3 hours before bedtime. Its size should be properly selected so as not to go to sleep not to be hungry, but not feel the unpleasant feeling of overeating. An equally important issue as choosing a portion is also what will appear for dinner on our plate. It is worth focusing on products that do not abound in fats and protein (these are better to consume for breakfast), while they provide carbohydrates - this makes it easier to fall asleep and supports night regeneration. It is good to bet on complex carbohydrates, for example thick groats, whole grain bread and pasta - sweets will definitely not be a good choice.

"Light" and "light" products are healthier

Many people still believe that products with reduced or zero fat content are healthier, and above all - less caloric than standard products. When choosing such products, it is worth reading labels, because the fat content can actually be lower, but for the product to be still tasty for consumers, the manufacturer could decide to add more sugar, for example. Then the energy value does not have to be lower, and calories instead of fat will come from sugar. Choosing products without fat is also not beneficial for some product groups, for example dairy products, which is a source of vitamins A and D - these are fat -soluble vitamins and only with them can be absorbed by the body. Instead of "light" products, it is worth including standard products in the diet, but control their consumed quantity so as not to exceed your caloric demand.

Some products are negative calories

This myth is based on the assumption that there are food products that provide less calories than the body uses to digest them. Supporters of this theory recommend consuming vegetables with low energy value and high fiber content, such as celery, lettuce, broccoli and tomatoes. However, as science and research proved, these foods actually provide very little calories, but to digest them the body also needs little energy - the energy balance is still positive. Unfortunately, there are no food products that provide negative calories - to lose weight, you should focus on a healthy, balanced diet with caloric content adapted to individual demand.

Absolutely give up lactose and gluten

A group of people who absolutely have to exclude lactose and gluten from the diet are quite small and limited to people who suffer from diseases or food intolerances associated with these ingredients. Excluding from the diet products containing gluten by healthy people (impatient with celiac disease and other gluten -dependent diseases) is associated with the elimination of most cereal products from the diet and can lead to deficiencies of B vitamins, zinc, iron and calcium as well as too little fiber. In addition, gluten -free products offered on the market often contain many food additives that are introduced to ensure similar texture and taste to those characterized by gluten -containing products. Lactose can cause unpleasant abdominal discomfort, but only in people whose body does not produce enough enzyme to digest it. In the case of people who do not experience such unpleasantness, there is no need to exclude lactose -containing products from the diet, as this can lead to calcium deficiencies. People suffering from lactose intolerance also do not have to give up dairy products, because currently there are many products on the market without lactose.

Fruit in the diet does not need to be limited

Despite the countless advantages of fruit, which includes the content of vitamins, minerals, fiber and antioxidants, it cannot be forgotten that they contain large amounts of simple sugars in the form of fructose. Although it is a naturally sugar, and not added, it is, however, a simple sugar whose excess in the diet is not desirable. The World Health Organization recommends consuming 5 portions of vegetables and fruits during the day, of which only 2 portions should be fruit. Excess fructose in the diet can disturb the feeling of satiety, which in the long run can lead to a reduction in sensitivity to sweet taste and the development of overweight and obesity. Of course, it will be better for health when we eat extra fruit than chocolate, but as in the case of everything, keep moderation.

Conclusions

Nowadays, we are flooded with an excess of information, of which it is sometimes very difficult to choose those that are real - for this reason some fall into the trap of diet myths. Before introducing any modifications to the diet or eliminating a group of ingredients, it is worth checking in a few reliable sources if it is a good decision. A good idea may be a consultation with a dietitian and medical research that will help exclude ingredients from the diet that actually have a negative impact on our health.