Each of us knows someone who thinks that carbohydrates are bad, that they are fattening, or that frozen fruit is worse than fresh... Think again, and below we will reveal the facts behind these common myths.
Myth #1: Carbohydrates are bad
Carbohydrates are a valuable source of energy. It is important to pay attention to the types of carbohydrates in your diet and the amount consumed. They are real villains carbohydrates in pre-prepared food, which contains sugar or white flour, as well as white rice or pasta. These foods can raise our blood sugar and are often described as junk food and empty calories because they lack important vitamins and minerals needed for good health. On the other hand, whole foods like brown rice, quinoa, legumes, fruits and vegetables provide nutrients, fiber and energy to slowly release blood sugar. This means that after them we will be full for a longer time and we will not have the desire for sweets or for an "extra portion". Of course, these healthy forms are better, but in terms of calories, they do not differ much from "white" carbohydrates, so they must be consumed in appropriate quantities.
Myth #2: Gluten-free food is healthier
Gluten-free diets have become quite fashionable in the last decade, which has led to a wide range of gluten-free foods appearing on supermarket shelves. If you have a particular health problem that improves with a gluten-free diet, it is likely to be beneficial, but otherwise there is no evidence that gluten-free foods are healthier.
Myth #3: You shouldn't skip breakfast
Some people are hungry when they wake up, while others are not. There is no right or wrong approach to breakfast. Consider what your day looks like, whether you need energy in the morning and when you will be able to eat. Skipping breakfast could help create a deficit due to fewer calories consumed throughout the day, but it still depends on your nutritional goals. For example, if you want to gain muscle mass, it will help if you eat breakfast.
Myth #4: Drinking smoothies is as nutritious as eating fruit
Fruit smoothies offer an easy way to increase your fruit intake. Although freshly prepared smoothies usually contain similar nutrients to eating whole fruit, store-bought smoothies often lose a lot of nutrients during production. Soluble fibers are actually destroyed during production, which means that we can drink a lot of them, but this will have a negative effect on blood sugar levels.
Myth #5: Fat-free foods are better for you
Fats came under heavy criticism after research from the 1980s showed a link between saturated fat consumption and heart disease. However, more recent evidence has shown that a very low-fat diet may be more dangerous than a high-fat diet.
Myth #6: You should do cardio exercises on an empty stomach to lose weight
Exercising on an empty stomach does not help with weight loss. Weight loss is reduced by reducing the amount of food (calories) you eat during the day combined with the amount of calories you burn. It's true that if you exercise fasted, your body will have to tap into energy to keep you going, but that shouldn't be compared to losing weight. Try exercising on an empty stomach and one to two hours after a normal meal you will see a difference in your strength.
Myth #7: Avoid eggs if you have high cholesterol
Those with high cholesterol often worry about whether they can continue to eat eggs. Eggs are extremely nutritious, containing protein, healthy fats and many important vitamins and minerals. Egg yolks do contain cholesterol, but this does not significantly contribute to our cholesterol levels, because most of our cholesterol comes from saturated fats in our diet.
Myth #8: Fruit contains too much sugar
Fruit contains sugar in its natural form, along with other nutrients such as vitamins, minerals and fiber. Experts agree that fruit makes an important contribution to a healthy diet if consumed in moderation. The problem arises when the fruit is dried, as the dried fruit contains more sugar than desired.
Myth #9: Frozen and canned foods are less nutritious than fresh
Most canned and frozen fruits and vegetables are processed quickly after harvest. The heating processes used in the production of frozen fruits and vegetables do cause the loss of nutrients such as vitamin C, which can be higher in fresh produce. But of course it also depends on how old the food is and how long it has been stored. Canned fruit can have many added ingredients such as salt and sugar.
