In your daily diet, there is a category of good foods that are nutritious and cost-effective, but have long been unfairly blamed due to public misconceptions. It's time to set the record straight for these foods.
Egg Yolks Raise Cholesterol
Many people discard the egg yolk when eating eggs, believing it contains a large amount of cholesterol that is harmful to the heart. Recently, the U.S. Dietary Guidelines removed the upper limit for cholesterol. This is because more and more medical studies show that blood cholesterol levels are far more complex than people imagine, and increasing dietary cholesterol has a negligible impact on blood cholesterol levels.
Moreover, almost all the beneficial components of an egg are found in the yolk, including various vitamins and trace elements, as well as many health-promoting components like choline, betaine, lutein, and omega-3 fatty acids.
Cherry Tomatoes are Genetically Modified Fruits
In many people's minds, cherry tomatoes are synonymous with genetically modified (GM) foods. The truth is, cherry tomatoes are not GM tomatoes; on the contrary, they are the most original variety of tomato, and can even be considered a not fully domesticated one. Nutritionally, cherry tomatoes are also slightly superior to large tomatoes, with significantly higher vitamin C content.
In fact, GM foods undergo rigorous animal testing before being brought to market, so there's no need to worry about them affecting our health if we encounter them.
Potatoes Cause Weight Gain
Many people consider potatoes a food that easily leads to weight gain and avoid them. In fact, potatoes are the highest-calorie vegetable because they contain starch. However, they have a water content of over 76%, with a true starch content of less than 20%. They also contain dietary fiber that creates a feeling of fullness, so replacing staple foods with potatoes can aid in weight loss.
But if potatoes are not prepared properly, they can indeed lead to weight gain. First, improper cooking, such as turning perfectly good potatoes into french fries or potato chips, causes them to absorb a large amount of oil, leading to weight gain. Second, people don't use potatoes to replace staple foods but rather as a side dish. The calories in potatoes are less than in staple foods but more than in ordinary vegetables. If potatoes are served as a side dish, the amount of staple foods should be reduced accordingly to avoid increasing the risk of obesity.
Dried Fruits Have No Nutritional Value
When it comes to dried fruits, some believe they have little nutritional value, while others think they contain too many additives and are not healthy. In fact, true dried fruits are products made by drying fruit, a process that adds no sugar, no salt, and no artificial flavors or colors.
This drying process concentrates the sugars, proteins, fats, and various minerals in the fruit. Dietary fiber and some heat-stable antioxidant components and vitamins are also concentrated. Therefore, natural dried fruits like raisins, mangoes, and apricots can help the body replenish minerals like potassium and calcium, as well as dietary fiber, making them especially suitable for consumption during the summer when sweating is more frequent.
It's important to note that when purchasing, carefully read the label on the packaging and choose natural dried fruits that are not fried and have no added salt or sugar.
Soy Products Induce Breast Cancer
Soy isoflavones in soybeans are a type of phytoestrogen, and many people worry they can induce breast cancer. In fact, phytoestrogens are not the same as human estrogen.
Research has found that phytoestrogens have a dual-regulating effect on estrogen levels in the female body: when the body's estrogen levels are low, soy isoflavones show the effect of increasing estrogen levels; when the body's estrogen levels are high, they show the effect of lowering them.
Many studies have shown that consuming soy products not only does not cause breast cancer but can actually reduce the risk of its occurrence. Furthermore, the rumor that "soy products cause precocious puberty" also has no scientific basis.