Debunking Eight Health Food Myths
Do you often see so-called "latest, fastest, and most authoritative" scientific reports or sensational tabloids warning you day after day: don't eat this, don't eat that, certain things are all harm and no good, like fried foods. Until your mind has formed a stereotype of certain delicious foods, putting them on your blacklist early on. But is it really that scary? Are some of the heavily promoted healthy eating methods truly healthy?
Now, we're going to tell you about some common misconceptions in healthy eating, reveal the truth behind so-called "junk food," completely eliminate the preconceptions stored in your mind, and help you reclaim those foods you've been neglecting.
Myth 1: The more fiber you eat, the better
Fiber Foods
Nowadays, in addition to getting fiber from natural foods like fruits and vegetables, people also choose to take fiber supplements, such as dietary fiber capsules or fruit and vegetable fiber powders. It's as if they feel unwell and their digestive systems don't work properly if they don't eat fiber for a day. They are superstitious and blindly supplement, ignoring the importance of choice.
Truth: Not all fiber is beneficial to your health.
Reasoning: Fiber is all the rage these days. Food manufacturers have even developed different types of fiber to add to various processed foods to meet market demand for nutrition. But from a professional scientific perspective, the facts are not that simple: just as you eventually find that fats can be good or bad, research has found that fiber can also be good or bad.
Solution: Previous studies suggested that so-called artificial fiber and natural fiber (like whole grains, vegetables, fruits, and legumes) are not very different and are equally beneficial to the human body. However, many nutritionists now have doubts about this. Therefore, while paying attention to nutritional supplementation, making the right choices is also a science.
Myth 2: Make sugar an "insulator" in your diet
Sweet treats
Overwhelming news, information, and various rumors are all criticizing the "crimes" of sugar, strongly advocating a sugar-free healthy life. Not only do they avoid adding sugar to food and not eat sugar, but they also choose beverages and foods with low or no sugar content, especially some beauty-conscious individuals who have become "insulators" to sugar.
Truth: A little sugar can actually help you eat a more balanced diet.
Reasoning: Sugar is an indispensable seasoning in the kitchen. Not to mention sweets, drinks, and ice cream, even "natural" health foods like honey are essentially refined sugar. After being absorbed by the body, they release the same amount of calories as regular sugar, about 4 calories per gram. Sugar can also be used for seasoning, making many originally unappetizing foods more popular.
Solution: You don't need to go overboard with low sugar. As health experts say: as long as the calories from sugar do not exceed 10% of your total daily calories, you can supplement your body's sugar needs while also pleasing your palate. For example, if you consume 2000 calories a day, you can meet your body's sugar needs and lift your spirits.
Myth 3: A vegetarian diet is the healthiest way to eat
Vegetarian food
There is a group of people who not only refuse to eat meat but also avoid all protein foods. Some people choose this diet for weight loss, while others believe that eating meat is unhealthy. They consider their eating method a "healthy diet."
Truth: Please pay attention to supplementing with protein; it's very important for you.
Reasoning: The reason for all these misunderstandings is that they share the same name: cholesterol. But in fact, they are two completely different things. Dietary cholesterol exists in lipid-like atoms and is generally found in animal-related foods, such as eggs. However, it has little impact on the cholesterol in your blood. Your body produces its own cholesterol and doesn't need it from the outside world. What truly stimulates your body to produce cholesterol are saturated and trans fats. The saturated fat content in eggs is relatively low; a large egg contains only 1.5 grams of saturated fat, which is just a small part of a tablespoon of butter.
Solution: Hastily removing eggs from your diet is not healthy and won't prevent high cholesterol. Instead, you'll miss out on something wonderful that provides 13 vitamins and minerals.
Myth 4: Eating eggs raises cholesterol
Eggs are a healthy food
Although eggs are a healthy food, they have gained recognition的同时 faced skepticism. Some believe that the cholesterol content in eggs is too high, and eating eggs regularly is unhealthy for the body, especially the egg yolk, which many people avoid.
Truth: The cholesterol in eggs has nothing to do with the cholesterol in your body.
Reasoning: The reason for all these misunderstandings is that they share the same name: cholesterol. But in fact, they are two completely different things. Dietary cholesterol exists in lipid-like atoms and is generally found in animal-related foods, such as eggs. However, it has little impact on the cholesterol in your blood. Your body produces its own cholesterol and doesn't need it from the outside world. What truly stimulates your body to produce cholesterol are saturated and trans fats. The saturated fat content in eggs is relatively low; a large egg contains only 1.5 grams of saturated fat, which is just a small part of a tablespoon of butter.
Solution: Hastily removing eggs from your diet is not healthy and won't prevent high cholesterol. Instead, you'll miss out on something wonderful that provides 13 vitamins and minerals.
Myth 5: "Simple fare" for three meals a day
Simple fare
Many people prefer "simple fare," believing that the lighter the diet, the better. They also love steamed foods, thinking that fried or overly complex foods are unhealthy and will burden the body.
Truth: A mix of refined and coarse grains is always best.
Reasoning: Since protein is an essential element for the human body, it is indispensable to eat some eggs, dairy products, lean meat, etc., every day. Generally, daily protein intake can be controlled at 70 to 80 grams, of which 50% should be high-quality protein. The daily fat intake for the elderly should be around 50 grams, and try to eat less fatty meat, lard, etc.
Solution: Eating simply is not bad, but you should also pay attention to the intake of vitamins and dietary fiber in your diet. Therefore, a mix of refined and coarse grains is the king of a balanced diet.
Myth 6: All saturated fats raise cholesterol in the blood
Dairy products
People who have a little knowledge about weight loss have probably heard the terms saturated fat and unsaturated fat and believe that foods containing saturated fatty acids will definitely increase the cholesterol content in the blood. So they generally think that saturated fat must be bad fat.
Truth: New research shows that some saturated fats do not.
Reasoning: Research has found that there are many types of saturated fats, and they have various different reactions when consumed by the human body. Stearic acid, a saturated fat found in cocoa, dairy products, meat, poultry, palm oil, and coconut oil, does not raise harmful LDL (low-density lipoprotein) cholesterol. Instead, it increases levels of beneficial HDL (high-density lipoprotein) cholesterol.
Solution: The coconut and chocolate you love both contain stearic acid, a saturated fat that increases healthy HDL cholesterol in your body. Therefore, saturated fats are not as bad as we previously thought.
Myth 7: The more refined the food, the healthier it is
Refined pastries
In the eyes of this group, refinement is an attitude and a quality of life. Even eating must be meticulously crafted; this is a principle.
Truth: Eating more coarse grains will make you healthier.
Reasoning: Eating only refined rice and fine grains, and dishes that are perfect in color, aroma, and taste, many nutrients are lost due to excessive processing, such as dietary fiber and B vitamins. In addition, the most common health problem for dietary refinement enthusiasts is constipation. If you are already constipated, you might try drinking a cup of yogurt high in probiotics daily and use more legumes, potatoes, mushrooms, etc. These foods, along with vegetables and fruits, are excellent sources of dietary fiber that can get your intestines moving.
Solution: Coarse fiber foods belong to "high-residue foods." Eating more of these can eliminate the harm caused by "low-residue foods" to the human body. Foods rich in coarse fiber mainly include millet, corn, oatmeal, peanuts, fruits, cabbage, radishes, etc.
Myth 8: Fried foods always contain excessive fat
Fried food
It's no exaggeration to say that some people change their color at the mention of fried foods and firmly believe that fried foods are definitely unhealthy. They always top the list of forbidden foods for weight loss and unhealthy foods.
Truth: Over-fried food can be healthy; this is no joke.
Reasoning: Before revealing the truth, let's see what frying is all about: food is thrown into hot oil, the moisture in the food slowly boils and is squeezed out, flowing into the oil. When the moisture is fried away, a protective layer naturally forms, allowing the food to absorb the least amount of oil. At the same time, some of the oil forms a crispy layer as it penetrates the food. If the oil temperature is too low, it is easier to absorb fat. When you make tempura, if the oil temperature is too low, it will only make the delicious food greasy and hard to swallow. What was supposed to only use 1/3 cup of oil ends up absorbing a whole cup. Therefore, you must keep a close eye on the oil temperature. Finally, before eating, use a paper towel to blot the surface oil of the food just taken out of the pot, and it will be a little healthier.
Solution: As an occasional food, fried food can also be healthy. The key is to eat it in moderation and pair it with vegetables. You also need to be careful with the choice of oil: low saturated fat is an important criterion, such as peanut oil, soybean oil, and rapeseed oil. And by processing it step by step according to scientific methods, you can make your fried food reach its healthiest state.