10 Truths About Healthy Eating Taboos (Picture Story)
Can you lose weight by not eating carbohydrates? Is drinking 2 liters of water a day good for your health? Are brown grains whole grains? Does eating eggs raise cholesterol? There are countless dietary taboos circulating around, but are they all valid? Today, Poster Network will reveal the truths behind the 10 most common healthy eating taboos for you, making it easier for you to get healthy!
1. Eating carbohydrates will make you fat
The truth:
Appropriate intake of carbohydrate-containing foods does not directly lead to weight gain. The body uses carbohydrates to synthesize energy, and long-term lack of carbohydrate intake can lead to fatigue and weakness.
2. Drink 2 liters of water a day
The truth:
You need to replenish the water lost from breathing, feces, and sweating every day, but there is no need to drink a total of 2 liters of water. It is difficult to measure the amount of water you consume from food and drinks each day. But if your urine is yellow and clear, you are in a good state and don't need to drink more water; if your urine is turbid and yellow, you need to drink more water.
3. Brown grains are whole grains
The truth:
Brown dyes and additives can make ordinary foods pass off as whole grains. When buying such foods, read the labels carefully to ensure they are whole grains, and consume the equivalent of 100 grams of whole grains daily to reduce the risk of heart disease, diabetes, and stroke.
4. Eating eggs will raise cholesterol
The truth:
Some people say that egg yolks contain the highest cholesterol of all foods. However, eating a moderate amount of eggs, this cholesterol is not enough to pose a health hazard. Studies have shown that eating one egg a day does not raise cholesterol levels, and eggs are an important source of nutrients for the body.
5. All alcohol is harmful
The truth:
Once again, moderation is key. Drinking small amounts of wine and beer is considered moderate and does not have any harmful effects on the health of adults. Alcohol is an anticoagulant, and red wine is also an antioxidant, so drinking a small amount daily is beneficial to health.
6. Everyone needs to take vitamin supplements
The truth:
If you eat a variety of fruits, vegetables, and grains, and have a moderately low-fat, high-protein diet and calorie intake, there is no need to take vitamin supplements. Pregnant women or patients with nutritional deficiencies need specific vitamin supplements.
7. To build big muscles, you need to consume extra protein
The truth:
On the contrary, consuming extra protein is useless for muscle growth unless you are doing a lot of strength training at the same time. But food factors can increase metabolism, and in order to eliminate excess protein, the body will be overworked, leading to unfortunate results.
8. People with irritable bowel syndrome should not eat fiber-rich foods
The truth:
Dietary fiber includes two types: soluble and insoluble. People with irritable bowel syndrome should not eat foods containing insoluble fiber, however, soluble fiber is easily absorbed and can prevent constipation. Most grains contain soluble fiber.
9. Eating immediately after exercise is good for muscle growth
The truth:
Endurance athletes need to consume carbohydrates after training to replenish glycogen stores, and a small amount of protein in a drink can enhance this effect. Drinking low-fat chocolate milk or a carbohydrate drink can replenish the glycogen lost during exercise and is beneficial to the body. Protein does not help with muscle growth, so strength athletes do not need to eat immediately after exercise.
10. A low-sugar diet can prevent type 2 diabetes
The truth:
The high or low sugar content in food is not the cause of diabetes; diabetes is caused by insulin resistance in the body. High-sugar foods can cause blood sugar to peak, but high blood sugar is just a sign of diabetes, not the root cause.