Want to be healthy? Rediscover the foods you've been neglecting
Are you constantly bombarded by so-called "latest, fastest, most authoritative" scientific reports or sensationalized tabloids with professional warnings, day after day, telling you what not to eat, how 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 heavily promoted healthy diets truly healthy?
Now, we're here to tell you about some common misconceptions about healthy eating, reveal the truth about so-called "junk food," completely eliminate the preconceptions stored in your mind, and help you rediscover the foods you've been "neglecting."
Myth 1: The more fiber, the better
These days, in addition to getting fiber from natural sources like fruits and vegetables, people also take fiber supplements, like dietary fiber capsules or fruit and vegetable fiber powders. It's as if they feel unwell and their digestive systems won't function properly if they don't eat fiber for a day. They blindly supplement without considering the importance of choosing the right kind.
The Truth: Not all fiber is good for your health.
Reason: Fiber is all the rage right now. 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, it's not that simple. Just as you eventually learn that fats can be good or bad, research shows that fiber can also be of high or low quality.
Solution: Previous studies suggested that artificial fiber and natural fiber (like in whole grains, vegetables, fruits, and legumes) weren't very different and were equally beneficial to the human body. But now, many nutritionists are skeptical. So, while focusing on nutritional supplements, making the right choices is also a science.
Myth 2: Make sugar an "insulator" in your diet
Overwhelming news, information, and various rumors all condemn the "crimes" of sugar, strongly advocating for a sugar-free healthy life. Not only do they avoid adding sugar to cooking and eating sweets, but they also choose beverages and foods with low or no sugar content, especially some beauty-conscious individuals who have become completely "sugar-insulated."
The Truth: A little sugar can actually help you eat more balanced.
Reason: Sugar is an indispensable ingredient in the kitchen. Not to mention sweets, drinks, and ice cream, even so-called "natural" healthy foods like honey are essentially refined sugars. Once 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 less palatable foods more appealing.
Solution: You don't have to go overboard with a low-sugar diet. As health experts say: as long as the calories from sugar do not exceed 10% of your total daily calories. If you consume 2000 calories a day, you can meet your body's sugar needs and also lift your spirits.
Myth 3: A vegetarian diet is the healthiest way to eat
There is a group of people who not only refuse to eat meat but also avoid all protein-rich foods. Some choose this diet for weight loss, while others believe that eating meat is unhealthy. They consider their eating method a "healthy diet."
The Truth: Pay attention to your protein intake; it's very important for you.
Reason: The source of all these misunderstandings is that they share the same name: cholesterol. But in fact, they are two completely different things. Dietary cholesterol is found in fatty atoms and is generally present in animal-based 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 an external source. 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 fraction of what's in a tablespoon of butter.
Solution: Hastily removing eggs from your diet is not good for your health and won't prevent high cholesterol. Instead, you'll miss out on something great that provides 13 vitamins and minerals.
Myth 4: Eating eggs raises your cholesterol
Although eggs are a healthy food, they have gained recognition的同时 also faced skepticism. Some believe that the cholesterol content in eggs is too high, and that eating them regularly is unhealthy for the body, especially the egg yolk, which many people avoid.
The Truth: The cholesterol in eggs has nothing to do with the cholesterol in your body.
Reason: The source of all these misunderstandings is that they share the same name: cholesterol. But in fact, they are two completely different things. Dietary cholesterol is found in fatty atoms and is generally present in animal-based 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 an external source. 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 fraction of what's in a tablespoon of butter.
Solution: Hastily removing eggs from your diet is not good for your health and won't prevent high cholesterol. Instead, you'll miss out on something great that provides 13 vitamins and minerals.
Myth 5: Three simple, bland meals a day
Many people prefer "simple and bland" meals, believing that the lighter the diet, the better. They also favor steamed and boiled foods, thinking that fried or overly complex foods are unhealthy and will burden the body.
The Truth: A mix of refined and coarse grains is always best.
Reason: Since protein is an essential element for the human body, it is necessary to eat some eggs, dairy products, lean meat, and other foods every day. Generally, daily protein intake can be controlled at 70 to 80 grams, of which 50% should be high-quality protein. For the elderly, daily fat intake should be around 50 grams, and it's best to eat less fatty meat, lard, etc.
Solution: Eating simply isn't 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 key to a balanced diet.
Myth 6: All saturated fats raise cholesterol in the blood
People who have a little knowledge about weight loss have probably heard of the terms saturated and unsaturated fats and believe that foods containing saturated fatty acids will definitely increase cholesterol levels in the blood. So, they broadly categorize all saturated fats as "bad" fats.
The Truth: New research shows that some saturated fats do not.
Reason: Through experimental research, it has been found that there are many types of saturated fats, and they have various different reactions when ingested 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 contain stearic acid, a saturated fat that increases healthy HDL cholesterol in your body. Therefore, saturated fats aren't as bad as we once thought.
Myth 7: The more refined a food, the healthier it is
In the eyes of this group, refinement is an attitude and a quality of life, and even meals must be meticulously crafted. This is a principle.
The Truth: Eating more coarse foods will make you healthier.
Reason: Eating only polished rice and fine grains, as well as dishes that are perfect in color, aroma, and taste, can lead to the loss of many nutrients due to excessive processing, such as dietary fiber and B vitamins. Furthermore, the most common health problem for dietary purists is constipation. If you are already constipated, you might try drinking a cup of yogurt high in probiotics daily and choosing more legumes, potatoes, and mushrooms. These foods, along with vegetables and fruits, are excellent sources of dietary fiber that can get your bowels moving.
Solution: Coarse fiber foods belong to the "high-residue" category. Eating more of them can counteract the harm caused by "low-residue" foods. Foods rich in coarse fiber mainly include millet, corn, oatmeal, peanuts, fruits, cabbage, radishes, etc.
Myth 8: Fried foods always contain excessive fat
It's no exaggeration to say that some people panic at the mere mention of fried foods and firmly believe that they are always unhealthy, always topping the list of forbidden foods for weight loss and unhealthy foods.
The Truth: Overly fried food can be healthy. This is not a joke.
Reason: Before revealing the truth, let's see what frying is all about: food is thrown into hot oil, and the moisture in the food slowly boils and is squeezed out, flowing into the oil. Once the moisture is fried away, a natural protective layer forms, allowing the food to absorb the minimum amount of oil. At the same time, some of the oil forms a crispy crust as it seeps into the food. If the oil temperature is too low, it will absorb more fat. For example, when making tempura, if the oil temperature is too low, the delicious dish will become greasy and hard to swallow. What was supposed to use only 1/3 cup of oil ends up absorbing a whole cup. So, you must keep a close eye on the oil temperature. Finally, after frying, blot the surface of the food with a paper towel before eating, and it will be a little healthier.
Solution: As an occasional treat, fried food can also be healthy. The key is to eat it in moderation and pair it with vegetables. Also, be careful when choosing your oil: low saturated fat is an important criterion, such as peanut oil, soybean oil, and canola oil. By following scientific methods step-by-step, you can make your fried food as healthy as possible.