How many "junk foods" have you mistakenly eaten at the dining table?
[Introduction] We can easily buy a wide variety of delicious foods at any supermarket. However, not all of these foods are beneficial to our bodies. In our diet, there are indeed many points to note, some of which are useful nutritional knowledge, while others are purely misconceptions.
Today, let's debunk these misconceptions about nutrition, so you don't have to be so cautious when eating. Not all "nutritional taboos" are true, so keep your eyes peeled!
"Myth" 1: Eating carbohydrates will make you fat.The truth: Proper intake of carbohydrates does not directly lead to weight gain. The body uses carbohydrates to synthesize energy. Long-term lack of carbohydrate intake can lead to fatigue and weakness.
"Myth" 2: Drink 2 liters of water a day.The truth: You need to replenish the water lost daily from breathing, feces, and sweating, 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 daily from food and drinks. 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.
"Myth" 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, check the labels to ensure they are whole grains. It is recommended to consume the equivalent of 100 grams of whole grains daily to reduce the risk of heart disease, diabetes, and stroke.
"Myth" 4: Eating eggs raises cholesterol.
The truth: Some people say that egg yolks have the highest cholesterol content in all foods. However, eating a moderate amount of eggs, this amount of cholesterol is not enough to harm your health. 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.
"Myth" 5: All alcohol is harmful.The truth: Once again, moderation is key. Drinking small amounts of wine and beer is considered moderate and will not have any harmful effects on healthy adults. Alcohol is an anticoagulant, and red wine is also an antioxidant, so drinking a small amount daily is beneficial to health.
"Myth" 6: Everyone needs to take vitamin supplements.The truth: If you eat a variety of fruits, vegetables, and grains, while also maintaining a proper low-fat, high-protein diet and calorie intake, there is no need for vitamin supplements. Pregnant women or patients with nutritional disorders may need specific vitamin supplements.
"Myth" 7: To build big muscles, you need to consume extra protein.
The truth: On the contrary, consuming extra protein does not help build muscle unless you are doing a lot of strength training at the same time. However, food factors can increase metabolism, and to get rid of excess protein, the body will be overworked, leading to unfortunate consequences.
"Myth" 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 avoid foods containing insoluble fiber, however, soluble fiber is easily absorbed and can prevent constipation. Most grains contain soluble fiber.
"Myth" 9: Eating immediately after exercise helps build muscle.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 carbohydrate drinks can replenish the glycogen lost during exercise, which is beneficial to the body. Protein does not help build muscle, so strength athletes do not need to eat immediately after exercise.
"Myth" 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 only a sign of diabetes, not the root cause.