Core Tip: Does eating carbohydrates make you fat? Does eating eggs raise cholesterol? Are these statements true?
"Myth" 1: Eating carbohydrates makes you fat
The truth: Proper intake of carbohydrate-containing foods does not directly lead to weight gain. The body uses carbohydrates to produce energy, and a long-term lack of carbohydrates can lead to fatigue and weakness.
"Myth" 2: Eating eggs raises cholesterol
The truth: Some people say that egg yolks have the highest cholesterol content of all foods. However, eating a moderate amount of eggs, this amount of cholesterol is not enough to pose a health risk. 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" 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, be sure to check the label to ensure they are whole grains. You should consume the equivalent of 100 grams of whole grains daily to reduce the risk of heart disease, diabetes, and stroke.
"Myth" 4: Drinking 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 get 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.
"Myth" 5: All alcohol is harmful
The truth: To reiterate, 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.
"Myth" 6: Everyone needs to take vitamin supplements
The truth: If you eat a variety of fruits, vegetables, and grains, along with a proper low-fat, high-protein diet and caloric intake, there is no need to take vitamin supplements. Pregnant women or patients with nutritional deficiencies need specific vitamin supplements.
"Myth" 7: People with irritable bowel syndrome should not eat foods containing fiber
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" 8: 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.