Introduction: In real life, many people have experienced "taking the blame for something they didn't do." That kind of grievance makes it hard to speak up. But did you know? Many foods have also been "taking the blame" due to public misconceptions. Now, it's time to speak up for them.
"Taking the blame" foods: Dairy products
"Charge": The more you eat, the more calcium you lose.
It has been rumored that protein in dairy products promotes calcium loss, a claim that has been denied by research. A comparison of Chinese and Western research findings shows no clear correlation between dairy intake and bone density. In the context of China's actual situation, increasing calcium intake from dairy products is more beneficial for improving bone health. Chinese people should moderately increase their intake of dairy-based calcium.
As long as dairy intake is controlled to around 250 grams per day (calculated based on milk), and without excessively increasing the intake of protein and saturated fat, it is beneficial and harmless for improving the peak bone density of the population.
Milk Bread
"Taking the blame" foods: Carbonated drinks
"Charge": Causes osteoporosis.
It is said that the high phosphorus content in cola-type carbonated drinks can cause osteoporosis. In fact, phosphorus is one of the common elements in our lives, widely found in various foods. It not only keeps our hearts beating regularly but is also a necessary substance for maintaining bone health. Compared to equal amounts of beef, rice, milk, and eggs, the phosphorus content in cola-type carbonated drinks is not high. Every 100ml of cola-type carbonated drink contains 17mg of phosphorus. According to data from the Chinese Nutrition Society, the daily phosphorus intake for adults is 700mg, which is roughly the total phosphorus content in 12 cans of 330ml cola-type carbonated drinks. The tolerable daily intake of phosphorus for a healthy adult is 3500mg, which is equivalent to the total phosphorus content in 62 cans of 330ml cola-type carbonated drinks. Therefore, under normal circumstances, for a healthy adult, as long as calcium intake is sufficient, moderate consumption of cola-type carbonated drinks will not directly cause osteoporosis.
"Taking the blame" foods: Egg yolks
"Charge": Raises cholesterol.
Many people throw away the egg yolk when eating eggs, believing it contains a large amount of cholesterol that affects heart health. Recently, the U.S. Dietary Guidelines removed the limit on cholesterol intake. This is because more and more medical research results show that the complexity of blood cholesterol levels is far beyond people's imagination. An increase in dietary cholesterol does not have a significant impact on blood cholesterol levels. Moreover, almost all the nutrients in an egg are found in the yolk. For example, the yolk contains a variety of vitamins and trace elements, as well as many beneficial components like choline, lutein, and omega-3 fatty acids.
Matcha Egg Yolk Pastry
"Taking the blame" foods: Soy products
"Charge": Triggers breast cancer.
Soy isoflavones in soybeans are a type of plant estrogen, and many people worry that consuming them can trigger breast cancer. In fact, plant estrogens are very different from human estrogens. Research has found that plant estrogens have a dual-regulating effect on estrogen levels in the female body. That is, when the body's estrogen levels are low, soy isoflavones show the effect of increasing estrogen levels, and when the body's estrogen levels are high, they play a role in lowering them.
Sbean Sauce Sponge Cake