There’s a ton of misinformation out there, especially when it comes to nutrition!
“Carbs are the enemy! Raw sugar is better than white sugar. Always choose brown over white eggs.”
Throw in a few nutrition myths that have matured over time, and it gets even harder to know how to separate food fact from fiction. Nutrition is such an important topic in our everyday lives. Therefore, it’s crucial to have a good understanding of it. In this article we expose seven nutrition myths and trends, so you can enjoy your favourite foods once again.
Myth #1: Eggs Are Bad for Your Heart
Yes, egg yolks do contain dietary cholesterol. However, research has shown that dietary cholesterol has a very small impact on serum cholesterol, the substance found in your blood. Saturated and trans fats are the chief heart-disease culprits, which have much greater impact on raising blood cholesterol, and not the dietary cholesterol found in food.
Myth #2: Avoid Carbs to Lose Weight
Carbohydrates alone do not cause weight gain. While low-carb diets will have you believe carbohydrates promote insulin production, which results in weight gain, the truth is that if you focus on higher-fibre, low-glycemic index carbohydrates, you’ll stay in much better shape.
Try adding whole grains such as large flake oats, brown rice, quinoa, sweet potatoes, and small roasted potatoes with the skin on instead.
Myth #3: Microwaving Zaps Nutrients
According to Carol Byrd-Bredbenner, Ph.D., R.D., Professor of Nutrition at Rutgers University in New Brunswick, this couldn’t be further from the truth. Whether you’re using a microwave, a charcoal grill or a solar-heated stove, “it’s the heat and the amount of time you’re cooking that affect nutrient losses, not the cooking method,” she says.
“The longer and hotter you cook a food, the more you’ll lose certain heat- and water-sensitive nutrients, especially vitamin C and thiamin [a B vitamin].”
Because microwave cooking often cooks foods more quickly, it can actually help to minimize nutrient losses.
Myth #4: Red Meat is Bad for Your Health
Red meat is fine in moderation, but why not add a variety of protein sources such as poultry, fish and plant-based sources such as beans and chickpeas?
Or choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin, and flank. For pork, we recommend tenderloin or loin chops. Poultry can contain more saturated fat than lean meats depending on preparation so make sure to remove the skin and grill or bake.
Myth #5: Margarine is Better Than Butter
Most kinds of margarine are not hydrogenated, so look for one that is non-hydrogenated. Either margarine or butter, use in moderation. Also, using unsaturated fats like olive oil and canola oil is your best bet.
Although butter should be used in moderation, the Canadian Heart and Stroke[i] Foundation actually recommends avoiding trans fatty acids altogether.
Myth #6: All Fats Are Bad
Did you know that not all fats are created equal?
Some fats promote good health while others contribute to weight gain, heart disease and certain types of cancer. Try to replace trans fats and saturated fats which can cause rises in both good and bad cholesterol with good fats (polyunsaturated and monounsaturated).
Unsaturated fats such as olive oil, avocado oil, nuts, seeds and fatty fish get a thumbs-up approval.
Myth #7: Sea Salt is Better Than Table Salt
According to the Mayo Clinic[ii] sea salt, table salt, and even Himalayan salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. The main differences are in their taste, texture, and processing.
If you would like to learn how the SmartShape™ Weight Loss Centre could help you to lose weight and keep it off, contact us today to set up a personal consultation with one of our experienced and friendly team members to learn more about your options.
[i] Canadian Heart and Stroke Foundation [Online] Accessible http://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats Retrieved: 2018-04-13
[ii] Mayo Clinic [Online] Accessible https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sea-salt/faq-20058512 Retrieved: 2018-04-13