Nutrition myths abound. In fact, it’s becoming increasingly difficult to know what healthy food is and which eating habits are healthy. Here we dispel some of these myths.
Myth 1: Sea salt is healthier that normal table salt
Both table salt and sea salt contain approximately 2300 milligrams of sodium per teaspoon (sodium should be restricted in a healthy diet). Sea salt may contain trace elements of minerals such as magnesium and iron, but the quantities are too small to have a health benefit. It is, however, important to use salt fortified with iodine, which plays an important role in regulating the hormones in your body.
Myth 2: Foods labelled “natural” are healthier
Not all foods labelled “natural” are made of 100% natural ingredients. Often natural ingredients are processed, sweetened or covered with unnatural substances. You should therefore read food labels carefully to determine that the product is really natural.
Myth 3: Chocolate is bad for you
Chocolate is made from cocoa, which contains flavonoids, which increase blood flow and release feel-good endorphins, and stearic acid, a healthy saturated fat that can increase good HDL cholesterol. However, most slabs of chocolate contain more sugar than actual cocoa! Therefore, go for dark chocolate with 60% or more cocoa as this is the healthy option.
Myth 4: Organic foods are always healthier
The nutritional value of organic and conventional foods is just about the same. The difference lies in the pesticides used in the cultivation of the conventional produce, which has been linked to an increased risk of obesity in some studies. Many conventionally grown foods, however, are very low in pesticide residue, such as onions, avocados, sweet corn and pineapples. In general all produce with hard impermeable skins are safe to buy.
Myth 5: Eating carbohydrates makes you fat
The body uses carbohydrates (in bread, pasta, beans, potatoes, bran, rice and cereals) for energy (fuel) and therefore needs a regular, though moderate, supply. If you go without carbohydrates for a length of time, you will tire easily and become lethargic. Most health authorities around the world say that humans should obtain 40 to 65% of their energy needs from carbohydrates.
Myth 6: Honey is healthier that white sugar
Chemically, honey and sugar are almost indistinguishable. In fact, sugar contains fewer kilojoules that honey. The quantities of minerals in honey are so small that they have little nutritional significance.
Myth 7: When labelled “cholesterol free”, the product is healthy
Even though a product is free from dietary cholesterol, it can still increase blood cholesterol due to saturated and trans fat content. Foods such as crackers, cookies, chips, sports bars, and other snack foods may be marketed as cholesterol free but often contain palm, coconut, or hydrogenated vegetable oils, which are even more saturated than butter. This is one more reason to read the label in order to determine if the product is healthy or not.
Myth 8: Diet cold drinks are healthy alternatives
Although diet cold drinks are promoted as aids in weight loss, the artificial sweeteners used in them (e.g aspartame and sucralose) actually increase appetite. A better alternative is water flavoured with lemon, cucumber, or fresh herbs like mint. Stevia can be used as a sweetener if necessary.
Myth 9: Egg yolks raise cholesterol
Egg yolks contain dietary cholesterol, but the cholesterol that causes heart disease is serum or blood cholesterol. Therefore, egg yolks will not raise your blood cholesterol levels.
Myth 10: Meat is bad for you
New studies show that there is a link between processed meats like bacon, sausage and deli cuts and heart disease, whereas unprocessed meats (i.e. not smoked, cured or chemically preserved) present no risk. Pork, beef and lamb have been shown to be the best sources of complete protein. In addition, your body needs vitamin B12 which is prevalent only in animal-based foods.
Balanced diet is the key
Your body needs a balanced diet consisting of food in all the food groups. Beware of advertising that is aimed at increasing sales of a product and not at improving your health. Read the label on food products to find out what you are really buying.
Children, pregnant women, people suffering from chronic diseases and certain conditions, and the elderly have specific dietary requirements. It is best to consult a nutritionist, dietician or health professional for advice on these requirements.
Sources
http://articles.cnn.com
http://eatthis.menshealth.com
http://www.canadianliving.com
http://www.dining.ucla.edu
http://www.medicalnewstoday.com