Healthy Eating: 9 Healthy Eating Myths Busted By Science
Eating healthy is one of the topics that have been researched widely over the years. Unfortunately, what mostly comes out of findings is a lot of contradictory information. In fact, sometimes we feel stranded, not knowing what to eat or what to avoid. In addition, there is a lot of myths surrounding the healthy eating topic.
In this post, we have rounded up some of the healthy eating myths that have been debunked by science. Some of the organisations that debunked these myths include the Women’s Health Initiative (WHI), which is one of the reputable bodies in the world.
Here are 9 healthy eating myths that should be ignored:
1. Eating Low-Fat, High-Carb Diet Is False
I know you have read several books and blogs that advocate for low fat, high carb diet as the healthiest. You have also read or heard that the diet helps with weight loss, reduce the risk of heart diseases, as well as preventing cancer. But you will be surprised to learn that this diet does not help with any of these. Fat produces 9 calories per gram while carbs provide 4 calories per gram, and that’s why this theory was selling. However, it was found that a low-carb diet is more effective that low-fat one. The low-carb diet discourages junks which are mostly refined carbs that add weight. So ignore low-fat, high-carb diet if you want to lose weight and avoid lifestyle diseases because it is not effective as many people have been made to believe in. Go for a low-carb diet.
2. Eggs Are Bad For Your Heart
Eating eggs is another myth that has been peddled for I don’t know since when. In fact, to date, most people are still scared of eating eggs. One of the key areas that experts pointed out is the high amount of cholesterol in the yolk. It is true that the egg contains high cholesterol but not the bad one as has been said in previous studies. Saturated fat and trans fats are the ones that raise blood sugar cholesterol.
Various studies have proven the eggs has only about 2 grams of saturated fat, which is about 10 percent of the Daily Value. Scientific research has also shown that eggs have zero trans fats. Therefore, you can eat at least one egg per day without risk of heart diseases. Note that your cholesterol intake per day is about 300 mg or 200 mg if you have a history of diabetes and heart problems.
3. Fruits Contain Bad Sugar
How many times have you heard that too many fruits are bad for your health because they contain bad sugar? Well, that is a myth that is alive and kicking even today. It is true that fruits contain sugar, but it does not cause metabolic syndrome. Fruits sugar is called fructose and is good for the body. In addition to fructose, fruits contain a lot of fibre is one of the essential for gut health. So you can eat as many fruits with worrying about metabolic syndrome because it is just a myth with no scientific basis.
4. Raw is Healthier
Another weird myth that most of us have bought into is eating raw food. More so ‘eating raw veggies’ have been one of the hyped statement by online dieticians. The argument has always been eating foods in their pure nature, and undamaged by heat. Well, we can say that it makes sense, but that is not entirely true. The truth is that most of the foods’ nutritional benefits are unlocked by cooking. That includes most of the vegetables. For instance, tomatoes contain lycopene, an antioxidant that is effective when it is cooked. Cabbage peppers, spinach, and carrots amongst others also have more bioavailable antioxidant when steamed or boiled than raw. So the myth of eating raw veggies and fruits is not entirely true.
5. Gluten Or Grain Free Is Healthy Eating
A lot has been said and written about the numerous benefits of eating a gluten-free meal. But you will be surprised to learn that most of what you’ve read or heard about gluten-free food is not true but some kind of fiction. It is true that we are eating a lot of wheat when we have toast for breakfast, a sandwich for lunch and dinner is pasta. That could cause imbalance but not the health complications said about gluten. So gluten-free food is not a healthier choice. In fact, it is missing the bigger picture. Note that wheat is a whole grain and wonderful for a healthy balanced diet.
6. Organic Foods Have More Nutrients
Another hypes myth is the one about ‘organic food.’ In fact, most manufacturers are now supplying food with ‘organic’ labels on it. However, this is just a myth that has no scientific basis. In fact, researches have proven that organic food has the same amount of nutrients, just like the conventional one. The only difference between the two is the way they have been grown. So for the people who have been sold this fat lie that organic food is more nutritious, now you know. It is more of a sales stunt that is adding no nutritional value.
7. Carbohydrates Make You Fat
If you have weight issues, I know that you have had this phrase a couple of time. People will tell you that if you want to lose, then you must stop eating carbohydrates. However, saying that carbohydrates can make you fat is not true. Not all carbs are bad or can make you fat. In addition, it is consuming more calories than what you want that makes you fat. Eating good carbs is what will help you lose weight. So a dietician can help you get the right amount carbs to avoid weight gain.
8. Full Fat Dairy Is Unhealthy
They are many publications that have red-flagged full-fat dairy as unhealthy. In fact, it is associated with risk of heart disease and obesity. That is because high-fat dairy products are rich in saturated fat in the diet. However, studies do not support this argument. In fact, countries where cows are grass-fed, eating full-fat Dairy was found to lower risk of heart diseases by almost 70% as well as reduced obesity. So the statement is not entirely true.
9. Red Meat Is Unhealthy
For the longest time, red meat has also been red flagged as unhealthy. It has been associated with many health problems such as heart diseases, cancer, and type 2 diabetes. But this is usually a blanket statement which is not true. There are two types of red meat that are put together: processed and unprocessed. According to one of the largest red meat studies, unprocessed red meat has no links to any of those said health issues. However, processed red meat showed a positive effect on this matter. There, don’t be afraid of eating unprocessed red meat as long as it not overcooked.
If you have been avoiding some food because someone warned you, check if the said ‘danger’ is backed by science. These are just a few of the healthy eating myths that people have been made to believe. There are many more eating healthy myths that you should check to know if you’ve been misled to believe in a lie.