Let’s start with a funny quote about food:
The secret of success in life is to eat what you like and let the food fight it out inside. Mark Twain
Scientists have denied a number of food-based myths about food a few decades ago, but almost every year they are mystified.
Why is it useful to share myths about food with non-scientific findings?
Elementary ignorance of physics and chemistry gives birth to myths about foods.
If you want to know if a product is made from healthy components, just read its composition.
The scientist admits that they are most annoyed by amusing speeches and poems about poisonous food, scandals which make people panic.
They advise you to carefully choose the sources of information that discuss food products – because the cardinally contradictory statements just bring the consumer to a dead end.
It is time to dispel the myths of a healthy diet and start enjoying the quality and health-friendly food without fear or belief.
Check this quote about food: There Is No Sincerer Love Than The Love Of Food. George Bernard Shaw.
Here are 11 healthy food myths revealed by famous food technologists and health nutrition specialists.
1. Healthy Food – Gluten Free
Gluten is not a carcinogen, trans-fatty or other poison.
It is a protein that is present in wheat, barley, rye, even in small quantities in oats and products made from them – bread, pancakes, cakes. Even meat mince can detect gluten.
For a healthy person whose protein does not cause the body to resist, gluten does not adversely affect health.
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However, it is recommended to choose the most common cereal products, eat moderately and, if possible, choose organic products.
Excessive consumption of refined and chemically treated cereal products (buns, flour products, etc.) seems to cause an increase in allergic reactions.
People who experience certain signs or have an allergy – celiac disease – have to give up gluten.
Meanwhile, people who tolerate gluten should not avoid it because products that have been completely removed from gluten are usually more recycled, meaning fewer nutrients.
2. Carbohydrates are harmful to the body
A healthy diet is a balanced diet in which a person receives carbohydrates, proteins, fats and vitamins, minerals and fiber at every meal. Carbohydrates should make up about 45-60 percent of daily ration.
What happens if a human body does not get enough carbohydrates? It breaks down the digestive system, the sugar level drops, there is a lack of energy and other health problems occur.
The main sources of carbohydrates – fruits and vegetables, cereals and products made from them – must be in the diet.
Gluten should be abandoned only to those who do not tolerate it.
3. Milk products are healthier without lactose
Milk sugar lactose intolerance occurs when the body does not synthesize the enzyme lactase to digest lactose in lactose.
Then you may experience unpleasant symptoms such as flatulence, gas accumulation, diarrhea.
Allergy, t. y. The immune response of the body is due to the protein in the milk. Therefore, if you are allergic to milk protein casein, even after taking lactose-free lactose-negative reactions of the organism – rash, dry skin, mucus – you will not avoid.
Should everyone avoid lactose? Really not. You have to monitor the body and the reactions to milk and its products. If there are no negative reactions – use dairy products.
If you experience digestive problems – usually due to lactose intolerance – try lactose-free dairy products.
If an allergic reaction occurs (runny nose, dermatitis, etc.) then it is generally recommended not to use dairy products.
4. The best choice is green vegetables
Many believe that a healthy diet is just eating salads. This is really not true.
If we eat only lettuce, we would not save health and lose it. Vegetables are necessary for a healthy diet, and the variety of their choices is counted in tens.
According to WHO recommendations, a person has to consume 5 servings per day (as much as one handful), i. not less than 400 grams of vegetables, but does not mean that we have only vegetables to eat. Nutrition should be balanced, varied, moderate and regular.
Food Myths About Meat and Vegetables
5. Healthy eating – without meat
Meat, like milk and vegetables, has been and will be recommended. However, you should eat non-processed, non-smoked, hard-salted, freshly cooked, cooked meat (boiled in water, steam, stewed, baked in the oven, etc.).
Of course, meat dishes should be chosen not daily, but 2-3 times a week. Protein can be obtained not only from meat but also from fish, eggs, beans, beans, chickpeas, lentils, and other legumes.
6. Leaner products – healthier
A healthy diet should contain about 30 percent fat. in the diet of the whole diet, without them, the man will not get fat soluble vitamins, satiety.
However, it is advisable to choose lean meat pieces such as chicken without cuticle, pork cutlet, beef loaf and so on.
It will be healthier than fatty meat, due to the potential excess calorie intake of the same amount of fatty meat. Of course, a piece of salted fat will certainly not hurt your health!
Dairy products are better chosen than semi-fat and fat dairy products – unbalanced, often sweetened. Sour cream, butter – recommended, only important that they are not too much.
7. Fruits equal sugar
The fruit is a natural sugar.
Also with fruits, we get fiber, vitamins, antioxidants, and a lot of water. However, eating fruit should also not overdo it.
Recommended 3 portions (as much as one handful) per day, preferably in the first half of the day.
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An excellent choice for dessert – dried, frozen fruits or berries – their sweetness also from natural sugar.
8. Healthy food without salt and sugar
Salt and sugar are not bad in themselves, damaging their surplus. It is recommended that sugar for adults be consumed about 25-50 g per day, salt 5–6 g per day.
Dishes should not be overcooked or frozen without any natural taste. Choose the most useful, less processed sugar sources – fruits and berries, honey, maple, agave syrup, unrefined sugar.
The use of salt, but not forgetting the various spices, herbs that will give the dishes a distinctive flavor and aroma, will require much less added salt.
9. Potatoes with meat – harmful!
Worrying about whether starch-containing products are not compatible with protein products is not worth it.
There should be more concern about reducing the amount of starch in the diet as a whole.
The balanced dish should contain carbohydrates, proteins, fats, vitamins, fiber, and so on.
Potatoes with meat and fish are not recommended for weight loss or other health problems.
But no need to combine food for a healthy person – in many cases, food matching is mixed with food intolerance, allergy, or maybe eaten too much, which makes the body more difficult, weight gaining.
If there are more people who cannot eat a cutlet with potatoes, yogurt with berries or combinations of acids and sweets, because of the weight gain, digestion is disrupted, it is said that such food combinations are not suitable for everyone.
A healthy human body can digest proteins, carbohydrates, fats at the same time, but of course, nutrition is individual and if you feel better by eliminating one or other combinations, your health benefits.
Myths About Water
10. No water during meals!
It is scientifically unfounded that water should not be taken with food.
Of course, if it’s not sweet drinks, compote, sweetened tea.
After all, soup is both water and food and is considered a source of health especially during the cold season.
Food must turn into a puree to be well digested. If you want to drink it, drink water instead of cocoa.
11. Healthy Eating – Don’t Eat!
A healthy person should eat 3-5 times a day.
If you minimize the frequency of eating, you will encounter health problems.
Yes, it is likely that you will first lose weight, later it will regenerate, or maybe even double because the body will start to accumulate stocks.
Eating will not balance your body.
Regular nutrition ensures a constant level of sugar in the blood, which guarantees constant energy, indifference to poor and highly processed food, maintains normal body weight.
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Therefore, eat, enjoy warm, freshly prepared food, and shape your family’s eating culture. Better less, but better quality!
Time to update your grocery list!