11 most pernicious myths about food
In the field of healthy nutrition and lifestyle circulates many myths associated with food. BusinessInsider article appeared on from Chris Gunners, nutritionist and personal trainer. In it, he debunks myths about the most harmful food.
Frankly, some of them just blew my mind. And heralding the same skeptics like me, Chris supplied every fact about nutrition several studies confirming that he was right. Willing to rethink everything you know about nutrition?
Eggs raise cholesterol levels
There is one thing in which the famous dieticians very successful - undeserved slander healthy food. The best example - are eggs that sort of contain an incredible amount of cholesterol and increase the risk of heart disease .
Recent studies have shown that cholesterol in food does not cause increased cholesterol levels in the blood. Conversely, eggs contain "useful " cholesterol and do not cause a risk of heart disease.
In fact , eggs - it is one of the most useful products. They contain a large number of unique antioxidants that protect our eyes . And despite the fact that they contain a respectable amount of fat ( in the yolk ) , recent studies have demonstrated that egg breakfast promote significant weight loss , compared with the other embodiments
Saturated fats are bad
Decades ago , it was decided that the epidemic of heart disease caused by the fact that people are eating too many fatty foods . In particular , the harmful saturated fat.
Enormous in scope article was published in 2010. It contained the 21 trials , and the total number of subjects exceeded 345,000 . And the result of this research : there is absolutely no connection between heart attacks and saturated fat .
Theory , which states that saturated fats are bad for the body, false . Moreover , the level of saturated fats increase HDL (« good" cholesterol) levels and lower DHL (« bad" cholesterol) levels .
Meat, cheese, butter - there is no sense to be afraid of these products.
You need to eat cereals
The idea that our diet should be based on grain products , always embarrassed me . Agrokulturnye revolution thundered recently. Therefore, our genes are not changed much since . And therefore , our body is not yet accustomed to have cereal .
Grains contain useful elements is sufficiently small in comparison with vegetables. They also contain large amounts of phytic acid , which binds to minerals in the intestine and prevents their assimilation .
Most popular cereals in our diet - it is wheat, which can cause a variety of both small and major diseases. It also contains a large amount of gluten (gluten ) , and recent studies have shown that many people may be hypersensitive to it .
Gluten affects the intestinal mucosa, causing pain , bloating , impaired stool . Also, it can cause some disease brain .
Large amounts of protein is bad for the bones and kidneys
Argued that the excess rate of protein causes osteoporosis and kidney disease . This is partly true. Protein actually leaches calcium from the bones in the short term . And in the long - shows the opposite effect.
In the long term protein is closely associated with improved bone health . In addition, the study showed no link between high-protein diet and kidney disease in healthy people .
There are two main factors that contribute to kidney disease : diabetes and high blood pressure. A protein intake prevents both of them . It can be concluded that the protein does not cause bone and kidney disease , and vice versa - treating them!
Low-fat products - it's good
Marketing ploy . These two magic words explain everything . Do you know what is the taste of the food is completely degreased ? As a piece of cardboard . You would not have it.
Food manufacturers know this and try to compensate . How ? Sweeteners are used : sugar , fructose , corn syrup or artificial sweeteners such as aspartame .
Many studies show the link between higher doses of sweeteners and the risk of obesity , diabetes, heart disease and depression.
In fact , low fat products - are products in which natural and healthy fats are replaced by artificial materials , which badly affect the body.
You need to eat frequently and in small portions
The theory is that you need to eat frequently and in small portions to accelerate the metabolism , makes no sense . It is true that food increases the metabolism for a short time ( until the food is digested ) , but the total amount of energy spent is determined the total volume of food , not the number of receptions.
It has been proven in research . And not even once. Divided into two experimental groups . First eat small portions and often , the other - the same amount of food, but with fewer servings. Was seen no , absolutely no difference between the two groups of subjects .
Other same study shows that saturation is felt much less if you eat 6 times a day instead of 3 (29).
Our body can not constantly in a state of digestion . He's just not accustomed to it. When we do not eat , your body starts the process of autophagy , in which cells are cleaned from the decay products . Therefore, fasting from time to time may be useful for the organism.
Some studies have shown a significant increase in the risk of colorectal cancer in people who eat four times a day instead of 2 .
Most of the calories should come from carbohydrates
Almost all of us know that our diet should contain about 60% carbohydrate. And this diet may work for those people who are in shape.
For those who are obese, a dangerous amount of carbohydrates. This question has been studied carefully. High-carbohydrate diet compared with the low-fat and low-carb diet with a high intake of fat. The results show that the latter is better .
Omega-6 fats and oils - it's good
Polyunsaturated fatty acids are considered to be part of a healthy diet and proper because they reduce the risk of heart disease . However, there are many types of unsaturated fatty acids , and they are not all so good. Two main types are: Omega- 3 and Omega -6 fatty acids.
Omega-3 reduces inflammation and reduce the risk of diseases associated with inflammation . A person needs to get Omega- 3 and Omega -6 in a certain ratio , and if it is violated in the direction of Omega -6 , you may experience problems .
The most famous source of Omega-6 - is processed seeds and vegetables. For example , corn oil, sunflower seed oil and others. Mankind has never been able to take Omega-6 in such abundance . It just contradicts evolution.
Studies that examined in detail the Omega-6 acids, showed that they actually increase the risk of heart disease .
Low-carbohydrate diets are harmful to health
Personally, I think that low-carbohydrate diets may be the cure for many diseases. Why ? And here's why:
Reduces % fat diets are better than others
Lowers blood pressure
Decreases in blood sugar levels and avoids symptoms of diabetes
Increases the level of HDL (« good" cholesterol )
Lowers triglyceride levels
Improves the structure of LDL (« bad" cholesterol )
It easier to stick to
But many nutritionists continue to advise their diets low in fat , which only harms the health .
Sugar is harmful because it contains the "empty" calories
Sugar does contain a lot of calories (99 grams of carbohydrate per 100 grams = 400 calories). However, not everything is so simple.
Fructose contained in sugar, processed by the liver and converted into fat. This leads to increased levels of triglycerides and cholesterol . Sugar also resists insulin and leptin, resulting in obesity and diabetes
Recover from fatty foods
It seems that everything is logical. In food, fat, fat under the skin, too, like everything converges. But not all so simple. Despite the fact that the fat contains more calories than carbohydrates and proteins , the case is not fat and calorie consumption.
That is, if you consume more calories than you spend, you'll get better, less - to lose weight. And, these studies show that a diet high in fat contribute to weight loss greater than low
output
Some of these facts are really mind-blowing. At least blew me. But it is hard not to believe the article, which is based on 64 scientific research. How do you feel about these myths and whether to revise your diet?
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