Healthy eating myths: Nutritionist refutes the most common fakes
The nutritionist refuted myths about healthy eating (Photo: freepik.com)
There are many myths and fakes about food, and it can be challenging for an ordinary person to distinguish what is truly beneficial to eat and what might harm the body. There are particularly prevalent myths surrounding proteins, fats, and carbohydrates, according to dietitian Julia Koval on Instagram channel.
Myth 1: All fats are harmful to the body
The expert explains that fats are essential to our bodies because they are a structural component of cell membrane precursors for synthesizing steroid hormones and bile acids. Fats also play a role in absorbing fat-soluble vitamins A, D, E, and K.
"The diet should include fatty fish, avocados, nuts, flaxseeds, chia seeds, etc., as sources of unsaturated fats, including Omega-3 and Omega-9. Saturated fats (cream, dairy products, lard, hard cheese) can also be included in the diet, but not more than 10%," advises the doctor. However, it is recommended to avoid trans fats, found in products like margarine and hydrogenated vegetable oil, as they negatively impact the body and can lead to various diseases.
Myth 2: Carbohydrates are the main enemy in nutrition and weight loss
Julia Koval emphasizes that carbohydrates are essential and should be part of the diet because they are the primary source of energy, vitamins B C, magnesium, zinc, and fiber.
"Give preference to complex carbohydrates (whole-grain cereals, whole-grain bread, bran bread). For the body's healthy functioning, there should be a minimum of 100-120 grams of carbohydrates in the diet," she advises. Low-carb diets should be avoided, and fast carbohydrates (sweets, pastries, flour products, sugar, honey) should be kept to a minimum, not exceeding 10-15% of the total carbohydrate intake.
Myth 3: Gluten and dairy should be excluded from the diet
The common belief is that gluten and dairy products should be excluded from the diet because they harm health and figures. However, excluding gluten from the diet is only necessary for celiac disease and gluten intolerance.
"There is no scientific basis to support the benefit of a gluten-free diet for health or weight loss. The same applies to dairy products," stresses the doctor.
Myth 4: Some products make you lose weight, and some of them make you gain weight
In reality, weight loss requires a caloric deficit from your norm. You can lose weight even on chocolate if it's your only food. However, this may not be healthy. Conversely, gaining weight is possible with healthy eating if there's a caloric surplus. Weight gain or loss is influenced by the excess or shortage of food, not by specific products.
Myth 5: Drinking during meals is harmful
The belief that drinking during meals is harmful and disrupts digestion is a common misconception. It is excellent to drink during meals if you wish. This does not impact the digestive process's pH levels or enzyme activity.
These clarifications aim to understand common misconceptions about food better and help individuals make informed dietary choices.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
