It’s almost impossible to open a magazine, the social networks, or even chat with friends, and not run into a variety of tips on food and diet – whether you wanted this or not. And everyone claims they heard the advice from “experts”, they swear in “magic” potions that burn fat and “magic” foods that won’t make you gain weight. So how can you tell facts from fiction ?
These are the worst tips and misconceptions about eating that we constantly hear and read:
Do not eat bananas and carrots, they have too much sugar in them
Yes, it’s true that some fruits such as bananas and carrots, have a higher percentage of sugars and carbohydrates compared to other fruits and vegetables, but be realistic, nobody gains weight from eating a lot of carrots. A small banana contains 23 grams of carbohydrates, and compared with a small apple which contains 21 grams of carbs, it doesn’t look that much.
You would probably have to eat several servings of fruits to be able to compare the amount of sugar with the amount contained in a piece of cake or a pack of cookies. Besides, most of the fruits contain fiber that slows down the digestion of carbs.
If you want to lose fat, you should look at the total amount of ingested carbohydrates and sugars during a whole day. It is important not to go overboard with the quantity of fruits you eat, but to also cut the calories coming from refined foods and junk foods.
Avoid gluten at all costs
If you don’t suffer from celiac disease or gluten hypersensitivity, a gluten-free diet is not only not necessary, but it may also lead to obesity and unhealthy consumption of artificial ingredients.
The problem is that most people consume gluten by eating too much foods such as cakes, white bread and foods containing white flour. People think they can eat unlimited quantities of gluten-free cookies, but, again, be realistic cookie is a cookie. Gluten free products are not sugar, fat or calories free. They have the same amounts of sugars and calories as their gluten versions.
If you do want to cut gluten though, make sure you cut the pasta, cakes and bread first.
Throw away egg yolks
The latest research shows that there is no direct link between eating eggs and increased risk of heart disease. On the contrary, eating one whole egg per day reduces the risk of stroke. Eggs also contain antioxidants which help fight inflammation, vitamins D and B12, and the minerals selenium, zinc and iron.
You might like : Debunking the Egg Yolks and Egg Cholesterol Myths
A calorie is a calorie, you just need to keep counting
Although it is important to watch how many calories a day you consume, a 100 calories coming from muffins or chocolate is not the same as 100 calories coming from chicken breast or avocado.
These foods vary in terms of what they offer as nutritional value (muffins will provide you with unhealthy fats, but avocados will provide you with fiber, healthy fats and antioxidants).
Eating fat will make you fat
Fat does not make you fat. Fats are your body’s friends. Without them your body would not function at all. It has been proven that eating low-fat and high carbohydrates diets are actually fattening. And again, it comes down to different types of fat.
About 30% of calories during the day should come from fat (healthy fats!) to be healthy. This means that at every meal there is room for some fat. Peanut butter on a piece of wholemeal bread for breakfast, some nuts for snack and avocado inside a sandwich for lunch.
Foods with low fat content usually contain more sugar, which means that the feeling of fullness will go away quickly and you’ll feel the need to eat again.
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In conclusion, be sure to double check before you take for granted any information related to your health and diet. And remember that quantity is equally important as the content.