Common Myths about nutrition
We offer you a selection of modern common myths and misconceptions about food that it is high time to debunk:
1. Eggs - a junk food
Almost all experts say that the eggs - not very useful product, since the yolk contains too much cholesterol, so often their use increases the risk of heart disease.
According to recent studies, a high level of cholesterol in your diet does not raise blood cholesterol levels. In fact, eggs are one of the most useful products for humans: they contain "good" cholesterol, all kinds of essential nutrients, as well as a unique antioxidant necessary for healthy eyes.
2. Fatty foods - it's bad
A few decades ago, there was an opinion in society that a large number of cardiovascular disease due to the popularity of food, rich in animal fats.
New analyzes show that it is not. In 2010, the year in a scientific journal published the results of 21 epidemiological studies in a total of 347,747 food. Result - absolutely no connection between heart disease and saturated fat diet does not. Opinion about the presence of such a relationship - just a theory, for unknown reasons, has become common.
3. You need to eat cereals
The idea that people have to include a variety of cereals in your diet, in fact, never made sense. The agricultural revolution in our history took place relatively recently, and genes do not have time to change so much that we need cereals steel.
Cereals do not contain too many nutrients in comparison with vegetables. In addition, they are rich in phytic acid, binding important minerals in the intestines and prevents their absorption. For example, wheat contains a lot of protein called gluten, whose high content in the body can cause damage to the intestinal mucosa, pain, bloating and fatigue. Gluten has also been associated with schizophrenia and cerebellar ataxia.
4. There are lots of protein is bad for bones and kidneys
It is said that a diet high in protein is harmful to bone and kidney. Yes, in the short term excess protein increases the excretion of calcium from the bones, but in the long term has the opposite effect - makes the bones more healthy and reduces the risk of fractures. In addition, the study found no association between high intake of protein and kidney disease.
In fact, the main risk factors for kidney failure are diabetes and high blood pressure. protein intake affects both diseases beneficial. And certainly a protein useful as a prevention of osteoporosis and renal failure.
5. Foods with a low-fat diet is useful
If you remove the food from absolutely all fats, it starts to taste like cardboard. Product manufacturers understand this and so is added to foods other substances to compensate for the lack of fat.
Usually this sweeteners - sugar, syrup, high fructose or artificial sweeteners. Sahara will be discussed later, but I would like to note that although artificial sweeteners and low in calories, but hardly useful to regular sugar. Many studies show a link between low-fat diet and various diseases - obesity, metabolic syndrome, diabetes, heart disease, premature birth, miscarriage, and chronic depression. In such products, healthy natural fats are replaced unnecessarily harmful substances.
6. Better during the day there are plenty of times, but in small portions
The idea that it is better to do a few small meals per day to maintain a high metabolism - it is well-established, but a meaningless myth. Yes, the food is really a little bit increases your metabolism while you digest it, but we are talking about the total amount of food that you can use the energy, not on the number of snacks. Studies confirm this. One group of subjects fed many times a day a little, while the second group ate the same amount of food a day, but for two or three sets. It turned out that there is no difference.
Unnatural for the human body to be constantly fed. In the wild, the people ever have a square meal, not every day. So long breaks between meals can not harm you in any way.
7. Carbohydrates should be the main source of calories
It is believed that a person should eat as little fatty foods as possible, but of carbohydrates in our diet should be 50-60% of total calories. If it were true, it would be a useful diet rich in cereals and sugar, and a minimum amount of meat and eggs.
Numerous studies prove conclusively that for those who are inclined to corpulence, is the metabolic syndrome or diabetes, this diet is dangerous, as for the rest - is harmful, because the straight road leads to obesity.
8. Vegetable oil fatty acids with a high content of omega-6 is useful to
Polyunsaturated fatty acids are considered useful because some studies have shown that, thanks to their reduced risk of heart disease. But not all of these acids have similar properties.
There are omega-3 and omega-6. Omega-3 reduces the risk of many diseases associated with inflammation. But people need to get Omega-3 and Omega-6 in a certain proportion. If the Omega-6 is much more, it can cause complications.
The largest source of omega-6 in the diet of Russians - is sunflower oil. Throughout human history, people have never had access to such an abundance of this substance, so that overeating oil - is unnatural for the body. It is better to increase the omega-3 contained, for example, almost any marine fish.
9. Sugar - junk food, because it contains the "empty" calories
It is believed that sugar is bad for you, because of the large number of empty calories. Yes, it's true - a lot of calories, nutrients little. But this is - just the tip of the iceberg. Sugar is harmful not only for this reason.
Due to the high content of fructose sugar affects the metabolism in such a way that the "programs" the body to rapid deposition of fat and metabolic diseases. Fructose is filtered by the liver and converted into fat, releasing into the blood very low density lipoproteins, which leads to an increase in triglycerides and cholesterol. This also prevents estesstvenno development of insulin and leptin, leading to obesity and diabetes.