When it comes to healthy eating there are so many mixed messages out there that it's difficult to figure out which advice to follow. Commercials tell you one thing, friends tell you the opposite, your parents advise you what they were told when they were kids, and doctors recommend against most of what you've heard.
So how do you make sense of all this? Let’s look at some myths and facts.
Myth #1.Skipping meals helps with weight loss
Skipping meals as a weight loss strategy can have mixed results and potential drawbacks. While it might lead to a reduction in caloric intake, it can also have negative impacts on your metabolism, energy levels, and overall health. Here are some points to consider:
Metabolism - Skipping meals can slow down your metabolism. When your body goes without food for an extended period, it can start conserving energy, which means it burns fewer calories.
Blood sugar levels - Skipping meals can cause fluctuations in blood sugar levels, leading to energy crashes, mood swings, and difficulty concentrating
Muscle loss – When you skip meals, your body may turn to muscle tissue for energy, leading to muscle loss over time.
Nutrient deficiencies – Missing meals means missing out on essential nutrients your body needs for optimal function. Over time, nutrient deficiencies can lead to various health problems.
Overeating - Skipping meals may lead to overeating later in the day. When you're overly hungry, you're more likely to consume larger portions and choose less healthy food.
Hormonal imbalance - Irregular patterns can disrupt hormone levels, including those that regulate appetite and metabolism. This disruption may make it harder for you to manage your weight.
While some people may find success in weight loss by adopting a pattern of smaller, more frequent meals, others may prefer intermittent fasting or other dietary approaches.
It’s essential to consider individual differences, preferences, and lifestyle factors when determining the best approach to meal timing and frequency.
Additionally, the quality and composition of meals are crucial factors in achieving and maintaining a healthy weight.
Instead of skipping meals, focus on establishing healthy eating habits such as:
Planning your meals, prepping your food and having snacks always available
Eating balanced meals that include a variety of nutrient-rich foods like fruits, vegetables, lean proteins, whole grains, and healthy fats
Paying attention to portion sizes and practicing mindful eating to avoid consuming excess calories
Myth #2.Eating late at night leads to weight gain
There is a belief that eating most of your calories in the evening or eating late at night directly leads to weight gain. However, the relationship between the timing of meals and weight gain is more complex and depends on various factors:
Total caloric intake – Weight gain or loss ultimately depends on the total number of calories consumed versus the number of calories expended. Regardless of the time of day, consistently consuming more calories than your body needs can lead to weight gain.
Quality of food choices – Eating high-calorie, unhealthy foods late at night can contribute to weight gain. These foods are often high in fat, sugar, and processed carbohydrates, which can lead to excess calorie consumption and contribute to weight gain over time.
Sleep – Late-night eating may disrupt sleep patterns and interfere with the body's natural circadian rhythms, which could indirectly affect metabolism and contribute to weight gain over time.
Individual variations - Different individuals may respond differently to the timing of meals based on factors such as genetics, lifestyle, and overall dietary habits.
If you must snack, do try healthier options such as fresh fruits, unsweetened dried fruits, Greek yogurt and milk. Dairy products contain calcium, a mineral that plays a direct role in the production of the sleep hormone melatonin. Plus, it also acts as a natural relaxant in the body. Drinking milk at night helps promote restful sleep. Yogurt is generally easy to digest for most people, especially if it contains live and active cultures (probiotics) that aid in digestion.
Myth #3."Fat-free" means "calorie-free", which means I can eat as much as I want
Fact: "Low fat" or "fat-free" does NOT mean "calorie-free". A low-fat or fat-free food is OFTEN lower in calories than the same size portion of the full-fat product. But many processed foods that are low-fat or fat-free could have just as many calories as the full-fat version of the same food - sometimes even MORE calories. This is because the process that takes fat out of foods involves adding sugar, flour, starch thickeners, and other carbohydrates to keep the original taste.
When grocery shopping, make sure you read the nutrition labels of the regular versus the low-fat versions of the product and compare both their caloric content and their fat content, based on per 100g serving size. If you see a product labeled “fat-free,” don’t automatically assume it is healthy. Instead, prioritize products with simple ingredients and no added sugars.
Muth #4.Carbs are the enemy
In reality, carbohydrates are a crucial energy source for your body and brain. It is the type of carbs and the amount you consume that matters. Choose whole grains, fruits, and vegetables, and limit refined carbohydrates like sugary snacks and white bread for optimal health. Indulging in sugary and refined carbohydrate-rich foods can raise your risk of developing health problems like heart disease and diabetes.
12 High-Carb Foods That Are Incredibly Healthy
• Quinoa
• Oats
• Buckwheat
• Bananas
• Sweet potatoes
• Beets
• Oranges
• Blueberries
• Grapefruit
• Apples
• Kidney beans
• Chickpeas
Myth #5.Dairy products are fattening and unhealthy
Fact: Dairy products are an important food group because they have the protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium.
Adults should have 3 servings a day of dairy products, including milk or milk products such as yogurt and cheese. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products or other foods and beverages with calcium and vitamin D:
Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale
Vitamin D—cereals or soy-based beverages
Myth #6. Brown sugar is better than white sugar
Fact: There is virtually no nutritional difference between brown and white sugar. Brown sugar does contain extremely small amounts of minerals, but unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is insignificant.
Remember that the idea that brown sugar is a healthier option than white sugar is mostly due to clever marketing. Similarly, so-called "diet" sodas may not be ideal for health as they may contain non-essential additives such as caffeine, artificial sweeteners, sodium, and phosphoric acid.
What about honey?
One tablespoon of honey contains 64 calories. By contrast, a tablespoon of sugar contains 45 calories. However, honey tastes sweeter than sugar and people tend to use less, thereby saving calories.
Nutritional content:
Sugar: Table sugar is essentially empty calories, providing only simple carbohydrates with no significant vitamins, minerals, or other nutrients
Honey: Honey contains small amounts of vitamins and minerals, including vitamin C, calcium, and iron. It also contains antioxidants and enzymes that may have health benefits. However, honey is calorie-dense and high in sugars, so it should be consumed in moderation
Glycaemic index:
Sugar: Sugar has a high glycaemic index, meaning it can cause rapid spikes in blood sugar levels when consumed
Honey: The glycaemic index of honey can vary depending on factors such as its floral source and processing. Generally, honey has a lower glycaemic index compared to table sugar, but it still affects blood sugar levels and should be consumed in moderation by individuals with diabetes or those monitoring blood sugar levels.
Myth #7. Eating mostly salads and greens will help me maintain a healthy weight
Eating salads and incorporating plenty of greens into your diet can indeed contribute to maintaining a healthy weight, but it's just one part of a balanced approach to nutrition. Salads and greens are typically low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories overall. Additionally, they are rich in vitamins, minerals, and antioxidants, which are essential for overall weight.
However, it's important to ensure that your diet includes a variety of foods from all food groups to meet your nutritional needs. Simply eating salads and greens alone might not provide all the nutrients your body requires for optimal health. Incorporating lean proteins, healthy fats, whole grains and other fruits and vegetables into your meals can help ensure you're getting a well rounded diet.
Furthermore, portion control and overall caloric intake also play crucial roles in weight management. While salads and greens are nutritious choices, consuming them in excessive quantities or loading them with high-calorie toppings like creamy dressings, cheese, croutons or sugary sauces can negate their benefits and lead to weight gain.
Myth #8.Fresh fruits and vegetables are always healthier than canned, frozen or dried varieties
There’s little difference between fresh and frozen produce, nutrient-wise. Canned produce tends to undergo a lot more processing, but remember that cooking is a form of processing too. Overall, fresh and frozen produce might be more nutritious than canned produce, but eating enough whole-food fruits and vegetables is more important than how they are processed.
Myth #9.Plant milk is healthier than dairy milk
There’s a perception that plant-based milk, such as oat, almond or rice milk are more nutritious than cow’s milk. Consider protein: Typically, cow’s milk has about eight grams of protein per cup, whereas almond milk typically has around one or two grams per cup and oat milk usually has around two or three grams per cup. While the nutrition of plant-based beverages can vary, many have more added ingredients — like sodium and added sugars.
Myth #10. Eating healthy is expensive
Many people believe that eating healthy can be expensive, but this isn’t necessarily true. In fact, following a healthy, well-rounded diet can save you money in the long run.
Stick to seasonal produce - Seasonal fruits and vegetables are often fresher, more flavourful and more affordable than foods that are produced our-of-season
Practice meal planning - Try creating a weekly meal plan, drafting a shopping list and setting aside a specific time to prep your meals for the week
Cook at home - Cooking your food at home instead of dining at restaurants or purchasing prepackaged meals is one of the easiest and most effective ways to eat healthy on a budget
Eat more plant-based proteins - Plant-based proteins like beans, lentils, chickpeas and tofu are often much cheaper than animal proteins like meat, fish and poultry. Keep in mind that eating more plant-based proteins doesn’t mean you need to become vegan or cut out animal products from your diet altogether
Check for deals - Most grocery stores offer weekly deals and discounts
Purchase frozen fruit and veggies - If you have a hard time using up all your fresh fruits and veggies before they start to go bad, consider getting some frozen produce. It’s an excellent alternative
Shop smarter - Write a list ahead of time and shop when you are calm and on a full stomach
Conclusion
In conclusion, separating myths from facts in nutrition is essential for making informed choices about our health and well-being. While popular beliefs and trends may offer quick fixes or seem appealing, it's crucial to rely on scientific evidence and expert guidance to ensure we're nourishing our bodies properly. Let’s embrace a balanced approach to nutrition, rooted in scientific evidence and tailored to our individual needs, to promote lasting health and well-being.
Zuzana Imrichova
Body Coach, Life Coach & NLP Practitioner
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