For about six years now, I have been studying nutrition and its impact on quality of life and longevity. You have no idea how many myths I have dispelled in that time!
For some reason, we tend to believe what our grandmothers (whose experience with food is not at all relevant to the current situation) or advertisements said! Today I want to publish another article on this topic. The author, Michelle McMaken, an assistant professor of medicine at New York University School of Medicine and a practicing physician, talks about the food myths she encounters daily as she observes patients and those who become so because of their eating habits. Here's her story.
As a general practitioner, I see people with diabetes, high blood pressure, high cholesterol, heart disease and obesity on a daily basis. I also meet "healthy" patients whose eating habits gradually push them down a path filled with medical appointments and regular hospitalizations.
They say there are as many people as there are opinions. The issue of nutrition in this case is no exception. Of course, a work entitled Myths and Truths about Healthy Eating could take an entire book, if not several volumes. And it can be updated with new information and revelations on a regular basis.
I constantly remind my patients that their fork, or rather its contents, can be a more powerful tool than my prescription. Especially when it comes to preventing, preventing and reversing chronic disease. This conversation tends to expose some common misconceptions about food and nutrition. Here are four myths I hear almost every day from my clients.
Food Myths.
"I need to eat more protein."
Many people don't realize that they consume more than the recommended amount of protein each day, with most of it being animal products. Unfortunately, numerous studies show that animal proteins increase the risk of various cancers, cardiovascular disease, diabetes, Alzheimer's disease and kidney stones.
Plant foods are high in protein, and a diet based on whole plant foods actually provides exactly the amount of protein that makes up the recommended daily allowance-about 8-10% of total daily calories. This happens naturally when people eat a variety of, whole plant foods - no need to count grams of protein eaten!
And unlike animal protein, plant protein from whole foods does not cause cancer or other chronic diseases. Such a diet helps prevent many of the diseases we face today.
"I need to drink milk to have strong bones."
Many people a priori associate dairy products with calcium, strong bones and the prevention of osteoporosis (decreased bone density). Generations of advertising slogans have perpetuated this idea. However, studies show that not only does dairy products actually fail to improve human health, but they can also increase the risk of osteoporosis-related fractures!
Cow's milk contains female hormones (in large quantities), and usually antibiotics, pesticides, saturated fats and cholesterol - substances that definitely do not make us healthier. Studies show that dairy consumption is linked to the development of prostate, ovarian and uterine cancer, heart disease and premature death.
The best sources of calcium we get from the garden are white cabbage, broccoli, Chinese cabbage and Brussels sprouts. As a bonus, these vegetables are high in vitamin K, which is also important for strong bones.
Legumes are another great source of calcium because they are also rich in phytates, antioxidant compounds that promote better mineral absorption and thus protect bone density.
There's no need to specifically boost your intake of calcium sources; a varied plant-based diet based on whole foods will provide you with this trace element in adequate amounts.
"You need to avoid carbohydrates."
Many people mistakenly believe that they should avoid carbohydrates, particularly for weight management and diabetes control purposes. Instead, they focus on proteins - especially animals - and fats. Unfortunately, this approach actually increases the risk of chronic disease, death and deprives the body of the many nutrients that "carbohydrate" foods are rich in.
It is important to remember that not all carbohydrates are equal. Refined, highly processed carbohydrates can raise triglyceride levels, promote weight gain, and raise blood sugar levels. Whole plant foods, on the other hand, provide fiber, essential fatty acids, vitamins, minerals, protein and are an excellent source of energy. Beans, beans, vegetables, fruits, and herbs are healthy sources of carbohydrates. A combination of these foods is the optimal choice for weight loss, controlling diabetes and reversing heart disease.
Myths about sweets.
"You can consume sugar substitutes without fear."
Admittedly, you've sighed in relief when a jar of coveted jam didn't contain sugar. But this joy is premature. If you look closely at the label, in addition to a list of berries, fruits you find sugar substitutes.
Not sugar, which means the product is healthy and safe for the figure, you think. This is another nutrition myth. Yes, sweeteners are not sugar. But to call them healthy or safe for a slim waistline is impossible.
The end of the century before last, when German chemist Constantin Fahlberg invented saccharin, the first artificial sweetener, began a craze to replace traditional sugar with something else. It would seem that the positive properties are obvious - saccharin is sweeter than regular sugar (economical to use and cheap to sell and industrial use). However, saccharin does not like high temperatures - when heated strongly, it gives products a bitter taste and can cause diarrhea. Saccharin is banned from use in many countries.
Another synthetic sweetener found almost everywhere is aspartame. On the packaging of those products where this ingredient is present, you will find a recommendation to consume the product refrigerated and not subjected to heat treatment. The fact is that along with the positive aspects (aspartame contains no calories, is much sweeter than sugar, has no specific taste), there is one significant disadvantage. Aspartame produces a highly toxic substance methanol when heated. There is little benefit to the body from such a "cocktail".
The disadvantage of sucrates is about the same. This synthetic sugar substitute contains toxic fumaric acid.
With natural sugar substitutes, too, things are far from clear-cut.
Fructose is sweeter than sugar, has minimal effect on tooth enamel, does not require insulin for digestion, but at the same time tends to turn into fat, and when regularly exceeding the allowable rate (30 g) can provoke the development of cardiovascular disease.
Sorbitol in small doses (maximum 40 g per day) improves the microflora of the gastrointestinal tract. However, this sweetener is very caloric, and therefore can not be recommended for people who are watching their weight. In addition, if the permissible dose is exceeded, it can cause a feeling of nausea.
The situation with xylitol is similar. When a dose of 40 grams is exceeded, it can cause diarrhea. But if you stick to the norm, the sugar substitute is quite capable of preventing tooth decay (it is not for nothing that xylitol is included in chewing gum) and has a choleretic effect.
"Desserts labeled 'low-calorie,' 'fat-free' are not bad for the figure."
This is perhaps the most common myth about healthy eating. They say that the right desserts don't make you fat. It seems that the nonfat cottage cheese in the composition of the dessert, the absence of sugar instantly turn the treat from a figure-poisoner to a safe treat.
But, the "skimming" and "desugaring" didn't go away without a trace. Instead of sugar, the manufacturer most likely added a substitute (if natural), and compensated for the reduction in fat and, accordingly, the deterioration in taste with flavorings and flavor enhancers.
It is impossible not to take into account the psychological nuance: when we see a low-calorie dessert, it seems to us that instead of one pudding it is quite possible to afford two or even three, because the treat is low-calorie. Thus, not only will you not reduce the caloric content of your diet, but you are more likely to increase it.
Myths about healthy and good nutrition
"Healthy eating costs too much."
You don't have to go to specialty health food stores to find healthy foods. In fact, some of the healthiest foods are the least expensive, and they are available in most stores and at local farmers' markets. Beans, lentils, uncooked rice, kale, seasonal vegetables, and frozen vegetables tend to be inexpensive. Organic fruits and vegetables can be more expensive, but even non-organic plant foods are still much healthier and more nutritious than meat, chicken, fish, eggs, dairy products - whether they are organic or not.
Even though processed food and animal products can be bought cheaper, they are expensive in terms of the cost of later restoring your health. If you do save something now, you'll spend a lot more later on hospital bills and medical prescriptions! If doctors can help you at all.
"Eating right is very complicated."
One of the major myths about eating right is that it's a very technical and energy-consuming process. First, you are intimidated by the very act of going from your usual diet to eating healthy. Secondly, even if you know where to buy healthy products, you are probably worried about the fact that it will take a long time to prepare dishes from them (you want them to be really tasty).
In fact, there's nothing difficult about it. The body only needs help at first, then the right food will become a natural habit.
For starters, gradually add protein to your breakfast (lentils, beans, and nuts are rich in it). A small portion of protein - 20-30 grams - will greatly increase your chances of not falling off and reaching for junk food.
Take your snacks with you, rather than buying supposedly healthy snacks from vending machines. Nuts and unsweetened fruit can help you forget about feeling hungry until your next main meal.
Switch to whole foods. Remember, the less processed a product is, the healthier it is.
If you cannot give up sweets, replace them with relatively safe treats. For example, give up chocolate bars (with nuts, caramel and nougat) in favor of bitter chocolate high in cocoa beans. First, cocoa beans are an excellent antioxidant. Second, you're unlikely to eat a lot of bitter chocolate.
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