It’s almost impossible to open a magazine, watch social networks, or even chat with friends, without receiving advice on food and nutrition, whether you like it or not. And everyone claims to have heard the advice of the “experts”. How can you distinguish facts from fiction?
Here are the worst tips and misconceptions about nutrition that we hear and read constantly:
Do not eat bananas and carrots, they are too sweet!
Yes, it is true that some plants, such as bananas and carrots, have a higher percentage of sugars and carbohydrates than other fruits and vegetables, but be realistic, nobody gains weight by eating a lot of carrots.A small banana contains 23 grams of carbohydrates and, compared to a small apple that contains 21 grams of carbohydrates, does not look huge.
You should probably eat several servings of fruit so that the amount of sugar is comparable to that contained in a single piece of cake or a bunch of cookies. In addition, most fruits contain fibers that slow down the digestion of carbohydrates.
If you want to lose fat, you should look at the total amount of carbohydrates and sugars ingested for a whole day. It is not only important not to consume too much fruit but also to reduce calories from refined foods and junk food.
Avoid gluten at all costs!
If you are not suffering from celiac disease or gluten hypersensitivity, a gluten-free diet is not only unnecessary, but it can also lead to obesity and unhealthy consumption of artificial ingredients.
The problem is that most people consume gluten by eating too many foods such as cakes, white bread and foods containing white flour. People think they can consume unlimited amounts of gluten-free biscuits, but again, a biscuit is still a cookie. Gluten-free products also contain sugar, fat or calories. They contain the same amounts of sugars and calories as their versions with gluten.
If you want to reduce gluten, make sure you eat less pasta, cakes and bread.
Discard the egg yolks
The most recent research shows that there is no direct link between eating eggs and an increased risk of heart disease. On the contrary, eating a whole egg a day reduces the risk of stroke. Eggs also contain antioxidants that help fight inflammations, vitamins D and B12 and minerals such as selenium, zinc and iron.
A calorie is a calorie, just keep counting
Although it is important to pay attention to the amount of calories you consume per day, 100 calories from muffins do not match 100 calories from chicken breast or avocado.
These foods do not offer the same nutritional value (muffins contain 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 the friends of your body. Without them, your body would not work at all.Conversely, it has been proven that dieting low in fat and high in carbohydrates can fatten you.
About 30% of your day’s calories should come from fats (healthy fats) for you to be healthy.This means that at each meal you need fat. Peanut butter on whole bread, for breakfast, nuts for your snacks and avocado for lunch, for example.
Low-fat foods usually contain more sugar, which means that the feeling of satiety will disappear quickly and you will feel the need to eat again.
In conclusion, be sure to check your health and diet information before you take them for granted. And remember that quantity is just as important as content.