CARROTS help you see in the dark. Do not leave food on your plate. Use margarine instead of butter.
Most of us grew up with food myths and tales of old women like this.
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But are they all true? And how many of us still live our lives by them?
According to a recent study by Herbalife Nutrition, many of us still believe in traditional food myths.
We asked nutritionist Dr. Richard Allison to debunk some of the most commonly believed food myths and set the record straight on nutrition.
Myth 1: Don’t skip breakfast
Nearly two-thirds (66%) of Britons believe they shouldn’t skip breakfast, but according to Dr. Allison, this is actually the body’s first chance to refuel after sleep. … apparently …
He said: “You need to replenish the glycogen stores that provide energy to your body and muscles.
“Skipping breakfast often leads to decreased physical activity because the body lacks the energy supply it needs for exercise and efficient exercise.
“But it also depends on your lifestyle.
“For example, someone who works out first thing in the morning may not eat their first meal of the day until about 10 or 11 am.
“So whether this is training, work, or other aspects of your lifestyle, it’s important to tailor your intake to your individual needs.
Myth 2: The fresher the food, the more nutritious it is
A majority of people (59%) believe that fresh fruits and vegetables are more nutritious than frozen foods.
According to Dr. Allison, those people aren’t all that wrong.
However, frozen foods are not completely devoid of nutrients.
“In principle, fresh foods appear to be more nutritious, but many essential nutrients can also be preserved with the ‘flash freezing’ technique,” explained Dr. Allison.
Myth 3: Certain foods help burn fat
More than half of Britons (54%) believe certain foods can help stimulate metabolism or curb appetite, according to a survey.
“All foods stimulate metabolism, but some types of foods, such as chili peppers, can have a greater impact on metabolism than others,” explained Dr. Allison.
Eating these foods may help you lose weight, but the most effective way to lose weight is to maintain a calorie deficit, Dr. Allison said.
To achieve a calorie deficit, you need to eat and drink fewer calories than you expend.
“Certain foods can help you achieve this by making you feel fuller for longer,” he said.
“Nuts are one of these satiating foods and are extremely nutritious as they are rich in protein and good fats that are beneficial in offsetting hunger pangs.
Myth 4: Fasting Makes You Lose Weight Faster
One in three people (36%) believed that fasting would speed up their weight loss journey.
Partly this is true. When you follow a fasting diet, you naturally consume fewer calories than you normally would, or no calories at all for a period of time, resulting in a calorie deficit.
At the same time, reducing your calorie intake can change the way your body burns and stores fat, Dr. Allison explained.
“This may not be sustainable in the long term. Your body risks going into starvation mode, and there are a lot of risks with that,” he said.
Myth 5: 6 small meals a day is better than 3 large meals
About a third (36%) believe this to be true, and while it’s not technically wrong, it’s also not exactly right.
“Eating six small meals a day may be a better approach to avoiding unhealthy snacking.
“But as long as the nutritional intake of three large meals and six small meals are the same, there shouldn’t be much difference in which one is the best option.
“The key factor in weight loss is total calorie intake, not meal frequency.”
Myth 6: Egg white is more nutritious than egg yolk
Egg yolks and egg whites are both highly nutritious, but in different ways, explained Dr. Allison.
This means that 29% of people who believed egg whites were more nutritious than egg yolks were wrong.
“Egg yolks are actually more dense in nutrients than egg whites, mainly because egg whites are primarily composed of water.
“Egg yolk itself is a high-calorie food, containing 322 calories per 100g, but egg white is relatively low in calories.
Myth 7: Low-fat foods lead to a healthy, lean bodys
About 29% of people believe the myth that following a low-fat diet is better for you.
In fact, if you follow a very low-fat diet, you run the risk of being deficient in certain vitamins.
“It can affect the functioning of the immune system and reduce the body’s ability to heal itself,” Dr. Allison said.
“We recommend that you include more healthy fats in your diet by avoiding saturated fats and including more fish, nuts, seeds, and vegetable oils such as avocados and olives.”
Myth 8: As long as you exercise, you can eat as much as you want
About a quarter (26%) said they believed they could eat whatever they wanted as long as they burned themselves with the equivalent exercise.
However, Dr. Allison says this is very difficult to put into practice.
“The truth of the matter is that if you’re on a ‘eat whatever you want’ diet that burns too many calories too quickly, especially if you eat processed foods that have minimal nutritional value. , is incredibly difficult to eat. It burns so many calories,” he said.
“Relying solely on exercise and ignoring the body’s need for nutritious food is an unsustainable approach.”
Myth 9: Protein should be consumed immediately after training
About 26% of protein enthusiasts believed that protein should be consumed immediately after a workout to be effective.
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However, Dr. Allison said any time up to eight hours after a workout is a good time to drink a shake.
“After a workout, the body attempts to rebuild glycogen stores and repair and regrow those muscle proteins.
“During times like these, it’s especially important to get protein, because with the right nutrients, your body can rebuild and recover much faster,” he said.
“Although it is often recommended to consume protein immediately after exercise, the body’s ability to build muscle increases in the hours following exercise, so for most people, an adequate amount of protein is consumed daily. to take precedence over timing.”
Myth 10: Carbs are bad for you
Studies suggest that one in four Britons (25%) avoid carbohydrates when trying to lose weight.
However, Dr. Allison says carbohydrates are essential, especially when exercising.
“It’s important to replenish your core muscle glycogen stores with carbohydrates during training because these stores are depleted during exercise.
“And carbs are good for you in many ways. For example, consuming carbs later in the day can help promote good sleep.”
“But it’s not a one-size-fits-all approach and should be considered on an individual basis.”
Myth 11: supplements not working
A survey found that 21% of Britons don’t think vitamin supplements work.
“In an ideal world, we would all be able to get the levels of nutrients we need from our diet every day, but this is not always possible.
However, according to global estimates, only 20% of the population meets their omega-3 fatty acid targets, and very low blood levels of these are common across Europe.
“That’s why supplements help,” he adds.
“There are also certain groups that may benefit from supplements. These include those trying to lose weight, athletes, vegans, vegetarians, and premenopausal women.
Myth 12: no supplementssafety
Most dietary supplements are regulated under the Food Act. Food legislation is based on the principle that products must be safe for consumption and must not be labeled misleadingly.
However, 19% thought the supplement was unsafe.
“Before you buy supplements from a company, make sure they are regulated,” Dr. Allison said.
