A diet myth becomes popular without any scientific studies to back it up. Behind most food and nutrition myths, there is a kernel of truth. We need to seperate the science from the silliness. A lot of misconceptions float around in the kitchen, and you need to seperate the facts from fiction.
Myth – Margarine is healthier than Butter
Fact – The most important difference is that butter contains saturated fat and margarine contains Trans fats. Margarine is prepared by the hydrogenation of vegetable oils, so it have the high level of trans fatty acid which may cause heart disease by raising levels of LDL (bad cholesterol) and lowering levels of HDL (good cholesterol). Thus, it can be concluded that, margarine is not the healthy alternatives of butter.
Myth – Eating carbohydrate is unhealthy
Fact – Carbohydrates, an important source of fuel, essential nutrients, and dietary fiber, important part of a balanced diet. Only simple refined carbohydrates are bad for you. Complex carbohydrates are healthy as they often contain more vitamins, minerals, and fiber than simple carbohydrates.
Myth – Potatoes are unhealthy
Fact – Potatoes are a popular high-carb food that provides several healthy vitamins, minerals, and beneficial plant compounds. Potatoes are a good source of several vitamins and minerals, including potassium, folate, and vitamins C and B6. Potatoes usually rank high on the glycemic index (GI), making them unsuitable for people with diabetes.
Myth – Ghee is bad for your health
Fact – Ghee is a rich source of Omega-3 fatty acids which decrease bad (LDL) cholesterol. Cow’s ghee is a natural antioxidant which eliminates free radicals. Ghee aids in boosting immunity, promotes gut health, keeps your hair and skin healthy, lubricates joints and strengthens our bones. Having too much of ghee can turn it into unwanted fats and is bad for your health.
Myth – Salt is bad for you
Fact – Salt is the major source of sodium in our diet. Sodium is an electrolyte the body requires to balance intracellular and extracellular fluids. It also plays a major role in normal nerve and muscle function and relieves muscle cramps. However, sodium can be harmful when consumed in excess.
(Read more about —> How much sodium should you have in a day?)
Myth – The best time of the day to eat fruit is the afternoon
Fact – The truth is that any time of the day is a great time to eat fruit. There is no evidence that you should avoid fruit in the afternoon or around meals. Fruits are healthy, nutritious and weight loss friendly foods that can be eaten throughout the day.
Myth – Eating Fat makes you Fat
Fact – Even though avocados, walnuts, olive oil, and other healthy fats are full of body-boosting benefits, there’s still this weird fear that eating fat is going to make you fat, even though it’s a total myth. It will be beneficial for you because good fats always help in the absorption of fat-soluble vitamins like – A, D, E, and K. Not only this, it will also accelerate your weight loss, by boosting your metabolic rate. It is good for glowing skin, hair, heart, liver. Foods containing Trans fats and saturated fats are bad for your health.
Myth – You can drink alcohol as much as you want
Fact – Red wine can raise HDL (good cholesterol) when ingested in moderation, and it is good for your heart. But, this does not mean that you can drink as much as you want. Heavy and frequent alcohol usage can cause liver disease, memory loss, and increased risk for depression, weight gain, and addiction.
Myth – Chocolate is bad for you
Fact – The cacao bean contains powerful antioxidants that may help to prevent inflammation. Consuming dark chocolate can improve several important risk factors for heart disease. The darker the chocolate and the more cacao it contains (by percentage), the healthier it is. Of course, this doesn’t mean you should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat. You can have a square or two. If you want the benefits of cocoa without the calories in chocolate, consider making a hot cocoa without any cream or sugar.
Myth: Gluten is bad for you
Fact – A gluten-free diet is the only option for people with celiac disease, severe gluten intolerance, as they cannot digest gluten at all. So, Gluten is only bad for health if you are a celiac. Now, many people without this condition are ‘going gluten free’ because they believe it is a healthful option. Avoiding foods that contain gluten can lead to deficiencies in essential nutrients, including iron, calcium, fiber, folate, thiamin, riboflavin, and niacin. Many gluten-free products are low in fiber. Avoiding whole grains can lead to a lack of fiber. People who opt for a gluten-free diet need to plan carefully to avoid nutritional deficiencies.
Myth – Skipping meals will help you to lose weight
Fact – Skipping meals is not the key to effective weight loss. In fact, it can have the opposite effect on metabolism, leading to weight gain.
Myth – Brown sugar is healthier than white sugar
Fact – There is no difference between brown sugar and white sugar. Both are empty calories and will lead to fat deposition and weight gain. Opt for jaggery, honey or maple syrup as sweeteners in your daily diet instead!
(Read more about –> Jaggery-The best sugar alternative)
Myth – Avoid eggs because of their cholesterol content
Fact – Eggs don’t actually contribute to high cholesterol. In fact, eggs are a great source of many nutrients, including zinc and iron, antioxidants lutein and zeaxanthin, vitamin D, and the brain-boosting chemical choline. Keep cholesterol in check by monitoring saturated fat in your diet.