Thursday, 17 April 2014

10 False Myths on Food & Nutrition

Food is a topic that has attracted considerable interest throughout history. This interest, coupled with certain ignorance, has encouraged the development of numerous mistakes and myths about food, which have unjustifiably caused a change in behavior and food habits of many people.

Thus, there have been numerous foods to which have been attributed characteristics and properties due to false myths. "The fruits at the end of the fattening food", "taking a walnut morning decrease cholesterol levels" are some of the beliefs that are held as a result of numerous sources that lack the slightest scientific backing.


Since food is a biological as well as cultural fact, the beliefs and opinions have spread in our society, either transmitted by word of mouth through generations, or by the type of advertising to which we are subject.

But now, thanks to the scientific basis of that we have, it is possible to remove those beliefs, sometimes entrenched, drawing on the views and advice from real professionals in nutrition and health.

1. There are good and bad foods
FALSE: There is no perfect and complete food, nor is there an offending food. The sets and varieties are what determine the existence of a healthy and balanced diet. The right thing is to establish the specific proportions in the consumption of foods that allow achieving a healthy weight, but ensuring the maintenance of a good nutritional status.

2. Whole grains have fewer calories
FALSE: They often contain very similar amounts to non-comprehensive products. What really sets them apart is that whole grains have a higher amount of fiber. For example, both white bread such as whole provide the same calories. The advantage is that fiber improves intestinal transit and has a satiating power on appetite.

3. You need to take vitamin supplements
FALSE: It is normally sufficient amount of vitamins and minerals that are provided through a varied and balanced diet. There is no scientific evidence that high intake of vitamins in healthy people improve fatigue, appetite, and so on.

4. Fresh foods are more nutritious than frozen
FALSE: The cold from the fridge or freezer keeps food qualities unchanged, so a fish or frozen meat will not provide less nutrients than if you ate fresh.

5. Skipping a meal for slimming
FALSE: It is a bad habit. Experts recommend five meals a day, so we control our hunger-satiety system, since the spread intake per day in divided doses not get to the next meal with excessive hunger that would make us overeat. If you skip meals, your body thinks that it has entered starvation mode and slows down your metabolism and stores fat. When you want to lose weight, you want a faster metabolism, so skipping meals is a bad idea.

6. Coffee raises blood pressure
FALSE: This type of drink contains caffeine, and therefore exciting, but relatively little effect on the elevation of blood pressure compared to other nutrients, like salt, which if used in excess in the diet may be a factor in blood pressure levels.

7. Cholesterol, good and bad foods
MYTH: Any food is not good or bad depending on the amount of cholesterol it contain, there are more aspects to consider. Cholesterol is needed but the important thing is to avoid excess. Hence there are nutrients such as egg, which showed that besides containing cholesterol and proteins, it possesses lecithin, vitamins and minerals. This is a clear example of considering egg as a bad food when it is shown to have an important nutritional value. It is important to worry about excessive intake of cholesterol, but we cannot determine the health and mortality of this component, being more positive increase physical activity, limit consumption of snuff and alcohol, and so on.

8. Mixing carbohydrates and fat proteins
FALSE: It is the foundation of many diets decoupled calls, but has no scientific basis. It is very difficult to separate the foods according to the nutrients they provide, as each food is a mixture of nutrients.

9. My metabolism is very low and therefore I gain weight
FALSE: The calories you will need depend on age, weight and height, which is called basal metabolism. It is the muscle that is responsible for burning calories, so it is encouraged to exercise.

10. My excess water retention is causing weight gain
FALSE: Scientifically, both overweight and obesity are characterized by excess body fat, not liquids. Therefore it is advised not to use diuretics indiscriminately without the control of a specialist, as it can be harmful to health.