Eight nutrition myths (and why they’re wrong)

1. You need to cut carbs to lose fat

This is a common myth surrounding the idea of ​​consuming carbs.

Carbohydrates are an important part of a balanced diet. Choosing “complex carbs” over “empty carbs” is the best way forward. Complex carbohydrates provide the body with essential nutrients and energy, as well as B vitamins.

They’re packed with fiber and you digest them more slowly, which means they keep you full longer.

‘Empty, or ‘simple’ carbs provide fewer minerals or nutrients and are considered ‘refined’ as opposed to unrefined, nutrient-dense carb options.

Examples of complex carbohydrates are legumes, beans, whole grains and vegetables.

Simple and complex carbohydrates are converted into glucose (blood sugar) in the body and used as energy.

Bad or simple carbs include refined sugars and grains that have had all the bran, fiber, and nutrients removed, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals.

Complex carbohydrates are not fattening at all; therefore they can be included in a weight loss diet.

They are full of dietary fiber. They help manage blood sugar levels, as well as promote digestive health.

2. Eating well takes time

It’s all about being organized, with a little knowledge and know-how. Cooking in bulk is the answer. Making enough to do four or more servings will help offset some of the negative associations with eating well and how much time it takes.

Having the right ingredients in the kitchen and setting aside a few hours per week can help. For example, why not make soup, curry and stew all at once?

They all need onions, garlic, and some greens, so it’s a great way to cook all three. You can make 12 meals in two hours with three different choices. Win-win!

It’s all about timing and being organized. Having the right and healthy ingredients at home is very important to make the best food choices. So think healthy, get organized, and set aside some time.

3. Snacking is bad for you

It all depends on what you’re snacking on and when you’re snacking.

Late night snacking isn’t the best for digestion and can impact a good quality sleep.

However, snacking in the afternoon when we are sluggish and have to continue work, for example, can actually be beneficial.

Although, as mentioned, it also matters what you decide to snack on.

Reaching for cakes, cookies, bread, chocolate, pastries and pies will not sustain you.

They may provide instant gratification and energy for a moment, but they will not provide any nutritional benefit or maintain a steady supply of energy throughout the following hours.

Bad snacking can make us more tired and depleted. Good snacks to choose from in times of need include oats, humous cookies, apples, peanut butter, nuts and yogurt.

4. Difficult to find nutritious food sources

This is not right. Every supermarket has a fresh fruit and vegetable section.

They also have a variety of whole grains, beans, nuts, beans and lentils.

Supermarkets also have a variety of fish and meat which are healthier choices, the kind you buy without being overly processed and covered in creams and sauces with high calorie content and bad fats.

There are also other places where you can buy your favorite delicious and nutritious groceries such as your local Asian supermarket, local health food store, local farm shop or food market.

Another option is on Amazon where you can get lots of ingredients that are hard to find anywhere else.

5. We can get nutrition from food alone

This is true, but only to a certain extent. If we eat a balanced diet consisting of complex carbohydrates, essential fats, and nutrient-dense protein and fiber, we should, in theory, meet our nutritional requirements. However, if you are a vegetarian it may be more difficult to obtain more B vitamins from our diet, therefore, for some people, supplementing with B vitamins may be advisable for a period of time.

For those who are vegan, it can sometimes be difficult to get dense protein from our diets, and getting the recommended nutritional intake of protein may prove more challenging. Pea protein is a great way to increase our intake for example.

Vitamin D, which is basically a hormone, is hard to get from food alone, which is why we depend on the sun to provide us with the adequate levels we need for many health functions, including the absorption and utilization of calcium and phosphorus, which are essential for maintaining bones. strong and healthy.

Sometimes, depending on where we live geographically, we may need to supplement our vitamin D to reach optimal levels.

6. Low-fat or fat-free foods are better for you

This is a smart marketing strategy to sell more food with that title or claim.

Often in these cases where fat is removed or something is ‘free’ of something that is considered negative, they are replaced with other nasti to compensate for the lack of fat.

Some fats are good for us. For example nuts, seeds and fish. Then there are bad fats, like red meat and ice cream.

So when choosing fats, choose good fats as part of a balanced diet and avoid bad fats whenever possible.

7. Nutritious food is expensive

Several countries that are considered to be still developing have the most nutritious and balanced diets. Take India as an example. If we can buy and store in bulk, it can help lower the cost of everyday kitchen items, such as beans, nuts, and seeds.

Some of the richest countries in the world have the poorest diets. Take America for example — an estimated 40% of the American population is obese. It’s about knowing where to source ingredients, how to cook food, how to cook large quantities, and how to store food.

All these little tips can help you eat healthier, more affordable and more sustainably.

8. Eating well is complicated

It’s as complicated or as simple as you want. As long as you can focus on healthy fats like nuts, seeds, olive oil, fish and avocado, as well as the complex carbohydrates mentioned earlier and eat good sources of protein, be it meat, fish, dairy, nuts, beans legumes, you should, as a result of these food choices, eat well.

I love this quote from French chef Auguste Escoffier: “Good food is the foundation of true happiness.”

So choose your food wisely.

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