Debunking 7 modern myths about healthy nutrition. Find out the truth about carbs, fats, sugar, supplements, gluten, and more for a balanced diet.Many healthy foods often fall victim to stereotypes: avoiding them becomes an unconscious habit. Perhaps the following 7 myths will help you change your view of your diet: eat more varied, tastier and at the same time – healthier!
Modern Myths About Healthy Nutrition
Plant milk is healthier than dairy products
There is an opinion that plant-based milk, for example, from oats, almonds, rice, is healthier than cow’s milk. This myth probably originated from popular advice for those who want to lose weight: if you are on a strict diet, it is important not to forget to take into account the calorie content of additives in coffee – both milk and sugar. But if we talk about health benefits, then cow’s milk can boast at least a higher protein content than its analogues, many of which contain various additives.
Fresh vegetables are better than canned or frozen ones.
Despite the popular belief that “fresh is better,” scientists have proven that frozen, canned, and dried vegetables can be just as nutritious as their fresh counterparts. Don’t think of hoarding as a poor person’s habit: pickled vegetables, for example, are good for your gut health. And fresh vegetables and fruits lose their beneficial properties when stored for a long time—freezing them helps them retain their benefits.
Fat is bad
When studies published in the late 1940s found a correlation between high-fat diets and high cholesterol, experts concluded that anything fatty was bad. Today, it’s clear that monounsaturated and polyunsaturated fats are not only healthy, but essential for providing energy, producing important hormones, maintaining cell function, and helping us absorb some nutrients.
Plant protein is incomplete
The myth is that plants are completely lacking in some amino acids, but in fact, plant foods contain all 20 amino acids, including the nine essential ones. But there is a difference, and it is that the ratio of these amino acids in plants is not as ideal as in animal products. Therefore, it is important for vegetarians to eat a variety of plant foods with protein throughout the day, rather than just one.
Potatoes should be completely excluded from the diet.
Nutritionists criticize potatoes for their high glycemic index, meaning they contain fast-digesting carbohydrates that can raise blood sugar levels. However, potatoes are rich in vitamin C, potassium, fiber, and other nutrients, especially when eaten with the skin. When combined with other foods, potatoes fit right into a healthy eating plan.
Soy products are of low quality
Soy once had an image as a cheap meat substitute, hence the “low-grade” aura. In fact, consuming soy-based foods and drinks, such as tofu, tempeh, edamame, miso, and soy milk, may provide health benefits. Soy products are a source of high-quality protein, fiber, vitamins, and minerals, which have been linked to a reduced risk of heart disease.
Weight loss success is only related to the number of calories
It is true that if you consume more calories than you burn, you will probably gain weight. And if you burn more calories than you consume, you will probably lose weight. But there is another important factor that those who believe that you can “eat everything” and lose weight forget. Above all, it is the quality of what you eat, not the quantity. If your diet consists only of ultra-processed foods, sodas, and sweets, you risk damaging your health before you can achieve your dream figure. On the contrary, switching to healthy foods without significantly reducing your calorie intake can help you lose weight.