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In the field of
health and nutrition there are quite a few myths and often nutritional
professionals contradict each other when it comes to nutrition and the benefits
of certain foods. Next I will talk about healthy nutrition myths that have been
dismantled by scientific research.
• It is not healthy to eat lots of protein
Most people think that diet rich in protein
affects the kidneys and causes osteoporosis. The truth is that when you eat
protein, produce more calcium in the short term, but long term the protein
intake is associated with bone health improvement and decreased risk of
fractures. Studies have found no association between protein and kidney
problems.The risk factors leading to kidney failure are diabetes and high blood
pressure to conclude an appropriate consumption of protein helps prevent these
factors, which means that it lowers the risk of kidney problems. In conclusion,
as long as no health problems that require us to consume very little protein,
should not fear them but at the same time you don't have to eat in large
quantities.
• All calories are equal
A myth well ingrained
in the collective mentality is to suggest that any question relating to the
weight keeps the calories. Of course that all calories count, but equally
important are the foods you consume.Below we have three examples from which we
can realize that "not all calories are alike":
1. Glucose vs. Fructose
Its very possible
that fructose stimulate hunger, abdominal fat and promote insulin resistance,
compared to the same number of calories derived from glucose.
2. Long-chain fatty
acids vs. those with medium-chain
Fatty acids that have
medium-chain (such as those in coconut oil) increase your metabolic rate and
reduce hunger, compared with long-chain fatty acids.In conclusion, not all
calories are the same and different foods affect our bodies differently.
3. The Proteins
Compared to
carbohydrates, fats and protein intake can increase the metabolic rate,
reducing the feeling of hunger.
• Another myth is that most healthy diet is balanced and low in fat
In the ' 70s was born
fashion diet low in fat, about the same time as the obesity epidemic. Since
then and until today has not been demonstrated that such diets would be
effective, the conclusion being heavily based only on observations. As far as I know low-fat diet was tested by the
Women's Health Initiative. The study was conducted over a period of 7.5 years
and the findings were these:
-Diet has not
prevented the weight after 7,5 years have not found differences between the
control group and the one that kept diet.
-Diet has not prevented the appearance of
heart disease.
The only conclusion
reached shows that diet based on low consumption of fat has been tested and has
not worked.
• Everyone should reduce their sodium intake.
It is known that
sodium is an electrolyte important for body and that our cells need it so as to
maintain at a certain level. Otherwise, we cannot survive. Over the years it
was thought that sodium increases blood pressure, leading to an increased risk
of developing heart disease. Although the sodium grows a little short-term
blood pressure, studies have shown that reduction of does it bring benefits,
but on the contrary, we can increase the levels of triglycerides and
cholesterol. In conclusion, if you suffer from high blood pressure, you have to
avoid salt.
• Saturated
Fats raise levels of bad cholesterol and causes heart attack
Still survives the
myth that saturated fat raises cholesterol levels and heart disease.This idea
was based on the erroneous observational studies in the 70s. Since then, many
studies have reviewed the relationship between saturated fats and health and
arrived at the following conclusion:
-Saturated Fats increase the level of HDL
(good cholesterol) and turns the small LDL (bad cholesterol) in the large
particles of LDL, which are benign.
-There is no reason to avoid natural foods
that contain saturated fats.
-That there is no
association between saturated fats and cardiovascular diseases.
•
Another myth said that the coffee is NOT GOOD for health
In the past, the
coffee has had a bad reputation and it is believed that it was not beneficial
to our body.The truth is that the intake of caffeine, the stimulant active
compound from coffee can increase blood pressure in the short term. Despite these minor effects, studies show
that over the long term, caffeine reduces the risk of many diseases.The
conclusions of studies show that intake of caffeine:
-improves brain
functions
-it protects the
liver against cirrhosis or cancer
– helps us burn fat
-lowers the risk for
diabetes
-lowers the risk of
developing Alzheimer's disease or Parkinson's disease
Moreover, the coffee has many antioxidants,
which is why it is the single largest source of antioxidants.
• Eggs are high in cholesterol and can cause
heart disease.
Eggs have gained a
bad reputation due to the increased level of cholesterol-containing. However,
cholesterol in food does not necessarily contribute to higher levels of blood
cholesterol. It has been shown that the eggs would never cause harm to health,
on the contrary, studies have shown that eating eggs improves blood lipid
profile and increase the level of good cholesterol. Observational studies also
have found no association between egg consumption and heart disease.
• The myth of diets
based on low levels of carbohydrates
Diets based on low
consumption of carbohydrates were considered dangerous due to the increased
quantity of saturated fats, and it was believed that these diets increase the
risk of heart disease and other chronic disorders. Since the late 90s, there
have been many clinical studies done on the diet based on low consumption of
carbohydrates results showed that this diet:
- notice a weight
loss greater than the diets based on low consumption of fat
-reduced drastically
the level of triglycerides
-increased cholesterol
levels-improves blood sugar levels and insulin levels
-reduces blood
pressure
