7 Timeless Healthy Eating Myths It's Time to Say Goodbye

The number of diets that exist in the world is incalculable. It is comparable only to the number of theories about where the aliens went or why a sandwich always falls butter side down.

But some postulates of modern dietetics invariably migrate from one diet to another and calmly survive any medical revolutions. For example, statements about the harm of sugar, fractional nutrition and that breakfast should be the main meal of the day.

WE have selected several of the most common myths about healthy eating and for each of them - a number of studies that refute them. If not completely, then at least partially.

MThe idea that saturated fats are harmful and lead to premature death dates back to the 1970s, when a major study conducted by scientists from several European countries showed that men who regularly consumed saturated fats had a shorter life expectancy than those who limited their consumption.

Critics already noted that the study did not take into account other factors, such as smoking, sugar consumption, and exercise.

Since then, many studies have shown that saturated fats, of course in reasonable amounts and from organic sources, are beneficial to health.

They act as raw materials for the construction of cell membranes and the production of many hormones, without which the body cannot function normally, They say researchers.

In addition, according to to this Research has shown that saturated fats have beneficial effects on brain function.

Doctors note that 15-20 g of saturated fat per day is enough.

Healthy sources of saturated fat include eggs, coconut oil, butter, and beef.

No there is not as much evidence to support this point of view as we would like. The important argument that the more often you load the stomach, the more calories it spends on processing food, is still not refuted by anyone. And it really matters for those who want to lose weight.

However, the proponents of fractional nutrition seem to have no other arguments. One of the sensational studies several years ago showedthat the total volume of food eaten during the day determines the overall metabolism and affects appetite levels and fat deposition.

If you eat too much, it doesn't matter whether you eat it in three meals or, say, five, the researchers said.

There is also a more radical point of view - some researchers they think, that the more often you eat, the less chance your body has to burn the fats that enter the body. Because they have a negative effect on metabolism.

TThis is the conclusion that can be made after reading many recommendations from modern nutritionists. Sometimes, giving up salt is declared to be almost the key factor in prolonging life.

In fact, many modern studies refute this myth. In particular, the results this Research that lasted more than 10 years and assessed the health of more than 10,000 patients shows that there is no direct link between salt consumption and reduced life expectancy.

If a person does not exceed the normal norm (2-3 g of salt per day), nothing terrible will happen, say the researchers. The myth about the harm of salt is associated with its consumption at a level of 9-10 g per day, which is typical for residents of modern megacities.

They rely too much on semi-finished and ready-made products, scientists explain. Those who cook for themselves and salt "to taste" practically do not risk anything, researchers claim

At the same time, an overly fanatical perception of the idea of the harm of salt can be fraught with almost anythingOgreater consequences than its excessive consumption. Thus, a large study conducted under the auspices of the World Health Organization in 2014, showed, that by giving up salt, you can cause serious harm to the immune and cardiovascular systems.

WITH ever since sugar was declared the main source of so-calledempty calories, nutritionists from all over the world are waging a fierce war against it. And so far they are losing.

Empty calories are foods that have little biological value but are a source of extra calories. In addition, sugar affects the insulin levels in the blood, and as a result, the more sugar you eat, the more you want it.

Sugar is the main culprit when it comes to diabetes, metabolic disorders and many cardiovascular diseases.

However, some recent studies suggest that it is not all bad. In small doses, sugar is not provides negative impact on the body of a healthy person who does not neglect physical activity, researchers claim.

And of course, teeth. They need to be brushed to avoid caries, for which sugar is like gasoline for a fire.

You shouldn't give up sugar. But you should limit its consumption to 50 g per day. And this includes all the food products that a person consumes during the day - including bread, sauces, fruits.

RWe are talking about his famous proverb, which says that one should “eat breakfast oneself, share lunch with a friend, and give dinner to an enemy.”

Doctors unanimously claim that breakfast is the main meal of the day. Of course, you should have lunch too. But you can skip dinner. In any case, you shouldn't eat shortly before bed. These are the traditional recommendations.

But according to recent research, this principle seems a bit far-fetched. For example, the researchers did not found There is no evidence that the breakfast-first principle makes a difference for those looking to lose weight.

Another study showed, that, on the one hand, a hearty breakfast does indeed promote weight loss, but those who start eating later in the day have better metabolic rates, and their bodies process fats better.

In practice, this leads to a simplified task of obtaining the “dry” muscle mass that many fitness and bodybuilding fans dream of.

Another study shows that skipping breakfast can act as a "mini-fast" for the body in some cases, helping to cleanse it of the effects of a heavy dinner.

MMany call them almost the main source of cholesterol, as well as a serious harm to the health of the cardiovascular system. Two eggs a day. Or even one. This is the limit of what common diets allow.

Meanwhile, the situation is not as bad as it may seem. Some recent studies confirm that eggs are not really to blame.

For example, This Research shows that eggs do more good than harm to the body. They are a source of iodine and phosphorus, which are necessary for the healthy development of bones and teeth. In addition, eggs contain vitamins A, D, B And E.

And according to to another According to a recent study, eggs are able to activate the production of serotonin, also known as the happiness hormone.

Of course, this does not mean that you should eat dozens of them. Several eggs a day are enough to get the necessary benefits for the body. Only those who already have problems with cholesterol levels in the blood should be wary of eggs.

AND the dairy industry is right here. Supermarket shelves are bursting with low-fat kefir, yoghurt, milk for every taste. More precisely, taste is a strong word. Only a person deprived of taste buds can fail to understand that the taste of dairy products is largely due to their fat content. However, what won't you do for the sake of a slim figure and hypothetical longevity.

Meanwhile, new research does not support the widely held theory that high-fat dairy products are linked to the risk of obesity and subsequent health problems.

For example, this study, which lasted for more than 10 years, shows that there is no evidence of this connection. As well as this one, the results of which directly show that there is no such connection.

Doctors point out that the difference between "fat" and skim milk is only 2% of fat content. In reality, the body will feel this difference only if you drink tens of liters of milk per day.

Source: http://m.nv.ua/project/foodmyths.html