There are many myths about food and nutrition circulating in the media nowadays. What is true and false in that jungle of dietary advice and fad diets? It is not always easy to know.
In this post we will try help you right by debunking five of these common food myths.
1. Fruit makes you fat
It is true that a high intake of fructose (the sugar found in fruit) in its pure form can lead to weight gain. When fructose is ingested as a beverage (soda, juice etc.) you can easily ingest large amounts of energy without feeling satiety (the signal that usually makes us stop eating). And excessive energy intake can cause weight gain.
Fresh fruit and pure fructose will not have the same effect. Fresh fruit often contains small amounts of fructose and it also contains satiety promoting fibers. This makes it more difficult to consume excess energy.
2. Skimmed milk contains less nutrients than whole milk
Skimmed milk contains the same amount of nutrients as whole milk. The only difference is that it contains less fat and thus less energy. In many countries the skimmed milk is fortified with A and D vitamins and therefore the concentration of these vitamins is higher in skimmed milk than in whole milk.
3. Vegetables and fruits contain less nutrients than before
There is no evidence that the concentration of nutrients in vegetables and fruits has decreased in recent times. When comparing analysis data from a few decades ago with current data no difference has been detected. A well balanced diet will provide you with all the nutrients you need and for most people (except those with specific medical conditions) no supplements of vitamins and minerals are needed.
4. Vegetable oils are converted into trans fat when used for frying
A vegetable oil that is heated in a pan does not get converted to trans fat. Some oils can however decompose since they cant withstand high temperatures. The best oils for frying are olive oil and rapeseed oil.
5. Sweeteners are harmful
Sweeteners are often used in «light» products as a substitute for sugar for. This is to give a sweet taste to the product but avoiding the calories and the negative effects of sugar.
Some of the sweeteners which are frequently used (as sucralose, aspartame) can be detrimental when ingested in large quantities. But a very high consumption over a long period is required to reach levels that would damage health. However there is a problem with the products containing sweeteners. That is that they increase appetite and can cause us to eat more than normally. Therefore it is good to limit the intake of sweeteners when you whant to loose weight.
Are you interested about nutrition and would like to learn more?
Check out the Certified Nutrition Coach course at IPTA – International Personal Training Academy