False nutrition beliefs: some are folklore, others are misunderstanding

Nutrition

is a science that researches food nutrients, how the body uses them, and the relationship between diet, disease and health, through which experts use insights from molecular biology, biochemistry and genetics to understand how nutrients affect the body, also focusing on how people use food choices And what happens if a person has too much or too little of a nutrient; In order to reduce the risk of developing diseases associated with the balance of food intake and the provision of the essential nutrients that the body needs, The basic principles of nutrition for a healthy and balanced diet include; Eat a diet rich in vegetables, whole grains , legumes and fruits, and choose lean or low-fat protein sources, in addition to limiting your intake of sweets , soft drinks and foods high in added sugars such as; Protein and carbohydrates and finally adding a little good fats to all meals and snacks.

False nutritional beliefs: some are popular legacies, and the other is a misunderstanding

Behind most of the myths of food and foods is a separating core separating dietary myths and beliefs from the truth, thanks to science and scientific research. Some myths fade away quickly, but there is what remains of them repeated and stuck in the minds, as most beliefs and nutritional misconceptions are more tempting than the truth, but according to what is reported For Pediatrics Professor Thomas Ayoub of Albert Einstein College of Medicine in New York; It indicates that eating a healthy and balanced diet, exercising and getting an adequate amount of sleep; It is the best path to fighting diseases and maintaining a good body health, despite the multiplicity of nutritional beliefs and myths, but it provides a real benefit in seeking to reach true nutritional wisdom and thus; Maintaining a healthy body, There are many common nutritional beliefs in their sources, but regardless of that, what are the most common beliefs and what is their reality? This will be explained by the following lines:

Eggs are bad for heart health

Eggs contain a high amount of cholesterol in the yolk, about 211 milligrams per large egg. In fact, cholesterol is a fatty substance that contributes to clogging the arteries and leads to a heart attack , but on the other hand, epidemiological studies have shown that Most healthy people can eat an egg daily without any health problems, because the cholesterol consumed does not have a significant effect on raising the level of cholesterol in the blood, and the direct cause of heart disease is saturated and trans fats, which have a great effect on the level of cholesterol in the blood and according to the fat contained in the egg Saturated around 2 grams, and being lacking in trans fats, they do not pose a risk to heart health.

Apple cider vinegar helps lower blood sugar

Apple cider vinegar is considered a spice or a healthy spice, but recently it has been rumored that it is supernatural and there have been claims on the Internet about apple cider vinegar, but the truth is that it has no basis in truth. However, research indicates that adding vinegar to the meal can help Reducing the sugar level in the blood after eating, but research has shown that this ability is likely to be for any type of vinegar, and there is nothing about apple cider vinegar only and urging it to be consumed, and that is why there is no objection to adding it to food to provide many Among the health benefits of the body, but in return it should not be believed that it is a magical and effective remedy for all health problems.

Eating at night causes weight gain

It is important to know that what is eaten is more important than what time it is eaten. That is, the nature of the substance consumed is the most important, many often associate night food with overweight and obesity; But the real relationship lies in the quality and nature of foods. Often many people tend to choose empty nutritious, unhealthy and loaded with harmful calories to eat them in the evening hours like popcorn and ice cream instead of choosing healthy and light varieties such as carrots, which leads to weight gain. Others: Extending the rate of abstinence in the evening hours and into the morning contributes to enhancing metabolism, reducing blood pressure and insulin sensitivity, which helps in weight loss.

Gluten-free desserts are healthier than regular desserts

A nutritionist at Texas A&M University Baylor College of Dentistry confirmed that gluten-free desserts are not healthier than regular sweets, on the contrary, they actually increase the caloric content and contribute to weight gain and obesity However; Gluten-free food is fine and healthy for consumption by celiac disease sufferers or those with gluten intolerance, but gluten-free sweets should be eaten in moderation and a healthy, balanced diet is essential. ^{[5 ]}

Breakfast is the most important meal of the day

It was previously believed that breakfast is the most important meal of the day and the factor that enhances the body's ability to start an active healthy day; But research has shown that this belief does not apply to all adults, as research has confirmed that skipping breakfast leads to a decrease in the amount of calories consumed, and skipping breakfast during intermittent fasting has been linked to many different health benefits such as; Improving blood sugar control and reducing inflammatory markers , and it should also be noted that this research does not apply to children and adolescents and those who need more nutrients, such as pregnant women or patients, because skipping meals negatively affects the health of the body. From the above, it should be noted that a person who is not committed to eating breakfast is not required to add it to the daily routine if the person does not feel a need for it.

Cholesterol-rich foods are unhealthy

Many people avoid cholesterol-rich foods due to the misconception about how dietary cholesterol affects heart health, but in general the inclusion of nutrient-rich foods and cholesterol such as eggs and full-fat yogurt in a healthy diet promotes overall health and a feeling of fullness, as well as provides nutrients that are poor Some foods eaten with it.

Fresh Foods More Nutritious

Fresh produce has more appeal than canned or frozen foods, but fresh food is not necessarily healthier and more nutritious. Fresh food is defined as anything that is cooked after harvesting, while frozen foods are ripened in vines, i.e. before it undergoes a minimum of processing before it is frozen. Fresh vegetables and fruits before freezing are subjected to a bleaching process with hot water for several minutes in order to disable Enzymes that cause a change in the color, flavor, smell, or nutritional value of foods.There is some difference between fresh and frozen materials in some nutrients, but in general the nutritional content is very similar, and the cooking process is a form of processing as well and is characterized by the multiplicity of methods used for cooking Which affects the content of nutrients and the bioavailability of foods, while canned products suffer from the problem of salt and added sugar as preservatives, the fact is that there is no significant difference between fresh and frozen products in terms of the nutrients present, and the fresh and frozen varieties are considered More nutritious than canned food, although it is advised to make sure to eat an adequate amount of vegetables and fruits, as this is more important than how to treat them.

Water Helps Weight Loss

There is no doubt that water enhances the vitality of the body but what is the truth of the claim that water contributes to weight loss In fact, this cannot be denied if drinking water distracts a person from going to drink high-calorie drinks, which leads to weight loss , while adding water to the diet followed does not change anything, that does not make a difference in weight nor In body fat.

Sugars cause overactive children

This myth is one of the most common nutritional beliefs, but it is not true at all. Most scientific research has shown that sugar does not cause hyperactivity or activity for all children, and that their hyperactivity may return to the exciting and active environment around them. That is, it is necessary to be careful about the amount of sugar that children eat, because excessive intake does not allow them to eat healthy, appropriate foods.

Coffee is harmful to health

The truth of this false myth was recently debunked, as it is a false belief of many; Drinking coffee in moderation, equivalent to 2 to 2 cups a day, is part of a healthy diet that reduces the risk of many health problems such as Type 2 diabetes, gallstones, disease

References [+]

1. ↑ "What is nutrition, and why does it matter?", www.medicalnewstoday.com, Retrieved 2020-06-08. Edited.
2. ↑ "What are the basic principles of nutrition and HIV?", www.webmd.com, Retrieved 2020-06-08. Edited.
3. ^ ^{أ ب} "The 13 Biggest Nutrition and Food Myths Busted", www.eatingwell.com, Retrieved 2020-06-08. Edited.
4. ^ ^{أ ب} "9 Common Food And Nutrition Myths Debunked ", www.sclhealth.org, Retrieved 2020-06-08. Edited.
5. ↑ "Popular diet myths debunked", www.sciencedaily.com, Retrieved 2020-06-08. Edited.
6. ^ ^{أ ب} "The Top 20 Biggest Nutrition Myths", www.healthline.com, Retrieved 2020-06-08. Edited.
7. ↑ "The top 20 nutrition myths of 2020", examine.com, Retrieved 2020-06-08. Edited.
8. ^ ^{أ ب ت} "Slideshow: Busted: Popular Diet Myths", www.webmd.com, Retrieved 2020-06-08. Edited.