People are probably fed up with lots of don’t-eat-this-don’t-eat-that expert advice on nutrition that floods every kind of media known to mankind. And so the food debate continues, certain myths could develop from unfounded arguments, but the big question is, “What is there to eat any more?”
A blog post shared by Anne Mauney, who is part of POPSUGAR select fitness, shows seven Nutritional lies people must stop believing and here it goes:
#1 It’s Healthier To Eat Egg Whites Rather Than Whole Eggs
Most people do not know that the egg yolk is where a lot of the nutrition is, the yolk contains over 40 percent of the protein in a whole egg — and more than 90 percent of the calcium, iron, and B vitamins.
It also contains all of the egg’s fat-soluble vitamins (A, D, E, and K). Plus, that extra fat will help to keep you full and satisfied for longer than you would be with just the whites!
But what about cholesterol? Research is showing that cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than we thought. In fact, moderate egg consumption (defined as one per day) has not been found to increase heart disease risk in healthy individuals. The 2015 Dietary Guidelines have also dropped the recommendation to limit cholesterol intake.
#2 Choose Fat-Free or Low-Fat Dairy And Other Products
When a product is artificially made low fat or fat free, it won’t be as satisfying, due to the absence of fat, which keeps you full longer. This can lead to overeating because you never feel satisfied. Also, artificially fat-free/low-fat items often have sugar and other fillers added — or you’ll add more sugar yourself because it doesn’t taste good without the fat. Same with fat-free yogurt. Next time, if you are a dairy fan, try a full fat yogurt — you’ll notice it’s much more satisfying and you don’t need nearly as much sweet to make it good. Same thing goes with products like peanut butter — go for the natural full-fat version to skip the additives and sugar and up the satiety factor.
#3 Yogurt Is A Healthy Breakfast
Yogurt can certainly be a healthy choice, but it depends on the products being used. Yogurt are really just dessert in disguise due to the large amount of sugar found in many brands. Look for a plain, full-fat Greek yogurt for a protein punch without added sugar, then add fresh fruit for sweetness instead and some nuts for healthy fat and staying power!
#4 Multigrain And Wheat Breads Are A Healthy Choice
Look for 100 percent wheat or 100 percent whole grain on the label, because unless 100 percent is noted, it’s likely just white bread with a tiny grain of something added — or with caramel color added to make the bread look darker. Even better, check that ingredient list. Is it short and full of things you recognize as real food? If not, put it back on the shelf.
#5 Diet Soda Aids In Weight Loss
If you think drinking a diet soda will help maintain your weight? Think again. Several large studies have linked artificial sweeteners to weight gain. (source)
Why? The research isn’t entirely decided, but artificial sweeteners seem to actually increase appetite and contribute to sweet cravings by training taste buds to favor sweeter flavors. It may also confuse the body’s natural mechanisms for regulating caloric intake.
I wouldn’t suggest grabbing a regular soda in its place (clearly real sugar isn’t good for us, either, especially in large quantities), but rather decreasing intake of diet sodas as well as other artificial sweetener sources, like sugar-free gum and other sugar-free products.
#6 Potatoes (AKA, Irish potatoes) Are Bad For You
Irish potatoes have gotten a bad reputation over recent years for being essentially empty in carbohydrates. Not true! White potatoes are packed with fiber, which helps keep you regular and aids in feeling full. They also have more potassium than sweet potatoes! A United State Department of Agriculture (USDA) study of potatoes recently found levels of phytochemicals that rival the amounts found in broccoli, spinach, and brussels sprouts.
So eat up!
#7 Coffee creamer is a healthy alternative to half and half or whole milk
The post suggest you drink coffee with real milk or a nondairy alternative like almond milk, coconut milk, or soy milk since the so called coffee creamer is usually packed with trans fat (hydrogenated oil, considered by doctors as unhealthy type of fat).