With this blog, we hope to help you demystify the rules of healthy eating. As with life, a healthy diet seems to truly be about balance. Eating a healthy, balanced diet of good nutritious foods is the best way to go.
Here are 10 common dieting myths and the truths that will set you on the path to a more healthy, balanced diet:
Myth: Some sugars are worse than others
As we blogged about recently, all sugar is simply sugar. Table sugar, agave, honey and high-fructose corn syrup add up to about the same calories. Your body absorbs all these types of sugar in similar ways. Rather than try to find the “best” sugar or avoid one kind of sugar, you should try to limit added sugars of any kind. This means sugary sodas, candy and other sweets.
Myth: Nighttime eating is more fattening
Many dieting methods will tell you not to eat after a certain time in the evening. The theory is your body will store more fat because it is not burned off with any activity. Studies have been conducted and found that eating a large meal late at night did not make the body store more fat.
Myth: Coffee is bad for you
We have also written in the past about the health benefits of coffee. Two to three cups of coffee a day has actually been proven to be part of a healthy diet and provides you with antioxidant phytochemicals. Coffee may help reduce the risk of diabetes, Parkinson’s disease, gallstones and some cancers. However, use cream, sugar and flavored syrups in moderation.
Myth: All cholesterol is bad
There is good and bad cholesterol. We all need some cholesterol to build cells and make vital hormones. Saturated fats – found in meat, cheese, cream and butter – tend to raise LDL cholesterol or “bad” cholesterol. It’s best to minimize your saturated fat intake. You can eat more healthy fats, which help raise your DHL or “good” cholesterol.
Myth: Sea salt is good for you
Are you thinking of switching to sea salt to save on sodium? Gourmet salts have the same sodium as your table salt. Try using spices, herbs or pepper to add more flavor to foods. You already get about 75% of your salt intake from processed and prepared foods, not the salt shaker.
Myth: The less fat the better
As we mentioned, you need to eat some fats to thrive. You should eat the good, unsaturated fats found in nuts, seeds, fish, olives and avocado. You should limit saturated fats, while avoiding trans fats (or hydrogenated oils) as much as possible.
Myth: Carbs make you fat
Just like fats, not all carbohydrates are bad for you. People tend to lose weight on low-carb diets because these diets also restrict calories. Fewer calories mean fewer pounds over time. However, good carbs can help you feel more full and keep you from overeating or grabbing, unhealthy snacks.
Myth: Dairy is unhealthy
Skimmed and semi-skimmed milks actually have more calcium than the full-fat milk. The calcium is in the water part of milk, not the creamy part. If you want to maintain a healthy lifestyle, low-fat milk and dairy products can give you nutrients without added fat.
Myth: Margarine is better than butter
Ordinary margarine contains just as much fat and calories as real butter. Margarine also contains hydrogenated oils which are considered trans fats – the category of fats that you should avoid.
Myth: Grazing helps you lose weight
While eating small, nutritious snacks between meals can help you curb your appetite, constant grazing sets you up to eat too many calories. You may also lose your ability to pay attention to your body’s natural cues that you are hungry or full if you continually graze.
As with most things, if it sounds too good to be true, it probably is. There is no secret trick to weight loss or maintaining a healthy lifestyle. The most effective approach is to form a lifelong habit of eating a nutritious, balanced diet and exercising regularly.