You’re constantly bombarded with information on how to eat healthy and how to stay fit. But some of the biggest food trends can actually be myths or misinterpretations of the original meaning. Do you catch yourself discarding egg yolks when making omelets so that you can reduce your cholesterol intake? Or do you reach for that packet of artificial sweetener instead of sugar when you’re trying to cut down on how much sugar you consume?
Well think again, we’re about to bust 5 food myths that you may have been lead to believe. Think twice the next time you feel hungry and make sure that you’re eating properly for your body, and not for what the media says to do.
Myth #1: Eggs are Bad for Your Heart
We all know that cholesterol is damaging to your heart since it builds up plaques in your arteries and can result in heart attacks. But in one large egg, there is about 211 mg of cholesterol in the yolk, which isn’t a substantial quantity to affect and raise your blood cholesterol levels.
Although 211 mg may seem like a high cholesterol content, our body compensates by producing less cholesterol itself. For a healthy individual with no pre-existing health conditions, the recommended cholesterol intake is about 300 mg daily. Which roughly translates to about 1 egg a day. If you have a heart-related risk condition or over the age of 55, your daily recommended cholesterol intake should be slightly less, sitting at about 200 mg daily.
But what we’re trying to stress here is that cholesterol isn’t the culprit. If you really want to pay attention to the risk factors of heart conditions, zone in on the trans and saturated fats. The daily recommended intake of saturated fats is about 20 g, and 1 large egg sits at about 2 g. So each one makes up about 10% of your daily value. Trans fats on the other hand are almost non existent in eggs.
The take home message here is that eggs are healthy, in moderation. Obviously if you’re scarfing down 10 eggs a day for breakfast you’re bound to run into some complications. But the next time you crack an egg to make waffles, do leave in the yolk. It’s good for you.
Myth #2: Artificial Sweeteners are a Good Supplement to Sugar
Contrary to our belief, artificial sweeteners are not as healthy as they seem. Besides healthy people opting for sweeteners instead of caloric natural sugars, individuals who may have blood sugar level problems often reach for artificial sweeteners as well to help with their conditions. There is a pre-existing notion that artificial sweeteners will keep your sugar levels in check since you’re not actually consuming sugar.
Here’s the clincher, things that taste sweet actually induce hunger cravings. So regardless of what you’re putting into your coffee, you’re going to want to eat. If straight up black coffee is too dark for you, than ditch the coffee and get a better night’s rest.
When you use artificial sweeteners, sure you’re reducing the caloric sugar intake of your meal/drink, but the hunger that comes with it afterwards will drive you to seek out food. Because of that, you’ll still eat the same amount of calories regardless.
Myth #3: Eating Multiple Small Meals
Throughout the Day Increases Your Metabolism
Everytime we eat a meal, our metabolism gets a little jump start in order to digest the food. We’re often told that the more often you activate your metabolism, the faster your meal will be digested, thus helping your body to lose weight. While the fact that you’ll be metabolizing more often since you’re eating more often, the increase in caloric burn isn’t significant enough to show any actual results.
Fitness aficionados prefer to eat tiny snacks throughout the day in between meals so that when it comes to a meal time, they aren’t overly hungry and consume everything in sight. If you wait till you’re hungry before you eat, you cravings might get the best of you. The whole idea is to control yourself at each and every meal.
The food that you eat doesn’t make it inside of you until you put it there. So don’t just loose control over foods like chips, hamburgers and fries. Eating too may eggs can be harmful to you do. Remember that moderation is key.
Myth #4: You’ll Lose Weight
faster if You Avoid Eating at Night
We’ve all heard that when you eat a night, you don’t metabolize your food as well since you’ll be sleeping. Sometimes the myth goes as far as eating specifically 2 hours before you go to sleep so that the food doesn’t sit in your stomach over night. This is false. You’ll actually be disrupting your sleep as opposed to your metabolism. When there’s food in your stomach, it’ll be metabolized. So instead of shutting down your whole body so that it can rest, energy will be redirected to your digestive system causing your sleep to be less deep.
So the fact stands that you shouldn’t eat right before going to bed, but not because it’ll make you fat. Eating earlier on the evening allows for a more restful and productive sleep, and you’ll wake up feeling much better in the morning.
Myth #5: Carbohydrates Will Make You Fat,
So Cut Them out of Your Diet
First of all, it should be distinguished that there are two different types of carbs, good and bad. If you eat too much of anything in general there are going to be obvious side effects – even the good stuff. Obviously if you eat all processed and refined white carbs, you’ll load up your blood sugar levels, which won’t help in your battle to lose weight. Focusing on good carbs such as: fruits, whole grains, beans and vegetables will allow you to stay within the right carb intake and still be healthy.
There are carbs in literally everything that you eat. When you lead a restrictive diet, you’re missing out on the important stuff like proteins, fibers and other nutrients besides just carbs. Not only are carb-free diets unhealthy, but they’re extremely hard to maintain. If cutting out carbs is easy for you, then good on you. But for many people, after a successful 2 weeks of cutting carbs, the craving comes back and they binge, undoing the 2 weeks of hard work.
The key here is to find a proper balance between purging and eating carbs. If you can find a diet that works well and you can stick with it, then do that. Don’t yo-yo from cutting to overloading on carbs. We didn’t forget about the athletes who backload on carbs before events though, that’s something completely different.
[quote_center]Are there any myths that you would like us to bust?[/quote_center]
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