Hopefully by now, you've read ourTop 5 Nutrition Myths Debunked, but unfortunately, a lot of health misinformation exists out there. It makes sense, since eating and diet fads can change from one month to the next. Who has time to sort through all those trends, nutritional guidelines, and seasonal fads?
We're here to help! We've taken some of the most common beliefs about your day-to-day eating and separated fact from fiction, so you can be sure what you're doing everything you should be to attain health the right way!
1.Brown breads, grains and pastas are all whole grain.
Truth: Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is whole grain and try to get at least three servings of whole grains in per day to reduce the risk of heart disease, diabetes and stroke. Look for the word whole before the type of grain as the first ingredient. If it says “enriched” or “wheat,” then you may not be eating a whole grain product.
2.Sugar causes diabetes.
Truth: Diabetes is a disease where your cells become resistant to insulin, a hormone released from the pancreas that allows for carbohydrate (glucose) to enter your cells to be used for energy. Sugar alone does not cause diabetes; it is the result of numerous unhealthy lifestyle habits combined that hinder the proper functioning of the pancreas and insulin. Sugar, however, has become a big culprit. The rise of sugar consumption along with a decrease in physical activity and other factors have led to an increase in childhood obesity rates, whose consequences carry through well into adulthood. Other big risk factors for type 2 diabetes include a diet high in calories, abdominal fat, and an inactive lifestyle.
3. Fat makes you fat.
Truth: We all need fat! Fats aid nutrient absorption and nerve transmission and they help maintain cell membrane integrity, aside from many other responsibilities. However, when consumed in excessive amounts, fats can contribute to weight gain, heart disease and certain types of cancersdue to their highly caloric state. But, not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).
4. It's normal to eat for 2 when you'repregnant.
Truth: The amount one should consume depends on starting weight upon conception. It is generally recommended that pregnant women increase their daily intake by only 100 Calories in the first trimester and 300 Calories in the second and third trimesters. An extra snack before bedtime consisting of a fruit, a slice of toast, or a handful of nuts is often enough. A person of a healthy weight should gain approximately 25-35 pounds over the nine months. If underweight upon conception, gaining 28-40 pounds is recommended. If overweight, gaining 15-25 pounds is sufficient.
5. Skipping meals helps you lose weight.
Truth:Never skip breakfast, it is by far the most important meal of the day to help kick start your metabolism after fasting all night! It has also been shown that when you skip a meal, you tend to overeat at the next meal and end up consuming more food than if you had just had the meal in the first place. A better approach is to eat smaller healhty meals frequently and snacks to keep your blood sugar balanced and metabolism sparked. This also helps prevent cravings.