Today, healthy eating is surrounded by many myths, and it can be challenging to discern what is genuinely beneficial for the body. Advertising, diets, and often contradictory recommendations lead to numerous misconceptions about proper nutrition. Let’s dispel some popular myths and review the facts that can help create a balanced diet.
Myth #1: Carbohydrates Lead to Weight Gain
Many modern diets completely eliminate carbohydrates, claiming they are the main cause of weight gain. However, not all carbohydrates are the same, and avoiding them entirely has its downsides.
Truth: Carbohydrates Are Important for Energy and Brain Function
Carbohydrates are the body’s primary energy source, and excluding them from the diet can lead to lethargy, poor mood, and reduced cognitive abilities. Not all carbohydrates are equally beneficial: it’s essential to distinguish between “simple” and “complex” carbohydrates.
Simple and Complex Carbohydrates
Simple carbohydrates (e.g., sugar, white flour, sweets) can indeed lead to rapid weight gain and blood sugar spikes. However, complex carbohydrates, found in whole grains, vegetables, fruits, and legumes, are digested slowly, sustain energy levels, and help maintain a feeling of fullness. Oatmeal, brown rice, and quinoa are sources of complex carbohydrates that provide the body with valuable fiber and B vitamins.
Moderate consumption of fiber-rich carbohydrates is healthy and does not contribute to weight gain when overall caloric intake is balanced.
Myth #2: Fats Are Always Harmful
For many years, fats were considered unhealthy and linked to cardiovascular diseases. Consequently, many people avoided fatty foods, choosing low-fat products instead. However, fats play an essential role in the body, and eliminating them completely can be harmful.
Truth: Healthy Fats Are Needed for the Body’s Functioning
There are different types of fats: saturated, unsaturated, and trans fats. Saturated fats, found in animal products, should indeed be limited as they can raise cholesterol levels. But this doesn’t mean all fats are harmful.
Unsaturated Fats and Vitamins
Unsaturated fats, like omega-3 and omega-6, are important for the heart and brain. They are found in nuts, seeds, olive and flaxseed oil, fish, and avocados. For instance, consuming salmon or nuts supports the cardiovascular system and reduces inflammation. Omega-3 fatty acids, beneficial for the brain, are found in fatty fish, flaxseeds, and walnuts.
Moreover, fats help the body absorb fat-soluble vitamins (A, D, E, K), so eliminating them entirely can lead to a deficiency in these essential vitamins. Fats also provide energy and support cellular structures.
Myth #3: Fat-Free Products Are Healthier Than Regular Ones
In stores, there is a wide range of fat-free products, from yogurts to desserts. It’s often believed that the absence of fat makes these products “healthier.” However, this is frequently just a marketing tactic, and fat-free products aren’t always beneficial for the body.
Truth: Fat-Free Products Can Contain More Sugar
When fat is removed from products, their taste and texture change. To compensate, manufacturers often add sugar, flavorings, and other additives to make them more appealing. This means that fat-free yogurt or cookies may even contain more calories and added sugars than their regular counterparts. For example, fat-free yogurt can have up to 15–20 grams of sugar per serving, which can negate its health benefits.
Moderate Fat Content
As mentioned, the body needs fats for vitamin absorption and normal function. Thus, choosing regular products with moderate fat content is often healthier. It’s better to pay attention to the ingredients and select products with natural ingredients, minimal added sugars, and few artificial components.
It’s essential to approach nutrition wisely. Healthy eating is not just about avoiding certain foods or following popular diets. It’s primarily about understanding balance, food quality, and its impact on the body.