Whether it's the villainization of a particular food group or the exaggeration of the efficacy of superfoods, nutritional advice spreads like a game of Chinese whisper.

 

These 5 dietary myths need to be dispelled since they significantly negatively affect people's health.

Myth #1- Saturated fat is unhealthy

Obesity and associated diseases, including type 2 diabetes and heart disease, have been increasingly prevalent over the past several decades. They now account for half of all mortality in India between 2010 and 2013, with cardiovascular disease at the top of the list. According to experts, this phenomenon was brought on by people's fear of fats, encouraging them to choose low-fat, high-carb diets.

At the time, we were unaware that fat is a friend, not a foe. Saturated fats, which are still presented as the bad guys for purportedly raising cholesterol and triggering heart disease, are a prime example of this.

A higher risk of heart attacks and strokes is no longer linked to saturated fats. The increased risk of heart disease and stroke caused by saturated fats is no longer present. Actually, they lessen the risk by raising HDL, the "good cholesterol".

On the other hand, because fats have 9 calories/gm, obesity needs to be controlled. It is safe and healthy to limit your intake of saturated fats to a reasonable level, such as those found in a balanced diet. They're the greatest for cooking for the reason that follows.

Myth #2- Cooking with olive oil is not recommended

When heated over their boiling point, vegetable oils can produce compounds that can harm people's health in the long run.

Conversely, when heated, saturated fats do not immediately go rancid. As a result, when it comes to cooking, they are preferable to refined vegetable oils marketed as cooking oils.

This is why olive oil, which only has 14% saturated fat, used to be saved for salads and avoided in cooking. Polyunsaturated lipids, which make up the remaining 11% of olive oil, are more prone to damage, whereas monounsaturated fats, which make up 73% of olive oil, have a high heat tolerance.

Additionally, olive oil, particularly the virgin and extra virgin versions, has high levels of antioxidants that guard against the harm caused by free radicals. Olive oil contains an antioxidant called oleocanthal, which has been demonstrated to have ibuprofen-like anti-inflammatory effects.

Using a heat-stable, high-antioxidant oil when cooking is a good idea.

Myth #3- Cut back on the salt in your diet

Because salt is an essential electrolyte for our systems, those without high blood pressure shouldn't altogether avoid it. An excessive salt limitation may severely harm numerous systems. 3–6 However, it's crucial to be aware of the following facts if you have high blood pressure or salt sensitivity:

Only 25% of the salt we consume daily comes from home-cooked meals. That's because a staggering 77% of the salt we eat is found in processed meals and fast food, which is included as a preservative to prevent the growth of microorganisms that struggle in high-salt environments. Concealed salts can be found in processed meat, canned products, snack foods, cheese, bread, and morning cereals. Because of this, studies examining the relationship between salt in cooked foods and blood pressure found a small reduction in blood pressure.

For people who consume a balanced diet low in processed and fast foods, a small amount of salt added to food is not a concern.

Myth #4- Carbs are a source of empty calories

When consumed in moderation, carbohydrates and fats are not our enemies. Fruits, legumes, and whole grains are abundant in several elements that are good for your health, including vitamins, minerals, phytonutrients (plant pigments that combat free radicals), dietary fiber, and phytonutrients.

Although low-carbohydrate diets offer many advantages, including helping people lose weight, they should be practiced in a way that still allows us to get the nutrients we need from other sources.

In any diet, it is always preferable to choose high-nutrient carbs (like those mentioned above) over low-nutrient ones like sugary beverages and sweets.

Myth #5- Coffee is not good for the health

The most general stimulant in coffee, caffeine has several positive health effects. We may feel less worn out and have more energy as a result. It improves the brain's general cognition, mood, attention, reaction times, and memory.

By raising our metabolic rate by up to 11%, caffeine may help us lose weight. Our "flight or fight" hormone, adrenaline, is synthesized more quickly when we consume caffeine, which enhances our physical performance. When combined, it increases the efficiency of painkillers like paracetamol.

Along with caffeine, coffee also contains some vitamins and minerals, such as magnesium, potassium, and B vitamins. Coffee is the most common source of phytonutrients like flavonoids. Studies have linked its antioxidant activity to a reduced risk of chronic diseases like cancer, heart disease, and signs of aging.

Coffee's antioxidants and caffeine content have been shown to lower the risk of type 2 diabetes.

Clearly, there is a wealth of evidence that coffee (by itself) is not harmful to human health, with 4 cups per day (assuming 100 mg of caffeine per cup) proving entirely safe for healthy individuals.

This list of common dietary myths clarifies that we shouldn't believe everything we read or hear. Finding websites that can enlighten us about nutrition based on research is always a good idea.

There is now a lot of material that is readily accessible online. However, it is impossible to verify such information's veracity or source. Each person's nutritional needs are unique, so food that is unhealthy for you could be suitable for someone else. It would be helpful if you meet a nutritionist to discover your food triggers and create a personalized diet plan for yourself for improved health.

Contact our team of skilled nutritionists by phone at +91 9743430000 or send an email at devika@quanutrition.com.