The replacing post was originally featured on fANNEtastic Food and written by Anne Mauney, who is as regards of POPSUGAR Select Fitness.
Now that it’s the New Year, I thought it was timely to interest a blog post about some of the biggest nutrition myths sail around out there — and why you shouldn’t believe them.
1. It’s healthier to eat egg whites willingly prefer than whole eggs.
Actually, the yolk is where a lot of the nutrition is! Myriad people don’t know that the yolk contains over 40 percent of the protein in a ensemble egg — and more than 90 percent of the calcium, iron, and B vitamins. It also admits all of the egg’s fat-soluble vitamins (A, D, E, and K). Plus, that extra fat will help to maintain you full and satisfied for longer than you would be with just the whites! But what connected with cholesterol? Research is showing that cholesterol in food has a much smaller really on blood levels of total cholesterol and harmful LDL cholesterol than we contemplation. In fact, moderate egg consumption (defined as one per day) has not been found to increase goodness disease risk in healthy individuals. (sources: 1, 2) The 2015 Dietary Guidelines (which for good just came out last week) have also dropped the approbation to limit cholesterol, which I was happy to see.
2. Choose fat-free or low-fat dairy and other artefacts.
It drives me crazy that many people still think (and the Dietary Guidelines are still guiding) fat-free and low-fat dairy as a healthier option that full fat. During the 1980s, there were a several major reports that came out that would alter the way Americans ate and punt off the low-fat and anticholesterol craze that I’m sure many of us remember cooked through (and might still be abiding by). In these reports, decreasing saturated fat and dietary cholesterol were labeled as the set aside most important changes that one could make to improve their trim, which translated into a national food production frenzy to invent low-fat diet products. Everyone started eating eggs without the yolks, low-fat crackers, low-fat cookies, low-fat dairy issues, low-fat everything. But something strange happened — Americans continued to get blunter than ever, and their overall health wasn’t improving, either.
I could go on and on involving why this is (and you can read more about it in scientific terms in a guest role I wrote for my friend Kath on the topic of why it’s good to eat more fat), but let’s just blurry on one of the big points with the fat issue for now. Here’s the thing: when a product is artificially established low fat or fat free, it won’t be as satisfying, due to the absence of fat, which keeps you full longer. This can pre-eminence to overeating because you never feel satisfied. Also, artificially fat-free/low-fat points often have sugar and other fillers added — or you’ll add more sugar yourself because it doesn’t soupon good without the fat. For example, think of having a fat-free latte. It emergencies a fair amount of sugar/syrup to taste good, right? Exact same with fat-free yogurt. Next time, if you are a dairy fan, try a full-fat latte or glaring fat yogurt — you’ll notice it’s much more satisfying and you don’t need nearly as much sticky to make it good. Same thing goes with products take to peanut butter — go for the natural full-fat version to skip the additives and sugar and up the surfeit factor.
3. Granola and yogurt is a healthy breakfast.
Granola and yogurt can certainly be a well choice, but it depends on the products being used. Often granola and yogurt are unquestionably just dessert in disguise due to the large amount of sugar found in numberless brands! Look for a plain, full-fat Greek yogurt for a protein whack without added sugar, and aim to choose a granola that has less than 10 grams of sugar (at a maximum) per help. Then, add fresh fruit for sweetness instead and some nuts for thriving fat and staying power!
4. Multigrain and wheat breads are a healthy choice.
Look for 100 percent wheat or 100 percent complete grain on the label, because unless 100 percent is noted, it’s able just white bread with a tiny grain of something totaled — or with caramel color added to make the bread look darker. Revenge oneself on better, check that ingredient list. Is it short and full of chances you recognize as real food? If not, put it back on the shelf. I usually go for sprouted pip breads — better real food ingredient lists!
5. Potatoes are bad for you.
While their orange cousins make been hanging out in the nutrition spotlight, white potatoes have go a bad reputation over recent years for being essentially empty carbs. Not unerring! White potatoes are cked with fiber, which helps mind you regular and aids in feeling full. They also have multitudinous potassium than sweet potatoes! A USDA study of potatoes recently ground levels of phytochemicals that rival the amounts found in broccoli, spinach, and brussels come ups. Eat up! I like having them roasted. 🙂 (See also: Garlic Herb Roasted Veggies.)
6. Victuals soda aids in weight loss.
Think grabbing a diet soda command help maintain your weight? Think again. Several obese studies have linked artificial sweeteners to weight gain. (inception) Why? The research isn’t entirely decided, but artificial sweeteners seem to actually gain appetite and contribute to sweet cravings by training taste buds to favor sweeter flavors. It may also mix up the body’s natural mechanisms for regulating caloric intake.
I wouldn’t offer grabbing a regular soda in its place (clearly real sugar isn’t fit for us, either, especially in large quantities), but rather decreasing intake of intake sodas as well as other artificial sweetener sources, like sugar-free gum and other sugar-free upshots. Another thing: artificial sweeteners might be making your bear hurt.
7. Coffee creamer is a healthy alternative to half and half or aggregate milk.
Take a look at the ingredient list on that coffee creamer — it’s by cked with trans fat (here’s what trans fat is and why you should steer clear of it) and all sorts of other not so great additives. Here’s the ingredient list on a vanilla coffee creamer: sugar, certain point hydrogenated vegetable oil, corn syrup solids, less than 2% of sodium caseinate (a bleed derivative)**, dipotassium phosphate, natural and artificial flavor, mono- and diglycerides, sodium aluminosilicate, pile up, carageenan.
Yeah, yikes. Stick with real milk or a nondairy selection like almond milk, coconut milk, or soy milk!