Healthy Food Series – Debunking Myths!

Happy Tuesday y’all! It’s time for the weekly Healthy Food Series!

Well guess what! We’ve successfully completed 3 months of Healthy Food Series and I am super stoked about the success rate! 9 super interesting and knowledgeable posts, with close to 1400 likes and 110 comments – Guys, we are on a roll! “Healthy Living” has never been this brilliant! Well, carrying on with the ritual of mindful eating habits and living a healthy life, here comes my latest post to a “healthful lifestyle” that not only keeps you appraised with the newest food trends but also helps you lose those extra pounds and (this time) break some myths!

1 SKIPPING BREAKFAST IS A GOOD WAY TO LOSE WEIGHT FASTER (HELL NO!)

There is no doubt about it , that as the first meal you eat in the morning, breakfast sets the tone for the rest of your day. Despite this, an estimated 31 million people skip breakfast every morning (NPD, 2011), with most saying they are too busy or just do not feel hungry. People sometimes erroneously believe that skipping breakfast is a good way to cut extra calories from their diet! (If only so!) Disastrously, this plan often backfires.
So what makes breakfast so important? One reason that breakfast is a critical meal is that it jump-starts your metabolism early in the day. The amount of time that passes between dinner and the first meal of the morning is the longest your body typically goes without any food. Eating right away implements your body with energy that controls your metabolism for the rest of the day (Consumer Reports, 2015). Additionally, people who skip breakfast tend to have increased levels of “ghrelin”, a hormone that has been associated with hunger. This may cause you to feel hungrier later in the morning, leading to overeating or an energy crash.
A healthy breakfast is a simple formula – complex carbohydrates plus protein plus fruit. Regarding complex carbohydrates – consider making steel-cut oats, buckwheat pancakes, whole-grain toast, bran cereal, oat bran muffins, or muesli. Then, add a source of protein (eggs, yogurt, a glass of milk, a protein smoothie, peanut or almond butter, or cottage cheese). Finally, add a piece of fruit to round out your meal. Walah! Get-set-go for an awesome “fully charged” day!

2 NUTS ARE JUNK! (SAY WHAT NOW?)

Nuts have gotten a really bad rap in certain nutrition circles. While it is true that nuts are relatively energy dense, meaning that they contain a relatively high number of calories per unit weight (Mayo Clinic, 2014), nuts are actually an important part of a healthy diet. They contain high amounts of protein and monounsaturated fats that are good for heart health. For instance, almonds contain 6 grams of protein and 14 grams of healthy fat per ounce (MacMillan, 2014). Eating raw or dry roasted nuts tends to be healthier than eating nuts packaged in oil, which can contain more unhealthy fat.
Enjoy nuts on salads, blended into smoothies, or nut butters smeared on toast to get the most out of them.

3 FOODS THAT ARE LABELLED “NATURAL” ARE BETTER FOR YOU (ARE YOU SURE?)

“Natural” is a word that evokes pleasant feelings, implying that food is inherently good for you. However, “natural” and “all-natural” are not regulated in the same way that “organic” or “kosher” are! The so-called “natural” foods could, most of the times, contain large amounts of high fructose corn syrup, foods treated with pesticides, or genetically engineered products. In response to consumer concerns about this issue, the Food and Drug Administration recently asked for public comments on the use of the word “natural” in food labeling (Food and Drug Administration, 2016). This signals that the FDA may take action to regulate use of this term to prevent consumers from being misled.
Until the label “natural” is better regulated, reading nutritional labels carefully is the best way to ensure the foods you eat are healthy. Never assume that an “all-natural” food has any particular nutritional benefit or superior qualities.

4 ORGANIC FOODS ARE MORE NUTRITIOUS THEN THEIR CONVENTIONAL COUNTERPARTS (NOT REALLY!)

There are a lot of misconceptions surrounding the organic label you see on foods at the supermarket. The term “organic” is regulated by the U.S. Department of Agriculture and what it means is that – legally, foods labeled “organic” must be grown without synthetic fertilizers, pesticides, antibiotics, or growth hormones (U.S. Department of Agriculture, 2016). Organic farmers also often follow production practices that are less harmful to the environment and to animal welfare and hence the term “organic”.
However, many people believe that organic products are inherently more nutritious or healthier than their conventional alternatives. Large scale studies of this topic has shown that it is not true (Dangour et al., 2009). There is no difference in the amount or quality of the nutrients found in conventional foods versus their organic counterparts.
If you really wish to go “organic”-  Stick with local farmer’s markets and community gardens to support your local economy and small-scale farmers and also to cut down on transportation pollution – guaranteeing a more “organic” produce.

So there it is! Some famous “myth” and their “debunking!” Well yes, Healthy Food Series is more than just “super foods”, their history and benefits. Nutrition advice is ever-changing and agile, and sometimes it’s hard to keep track of what’s good and what’s not for you. Whether it’s about what’s healthy, what’s safe, or what’s better for the planet, our decisions are largely guided by complicated nutrition advice and a savvy food marketing industry rather than recommendations grounded in science. A fable, a work of a delusional or plain, simple fabrication – it has got many names and many blames! To be honest, these (above mentioned) myths just scratch the surface, and are only a few of the long lists of food myths making the rounds around the world – which means that I will be back with more! (Haha, Terminator, anyone?)

What is a fact? What is just fiction? It is not that difficult to decide and know once we set out our minds to research and explore the varied food options and common beliefs around them. Read nutritional journals, investigate a fad, scrutinize the claims, but don’t, just don’t follow a cult blindly coz everyone else around is or you read a fancy blog! (Ahem, ahem!) Analyse, consult, inquire – as it is YOUR body and health that we are talking about!

Here’s to a wiser, healthier us! Cheers!

What are some of your favorite food myths that desperately need debunking? Let’s talk!

Love,

Disclaimer : The facts and information have been collected/collated from Healthline, Google and Britannica.