Parul Kharod
Let’s clear up some nutrition myths and talk about facts.
Myth: Carbs are bad for you; avoid carbs to lose weight; people with diabetes should avoid carbs.
Truth: The truth is that we need carbs. All carbohydrates we eat are digested and then broken down to sugar (glucose) by our liver. Our body uses this glucose for energy for our cells, tissues, and organs. We cannot burn fat or protein as efficiently; therefore, we need carbohydrates as our primary source of fuel. Low-carb diets also tend to be low in fiber, and can cause constipation and other digestive issues. A low carbohydrate diet is not good for your body in the long run. In fact, latest research shows that low carbohydrate diets are a higher risk for heart disease. So adopt a “healthy carb” diet. Be sure to include a variety of pulses and beans. Eat a variety of whole grains such as brown rice, oats, quinoa, millet, bulgur, barley and buckwheat in their intact grain form and limit flour and foods made from atta and maida.
Myth: Eating at night (after 8 pm) causes weight gain.
Truth: It’s the extra calories — not when you eat them — that cause weight gain. There is little evidence to support the fact that eating after 8 pm causes weight gain. Though you may be more likely to snack mindlessly in the evenings while watching television. Calories in these snacks add up, and that can cause weight gain.
Myth: You need a protein shake after a workout.
Truth: You don’t! It is not beneficial to consume large amounts of extra protein. Protein shakes and amino acid supplements are not necessary to build muscle. Athletes training for Iron Man challenges or triathlons do need a little extra protein. For the average person who goes to the gym 3 days a week, protein supplements are not necessary. What happens when we consume more protein than we need? When protein is digested, there are waste products in the form of nitrogen and ammonia. The liver and the kidneys have to get rid of this excess nitrogen and ammonia from our body. Protein digestion results in acidic ash which can cause the bones to lose calcium. High protein diets tend to be low in fiber and have been proven to increase risk of heart attacks.
Myth: Fat is bad for your health.
Truth: 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). Saturated fats are usually found in dairy and meat products and packaged foods, and trans fats are found in packaged snack foods, fried foods and baked goods made with hydrogenated oil. The healthy fats are present in nuts and seeds. Try to limit the amount of oil used in cooking and limit fried foods.
Myth: Potatoes are bad for your health.
Truth: Potatoes are part of healthy carbohydrates. They are rich in fiber, vitamin C, potassium, and several B vitamins. Sweet potatoes with the orange flesh also provide beta-carotene. It is not right to blame one food or food group as evil. The goal is to eat a variety of fruits, vegetables, beans, and whole grains, and potatoes can be a part of this healthy diet. Just remember to not eat potatoes every day, and avoid processed forms such as chips and French fries.
Myth: Brown sugar is better than white sugar.
Truth: The truth is that all forms of sugar – white sugar, brown sugar, honey, maple syrup, molasses, and jaggery – have the same number of calories. Our body processes all natural sugars in the same way.
Myth: Peanut butter is very high in fat and is bad; you should pick reduced-fat peanut butter.
Truth: Peanut butter is actually a good source of protein and healthy fat. But be careful about what kind of peanut butter you buy. Here’s what the ingredients of a healthy jar of peanut butter should read: Peanuts. Most peanut butters are highly processed and loaded with sugars and hydrogenated fats. Look for “natural” peanut butter and don’t be fooled by any low-fat promises.
Myth: Everyone seems to be doing a gluten-free diet; gluten is bad for health.
Truth: A gluten-free diet is necessary for people with celiac disease or gluten sensitivity, but it’s not necessary for everyone else. Gluten is a type of protein found in grains like wheat, barley and rye, and any foods made with these grains. Unless you have celiac disease or gluten sensitivity, or you are allergic to one of these grains, you don’t need to avoid them. Eat a variety of different whole grains for better health.
Myth: People with diabetes cannot eat bananas/fruit
Truth: It’s true that fruit has naturally occurring sugar, but it is also chock full of vitamins, minerals and fiber that are important for good health. It is possible to enjoy all fruits if eaten in a small portion.
Myth: If you exercise, you can eat whatever you want
Truth: Research is showing that exercise is important, but your diet is more important. If you eat two donuts and walk 2 miles, you are not going to “burn off” those two donuts. The damage done by junk food cannot be reversed. So have some regular physical activity in your routine but give more importance to what you put in your mouth.
Avoid fad diets. Make simple goals to eat healthy. Avoid all over-processed and junk food. Eat more whole grains, beans, fruits and vegetables, nuts and seeds. Cook most of your meals at home. Plan to be active and find ways to move more. Most importantly, learn to remove stress and be happy.
Posted: Monday, March 7, 2016
