8 nutrition myths debunked

There are many nutrition myths that keep us from eating food that are good for us. It may be protein, eggs, cheese, meat, fish or healthy fruits and vegetables.  It important to know that they are myths so that you can enjoy food and eat foods that help you maintain good health. Eating most food in moderation is the key. 

Egg Yolks are High in Cholesterol and Bad For You

Eggs are high in cholesterol but this has little effect on the blood cholesterol level. Heart disease may be more connected with food that comes with eggs like bacon, sausage and ham. Most healthy people can eat eggs with no increased of risk of heart disease. If you suffer from a chronic illness eat a few eggs a week or use egg whites with no cholesterol.  Those with diabetes are at increased risk of heart disease when eating eggs according to the Mayo Clinic. 

Eggs contain nutrients that my help lower heart disease because they have protein, Vitamins B12 and D, riboflavin, and folate acid. Again it has been found that most foods do not affect cholesterol but the type of fats that you consume. Check with your doctor about eggs before eliminating them from your diet completely. 

Coffee Is Not Healthy Avoid It

Due to the caffeine many people consider coffee unhealthy. Many studies show moderate consumptions of coffee has health benefits. It has antioxidants and some studies show consumers that drink coffee are less depressed. It has been linked to lowered  risk of diabetes and cancer in some medical studies.  It often improves memory and energy levels.

Moderate consumption of coffee does not cause problems. The key is two or three cups a day. Too much coffee can increase cholesterol and increase heart rate.

Low Fat Foods Are Healthy

The problem with low fat foods is that often they add sugar, flour, thickeners and salt for flavor. You may eat more because you think it has fewer calories. Look at the label and make sure it has fewer calories and fat then the regular product. Watch how many serving you eat one is better than three. If its 250 calories at for a 3 ounces a serving and you eat three you are getting 750 calories. It might be better to eat regular ice cream than low fat ice cream. 

Sometimes just seeing a low fat label will make someone think they can eat a lot of it. Often lower fat cookies have 15% less fat so this does not mean you can eat three times as much. Some of the types of fat added to baked goods like hydrogenated vegetable oil is not healthy. Ifyou see this ingredient leave the baked goods on the supermarket shelf. 

Bananas Are the Best Source of Potassium to Eat and Oranges The Best Source of  Vitamin C

Bananas are a great source of potassium but a baked potato has more. Bananas have about 423 mg and a baked potatoes skin has 1,000. So a potato has more potassium than bananas.  Oranges are a good source of Vitamin C but red bell peppers have three times the amount of oranges.  Kiwi, mango and broccoli have three times more C than oranges too. 

Sugar Causes Diabetes

Eating sugar is not the causes of diabetes. It is eating too many products with high fat, sugar, and little calories that lead to this disease. Consuming soft drinks, eating baked goods, snack foods instead of healthier foods often results in diabetes.  It sets in when sugar intake is too high and the insulin level is low.  Some foods do not break down quickly in the blood and maintain a good blood glucose level. We do not get as hungry when we eat healthy food snacks. 

Eating plenty of fresh fruits and vegetables, lean meat and poultry definitely helps to control diabetes and eating sugar in moderation.  Good snacks are nuts, sugar free yogurt with fruit and whole grain crackers with peanut butter.

Nuts Are Fattening

Nuts are high in calories but packed with nutrition. If you can eat them in moderation they often fill you up and satisfy your appetite. They are high in good fats that contribute to good health. Eating one to five ounces daily may help prevent heart disease. Some of the best nuts to eat are walnuts, pecans, almonds, Brazil nuts, and pistachios.

Red Meat Is Bad For Your Health

Red meat is moderation is not bad for your health. Choosing leaner cuts of beef and smaller sizes will help you enjoy eating it as part of your diet. Eating 3 to 4 ounces of beef and broiling or grilling it allows the fat t ocook off. It is a healthier way to cook beef. Beef is a good source of protein and has many nutrients in it.  Eating meat in moderation is a good choice.

Skipping Meals Helps Dieters Lose Weight

When you skip a meal the body slows down your metabolism. This means that you often overeat at the next meal because you are hungry. This can lead you to eat more calories that with three meals.  The best approach is to eat three meals and day with healthy snacks like nuts, yogurt, and fruit that satisfy the appetite and keep blood sugar levels on an even level. 

Weight loss nutrition is important to maintaining a healthy diet. Myths have a way of keeping us from eating food that in moderation are good for us and have  health benefits. Always check with your doctor before making a change in your diet.

By Joan Russell

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