When it comes to eating healthy, people tend to rely more on word of mouth. But that might not always be a good thing. Here are some common nutrition myths you should be aware of. By Pooja Paryani
Brown sugar is better than white sugar
This one has a lot of people fooled. Many believe brown sugar is the better option, however, it is nothing but the processed version of white sugar, which is turned brown by introducing it to molasses. Brown sugar actually means raw sugar that has not been fully refined. But the smart folks in manufacturing decided to add the molasses to get a better colour and granulation. The fact is that the nutritional value of the both varieties of sugar is the same. Brown sugar is supposed to contain certain minerals like calcium, potassium, iron and magnesium, which are not there in white sugar. But the mineral amounts are extremely less, so they don’t really aid in any way.
Fat-free and low fat-foods are healthier than full-fat varieties
Saturated fat is generally responsible for the clogging of arteries giving rise to high cholesterol and heart attacks. Fat has twice the calories of carbohydrates, which are available in dairy products, red meat and few processed foods. To make the food low fat, the food industry adopted the hydrogenation process to create solid and semi solid fat, which replaced the solid animal fats used in food processing. Soon, manufacturers accepted in a bid to make food low fat, they had to add more sugar than normal to keep the texture and taste of the product. This means that you might think you are having low-fat food with less carbs, but you’re actually consuming more calories than normal.
Nuts are too fattening—eat them sparingly
Nuts one of the most nutritious foods is mistakenly thought to have a lot of fat. Yes, nuts do have a lot of fat, but it’s good fat, the one that doesn’t lead to a heart attack. Research has proved that the fat in nuts helps a person feel full, while the protein gives energy. British researchers have shown that high protein foods help trigger the release of a hormone that is known to reduce hunger. Apart from monosaturated fats (good fats), nuts also contain a reasonable amount of fibre and several nutrients like Vitamin E, magnesium, folate, and copper.
It is healthier to eat just egg whites
Yes, egg whites are low on calories, but you might want to reconsider chucking the yolk. To get all the nutritional benefits, eggs are best eaten whole. While whole eggs do have fat, there’s not enough to have a serious impact on your health. Whole eggs have more protein than just the whites. The yolk has got more of oxygen transporting iron in it, which is definitely good for health. Whole eggs are good for bones as they have phosphorus, and zinc, which boosts the immune system. They also have Vitamin A and Vitamin D, which helps the body absorb calcium.
Calories are bad
A calorie is the amount of energy generated from food once it is digested in the body. It is believed that calories are bad, but to run the body you need energy and to create energy you need calories. What’s important is keep a check on the type of calories that you are consuming and the food product they are coming from. Those who wish to lose weight tend to have readymade juices readily available in the market, thinking they are healthy. But these juices actually have higher amounts of calories than the original fruit, and a much higher amount of sugar. A point to note, the number of calories you consume should always match the number of calories you burn so as to remain lean.