“What diet should you eat?” is one of the most frequently searched queries. You cannot expect a one-size-fits-all answer. The more you research, the more baffled you are. The literature or researches from authentic sources could mislead you into making a poor nutrition choice that is unfit for your individual needs. The field of nutrition is going through radical changes due to emerging discoveries. Any breakthrough may debunk a well-established nutrition fact. You can do is not restrict yourself to one dietary pattern, rather keep yourself updated with evolving ideas. Here is the description of a few common diet myths that you need to reevaluate.
Pick The Low-Fat Option
Depriving your body of healthy fats does not guarantee a healthy body. Protein, carbs, and fats are the building stones to carry out various body processes. Fats found in nuts, fish, seeds, avocado, and olives are the brilliant fats that produce essential hormones and rebuild cells. Only saturated trans fats are harmful. In some instances, low-fat processed versions could be more devastating for your body due to the high content of sodium, sugar, or added flavors.
Skip Your Carbs
This diet rule applies to bad carbs only. Of course, you should limit the intake of processed foods like bakery goodies, crackers, bread, chips, or sugary drinks and replace these with healthy carbs. Whole grains, brown rice, wholemeal bread, berries, lentils, beans, spinach, potatoes are the sources of good carbs containing ample amounts of good nutrients.
Snacking Is Too Bad
A long span of hunger is likely to end in over-eating. Snacking between meals keeps your hunger pangs on track. Right snacking is not eating chips, muffins, chocolate, cookies that spike your blood sugar. A healthy snacking consists of sensible choices like apple, banana, hummus or bean dip, yogurt, carrots, or a handful of nuts enabling you to manage your appetite.
Go Gluten-Free
There is a misconception that gluten-free is healthier unless you are gluten intolerant. Gluten is a protein abundant in wheat, rye, and barley; also rich in several vitamins, proteins, and fiber. Depriving yourself of the whole grains might cause their deficiency. Also, a gluten-free diet has no connection with a weight-loss diet. All that matters is portion control.
It is better to consult your health care professional if you want to exclude any food group entirely from your diet.
Drink Lots of Fruit Juices
Extracting juice of three to four apples or carrots to make one serving of freshly squeezed juice is healthy; but, it strips away the fiber, turning it into a sugary drink. That could cause a hype in the glycemic index which subsequently falls later. Instead, consuming whole fruit or vegetable would keep you satiated for a longer time. Smoothies are nutritious and retain fiber content but yield higher sugar than eating whole fruits. The store-bought smoothies are excessively high in sugar and calories.
Dairy Foods Cause Weight Gain
The proponents of dairy-free, fad diets considered dairy products as unhealthy. Dairy products milk, cheese, and yogurt yield protein and calcium, essential to building body tissues, muscles, and bones. You can opt for a low-fat option if you want to reduce the calorie count.
Going Vegetarian is a Healthier Choice
People assume that vegetarians have a low obesity rate. Keeping in mind the dos and don’ts of a healthy diet is as crucial in a plant-based diet as is in a non-vegetarian diet. You have to check your calorie count, sugar, or unhealthy fat or carbs intake. If you prefer a vegetarian diet, include food items to ensure that you get all nutrients essential for a healthy body.
Skipping Breakfast Results in Weight-Gain
No doubt, a rich, hearty breakfast energizes your body and keeps you full for many hours. No evidence supports that skipping breakfast would result in weight gain. If you are not a breakfast person, there is no need to drag yourself to eat breakfast as the first thing to do in the morning. Listen to what your body says.
Artificial Sweeteners are Healthy replacements of Sugar
Companies that manufacture artificial non-nutritive sweeteners claim a close connection between the products and weight loss. But in reality, consuming products that contain artificial sweeteners are equivalent in their calorie count to those containing regular sugars. Besides, such products create a surge in blood sugar levels with consequences like type-2 diabetes.
Conclusion
As the internet is replete with information regarding a healthy diet, it is impossible to attain an approach that does not put your health at stake. In this journey, you might need to break the bubble of certain myths that could mess with your health.
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