Many people get deceived, by popular following or by internet search results or by information that they receive by word of mouth, with regards to healthy eating. We have heard many things like you need to take less salt, less oil, eat only egg whites etc.
Today, let us understand what research and science has to tell us, regarding being healthy or not healthy.
- Let us look at the top 9 healthy eating myths that you should be aware of.
- Salt should be restricted in your diet.
- Natural sugar is better than added white sugar.
- Egg white is healthier than egg yolk which results in high cholesterol.
- Salads are a healthy meal.
- Tea and coffee are unhealthy.
- Avoid eating full fat dairy products as they increase weight.
- You should go on a gluten free diet.
- A high protein diet leaches calcium from the bones, leading to osteoporosis.
Let us look at the top 9 healthy eating myths that you should be aware of.
Labelled Organic foods are good for health.
Most of the time, when we see organic foods we just pick them up at face value as a better healthy eating option. But in reality all organic foods are not really organic.
Crop Care Federation of India (CCFI) has clearly said that many Indian companies are flaunting norms with regard to organic food labels. Today, we see markets flooded with organic milk, organic meat, Organic eggs, Organic vegetables and even organic idli mix etc. Some have even gone to the extent of advertising organic potato chips, which is surely not healthy.
Organic foods have to be grown and processed under strict guidelines laid down by the government. They avoid using pesticides and other conventional modes of harvesting crops. The food labels should clearly indicate the organic percentage in their products. Due to the extremely relaxed labelling rules in our country, most manufacturers do not comply with them.
In short if you want to eat organic, buy your groceries from the weekly or fortnightly farmer markets. Many people have their own organic cultivation and they sell their produce of vegetables and fruits, which can be quite healthy.
Salt should be restricted in your diet.
Many of us have heard it over and over again, that we need to reduce our salt intake inorder to avoid blood pressure, heart attacks and other health problems. In reality, there is no scientific study which suggests the same. Of course, you need not go overboard and eat everything salty but definitely you should not lower your salt intake and make your food tasteless. You can enjoy your food with an appropriate quantity of salt.
Natural sugar is better than added white sugar.
Sugar found in fruits and vegetables is a healthier way of consuming sugar as compared to aerated drinks or pastries etc. But it is also important to know that it is still sugar. Your body will process it differently according to its ingredients, but any kind of high sugar intake is not good for the body.
Egg white is healthier than egg yolk which results in high cholesterol.
People have cut down their intake of eggs because of this misconception that egg yolk increases cholesterol which in turn raises the risk of heart diseases. However studies have indicated that eggs raise the level of good cholesterol which is not harmful for body. Whole egg is one of the most wholesome nutritious foods that provide many nutrients needed by the body. By throwing away the egg yolk, you might be throwing away the most nutritious part of the egg.
Salads are a healthy meal.
Definitely salads are a healthy meal option. But currently, many people add creamy dressing filled with mayonnaise, cheese and other unhealthy ingredients. This completely negates the whole process of eating salads. So avoid any fancy dressing and go with plain salads with healthy dressings like vinegar, rock salt or a dash of extra virgin olive oil.
Tea and coffee are unhealthy.
Though tea and coffee are labelled as unhealthy, they still have good health properties. Green tea, herbal tea, chamomile tea etc., are a good source of antioxidants. Our simple ginger and spice tea (masala tea) has proven to give relief for common cold, cough and other congestions.
Though coffee has been considered as unhealthy, it is still loaded with antioxidants. Modern scientific research has indicated that it lowers the risk of depression, Parkinson’s and Alzheimer’s diseases and has shown that coffee drinkers live longer.
Avoid eating full fat dairy products as they increase weight.
Most of the times we are advised to turn over to low fat milk, curd, butter etc., in order to protect ourselves from obesity and risk of heart diseases. Research has indicated that eating full fat dairy products from grass fed cows actually lowers the risk of heart diseases. But then anything in appropriate quantity is good for health so ensure that you don’t go overboard in using butter etc.
You should go on a gluten free diet.
Ideally the only people who should go on a gluten free diet are people with celiac disease, which is less than one percent of the total population. However experts warn you that you should eat foods which are naturally gluten free, like plants and animals rather than gluten free products. While research is still being conducted and there are no clear cut answers, yet it will be advisable to eat natural gluten free foods.
A high protein diet leaches calcium from the bones, leading to osteoporosis.
It is true that a high protein diet increases the calcium excretion in short term, but at the same time it does not lead to osteoporosis. Actually it helps in reducing the risks of osteoporosis.
These are the top 9 healthy eating myths that you should not follow. It is important to understand the benefits and effects before totally following food habits. A harmonious balance of eating the right foods in the right quantity will always lead to a healthy body.
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