The biggest lies about nutrition
Too often we hear this hearsay which is lies and is seriously damaging to health.
Here is the list of the real TRUTHS :))
1. Drink a glass of orange juice in the morning
Most people say you have to see a nice glass of fresh juice in the morning .
and yet… It is FALSE .
A glass of orange juice (even homemade) contains as much sugar as a Coca Cola , with the same negative effects on health.
What are the effects of this glass, which is said to be good for health?
First of all, a single glass of fruit juice contains the sugar of 2 oranges so for a liter of juice, you need 2 to 3 kilos of oranges.
In addition, the fibers of the fruit have the advantage of " slow down »the passage of sugar in the blood. When the fruit is reduced to juice with non-existent fibers. There is therefore a sudden increase in the level of sugar in the blood and forces the pancreas to inject a massive dose of insulin to restore the situation.
The result after 2 hours is hypoglycemia : a spike in blood sugar, blood sugar levels will suddenly decrease and cause a lack of sugar.
Which promotes a sweet snack to feel better. After a few months, weight gain and after a few years, all of our cells are damaged.
Here is what “fast” sugars produce on our body.
2. We must eat " A little bit of everything "
How many times do we hear that we have to eat a little of everything. If we follow this logic, it would mean that we must eat " some fries ", " a little breaded fish "," some candy "," a little pastry ", ...
This is where the problem exists. Years ago all this nonsense did not exist or little, and today we know a food jungle .
Today we must eat as much as possible of good foods and as little as possible of bad ones .
Eat " all Is all the more unsuitable as there are food categories that are absolutely unsuitable for certain people:
For example, starchy foods are ideal for athletes but are not for diabetics. Likewise for milk and wheat which should be consumed in moderation by those who tolerate them and should be banned for those who digest them poorly. They will not eat it at all, but it does not matter because milk or cereals contain nutrients that we can find in other foods: some cabbage contains more calcium than milk for example.
3. Do not eat more than 4 eggs per week
' Eggs are full of cholesterol and we must limit them ', This motto that we have all recorded is however not authentic.
Numerous studies have shown that this slogan from the 1970s is false: the cholesterol in food has no negative influence on cholesterol.
How? 'Or' What? Indeed, it is the liver that produces most of the cholesterol . When we consume a food containing cholesterol, the liver reduces its “ own »Production. This is why you can swallow 3 eggs a day without your LDL (bad cholesterol) moving. There is therefore no risk to our heart.
Other studies have shown that people who eat a lot of eggs are no more at risk of developing heart disease than others.
It is all this evidence that allowed the American authorities in 2016 to issue an official recommendation that it is completely unnecessary to reduce your consumption of foods high in cholesterol. Knowing that these foods are often healthy: such as seafood, sardines, eggs.
Remember that egg white is made up of 100% excellent proteins and that the yolk is filled with vitamins : A, B2, B6, D, E, K…. and especially an antioxidant that protects our memory, called choline.
4. Replace your butter with sunflower oil
In the 1970s (again), people started to say that animal fats, like butter, had to be replaced with vegetable oils like sunflower or corn oil. Today these 2 oils are among the most harmful foods that exist . They are full of omega-6 (dangerous when consumed in excess) and they increase and promote overweight and diabetes but also heart attacks.
A first study was carried out in 2010 on this subject and in April 2016 and they both concluded that there was no link between the consumption of animal fats (said to be saturated) and the risk of heart disease.
For this, more than 9000 people followed a specific diet: half of them followed a classic diet relatively high in saturated fat: with butter, cheese and meat and the second half was deprived of a good part of fat except for corn oil.
In 5 years, the guinea pigs of the second group had twice as many heart attacks than those of the first.
This is why it is necessary to consume oils such as olive or rapeseed oil and not industrial products such as corn or sunflower oil.
5. Eat fat is bad for your health
Humans can do without sugar (because they can produce glucose from their protein and fat stores) but they cannot deprive themselves of good fats .
Take the example of omega-3s, we are unable to manufacture them ourselves and yet they are so precious for the proper functioning of our brain and our heart.
This is why our diet must contain fats such as rapeseed oil, or even sardines which are rich in omega-3.
To deprive yourself of fatty foods would be to deprive yourself of foods such as:
- Avocado: rich in fiber and potassium
- Dark chocolate: packed with anti oxidants
- Almonds and walnuts: full of vitamins
Other advantages: fat also gives flavor to your recipes, sauces, or even seasonings and that's what keeps us going. This is because fats do not have the same satiety effect as carbohydrates.
The more fast sugars you eat, the more you will want to go for less recommendable foods (like ice cream or candy).
Also be careful because eating less fat leads us to eat more starchy foods.
It is therefore important not to eat FAT-FREE but to EAT FAT in smaller quantities.
Next week :
The sequel to the Biggest Lies about NUTRITION.