I bet you've heard a few crazy 'facts' before around certain types of foods; why to eat them or not, when to eat, what food group to cut out to make you slim...etc. Let's dispel a few here.
Did you know, the average human spends roughly 32,000 hours eating in their lifetime?
Being that we spend so much time eating, you would assume that naturally we have learnt a lot as individuals about nutrition and what we put into our bodies to fuel it and nourish eat, right??
We need food to survive, we can not abstain from it, it is a required necessity for us to built and maintain a healthy lifestyle. However, at least a few times a year, the diet industry or celebrity trends would have us believe some pretty crazy s**t in terms of what we eat to achieve some remarkable results. So here goes a few....
1. Fat is unhealthy
Wrong! This trend comes and goes like carbs being the enemy too. We fear foods containing fat, in excess like anything, yes an overconsumption of fat is bad for us, however we need fats, they are essential to our health, vitamin absorption and hormonal regulation, especially as women! Nutritious higher fat foods include; cheese, oily fish, eggs, avocados, nut butters and dark chocolate. On a protein level, there is also Salmon and to a degree red meats (depending on fat content chosen) and these are very beneficial for us.
These foods can help to keep you satisfied and fuller for longer, which aids any weight loss goals.
You don’t have to cut out ALL fat from your diet, instead try to reduce your intake of saturated and trans fats, and opt for healthier alternatives.
2. Chocolate gives you spots
Chocolate does not cause spots or acne, so we can all enjoy that treat with a little less guilt. I for one love my chocolate varieties and tend to include dark chocolate in my cupboard of necessities.
The real causes of acne are a buildup of dead skin, hormones, and genetics. People with problem skin may also find that certain foods, such as dairy and carbohydrates, make their existing acne flare-up; but for the most part, your diet does not play a significant role in your acne.
3. White potatoes are unhealthy
White potatoes seem to have gained the reputation of being the unhealthiest carbohydrates and are usually omitted from any diet plan, I have certainly seen that for sure in my plans in the past.
They do rank higher on the glycaemic index scale (the body digests them quickly and causes a spike in blood sugar), however they include nutrients like vitamin C and fibre.
Previously I would add them into a pre/post workout meal, however now, I do not place emphasis on when I have them, I love my baby potatoes roasted with garlic and rosemary. Try them baked or roasted instead of fried and leave the skin on – to get the most nutrients you need to eat the whole potato.
4. Coffee is bad for you
Let's face it, many of us would not get out of bed if there was not the prospect of a lovely coffee awaiting us in the kitchen, it is a part of our morning ritual for many.
Like anything, in excess it can be bad for you. However, coffee actually has some nutritional benefits – it’s high in antioxidants which help inflammation, and it’s also a stimulant that increases energy levels.
I would suggest choosing your coffee quality wisely however, as many high street chains although offering a dark roast which so many of us prefer (which gives the coffee its bitter taste when they burn the beans), they do not use high quality coffee beans, instead use lower quality, fast grown, nutrient deficient beans required for the mass market to keep up with demand often grown in a very different ecosystem.
We can be caffeine sensitive of which some of us will naturally know this. I however, did not know this until I did my Muhdo DNA test - since which I have reduced my intake drastically and have found far better mental clarity and mood stability through the day.
5. Superfoods have more nutrients
The term "Superfood" is a clever marketing term that tries to convince you certain foods are more nutrient-dense and therefore have more health benefits. While some foods are better for the body than others, the term ‘superfoods’ has no accreditation in nutrition.
Your diet should be diverse in different food groups and sources, making the overall outcome beneficial. When we restrict or remove food groups - this can impact our health and nutrient diversity. When done for a prolonged period of time, it can also lead to gastrointestinal issues.
6. Don't eat Carbs - you will get fat!
Yes; eat a lot of cakes, biscuits, chips...you will put on weight, like with excess of anything else! can increase weight gain, especially when eaten in excess. As above when we spoke about white potatoes, these unprocessed carbohydrates offer nutritional benefits and can help to prevent overeating by keeping you feeling fuller for longer, especially when including the fibrous skins. If you love your carbs, consider how any refined or unrefined items you eat and and if your ratios are lower in the latter, play around and up the unrefined group that are high fibre resistant starch foods like beans, oats and other whole grains, plus a variety from anything grown from the soil
7. Vegan diets are healthier
Oooft, now I am not hating on Veganism at all here. I in fact love the occasional meat free meal and use more plant based products in my daily nutrition, due to taste preference but also not being completely ignorant to the impact meat and dairy production, has on the planet.
A plant-based, whole food diet is undoubtedly an extremely 'healthy' diet, and is the cornerstone of the diet of many of the longest-lived communities around the world. There is a big BUT....any food labelled vegetarian/vegan is not always great for us; be mindful of its ingredients and check the nutritional labels on packaging as vegan processed foods are on the increase as popularity grows, particularly in fast-food chains, so don’t be fooled into thinking that vegan = healthy.
Do some research into the healthier plant-based options that are available to you.
8. Fresh food is 'healthier' than Frozen
Actually, frozen food can sometimes be healthier than fresh, for example, as fruit ripens the sugar content increases and the nutrients deteriorate but having them frozen helps to preserve these nutrients and makes them last longer.
As a general rule, fresh food is beneficial when eaten at the right time, but don’t rule out the frozen options and they can also be more cost effective too!
9. Gluten is unhealthy
Turn to most supermarket sets up now, they will often have a growing Gluten-free aisle/section and it is a term that has been growing in popularity. Many think that if something is 'gluten-free' it is 'healthy' and that gluten should be the enemy. This is not really the case for many of us and I would always suggest pushing for rigorous testing and self discovery on this (In fact the Mudho DNA test I spoke of earlier - also included this in my profile and I am fine with it).
Gluten is found in foods such as cakes, pies, and biscuits, which has only added to the assumptions of it being 'unhealthy' due to the stigmatisation and demonisation we place now on foods within this diet culture heavy society we live in.
Unless you have coeliac disease or are gluten-intolerant, there is no reason to dismiss gluten; simply moderate the unhealthy food that it’s contained in.
10. 'Fat free', 'low calorie, 'reduced fat/calorie' foods are better for us...
Who else has been drawn to the packaging of “light,” “diet,” and “fat-free” when embarking on a new diet? Please do not be fooled by the labels. The rules and regulations on what the food industry has to 'prove' to place such a claim on their product is pretty shoddy! If it seems too good to be true - it often is as with these foods, more salt/sugar and chemicals are added to them than eating the 'full fat' version.
Be mindful of this when shopping, small quantities of ‘full fat'’ foods can sometimes be better than the diet alternatives.
We all love a good miracle, promise of a new fad food, superfood or 'healthy' alternative and methods such as these will continued to be used in and around marketing in order to create desire for you to move towards their brand! Often any myth, demonisation etc of a certain food is often to scare monger you away from a product that is not their own, and draw you in to their offering with come very compelling outlandish statements and often bias research papers.
At the end of the day, a balanced diet that incorporates mostly unprocessed plant-based whole foods, fish and meat (for those who will be carnivor through and through) will always be the most beneficial option.
Find foods you enjoy, that body asks for, for nourishment and wellbeing. We do not need to cut out certain foods/groups, but become more mindful and in tune with what our bodies do actually really needs as so many of us are so far gone in listening, trusting ourselves around foods and have lost our own innate self control - handing a majority of this to the dieting and fad food industry.
P.S: Want to learn more about your body - head to www.Muhdo.com to get your DNA test kit. Use "SUPREMEDNA" for your attractive discount on check out.
P.P.S: Want to then learn how to ditch the diet and start to learn control, and how to nourish your body for what it really needs - Join me on my next Ditch the Diet FREE workshop - click here to register: https://view.flodesk.com/pages/5fb7bfd31cb5fe24c09e6193