20 Food Myths And Myth Bursting

20 Food Myths And Myth Bursting

Okay, so are you someone who has recently started going to the gym, and the Gym trainer has asked you not to have Rotis and Parathas and only to have fresh veggies and fruit juices in your diet to reduce that Fat there? Or are you someone dumping your Egg yolk as they are not for your health? Think how bad the Mumma chicken will feel- taking away my eggs and throwing my baby like that. Well, what if I say that these are just a myth? You could eat roti and paratha and that baby yolk, too? There is no harm in that all these are just a Myth. Well, today will be debunking such Top 20 Food Myths.

1.You Cannot Have Chapati/ Rice In Meals If You Are On Your Weight Loss Journey.

Can I have Chapati/ Rice (Cereals), as I am on my weight loss journey? So here is the key to losing weight concept of Calorie deficit and to having a balanced diet. Calorie deficit says that when the number of calories you take/ eat is lesser than the calories you burn, you will lose weight. And if you are on track for weight loss, according to the Centre for Disease Control and Prevention, you must engage in Physical activity of not less than 150 min per week. Cereal-based foods are rich in carbohydrates that will give you the energy to do the workout.

Few tips-

1 – Have healthy, homemade and wholesome food like Cereals, Pulses, Milk and its Products, Egg/ any other non-vegetarian source, Fresh vegetables and Fruits with Nuts and oilseeds. 2- Stay well hydrated. 3- Manage 7-8 hours of sound sleep. 4- Be consistent and be true to yourself.


2.Fats Like Ghee, Butter And Oils Are Fattening

We all have studied about macronutrients in our school times and also that Fat is one of the macronutrients which gives energy to our body mainly when we starve. A gram of fat provides 9.1 calories.Our body needs fat for various purposes. Fat-soluble vitamins are stored in the body with the help of dietary fats and are stored in fatty tissue and the liver. Even the upper limit fat consumption suggested by RDA 2023 (ICMR) is 30% of total energy.And when one exceeds this upper limit and consumes too much fried food, packed products, trans fat, or reused cooking oil. The fat that was for good turns out to be the silent killer by getting deposited and causing fatty liver, High cholesterol, obesity and many more health issues. So, try to consume more healthy fats that too in moderation.


3.Pickles Are Not Good For Health, As They Contain Too Much Oil And Salt

Pickles, Are you also drooling? Well, from the past few years, I have heard a lot that Pickles are not Good for your health as they are dipped in too much fat and salt. Pickling is an age-old method to preserve vegetables, fruits, meat, and fish involves drying them under the sunlight, coating them in salt-turmeric, marinating them with spices and then dipping them in a container full of oil. This way helps the age of our favourite vegetable, fruit etc extend a little longer. Pickles are not just taste changers but are one of the best probiotic sources and introduce good bacteria to our microflora, a good appetiser, and a better digester. The fermented pickles that involve Lactic Acid Bacteria are very helpful in controlling serum cholesterol and boosting the immune system, Their preservers are fruit and vegetables, and they are rich sources of antioxidants, vitamins and minerals. And not to forget they are under sunlight for several days, they are a source of Vitamin D.And what about the oil and salt that should not be your concern until you are getting pickles from stores (the ones made with chemical-based preservatives and unhealthy fats) and not bringing them to your table from your Granny’s kitchen?


4.Refined Sugar Is Poisonous; Jaggery Causes No Harm

Well, Jaggery is a substitute for Refined sugar with less processing and little extra nutrients for those additional nutrient benefits, you have to eat about 200- 300 grams of it, as Jaggery too is around 95% sucrose and 5% minerals. So, rather than being concerned about sugar or Jaggery (both of which are of the same raw material- Sugarcane juice), You must look at that extra sugar you are getting from doughnuts/ pastries/ packed food items or any sugar-loaded foodstuff. And one who asks you to abandon sugar asks them if they want their sweet taste buds to be vestigial? One can consume around 20-25 g/day of sugar. Be it honey/ jaggery/ refined sugar etc. Moderation is the key.


5.Egg Yolk Is A Whole Of Cholesterol. It’s Fattening

Are you also someone who does not have a whole Egg because its yolk is cholesterol-rich? So, there is a lot of research on whether the yolks from Eggs are healthy or should be the most significant dietary nightmare. Well, to be true there are several studies, and all are contradictory.Here, in this article, we will decode it simply: Egg is a food with the highest biological value, which means its protein ( a central part of which is in the yolk) is readily taken up by our body plus a good source of vitamins, minerals and some say cholesterol too (all of which is present there in yolk again), yes agree Egg yolks have cholesterol but the god ones- The HDL and omega 3. What makes Eggs lousy food is combining them with mayonnaise, butter or fried in deep fryers. The study does not say eggs are a villain for someone who is not at risk of cardiovascular disease. So, from now on, don’t EGG-NORE the yolk.


6.Nuts Are Not Suitable For The Heart

Nuts are everybody’s favourite things as a prasad/ bhog/ midnight snack, early morning first thing to eat, or whatnot. They are a good source of healthy fat and proteins. But labelling them as unhealthy is not the right thing. What’s sick is spreading rumours and believing those myths. Well, Nuts are a great source of essential fatty acids. By that, I mean the MUFAs and the PUFAs.


7.Fruit Juices Are Better Than Whole Fruits

Fresh fruits are a great source of vitamins, minerals, fructose (fruit sugar), water and fibre. When we squeeze them out to get the juice out, we mainly get the water, micronutrients and sugar of. The thread we remove helps us keep our gut and bowel movement healthy by flushing out the wastes smoothly. So, next time, try to have whole fruit at a time rather than juicing it out. This will also save you from buying brown rice that you take for adding extra fibre or adding raw veggies to your wheat dough to make it extra fibre-rich.


8.Consuming Raw Eggs Is Healthy?

For the past few years, consuming raw eggs has been a trend. Everybody wants to be Milkha Singh, and so they take this raw egg and milk concept very seriously, but what if I tell you having raw eggs leads to indigestion as proteins in it are not in absorbable form and also contain salmonella, which can cause diarrhoea, vomiting, nausea, fever etc. Also, raw eggs can lead to biotin deficiency as raw Eggs have avidin, which turns off biotin absorption. Heating eggs neutralise avidin. So, next time be prepared to list these facts when someone asks you to have raw eggs.


9.Diet Fasting Is Good For Health

Fasting these days has been linked with mere weight loss and no cultural celebration as earlier. Here, we will mainly talk about weight loss fasting, like intermittent, keto, paleo, and so on. where one eats in a specific slot or tries to consume particular foods or nutrients. But have you ever thought of the negative impact of it on the body?When we eat in a specific period and fast for the rest of the day, as in Intermittent fasting, in which our body is not habitual, our metabolic rate slows down, which leads to weight gain by slowing the process of digestion, absorption and assimilation and leading ultimately to symptoms like lethargy, headache, mood swings, etc. Also, fasts like intermittent cannot last up to more than 2-3 months.Now let’s talk about the type of fasts where we eat specific foods and abandon some particular food groups. It may be protein, fat, or carbohydrate. Fast like these also don’t last for months as our body needs each nutrient in a specific amount, depriving us of which our body will send us negative signals.


10.Eating Lots Of Fiber Is Healthy

Fiber is one of the most required nutrients by our body. These are the indigestible polysaccharides derived from plants that help increase the transit time of food (time taken by food to stay in one’s gastrointestinal tract), allowing better digestion, absorption, and assimilation of food. But lately, this fibre has become an unwanted master in food companies. Everyone looks for it everywhere, from chapati biscuits to beans and lentils.According to a recent RDA, an adult requires around 30-50 grams per day of fibre. From fresh fruits, vegetables and Whole cereals and pulses. There is no need to have biscuits with added fibre or mix vegetables to your chapati unnecessarily, and also avoid Refined products.


11.Reuse Of Oils; There Is No Problem With It

Reusing cooking oil has been very common in Indian households without a second thought. We strain and store the leftover Fat from our pan, sometimes in a separate container or fresh, unused oil. But have you ever wondered if the Fat you use can make your heart regret this? FSSAI recommends a maximum of three times the usage of the same oil by Food Business Operators as repeated heating of cooking oil increases the amount of trans fat in it, which leads to severe heart problems like atherosclerosis, hypertension and heart attack. EtcDiscard the oil once used for frying.


12.Brown Bread Vs White Bread

These days people are more into instant foods and the demand for foods like bread and buns has increased which is made of refined wheat flour, but in the direction of fitness and diet freaks now we have Brown bread in the market as it whole wheat flour or Multi grain flour. People have started to believe that brown bread is healthy without giving much care to the label as many bread makers are adding brown colour to the usual white bread or some are still mixing refined wheat flour in whole wheat flour and making the consumers fool. It is better to have those extra fibres from fresh and seasonal fruits or vegetables.


13.Spinach Causes Kidney Stones

There are several forms of Kidney stones, out of which is the Calcium oxalate which is due to increased consumption of oxalate-rich food products or the consumption of foods that are both rich in calcium and oxalate. Spinach is said to be the richest source of Oxalates, but they are not stone-forming when you eat them in the right way by washing them properly and cooking them well. Oxalates are water-soluble. They will get discarded when you boil them well and discard the water, you can reduce the risk of stone formation, and we cannot say spinach is the reason for kidney stones. Not getting enough fluid to flush out the depositing minerals in the Urinary Tract is also the most common reason to have stone.


14.Millets Are Food For Animals, Hard To Digest

Well, Millet has a slower digestion rate, keeping one’s stomach full for a longer time as they are a good source of fibre and protein with a low glycaemic index. They require more time to digest, but that does not mean that it is food for animals. Also, there are no delicious recipes to try and to bring some change to your daily menu.


15.Should A Thyroid Patient Consume Cruciferous Vegetables Like Cabbage?

Well, it is believed that a Thyroid patient must not eat cruciferous vegetables like cabbage, cauliflower and broccoli at all, as they contain a compound called goitrogens that hinders Iodine absorption. But the truth is when you properly cook these vegetables by steaming, boiling, or stir-frying, these goitrogenic compounds get deactivated, leaving behind other nutritious benefits. So, people with Thyroid can have these vegetables in moderation and also keep a close eye on their Iodine intake by consuming kinds of seafood, iodized salt or dairy products.


16.Formula Feeding Is Better Than Breastfeeding For My Baby

Mothers’ milk is the first nutrition that babies receive. It is a complete package of carbohydrates, protein, essential fatty acids, antibodies (colostrum), vitamins, minerals, digestive enzymes, hormones and what is not required by babies for optimal growth and development as it is according to the needs of growing children. Its taste and nutrient constituents mainly depend on the mother’s diet. Well, Formula feeds are composed in a way that can meet all essential requirements of a baby, but the part where it lags is the absorption as many infants are not able to digest or absorb the nutrients from formula feed. Also, a mother’s milk contains hormones like Oxytocin and Prolactin, stem cells that promote organ development, White blood cells– that help fight infections and build more muscular immune systems, and beneficial bacteria, all of which formula feed lacks. So, it is better to feed your baby with breast milk and make the right choice.


17.Fine Chopping Is Suitable For Cooking

Modern problems need modern solutions that fit modern moms. They have found this unique idea to feed their babies vegetables by chopping them in tiny pieces so that they either become invisible or get camouflaged with other ingredients. But have you ever wondered about the impact of these tiny chops on the nutrients? When one chops their fruit or vegetable in smaller pieces, they are allowing more significant surface areas to be exposed to heat which, can lead to excess nutrient loss either by leaching or by evaporation. So, chopping fine is never a good idea to feed healthy food.


18.Drinking Hot Water Can Lead To Weight Loss.

There has been no research to date that confirms that drinking warm water leads to weight loss, but yes, a study says that having a glass of warm water half an hour before a meal increases the rate of metabolism, which could speed up the digestion rate.


19.Gluten-free Products Are Healthy And Should Be Opted For All

There is a small population who are intolerant to a protein named Gluten, found mainly in Cereals. Gluten from Glutenin and Gliadin; its role is to provide elasticity to cereals. Those intolerant to Gluten are diagnosed as either gluten-insensitive or Celiac patients. But in the past few years, ordinary people out of nowhere have started following a Gluten-free diet as the trend says it is bad for health. But have you wondered about giving up on your staple food cereal, which stores essential protein, carbohydrates, other vitamins and minerals and fibre? Which are low in gluten-free products. Opting for a Gluten-free diet can lead to deficiencies of vitamin B complexes.


20.Soy Caused Breast Cancer

Soy causes Breast cancer in humans, as found in a study on animals. But later, studies reveal that the metabolism of Soy products is very different in animals and humans. Soy contains isoflavones that were earlier declared to be the reason to act like oestrogen and cause breast cancer. Later, it was suggested as a superfood to reduce the risk of Cancer. But the thing is, eating soy products in moderation won’t kill you.