Are all the foods that are considered healthy actually so? For Halloween, we’ll unveil some of the myths shrouding nutrition and health. Which are true, and which are just a mask? Treat or trick?
It is known that nutrition has an immense effect over our health, starting with prevention of disease and continuing with improvement in quality of life. There’s increasing awareness regarding the subject of nutrition, but in our current era as we are exposed to an abundance of information, so too are we inundated with misinformation – and sometimes it’s hard to distinguish between what is really healthy and what is in disguise.
For Halloween, we’re taking off the masks from some of the myths regarding nutrition, diets, and health. What hides behind these myths, and what is the truth?
1. Any food that consists of only natural components or is labeled “natural” is healthy
The truth: not always
Some food components, such as salt and sugar are also natural, but not always healthy, particularly in certain amounts.
Ketchup, for example is made of “all natural components,” but other than tomatoes you can also find salt (sodium) and sugar in higher quantities than needed. Sodium is known to be one of the minerals related to increased blood pressure and bloating, which can contribute to weight gain. Ketchup’s sugar quantity can be a considerable – in one tablespoon of ketchup you can find nearly a full teaspoon of sugar. Therefore it is recommended to find a ketchup with minimal amounts of these undesirable additives.
Another example is preserved fruit juice, which contains natural fruits, but also a high level of concentrated sugar (fructose). In the process of making juice, the nutritional fibers are separated and the water and sugar remain. A glass of even ‘natural juice’ can contain 6-8 teaspoons of simple sugar that has been shown to contribute to imbalances in blood sugar and fats. The preservation process not only adds chemicals, but results in destruction of the vitamins. By drinking the whole juice – pulp and all – right after the fruit has been squeezed or pulverized in a blender, you can enjoy some of the fiber, as well as the vitamins and minerals. However, it is still better to eat the fruit as whole, so you can get all of the natural benefits.
Beyond this, many food companies use the term ‘natural’ to loosely describe something that may have been natural in a certain form, but has since been manipulated to one that the body does not handle quite as well. This is the concern regarding some genetically modified foods, certain fats – such as those that are hydrogenated, contributing a source of unhealthy trans-fats – as well as the type of refined salt and sugar in most every ready-made foods. Sometimes the term natural is used to refer to a part of the food, while the rest is highly processed – bacon and other cured meats fall into this category: while the protein may be ‘all natural,’ that does not make up for the high amount of sodium or potentially harmful nitrites.
2. Cholesterol-free products are healthy
The truth: not always
Sometimes this can be a marketing trick: for example, potato chips and wafers are advertised with pride as being ‘cholesterol free,‘ but contain high levels of certain saturated fats and often harmful trans-fats – which affect blood cholesterol levels more than the cholesterol you eat – as well as sodium and artificial preservatives.
It is important to remember that cholesterol can only be found in animal products, which means that plant oils and fats never have and never will have cholesterol in them.
3. “Carbs” need to be cut way back for weight loss to happen
The truth: not accurate
Low-carb diets are based on the principle that carbohydrates cause the release of insulin into the blood, which leads to weight gain. When consuming a very low amount of carbohydrates, insulin release is limited, so the body is believed to burn all dietary fat for fuel, and the protein eaten is believed to protect muscle from being burned. Indeed, many people do initially lose weight very quickly with these diets.
However, evidence and expert opinion indicate that low-carb diets don’t work in the long-run because the practice and results are not sustainable. First, the mind fights against the lack of carbohydrates with cravings that ultimately are given into – and often higher amounts of carbohydrates are consumed than otherwise would be. Second, the body fights back: for fat to be burned properly, carbohydrate is required – therefore, toxic products are generated in the body in a very-carb diet, which ultimately cause harm and nutritional losses that go beyond fat. Combining the two factors leads to a double whammy where the body doubles the weight-gaining influence of the carbohydrate binges.
Newer research shows that moderate decreases in carbohydrates – mostly simple carbohydrates, while focusing on adequate complex or ‘resistant,’ high-fiber carbohydrates – can positively influence insulin levels while supporting efficient fat burning. These results are better accepted by the dieter, as indicated by greater satiety, less binging, and longer-term sense of well-being (beyond the artificial ‘euphoria’ that accompanies more restrictive diets). The body burns fat in the way nature intended, and in addition to health being enhanced rather than put at risk, weight loss attained is more often retained.
4. Brown sugar is better
The truth: not accurate
White and brown sugar are both extracted most often from sugar cane or sugar beets that are then processed and refined, unless stated otherwise. Refined sugar that becomes brown sugar has molasses added to it to give it is characteristic color, taste, and texture; molasses itself is nutrient rich, but even the amount used in dark brown sugar is quite small, and the end product ultimately contains a negligible amount of vitamins and minerals.
Further, it is important to remember that sugars of all colors have the same caloric value, and brown sugar leads to a rise in blood sugar levels the same as its white brother. The goal is to reduce the consumption of all processed sugars.
Better alternatives include whole evaporated cane juice for a white sugar taste, and coconut sugar for a brown sugar taste.
5. Sports or dieting alone will make you thin and healthy
The truth: not accurate
Physical activity and nutrition each play very important roles in mental and physical health – therefore, in order to lose fat and keep it off and reap the benefits, you must incorporate both physical activity and nutritional changes. It is a well-known equation: expend more calories than you put in, and you have to work on both ends of the equation.
During the process of losing weight, physical activity contributes by building muscle mass and body tone and therefore increasing metabolism, so that the weight loss comes from fat tissue and not from the muscle tissue, in addition to increasing the motivation and consistency of the weight loss process.
Just as important, preservation of muscle tissue also requires quality nutrition, so that adequate energy is available for exercise without burning muscle. This means complex carbohydrates, high-quality protein, and good fats in balanced with one-another, in proportion to the body’s needs for healthy functioning – no more and no less.
6. Skipping breakfast saves calories
The truth: the opposite!
Studies show that people who eat breakfast ultimately eat less overall than those who ‘save’ on calories in the morning but then eat more during the evening.
Skipping breakfast continues the nighttime fast, leaving the body without replenishment of energy sources needed for it to function throughout the following day. This affects the body in two important ways: it sends the body into ‘starvation mode,’ which slows the metabolic rate – meaning every calorie is exaggerated and contributes more to weight gain – and it causes abnormally increased hunger later, with a particular urge to eat high-sugar, high-fat items – and mostly to eat excessively – which is not only unbalanced, but serves as a double whammy after decreasing the body’s ability to deal with the extra bulk.
7. Breakfast is the most important meal of the day – no matter what you eat as long as you eat something
The truth: not true
Breakfast is for sure the most important meal of the day – as mentioned above, it breaks the night’s fast and contributes to a healthy metabolism and weight. Additionally, studies show that people who eat a well-balanced breakfast are more alert and have better concentration throughout the day, and are less hungry and therefore aren’t as prone to excessive snacking or night binges.
A well-balanced breakfast should contain protein, which contributes a sense of fullness over time and helps maintain lean muscle; carbohydrate rich in nutritional fibers; a ‘good’ fat (high in omega-3 and/or omega-9 fatty acids or conjugated linoleic acid), and a fruit or vegetable to round out the essential vitamins and minerals and provide special plant components that support metabolic health. Simple examples is a cup of organic Greek yogurt with whole blueberries and accented with raw muesli, or an egg or substitute with whole grain toast and olive oil spread, plus a grapefruit.
I understand that caramel coloring etc is the worst additive; is molassas a product with caramel coloring?
Oatmeal is a low-carb grain and is good for you.
What about oatmeal