5 common food myths busted
by Patrick Ibsen on Sunday 15 December 2024
3 min read
5 common food myths busted
It seems like everywhere you turn these days there’s a fresh food fad. What’s good for you one week, is bad the next. We’re here to help clarify any questions you may have about nutrition and offer the genuine facts about healthy eating.
Myth 1: Coconut oil and butter are better than oil
If you’ve asked yourself the question, “is coconut oil a healthy alternative to others?”, or “is butter bad for you?”, then here’s the answer. Despite its surging popularity, coconut oil and butter are high in saturated fat, which can raise both LDL (bad) and HDL (good) cholesterol levels.
Thing is, the increase in LDL is often more substantial than HDL. In other words, you’re consuming more bad cholesterol than good. All of which can wreak havoc on your overall heath, especially for your heart.
That’s not to say you can’t still enjoy both of these. Although, a healthier alternative would be Extra Virgin Olive Oil. Research shows that extra virgin olive oil can lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process, including heart disease.
Myth 2: Vegetarian and vegan diets are healthier
If you’ve ever heard someone hype up plant-based diets to be better than say, a carnivore diet, they’re telling pork pies – pardon the pun.
While plant-based diets can offer health benefits, they’re not automatically healthier. The nutritional quality of a vegetarian or vegan diet depends greatly on the types of foods consumed. Diets high in processed plant-based foods, such as vegan snacks and sugary products, can lead to deficiencies in important nutrients and increased caloric intake.
To help with nutrient intake, a well-balanced vegetarian or vegan diet should include a variety of whole foods, such as:
- fruits
- vegetables
- whole grains
- legumes
- nuts, and
- seeds.
A poorly planned vegetarian diet may lack essential nutrients like protein, iron, vitamin B12, and omega-3 fatty acids, which are often obtained from animal products.
The solution is a diet rich in all your essential vitamins and minerals, which lessens your ‘caloric deficit’. If you’re unfamiliar what this is, check out our article, full and fuelled – navigating a caloric deficit.
Myth 3: Eating late at night causes weight gain
Who amongst us doesn’t love a midnight snack? But have you ever avoided it because you thought it led to weight gain? Trust us, you’re not alone. We can say confidently this food myths busted!
According to experts at the University of Queensland, provided your “energy-in equals energy-out”, eating late at night won't inherently lead to weight gain. So what does influence weight gain would be the quality and quantity of food you eat, not the time of day you eat it.
If you’re craving a late night meal, we suggest you choose something that’s light, nutritious, and easy-to-digest like yoghurt and berries or an apple.
Be sure to check out our article, "I'm always hungry before bed, what should I do?" for more info on this topic.
Myth 4: Skipping breakfast helps with weight loss
We get some of you may be in a bit of a rush in the morning, and willingly (or unwillingly) you skip breakfast. Once in a while is not too bad, but doing so regularly is not suggested if you think it will help with weight loss.
A study published in the European Journal of Clinical Nutrition found that skipping breakfast was associated with higher Body-Mass Index (BMI), especially in children and mothers. It also discovered regular breakfast eaters tend to have better overall health compared to those who skip breakfast.
Plus, if you skip breakfast, it can cause overeating later in the day and disrupt your metabolism. So, make sure you make time for a healthy breaky.
Need some healthy breakfast recipes? Check out our 5 high-protein breakfasts to kick-start your day.
Myth 5: All fats are bad for you
When it comes to facts about healthy eating and the need have certain food myths busted, this is the perfect one to end on. Believing all fats cause weight gain is false, false, false!
Not all fats were created equal. It's wise to limit saturated fats, especially from processed sources. But other fats, such as monounsaturated and polyunsaturated fats, are essential for good health.
These fats found in foods like avocados, olive oil, and fatty fish, can lower bad cholesterol levels and reduce the risk of heart disease. They also help your body absorb important vitamins and keep you feeling full, which can help you manage your weight. Be sure to read our article "7 healthy fats you should eat more of".
A great way to get more healthy fats in your diet is by including them in a vibrant nourish bowl. Wouldn’t you know it, we have a list of 5 mind-blowing nourish bowls recipes you can really sink your teeth into.
Treat yourself today
Remember, the best bit of advice we can give about nutrition and healthy eating is this: enjoy everything within moderation. This goes for food and fitness. So, next time your pacing yourself with a full-on workout at Virgin Active Norwest, be sure to treat yourself afterwards to a nutritious and delicious treat made by the friendly team at Kauai cafe.
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