1. Carbs make you fat
So many people bang on about how carbohydrates make them fat! "I eat too many carbs" is something that we often hear. However, if you read that sentence back, what should be the red flag is "I eat too many" .... it's not the carbs that are causing the weight gain, it's the over indulgence of carbs that may lead to fat gain. This can happen with too much of ANYTHING, not just specifically carbs.
Eating less carbs (especially processed carbs) can be helpful if it helps you eat healthier. But if cutting carbs makes you eat worse or feel worse, or if you can’t stick with the diet, you should consider other options.
FACT: As long as you do not overindulge, carbohydrates will not make you gain weight.
2. Carbs only include bread, pasta, rice & potatoes.
There are many sources of carbohydrates other than these 4 options. Carbs are found naturally in a whole range of highly nutritious and healthy foods, including fruit, vegetables, legumes, starchy vegetables, grains, milk, yoghurt, breakfast cereals, confectionery, chips and soft drinks. So if you were wanting to go on a "no-carb diet" you'd be cutting out a LOT, not just bread and pasta.
FACT: Carbohydrates are found in a wide variety of foods from all the food groups.
3. A very low calorie diet is the best way to lose weight
Going on a very low calorie diet may lead to rapid weight loss in the short-term, however, long-term adherence to these types of diets can result in a reduction in metabolic rate (your body will get used to this little amount of calories). This makes long-term maintenance very difficult & the success rate of keeping the weight off very low.
These type of diets are normally recommended for pre-surgical patients. These types of diets may also lead to unhealthy eating habits & eating disorders.
You are better off loosing weight at a slower rate & developing good, sustainable eating habits that will assist in long-term maintenance & health.
FACT: Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.
4. The sweet potato is better for you than a white potato
Sweet potatoes are often promoted as being the healthier potato in comparison to the regular white potato. However, both these potato's are similar in calories, protein and carbohydrate content.
Both types of potatoes are rich in fiber, carbs, and vitamins B6 and C. White potatoes are higher in potassium, whereas sweet potatoes contain more vitamin A.
The main difference between the two is their glycemic index (a measure of how food affects your blood sugar). Regular potatoes tend to have a higher GI than sweet potatoes. People with diabetes can benefit from opting for lower GI foods, and therefore it may be more beneficial to chose the sweet potato in this circumstance. However, how eating potato affects your blood sugar largely depends on the type of potato, portion size, and cooking method.
FACT: Both sweet and regular potatoes can be part of a balanced diet. Neither is "healthier" than the other. Regular potatoes may however raise your blood sugar more than sweet, depending on portions, cooking method, etc.
5. ALL frozen food is bad for you
The two most common myths in regards to frozen foods are that they are packed with preservatives & that they are less nutritious than fresh food.
Yes, some frozen foods are still processed or have artificial ingredients in them. However, in general, there is less need from preservatives in frozen food as the freezing naturally preserves the food.
In most cases, the nutritional content of food is preserved by freezing, especially in fruits and vegetables. Some studies have found that frozen fruits & veggies are higher in certain nutrients, like vitamins A and C. This is because frozen fruit is picked at peak ripeness & flash frozen within several hours. In comparison to fresh fruit which is picked just before peak ripeness, then packed and shipped out. Fresh fruit & veg may also lose their nutrients over time, whereas freezing them preserves them.
FACT: Some frozen food may contain extra added preservatives & artificial ingredients, however for the most part they are naturally preserved by freezing. Please read the label to be certain. The nutritional value of fresh vs. frozen is similar for fruits & veggies.
What myths do you want explained next? Let me know in the comments!
Daniella Del Busso