I’m a doctor here’s the 12 food myths that could be harming your health

CARROTS will help you see in the dark. Don’t leave any food on your plate. Use margarine instead of butter.

Most of us grew up with food myths and old wives tales like these, usually told by loving parents who wanted to make sure we were well fed.

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But are they all really true? And how many of us still live our lives for them?

According to a recent Herbalife Nutrition study, many of us still believe traditional food myths, which experts say could be detrimental to our health. Health.

We asked nutritionist Dr. Richard Allison to debunk some of the most common food myths and set the record straight on all things nutrition.

Myth 1: Don’t skip breakfast

Around two-thirds of Britons (66 percent) believe you you shouldn’t skip breakfastbut Dr. Allison said this is actually your body’s first chance to recharge after sleeping.

He said: “You need to replenish the glycogen stores that supply your body and muscles with energy.

“Skipping breakfast often could lead to reduced physical activity, as your body would lack the energy supplies needed to exercise or move efficiently.

“But it also depends on your lifestyle.

“For example, someone who works out first thing in the morning might not have their first meal of the day until 10/11 a.m. or so.

“So it’s important to tailor your intake to your individual needs, whether it’s for training, work or other aspects of your lifestyle.”

Myth 2: The fresher the food, the more nutritious it is

Most people (59 percent) believe that fresh fruits and vegetables have more nutrients than frozen foods.

According to Dr. Allison, those people are not far wrong.

However, frozen foods are not totally devoid of nutrients.

“As a general rule, fresh foods can be considered more nutritious, but many essential nutrients can also be preserved with ‘quick freezing’ techniques,” explained Dr. Allison.

Myth 3: Certain foods help you burn fat

According to research, more than half (54 per cent) of all Britons believe that certain foods can help stimulate metabolism or reduce appetite.

“All foods stimulate the metabolism; however, some types of food, such as chili peppers, may have a greater impact on metabolism than others,” explained Dr. Allison.

Eating these foods can help with weightlossHowever, the most effective way to lose weight is to maintain a calorie deficit, said Dr. Allison.

To achieve a calorie deficit you should eat and drink fewer calories than you burn.

“Certain foods can make achieving this seem easier by making us feel fuller for longer,” he said.

“Walnuts are one of these satiating foods and they’re also super nutritious, being high in protein and good fats, which are beneficial in offsetting hunger.”

Myth 4: Fasting can make you lose weight fast

One in three (36 percent) of people believe that fasting will speed up the weight loss process.

In part, this is true. When you crash diet, you put yourself in a calorie deficit, as you will naturally consume fewer calories than normal, or no calories at all for a set period of time.

At the same time, reducing your calorie intake can alter the way your body burns and stores fat, explained Dr. Allison.

“This may not be sustainable in the long term, as your body is at risk of going into starvation mode, which comes with a number of risks,” he said.

Myth 5: Eating six small meals a day is better than three large meals.

About a third (36 percent) of people believed this to be true, and while it’s not technically wrong, it’s also not exactly right.

“Eating six small meals a day may be a better approach to avoiding unhealthy snacking, as you won’t have as much time between meals to be tempted to make a poor decision,” said Dr. Allison.

“However, as long as the nutrient intake between three large meals and six small meals is the same, then there shouldn’t be much difference between which is the best option.

“The key factor for weight loss is total calorie intake, not meal frequency.”

Myth 6: Egg whites are more nutritious than egg yolks

Both egg yolk and egg white are highly nutritious, but in different ways, explained Dr. Allison.

This means that the 29 percent of you who believed that egg whites are more nutritious than egg yolks are wrong.

“In fact, egg yolk has a higher nutrient density compared to egg white, mainly because egg white predominantly consists of water.

“Egg yolk alone is a high-calorie food, containing 322 calories per 100g, while egg white has comparatively much fewer calories.”

Myth 7: Low-fat foods lead to a healthy, fat-free body.s

About 29 percent of you believe in the myth that after a low fat diet it’s actually better for you.

When, in fact, following a very low-fat diet can put you at risk of being low in certain vitamins.

“That can affect the functionality of your immune system and reduce your body’s ability to heal itself,” said Dr. Allison.

“It’s best to avoid saturated fat and make sure your diet includes healthier fats by including more fish, nuts, seeds, and vegetable oils, including avocado and olives.”

Myth 8: You can eat whatever you want while exercising.

About a quarter of people (26 percent) said they thought they could eat whatever they wanted as long as they burned it with the equivalent exercise.

However, Dr. Allison said that this is quite difficult to put into practice.

“The truth of the matter is that if you are on an ‘eat what you want’ diet and consume a large number of calories very quickly, especially when eating processed foods with minimal nutritional value, you will find it incredibly difficult to burn off a large amount of calories. number of calories,” he said.

He added: “It is an unsustainable approach to rely solely on exercise and ignore the body’s need for food with high nutritional value.”

Myth 9: You need to consume protein right after your workout.

26 percent of you protein Hobbyists thought you had to eat your protein right after your workout for it to be effective.

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However, Dr. Allison said that anytime up to eight hours after your workout is a good time to drink that shake.

“After a workout, your body will try to rebuild its glycogen stores, as well as repair and regenerate those muscle proteins.

“At a time like this, it’s particularly important to eat protein because eating the right nutrients will help your body rebuild and restore itself much faster,” he said.

“While ingesting protein immediately after exercise is often recommended, the body’s ability to build muscle is elevated for hours after exercise, so consuming the correct amount of daily protein is the priority over time, for most people. people”.

Myth 10: Carbohydrates are bad for you

One in four Britons (25 per cent) will avoid carbohydrates when trying to lose weight, the research suggested.

However, Dr. Allison has said that carbohydrates are vital, especially when you exercise.

“When training, it is important to replenish central muscle glycogen stores with carbohydrates, as these stores will have been depleted during exercise.

“Also, carbohydrates can be good for you in a number of ways, for example, a carbohydrate intake later in the day can help promote good sleep.”

He added: “But it really needs to be looked at on an individual basis as it’s not a one-size-fits-all approach.”

Myth 11: Supplements don’t work

According to research, 21 percent of Britons think vitamin supplements don’t work

“In an ideal world, we would all get the necessary level of daily nutrients from the food we eat, however, this is not always possible,” said Dr. Allison.

However, global estimates reveal that only 20 percent of populations meet omega-3 fatty acid targets, and very low blood levels of omega-3 fatty acids are common across Europe.

“That’s why supplements can help,” he adds.

“There are also certain groups that could benefit from a supplement; these include people who are trying to lose weight, athletes, vegans, vegetarians and premenopausal women.”

Myth 12: supplements are notsure

Most food supplements are regulated by food legislation, which is based on the principle that products must be safe for consumption and not display misleading labels.

However, 19 percent of you believed that the supplements were not safe.

“Before you buy supplements from any company, check to make sure they’re regulated,” said Dr. Allison.