Myths About Proper Nutrition

Myth about proper nutrition #1

Black bread is healthier than white bread.

White bread is made from wheat flour, and black bread is made from rye flour. It’s hard to argue that wheat or rye is healthier, because each has its own composition of nutrients and performs a specific function. Another important factor in choosing bread is the type of flour, namely whether it is coarse or fine.

It should be remembered that all the nutrients are contained in the grain hull. Higher-grade flour loses it, so it does not contain all the vitamins and minerals that are destroyed during grain processing. You should choose bread made from wholemeal or whole grain flour, which retains all the substances we need.

There is also an opinion that you should not eat bread if you want to lose weight. This is not entirely correct, because it all depends on how you consume this bread. If you eat a slice of bread before a workout, it will give you a boost of energy, because bread is a complex carbohydrate.

Excessive amounts of bread or what you eat with it (butter, sausage, various fats) prevent you from losing weight.

You also need to remember that bread producers can add a variety of not entirely healthy substances to it to keep it from getting stale for a long time, a lot of salt and flavoring additives to stimulate the taste. Therefore, the ideal option is to bake bread yourself or buy it from trusted manufacturers.

Myth about proper nutrition #2

Chocolate is bad for you, and muesli is good for you.

People who watch their weight are convinced that chocolate will make them gain extra pounds, while muesli and muesli bars will help them at least keep their weight off and have a positive impact on their diet.

However, this opinion is misleading. Why?

Muesli is made from a variety of cereals, according to the technology, they are steamed under high pressure, which allows you to preserve all the nutrients contained in the cereals. However, some muesli is then fried or “polished” with caramel, which clearly reduces its usefulness.

Then various flavor enhancers are added to them – nuts, candied fruits, dried fruits, seeds. However, candied fruits and dried fruits are chemically treated to prevent the growth of fungi and insects. Manufacturers often add flavor enhancers, emulsifiers, flavors, and acidity regulators to their products. The caloric content of muesli is approximately 400-450 kcal per 100 g of product. All of this suggests that muesli will not play for you in the fight against excess weight, but will be on the team of “enemies”.

Real bitter chocolate contains flavonoids, tryptophan, as well as many micro- and macronutrients that will help you cheer up, reduce anxiety, and enrich the content of trace elements in your body.

Chocolate is invigorating because the cocoa beans from which this product is made contain caffeine. In small doses, caffeine can increase the physical and mental performance of the body, which makes it possible for us to react positively to changing external circumstances.

Improves mood. It is known that cocoa beans contain amino acids, in particular tryptophan, which is essential for the body to synthesize serotonin in the brain. But absolutely all researchers agreed on one thing: it is important not to overdo it with this product.

Here are some general recommendations for eating chocolate. It is necessary to eat high-quality dark chocolate containing at least 70% cocoa with a minimum of additives in the form of wafers, caramel, or even better without them. Eat less white or milk chocolate. Moderation in consumption is also necessary because of its caloric content.

Chocolate is quite a high-calorie product.

The optimal dose is approximately 30 to 50 g.

Myth about proper nutrition #3

Potatoes and pasta are not to be eaten if you are watching your weight.

So, let’s start with potatoes. 100 grams of potatoes contain 76 calories, 2.1 grams of protein, 0.5 grams of fat, and 16.2 grams of carbohydrates.

For some people, the following statistics will be a real revelation, but in fact, potatoes are not an “empty source of carbohydrates” at all, and contain many vitamins and even more minerals.

It contains vitamin C and B9, as well as a huge amount of potassium. You also need to know that potatoes are a slow carbohydrate.

That is, potatoes become unhealthy due to a number of culinary features, and if used properly, they can be an excellent source of substances useful for humans.

How should potatoes be cooked to get the most out of them?

It is best to consume potatoes boiled in their skins, because then they become a source of potassium for our body. You can also boil them or bake them in large pieces. It is not advisable to consume mashed potatoes, because in a very crushed state, carbohydrates are quickly absorbed and it turns into a source of “fast” carbohydrates. You should also limit the amount of fried potatoes.

Pasta. Pasta made from durum wheat is an ideal source of carbohydrates. They should make up about one third of the total human diet. If the body is deficient in carbohydrates, it replenishes them by converting muscle proteins. Many people believe that pasta is a very high-calorie product, so it is better to exclude it from the diet. But in fact, their caloric content is only 300 kcal per 100 grams. Thus, dry pasta contains as many as 300 calories, but boiled pasta contains only 80. It’s not the pasta that makes you fat, it’s the mayonnaise, various sauces, and cheeses that you eat with it.

This product is rich in vitamins and minerals. It contains calcium, magnesium, and iron. They are quite nutritious and provide energy for a long time. The fiber contained in pasta improves the digestive process and cleanses the human body. The only harm from pasta can be caused by its excessive consumption. Pasta is divided into groups A, B, C and classes 1 and 2. Group A is pasta made from durum wheat flour and high-grade flour with increased dispersion; Group B is pasta made from soft vitreous wheat flour. Group A pasta is the healthiest for us, so when buying it, you should pay attention to the packaging, where it should be indicated.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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