Over the last couple of years, a lot of new diets and myths about healthy eating have risen. This is especially a product of the opportunity to share health tips on social media.
This is an amazing way of getting new knowledge – you should though be critical towards some of the things you read.
Listed below here are some of the myths you should not let yourself be influenced by.
1. Carbs Make You Fat
Over the last decade, carbs have been antagonized especially on social media. Hence carbs’ bad reputation diets such as Atkins and LCHF (Low Carb High Fat diet) have been promoted and suggested for an easy weight loss.
These diets claim that by limiting your intake of carbohydrates your body will be able to more easily burn fat. But when more or less removing carbs from your diet, you deprive your body of important nutrients.
Put simply there are two kinds of carbohydrates: simple carbs (foods that contain sugars, such as honey, fruits etc.) and complex carbs (starches which include grain products, for example, bread and some vegetables).
What they have in common is that all carbs are foods that get converted into glucose during digestion.
Once digested into glucose it especially helps to fuel the brain and to raise our blood sugar.
Especially fiber – which is found in for example broccoli, whole-wheat bread, and beans – is important for our digestion and our regulation of glucose in the blood, as fiber makes sure that the glucose is released slowly into the bloodstream.
When leaving out carbs of your diet your body will use fat and protein for energy. This is though not as efficient for your brain as the use of energy from carbohydrates.
When using fat as an energy source the molecules are not completely digested, as ketones (which are mildly acidic) are formed as by-products. This can cause the blood becomes more acidic over time.
When using protein as an energy source this might affect the building of muscles and cells in the body.
2. Eating before bedtime makes you gain weight
There is something to this statement, as many “night eaters” tend to eat more as well as more calorie-dense foods – but. Eating at night does not make you gain weight.
Losing weight is merely about staying in a calorie deficit (burning more calories than you consume). In contrast to this, you only gain weight if you are in a calorie surplus, where you consume more calories than you burn.
As stated before there is a connection between eating at night and eating more calorie-dense foods.
This may be a consequence of tiredness, which in studies has been linked to increased food intake and cravings for calorie-dense foods.
All in all what you eat matters more than when you eat. Therefore, if you are hungry after dinner – and you have not eaten too much throughout the day – you should not hold back on eating just because it is past 8 pm. You should follow your hunger cues.
3. There are healthy and unhealthy foods
You often hear people talking about healthy/clean and unhealthy foods. This is in many ways funny words to use – because what is the definition of healthy and unhealthy? There are no foods that are neither healthy nor unhealthy.
Foods can be calorie-dense, filled with sugar, filled with vitamins/antioxidants, filled with fibers etc.
But a piece of chocolate, an ice cream or a handful of gummy bears is not unhealthy foods. They are calorie-dense, but it is all about the portions.
What the so-called healthy foods can give you is often a better feeling of satiety, both as they contain more fiber as well as you can eat more for the same amount of calories.
But so-called unhealthy foods often give you bigger satisfaction. All in all, food is food. As long as you eat all in controlled portions no foods are unhealthy.