10 Myths that nutritionists want you to forget
Several myths about food circulate constantly through the internet, and may even influence people to stop consuming a certain food. But are they really valid? Nutritionists Clarissa Fujiwara and Isabelly Bezerra broke some of these myths and warned of the importance of maintaining a healthy diet on a daily basis. Check it out:
1. Gluten-free diet can improve health
Gluten is the combination of two groups of proteins: gliadin and glutenin, found inside wheat, barley and rye grains. Many foods consumed daily by Brazilians contain the substance, such as breads, pastas, biscuits, cereals and others.
Being present in many caloric foods, eliminating gluten from the diet has become synonymous with weight loss. However, Clarissa explains that the most suitable for those who want to lose weight is to try to improve the quality and quantity of food they are ingesting and not the complete elimination of gluten in the diet.
It is important to remember that a gluten-free diet is recommended only for patients who have celiac disease or sensitivity to the substance.
2. Avoiding whole milk because of fat
Milk is one of the main sources of calcium available and is essential for the health of bones and teeth. Some people avoid the consumption of whole milk due to the large amount of fat, but these fats promote a satiety for a prolonged period.
According to Isabelly, whole milk can be consumed and used sporadically. For frequent consumption, low-fat or low-fat milks are better indicated because they preserve nutrients, such as calcium, and decrease the amount of fat and cholesterol, bringing more benefits to the integral.
3. Sea salt is healthier than refined salt
The big difference is in the form of production. The salt usually used in the kitchen undergoes an intense refinement process, causing it to lose its minerals, except sodium and chloride. In addition, it suffers an increase of chemicals for cleaning.
"There is also a difference in taste, where the marine" exits "less in relation to the refined, explains Isabelly. . However, both have similar sodium values and should be consumed in the amount indicated by the World Health Organization (WHO), ie 5g of salt per day.
4. Eating carrot improves vision
Carrot is a food rich in vitamin A, which can contribute to eye health. Deficiency of this vitamin can cause difficulties in seeing in places with the weakest light and cause ocular changes.
However, for good eye health it is necessary to maintain a healthy and diversified diet. "So far there is no scientific basis that only the carrot can preserve the health of the eyes," commented Clarissa.
5. Dietary foods are healthier
Diet foods are restricted in certain nutrients (sugar, sodium, fat, gluten, lactose), and therefore are indicated for specific diets, such as in patients with diabetes. it is always the smallest choice in nutritional terms. In some cases, such as chocolate, for example, the composition of the product is altered in order to hide the withdrawal of sugar, and among the changes, a greater amount of fat is often added, which gives more calories and fat saturated with food, making it inferior to the traditional.
The consumption of diet food should be moderate, and it is necessary to have a balance with other foods, complements the nutritionist Clarissa.6. Fat-free foods are better for people who want to lose weight Many people confuse fat with frying but there are several sources of fats and many of them are essential to the functioning of the body and for absorption of vitamins, so not all kinds of
It is important to note that weight loss is not only linked to restriction of fats, since some of them, in their monounsaturated form (omega 3 is an example), can contribute a lot to our health and should not Nutritionist Clarissa says that healthy weight loss requires balance in food: "A diet without fat is not healthy, but it is important to include it in adequate amounts and also to choose the right kind of diet. fat, excluding fats from ultraprocessed foods that raise bad cholesterol. "
7. If you exaggerate your diet in one day, you can recover by struggling in another
Following a strict diet is no easy task, especially on holiday days where it is almost impossible to resist a sweet tooth. However, "putting your foot in the jackdaw" or having a "trash day" and deciding to make up the next day is not a healthy eating routine. The ideal is to try to respect the signs of hunger by ending meals before reaching fullness and avoiding future discomfort.
8. Detox Diet Is Really Effective In Long Term The detox diet gained fame quickly as it is a quick strategy of cleansing the toxins from the body. Currently, there are several types of detox diets, most of which propose a reduction in the amount of calories consumed and aim at eliminating substances harmful to the functioning of the body.
However, it is important to emphasize that in the long term, calorie restriction and of nutrients can cause loss of lean mass, nutritional deficiencies and weakening of tissues such as hair and nails.
9. Not all salads are healthy
Salads provide vitamins, minerals and fiber, which help the body to function properly, so they should be included in the daily menu. However, some traps such as sauces and greasy accompaniments can make this food extremely caloric.
"The amount of salt used for seasoning should also be observed so there is no overeating," says nutritionist
10. Stop Carbohydrates
For nutritionists, this statement is a great myth. Carbohydrates have important functions in the body, such as energetics, for example, and should be consumed in the right amount, as well as carbohydrates. other nutrients. In order for there to be weight loss, it is necessary to expend more energy than is consumed, and not to abolish the consumption of a nutrient.
The participants were randomly divided into two groups: the first followed a diet consisting of a capricious breakfast, a medium lunch and a light dinner (Bdiet), while the second was invited to follow a daily diet based on 6 small meals (6Mdiet). However, the two different diets contained an equal number of calories.
Artichoke is one of the foods most indicated by nutritionists for those who want to lose weight because of its benefits. This food has a low caloric value and aids in the digestion process. It is a food rich in vitamin A, vitamin B complex, vitamin C, copper, calcium, sulfur, iodine, iron, phosphorus, zinc, potassium, sodium and manganese and fiber.