There are many myths about food and nutrition circulating in the media nowadays. What is true and false in that jungle of dietary advice and fad diets? It is not always easy to know. Therefore we we will try help you right by debunking five common food myths In this post.
1. Fruit makes you fat
It is true that a high intake of fructose (the sugar found in fruit) in its pure form can lead to weight gain. When fructose is ingested as a beverage (soda, juice etc.) you can easily ingest large amounts of energy without feeling satiety (the signal that usually makes us stop eating). And excessive energy intake can cause weight gain.
Fresh fruit and pure fructose will not have the same effect. Fresh fruit often contains small amounts of fructose and it also contains satiety promoting fibers. This makes it more difficult to consume excess energy.
2. Skimmed milk contains less nutrients than whole milk
Skimmed milk contains the same amount of nutrients as whole milk. The only difference is that it contains less fat and thus less energy. In many countries the skimmed milk is fortified with A and D vitamins and therefore the concentration of these vitamins is higher in skimmed milk than in whole milk.
3. Vegetables and fruits contain less nutrients than before
There is no evidence that the concentration of nutrients in vegetables and fruits has decreased in recent times. When comparing analysis data from a few decades ago with current data no difference has been detected. A well balanced diet will provide you with all the nutrients you need and for most people (except those with specific medical conditions) no supplements of vitamins and minerals are needed.
4. Vegetable oils are converted into trans fat when used for frying
A vegetable oil that is heated in a pan does not get converted to trans fat. Some oils can however decompose since they cannot withstand high temperatures. The best oils for frying are olive oil and rapeseed oil.
5. Sweeteners are harmful
Sweeteners are sugar substitutes often used in low calory products to give foods a sweet taste while avoiding excessive calories. Sweeteners can be of synthetic origin (like saccharin, sucralose, aspartame) or natural origin (like Stevia) and are generally considered safe and well tolerated.
A study published in 2014 showed that saccharin, consumed in very high doses, can lead to a decreased glycemic response thought to be caused by changes to the intestinal microbiota. However, these results cannot be extrapolated to other sweeteners.
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