We have some preconceived notions about nutrition. We have heard about good fat & bad fat. We were also educated during our childhood days that carrots can help you see in the dark & breakfast is an important meal of the day.
During our teenage & young days, we all waited to head towards our dinner table. It was the time where all family members came together, discussed a lot of stuff & of course enjoyed our food.It was during dinner we were told to have a lot of vegetables. These myths have been in existence for decades. Whether it is about bad fats or brown bread.
To some extent propaganda about carrots is true. Carrot is rich in Vitamin-A which is required by our body to synthesise rhodopsin, an essential pigment in our eyes which helps us see in low light.
Today we are going to discuss some common food myths surrounding our lives:
- Fat consumption is bad
Fat has always been considered bad in the world of nutrition. It has been associated with heart disease & liver function. Lot of studies & research has proven that there is a strong correlation between heart disease & saturated fats. Fats were also linked to weight gain. We were encouraged to reduce consumption of fat. The result was people started consuming a lot of protein & carbs & reduced consumption of good fats! Yes you heard it right- there are good fats that helps in growth & development.
Not all fats are equal. There are polyunsaturated, monounsaturated & saturated fats. We have discussed in detail about different types of fats in an earlier blog. Briefly Saturated fats are found majorly in meat( red meat) & dairy products. It blocks /clog our arteries & is considered to me a main reason for incidence of cardiovascular diseases. Polyunsaturated & monounsaturated fats are found in plants & oil & help you improve your Cholesterol(LDL) profile. Omega 3 is an essential source of good fat & is used to improve our cardiovascular health. We get Omega-3 from external food sources( not made by our body) such as salmon, tuna, nuts & seeds. Although fat is a source of energy, it is highly recommended to have a diet aligned with your genetic makeup that burns your calories along with complimenting workout regime. Although saturated fats are not good, they are not worse. In fact saturated fats are better than trans fats. Fats become trans fats through a process known as hydrogenation when hydrogen is added to solidify the fat & prevent food from spoiling. They are mostly found in junk food. They increase inflammation, increase LDL cholesterol, reduces good(HDL) cholesterol & makes blood to clot.
- Having meal at night
One of the most prominent food myths is that we should not eat at night. Most of us think that we should consume anything post 7 pm since your melatonin levels are high & you are not active at night to burn calories at night when you sleep. Although this theory makes sense, our body does not know what time of the day it is. To a large extent, artificial or natural light does impact our melatonin & insulin level. This myth is related to those who do a lot of snacking & binge eating at night. This generally happens when we adopt a new controlled diet. We may eat less during lunch & breakfast. These meals are super health & less calorie dense. However by the end of day, we start feeling hungry & snack whatever is available at home to satisfy our cravings for food. To avoid this, it is important to have small/optimum portion sizes throughout the day & include healthy snacks so that your evening meals are regulated. Besides, another issue is late night snacking. After dinner, a lot of us end up binge eating their favorite snacks. This could result in consuming in excess of your daily calorie requirement.
- High amount of protein in your diet help you build muscles
It is believed that consuming protein is the best recipe for muscle growth. However, the fact is our body will absorb the amount of protein it requires. Excess protein is not stored but excreted by Kidney in urine mainly urea. When our body absorbs protein, a number of contributing factors are involved. These factors include composition of protein consumed, composition of meals that protein was consumed with, age, fitness level, lean body mass & fitness regimes. The International society of sports nutrition recommends, you consume 1.6 gram of protein per KG of body weight on a daily basis. If you want to increase your protein intake, it should not go beyond 2.2 gram per KG of body weight. A high protein diet is not a good choice since it results in people suffering from renal & liver disease.People suffering from diabetes are advised to avoid high consumption of protein. A high protein diet also impacts your body’s calcium absorption capacity. Instead of having too much protein, focus on having a varied nutrient dense diet.
4) You get calcium only from dairy
We have a lot of sources of calcium to choose from. Some of the prevalent sources you can get calcium from includes legumes, nuts & seeds, whole wheat products, salmon, tuna & sardines. So dairy products are not the only source for calcium. Those having lactose intolerance can still have required amounts of calcium in their diet.Discover your personal traits & learn about your specific genetic predisposition to nutrition & workout. By subscribing to our membership & personalised fitness programs, you will not only receive information about genetic response to nutrition & fitness but also be coached by an international fitness coach who will cover both genetics powered nutrition & exercise aspects of the program that will help you maximise your fitness potential & improve your mental health. Sign up for our membership here.
