The three most famous myths of food
Is bread, sugar, fat, egg, margarine and potato allowed in the daily diet? How to find the truth and avoid pitfalls in eating a healthy diet.
Almost every day we witness media reports of new diet research which can affect our health. Our diet is such a complex subject and results are sometimes confusing. When we add to this the tendency of adopting unsubstantiated attitudes in favour of, or against, certain food types, it is little wonder that such widespread “beliefs” make it almost impossible for us to see foods clearly for what they are resulting in contradictions in our food choices. Fortunately, the current state of research, despite these contradictions, gives good grounds for breaking many myths of food.
Myth: Eggs are bad for the heart because they are full of cholesterol
Fact: Not true. Although eggs contain significant amounts of cholesterol, between 200mg and 250mg in the yolk, it does not mean that they should be eliminated completely from your diet. About 30% of blood cholesterol comes from food and 70% is produced by the liver, turning saturated fats from food into cholesterol. Therefore, saturated fats (and trans-fats) have a significant influence on blood cholesterol levels. Large eggs contain about 2g of saturated and trans-fat, about 10% of the recommended daily allowance. In addition, eggs are high in precious proteins and egg yolk contains lutein and zeaxanthin, substances that reduce the risk of age-related macular degeneration, a leading cause of blindness in people over 50 years. Highly recommended is boiled eggs as part of a salad.
Myth: Carbohydrates are fattening, especially potatoes and bread
Truth: Carbohydrates have no direct link with obesity. We grow in weight when we consume more calories than we burn. By eating large amounts of food containing refined carbohydrates, such as white bread, pasta and donuts, you can certainly increase your body weight and the risk of heart attack. But in the right amounts, carbohydrates are actually necessary. Bread from whole-wheat flour with the addition of seeds and olive oil, contains very useful fibres and vitamins. Potatoes are an excellent source of vitamin C, B6, fibre, manganese and in particular potassium. It is an integral part of the food culture of our country and cannot be avoided.
Myth: Margarine is an unhealthy chemical product full of dangerous trans-fat acids
Fact: Due to the hydrogenation process used in its production, margarine contains trans-fat acids. However, for years now we have used natural, innovative and less processed raw materials for its production, which is why today margarines contain less trans-fats and are rich in unsaturated fatty acids, which have a number of positive health effects and are considered "good" fats. Also, margarine is enriched with vitamins A, D and E and contains no cholesterol. When it comes to heart health, margarine has an advantage over butter because it is made from vegetable oils and contains no cholesterol. Margarine also has a higher proportion of "good" fats, such as polyunsaturated and monounsaturated fats compared to butter. These types of fat help reduce "bad" cholesterol.
Vegetable fats are necessary and something our body cannot produce. That's why we have to consume these foods, but you need to choose one of the now readily available margarines which do not contain undesirable trans-fats.