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Nutrition information - It is hard to differentiate between fact & fiction
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Wednesday, 09 September, 2020, 15 : 00 PM [IST]
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Dr Gowri Kulkarni
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Nutrition is an essential part of a healthy life, and something we should all have a good understanding of, however, thanks to the food world filling up with trends, fads and stacks of misinformation it is easy to be confused about what to listen to. We are often bombarded with nutrition information but it is hard to differentiate between fact and fiction. With the help of these myth busters, you will be at ease in telling right from wrong. Here are 5 food myths being debunked:
Myth: Raw vegetables are in every case superior to cooked vegetable
Fact: Not always! The nutritional value you get from vegetables can vary for various reasons, for example, how long you store them and how you cook them. In spite of the fact that cooking vegetables can in some cases lose nutrients; Cooking can now and then increase the number of nutrients accessible to the body. A case of this is the antioxidant lycopene in tomatoes. Cooking tomatoes deliver more lycopene than is accessible in raw tomatoes. Nutrients are often reduced during cooking in water-soluble vitamins like vitamin C and Vitamins B. Many vegetables lose their nutritional value when they are over-boiled. The truth is vegetables are powerhouse filled with nourishment, regardless of how you eat them. Regardless of whether raw or cooked, five to seven serves of vegetables and fruits daily are suggested in a sound eating routine.
Myth: You need to eat small, frequent meals for optimal health/weight loss
Fact: Eating little, frequent meals regularly for the duration of the day is a strategy utilised by numerous individuals to help boost metabolism and weight reduction. However, on the off chance that you consume good food, the recurrence of your meals does not make a difference as long as you meet your energy needs. All things considered, those with certain medical conditions, for example, diabetes, coronary artery disease and those who are expecting may profit by eating frequent meals. It is also suggested to consult a dietician/nutritionist if you suffer from any chronic health conditions to help understand your nutritional requirements.
Myth: A low or no-fat diet is healthier than one higher in fats
Fact: Certain kinds of fats are actually good for you. There are “good” fats and “bad” fats; experts agree you should avoid saturated and trans fats found in processed foods. “Good” fats include polyunsaturated and monounsaturated fats, and can be found in healthy foods like salmon, avocado and olive oil. In fact, polyunsaturated is not just a nice-to-have in a healthy diet–this particular kind of fat is essential for basic body functions. Polyunsaturated fats include omega-3 fatty acids, which may even help prevent and treat heart disease and stroke.
Myth: Snacking late at night causes weight gain
Fact: Not really. Snacking at any time can cause weight gain. You put on weight when you eat more food than your body needs and do not do what is the necessary movement to burn it off. While a few people may snack more when they keep awake until late, however, it is s the kind of snacks that decide whether the kilos will heap on, or not. It is suggested to choose snacks from the core nutrition groups like dairy, complex carbs, organic product, or grains in case you are feeling hungry after supper.
Myth: Consuming protein shake/ supplements is essential if you exercise regularly
Fact: It is true that if you are exercising you need protein. Your muscles need protein to develop and fix, and in the event that you attempted exercise – especially anyone who does weight/ strength training – you do need to ensure your protein intake is adequate. What is more significant, however, is the circumstance of that protein intake, which ought to preferably be inside an hour of exercising. Ensuring adequate protein intake through dietary sources is possible for most people who consume eggs and animal protein. However, if this is not possible, one can add protein supplements to ensure that necessary protein intake according to body needs is met.
(The author is head of medical operations at MediBuddy. She can be reached at dr.gowri@medibuddy.in)
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