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Healthy eating
Coffee endangers the heart, eating in the late evening thickens, dark bread is healthier than light - clear. Or not? In hardly any other field are there so many misunderstandings and false statements as in the field of nutrition . Fatal, because our food is critical to our health. Much comes from previous generations. But grandma did not know everything. And even scientists put forth wisdom that has since been exposed as false. The new research now clears up the 23 most important nutritional myths.
1. Grape sugar brings energy
NO This simple sugar boosts blood sugar quickly. The pancreas releases a lot of insulin. Therefore, the blood sugar also drops quickly - often below the original value. Episode: An energy hole, you feel dull. Consistent energy supply complex carbohydrates from whole grains and vegetables, especially carrots.
2. Brown sugar is better than white
NO Brown sugar is made from white sugar. Mostly it is colored after the refining with some juice of the raw materials (sugar beets or sugarcane) again. Rarely, brown sugar is only not completely cleaned. It has so many calories and it damages teeth as well as whites. A little healthier is real cane sugar: it provides a little minerals.
3. But fructose is better than white sugar
NO Although fructose barely raises blood sugar levels. But today we know that in larger quantities it can fat the liver, increase the uric acid in the body and thus promote insulin resistance. This is the precursor to type 2 diabetes.
4. High sugar increases the risk of diabetes
PART, PART At least for a lot of fructose this is true. But those who want to prevent diabetes, should also avoid animal fats, as new studies show. And you should reduce excess weight. Above all, belly fat releases several substances into the body that increase the risk of diabetes.
5. Soy milk is better than cow's milk
NO Many people are allergic to soy. That's why you should not completely replace cow's milk, especially in children. Cow's milk provides plenty of calcium, vitamins B2 and B12 for bones, nerves and brain.
6. Coffee endangers the heart
NO Even 5 to 6 cups a day does not increase the risk of cardiovascular disease. This is shown by studies with more than 400, 000 participants. 3 to 4 cups daily can even protect. This is due to the many healthy plant substances in the coffee beans.
7. Tea in bags is inferior
NO There is the same tea in it, which is sold otherwise loose, only finer cut. This does not diminish the quality, as research shows. But: Bag Tea releases its ingredients faster, so it should not last longer than 3 min. Recommended is organic goods. Latest Findings: Green tea helps lose weight.
8. Aufbackbrötchen are as good as fresh
NO Propionic acid is often in it, so make-up rolls last longer. The suspicion of studies: This chemical preservative can interfere with regular consumption, the fat and sugar metabolism. This in turn can increase blood lipid levels.
9. Crispbread has the least calories
NO On the contrary: Crispbread contains virtually no water and is therefore pure wholegrain. As a result, the specialty from Sweden delivers more than 300 calories per 100 grams. The same amount of rye bread comes after only 210 calories.
10. Whole grains are the best at saturating
NO The starch in wholegrain products, which is actually filling, disintegrates rapidly in the intestine because the grain has been ground and baked. The best satiety is protein. So z. B. a beef steak digested after about 5 hours and hard-boiled eggs even after 6 to 7 hours.
11. Eggs increase cholesterol in the blood
NO A healthy body can easily process one egg a day without increasing cholesterol. That's what new studies have shown. Eggs are valuable: their protein is used to almost 100 percent.
12. Bio has more vitamins
NO This has not been proven scientifically so far. Vegetables or fruit from the organic shelf do not have more vitamins than regular goods . But: In bio put less pollutants, z. B. 100 times less pesticides, so anti-insect agents.
13. Preservatives are harmful
NOT ALWAYS Most additives are useful. They prevent z. B. Meat poisoning or cancer by excretory products of mold. Very sensitive people can, however, z. B. to the preservative benzoic acid.
14. Fresh from the market is the healthiest
NO Also, farm products offered on markets are not the best you can get. In fact, frozen vegetables are a bit healthier. It is snap frozen 2 to 4 hours after harvest. Vitamins and phytochemicals stay at minus 18 degrees many weeks. "Fresh" goods have already lost some of their actual vital substance content after 1 to 2 days.
15. Margarine is better for the heart than butter
NO Not only animal fats, but also vegetable fats that make up margarine, can promote heart-threatening arteriosclerosis. In the production of margarine, a small amount of unhealthy fatty acids is produced from the vegetable parts.
16. Roast destroys antibiotics in the meat
Not all Whether antibiotic residues decay under heat depends, according to the Federal Institute for Risk Assessment of the type of antibiotic: Some are heat stable. Especially in the poultry fattening still large quantities of antibiotics are used. Organic or better yet Demeter meat is hardly or not at all burdened with these medicines.
17. Light makes you slim
PART, PART There must be 3 conditions: The Light product actually has fewer calories (eg less fat) than a comparable normal. Nevertheless, one should not calm down with the purchase of "Light", if one has "sinned" elsewhere - and no longer eat. And: Sweetener can trigger cravings.
18. The more vitamins, the better
NO experts warn: overdose can be unhealthy. Vitamins that should not be taken in large quantities or over long periods of time: beta-carotene (especially for smokers), vitamins A, B6 and E. Balanced nutrition provides all 13 vital vitamins.
19. Dark bread is healthier than light
NO Neither the color nor the amount of cereal grains in the bread are guarantors of extra health. A dark rye bread z. B. may contain much more sugar, namely coloring sugar couleur, than light bread. Only breads with a share of at least 90 percent whole grain may be called wholemeal bread.
20. Late food makes you fat
NO After 18 o'clock, better after 17 o'clock nothing to eat, then you take off well - a long break until breakfast is to promote the burning of fat. But there is no clear scientific proof for that. When the body ingests food is less crucial than the total number of calories taken throughout the day. If you like feasting in the evening, you can do that, but then you should eat easier during the day.
21. Potatoes promote overweight
NOT ALWAYS Decisive is the processing. Salt and jacket potatoes have z. Below 100 calories per 100 grams. In addition: Potatoes dampen the appetite, because their strength has a high saturation value. But: We eat more and more processed potatoes, which are often mixed with fat, such as French fries, fried potatoes, gratins or in ready meals.
22. Preserves are a good alternative
NO Of the vitamins in canned vegetables and Co. is not much left over by the boil-in. And commodity testers confirm: Canned foods are repeatedly contaminated with the chemical bisphenol A. Studies show connections with cardiovascular diseases. In addition, there is often a lot of salt in it. This can increase blood pressure.
23. Many people have nutritional deficiencies
NO Most of the nutrients are well supplied to the German population. But some groups still need to ensure that they have enough micronutrients. Folic acid, calcium and iodine - in women also iron - are missing especially in pregnant women and older people. And anyone who does not spend much of their time risks a shortage of vitamin D. This is what makes the skin using UV radiation in sunlight.
