5 Nutrition Myths You Have to Know

“Myth and misinformation are much more seductive than truth.” says Keith-Thomas Ayoob, Ed.D., R.D., professor of pediatrics at Albert Einstein College of Medicine in New York. People only believe what they heard and see. However, people nowadays are extremely exposed to global information through numbers of medium. Now, it depends on how we collect the information and interpret them.

Here’s are science-based look at certain myths and the truth behind them.

1)      Eating late night will put you on weight.

It is not depends on what time you eat that day. What and how you consume the food, what physical activity you run for the whole day, are the points for the reason in determine whether you gain,lose or maintain your weight. No matter what, the extra calories will be stored as fat in your body.


Eating at night
Eating at night

Lyndel Constain said that it is true that people who eat more in the evening if they skip meals during the day are more likely to overweight than those who eat regularly throughout the day. This may be because eating regular meals helps people regulate their appetite and overall food intake.

2)      Fat-free food for fat-free bodies.

Seems like people hate fat without knowing that fat gives you benefit to your body, such as brain, heart, skin and other major organs, energy adn tissue repair, as well as for the vitamins absorption. Low-fat diet may help in stimulate the rise in diabetes and obesity. In positive view, fat digestion will inhibit hormone that make us feel hungry, or so called ghrelin. At the same time, peptides which make us feel full are stimulated to be released. Moderate amount of fat intake also can lower the glycemic index of meal, helping you feel satisfied for longer.


Sometimes low-fat or fat-free food often lower calories than the same size portion with full-fat product. Ironically, most of their processed product have many or even higher calories that full-fat version. Sugar, flour, and starch thickener which to improve flavor and texture give high calories after fat is removed.


As a guideline, women need 70g of fat a day (95g for men) with 30g as the minimum (40g for men). It is suggested to cut down on saturated fat and eating unsaturated fat, like olive oil and avocados.


3)      Be healthy, be vegetarian.


Vegeterian eating plan is more less fat and fewer calories than non-vegetarian do. They also tend to have relative lower body weight than others. The diet plan should be more effective to get well-balance diet. Vegetarian can boost their weight by having large amount of high-fat, high calorie foods such as cheese, nuts and grains.


4)      Dairy product are fattening.

Nutrients from dairy products is needed by our body. They offer protein for muscle production, calcium for bone formation, and helps organ work efficiently. Low-fat and non-fat milk, yogurt, and cheese are much more nutritious than whole milk dairy products, but lower in fats and calories. Most milks and yogurts fortified with vitamin D to help body consume calcium.


5)      Fried foods are fatty.

This is the real situation when you are frying food. When food is exposed to hot oil, the moisture inside boils and pushes to the surface and then out into the oil. It creates a barrier as the moisture leaves thus, minimizing the oil absorption – when the frying is done. The little oil that penetrate the food’s surface forms a crispy, tasty crust. You have to know that, low oil temperature will increase fat absorption. Choose healthy oil with low saturated fat, for examples, peanut, soybean and canolla oils.


There are lots of healthy food facts out there, but some are true and some are not. But which is which? Enjoy your healthy meal!

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