By Andris Vassilios *:
Foods and actions familiar and… misunderstood. The slimming industry has often accused them of being fattening and unhealthy, while on the contrary they are an important part of our daily diet. Below we list 6 nutritional myths and restore the image of these perceptions.
White bread has more calories than black bread.
MYTH. Both white and brown bread (wholemeal) have equal calories, about 80 in a 30 gram slice. The difference between the two types of bread, however, is that wholemeal bread is high in fiber due to the use of unprocessed grains. Fiber is essential for the proper functioning of the gut and for the protection of our heart.
Grapefruit "burns" fat.
MYTH. Great and dangerous myth. The fact that grapefruit is an acidic food does not mean that it "burns" fat. By that logic, then lemon, orange and generally all citrus fruits could burn fat. The important thing is to know that there is no fat burner! Fat burning is activated when the body does not have enough energy to meet its needs. In other words, if we provide less energy (through food) than it needs, then the body will mobilize fat stores to replenish the necessary energy. Apart from the fact that grapefruit does not "burn" fat, it can also be dangerous for people suffering from a gastric disorder, due to its acidity.
Bananas get fat.
MYTH. No fruit can be described as "fattening". Bananas provide us with twice as much energy as a small apple (120 vs. about 60 calories) and this is because bananas have a higher sugar content and a lower water content than all other fruits. But this does not mean that he is getting fat! On the contrary, it is the richest fruit in potassium and is recommended for people with high blood pressure, since potassium is the main competitor of sodium (salt). For this reason, instead of avoiding the banana, we simply count it as… two fruits. At the same time, it is a good opportunity for those who do not like fruit to eat two fruits together…
Brown sugar is less fat than white sugar.
MYTH. Brown sugar has almost the same calories as white sugar. The predominance of brown sugar over white is due to its higher content of some trace elements, such as calcium, magnesium, potassium and sodium.
If I skip meals, I lose weight more easily.
MYTH. This concept, like the one above, is prevalent in the minds of many people about weight loss. When a long period of time (> 4 hours) is inserted between two meals, then the feeling of hunger becomes stronger and there is a risk that at the next meal we will consume more food than we should. Research shows that 5-6 meals and snacks a day reduce our weight more effectively and maintain it for longer. All this, of course, provided that our daily program allows such practices. However, it is important not to leave our stomach empty because… he will protest and take revenge on us!
Products that are -light- have few calories.
MYTH. We should not confuse the fat or sugar that a product has with calories. By "light" they mean that this product is low in fat (or not at all) or does not contain sugar. If you look at the table with the calories of the product you will find that light does NOT mean a few calories!
There are no "good" and "bad" foods, foods that "get fat" and foods that "lose weight". There are good and bad eating habits. A diet that includes foods from all groups and is based on the pyramid of the Mediterranean diet is ideal. It helps us maintain a proper and stable weight, protects us from the appearance of various chronic diseases as well as contributes to our mental well-being. We must not forget the ancient saying: "perfect in every way" !!
* Andri Vassiliou
Dietitian Nutritionist
www.cyprusdietcy.com