6 Common Food Myths Exposed!
You’ve likely heard many food and nutrition tales: what to eat, what to avoid, and how certain foods affect your health. But not all these tales are true! Here are 6 common food myths and the real facts behind them.
1. Coffee and Tea Dehydrate You
It’s a common belief that coffee and tea dehydrate you because of their caffeine content, which can act as a diuretic, making you urinate more. However, the amount of fluid you consume from coffee and tea more than compensates for the slight diuretic effect of caffeine. For the average coffee or tea drinker, these beverages contribute to your daily fluid intake and don’t cause dehydration. So, enjoy your cup of coffee or tea without worrying about dehydration.
These can Include:
- Coffee
- Tea
- Herbal teas
To Avoid:
- Energy drinks (often high in caffeine and sugar)
2. Healthy Food Is Boring
You’ve seen those super restrictive diets before… Grilled chicken, rice, broccoli: repeat. But your diet does NOT have to look like that – especially if your goal is to lose some weight!
In fact, you should avoid those super restrictive approaches that are not sustainable long-term. Eating the same boring foods every day will just make you want to quit a diet, not motivate you to continue with the plan.
A balanced diet with unprocessed foods and good portion control guidelines is the key to enjoying the foods you love while losing weight. Our Over 40s Transformation Program will show you step by step how to eat healthy whilst not feeling like you are missing any foods you love or starving yourself.
The best part? There are so many food combinations you can create with this framework.
3. Cholesterol: Friend or Foe?
We all know sugar isn’t great for our health, but what about cholesterol? Many of us have grown up believing that cholesterol is the enemy and that high levels can lead to heart attacks. However, with years of research turning this belief on its head, it is now showing that dietary cholesterol positives far outweigh any negatives.
The Cholesterol Confusion
For years, we’ve been warned to avoid cholesterol-rich foods and prescribed cholesterol-lowering medications, like statins as quick fixes. The belief was that high cholesterol in our diet directly translated to high cholesterol in our blood, increasing the risk of heart disease. But recent studies reveal a different story.
Dietary Cholesterol vs. Blood Cholesterol
There’s a crucial difference between the cholesterol we consume in our food (dietary cholesterol) and the cholesterol produced by our bodies (blood cholesterol). While it’s essential to maintain healthy cholesterol levels in our blood, moderate consumption of dietary cholesterol from healthy sources can actually benefit our overall cholesterol profile.
The Benefits of Good Cholesterol
- Boosts Testosterone Naturally Cholesterol is a key building block for testosterone production, especially those over 40, need cholesterol to maintain healthy testosterone levels. Low testosterone can lead to decreased libido, reduced sexual performance, low energy, and increased risks of heart disease and Alzheimer’s. Cholesterol-lowering drugs, such as statins, can inadvertently lower testosterone levels, exacerbating these issues.
- Improves Brain Function Our brains require cholesterol to maintain the proper fluidity of cell membranes, essential for healthy brain function. Adequate cholesterol levels support cognitive health and help prevent conditions like brain fog.
- Enhances Immune System Surprisingly, cholesterol also plays a role in boosting our immune system. Research indicates that good cholesterol levels drop when we get an infection, and consuming dietary cholesterol from sources like free-range eggs can help maintain a strong immune response. Studies have shown that individuals with very low LDL cholesterol levels are at higher risk of developing cancer and infections like sepsis.
Cholesterol in Your Diet
Natural, unprocessed foods containing cholesterol, such as free-range eggs and grass-fed steaks, are not your enemies when included into your dietary intake . These foods can be beneficial parts of a balanced diet.
For those on statin medications, it’s important to be aware of potential side effects, including muscle loss, brain fog, lower libido, and erectile dysfunction. Adjusting your diet to include healthy sources of cholesterol can help improve your total cholesterol levels and overall health.
Key Takeaway
Cholesterol from natural, unprocessed foods is beneficial in moderation. Free-range eggs and grass-fed steaks are excellent sources of good cholesterol that can enhance your health without the negative effects associated with cholesterol-lowering drugs.
By understanding the role of dietary cholesterol and incorporating it wisely into your diet, you can support your overall health and well-being.
4. Eating Late at Night Makes You Gain Weight
You’ve probably heard the myth: eating late at night makes you gain weight. This idea has been around for years, leading many to believe that simply eating after a certain hour will inevitably lead to weight gain. What the truth is, It’s not the time, but rather the quantity and quality of the food you consume.
The Real Issue: Poor Food Choices and Overeating
Eating late at night can indeed be problematic, but not for the reasons many people think. When you eat late, you might be more likely to make poor food choices or overeat. After a long day, it’s easy to reach for convenient, high-calorie snacks rather than preparing a balanced meal. These unhealthy choices can contribute to weight gain over time.
Focus on Balanced Meals and Healthy Snacks to maintain a healthy weight. It’s essential to focus on balanced meals and healthy snacks, regardless of the time you eat but just be sure to keep it inside your desired daily calorie goal.
Examples of Balanced Late-Night Snacks
If you find yourself hungry late at night, opt for healthy, balanced snacks that won’t derail your diet. Here are some ideas:
– Greek Yogurt with Berries: Greek yogurt is high in protein, and berries add a touch of sweetness along with fibre and antioxidants.
– Apple Slices with Almond Butter: This combination provides healthy fats, protein, and fibre, making it a satisfying snack.
– Hummus with Carrot Sticks: Hummus is rich in protein and healthy fats, while carrots add crunch and fibre.
– Cottage Cheese with walnuts: Cottage cheese is a great source of protein, and walnuts containing omega 3 fats.
Late-night eating doesn’t have to lead to weight gain if you make mindful, healthy choices. By focusing on balanced meals and nutritious snacks, you can maintain a healthy weight and feel your best, no matter when hunger strikes. Remember, it’s all about making smart choices that support your overall health and wellness goals.
5. The Truth About Fruit and Sugar: Why Fruits Are an Essential Part of Your Diet
When it comes to maintaining a healthy diet, fruits often face criticism due to their natural sugar content. The notion that fruits have too much sugar and should be avoided has become a common misconception. In reality, fruits are a vital part of a balanced diet, offering numerous health benefits that far outweigh their sugar content. Here’s a deeper look into why fruits are essential for your health, what to include, and what to avoid.
The Sugar in Fruit: Understanding Natural Sugars
Fruits contain natural sugars, primarily in the form of fructose. Unlike refined sugars found in processed foods, the sugars in fruit come with beneficial nutrients. These natural sugars are not the same as the added sugars that are often linked to weight gain and other health issues. The fibre in fruit slows down the absorption of sugar into the bloodstream, reducing the impact on blood sugar levels and providing a more sustained energy release.
The Benefits of Eating Fruits
1. Nutrient-Rich: Fruits are packed with essential vitamins and minerals that support overall health. For example:
– Vitamin C: Found in oranges, strawberries, and kiwi, vitamin C supports immune function and skin health.
– Potassium: Bananas, oranges, and avocados are high in potassium, which helps regulate blood pressure and maintain proper muscle function.
– Folate: Berries and avocados are rich in folate, which is important for cell division and overall health.
2. High in Fibre: Fruits are a great source of dietary fibre, which aids digestion, helps maintain healthy cholesterol levels, and promotes a feeling of fullness. Apples, pears, and berries are especially high in fibre.
3. Antioxidants: Many fruits contain antioxidants that protect your body from oxidative stress and inflammation. Blueberries, cherries, and pomegranates are known for their high antioxidant content.
4. Hydration: Fruits have high water content, which helps keep you hydrated. Watermelon, oranges, and rockmelon are excellent choices for hydration.
Examples of Fruits to Include in Your Diet
1. Berries: Blueberries, strawberries, and raspberries are not only low in sugar but also high in antioxidants and fibre.
2. Apples: Apples are a great source of fibre and vitamin C. They are also very versatile and can be eaten fresh or added to various dishes.
3. Citrus Fruits: Oranges, grapefruits, and lemons provide a significant amount of vitamin C and are excellent for boosting immune health.
4. Kiwi: Kiwi is rich in vitamin C, vitamin K, and fibre. It also contains unique antioxidants that support heart health.
5. Bananas: Bananas offer potassium and vitamin B6, which are essential for energy and muscle function.
What to Avoid or Limit
1. Fruit Juices: Even though they come from fruits, fruit juices often contain high levels of added sugars and lack the fibre found in whole fruits. Opt for whole fruits instead to get the full nutritional benefits.
2. Dried Fruits: Dried fruits like raisins and apricots are concentrated sources of sugar and calories. They should be consumed in moderation. If you do enjoy dried fruits, choose those without added sugars.
3. Fruit-Infused Snacks: Many snacks and desserts marketed as “fruit-flavoured” often contain added sugars and artificial ingredients. Look for products with whole fruits or minimal processing (just sticking to fresh fruits are best).
Tips for Including More Fruit in Your Diet
1. Start Your Day with Fruit: Add sliced fruit to your morning oatmeal, yogurt, or smoothie. It’s an easy way to incorporate more fruit into your diet.
2. Snack Smart: Keep fresh fruit handy for snacks. Apples, bananas, and grapes are portable and require no preparation.
3. Incorporate into Meals: Add fruits to salads, stir-fries, or grain bowls for added flavour and nutrition.
4. Dessert Substitute: Use fruit as a natural dessert option. Baked apples or fruit salad can satisfy your sweet tooth without added sugars.
Fruits are an integral part of a healthy diet, providing essential nutrients, fibre, and antioxidants. While they do contain natural sugars, the health benefits of consuming fruits far outweigh any potential downsides. Instead of avoiding fruit due to its sugar content, focus on incorporating a variety of fruits into your daily diet. By understanding the benefits and making mindful choices, you can enjoy the many advantages that fruits offer and maintain a balanced, nutritious diet.
6. Carbs are The Enemy
Perhaps the most common eating advice given to people when trying to lose weight is to “cut out carbs.”
In reality, carbs aren’t always the “bad guy.”
In fact, eating the right kinds of carbs at the right times is actually helpful for losing fat, building muscle, and sticking to your diet long-term.
Based on the way our brains are wired, any diet that is overly restrictive will cause you to crave carbs and cause your energy levels to crash – both of which will make it much more likely that you’ll quit your diet.
Sound familiar? Have you fallen off track with a restrictive diet before? If so, I feel confident in guessing you don’t want to walk down that path again in the future…
That’s why it’s important to know that your body functions really well with the right kinds of carbohydrates in your diet. Carbs are the body’s main preferred energy source – powering your brain, heart, kidneys, muscles and (much ) more.
That’s why we advocate AGAINST super low-carb restrictive diets in Over 40s Transformation Program.
You may have heard of “Ketogenic Diets” where you eat super high fat and super low carb/protein. This is the newest “diet fad” going around right now.
The idea behind a “Ketogenic Diet” is that when you completely deprive your body of its main preferred energy source (carbs in the form of glucose), your body compensates by making things called “ketone bodies” to fuel your brain, muscles, and vital organs to keep you alive.
The production of ketones is a survival mechanism that our bodies developed over thousands of years in response to low-food access and threats of starvation.
In the short-term, ketogenic (super low carb diets) work well for fat loss – but research studies show that individuals eventually regain the weight after reintroducing carbs daily
The types of carbs you eat REALLY MATTERS too…
Even though carbs are not the enemy of fat loss and health, it’s also important to know that there are different kinds of carbs that you should eat (and those you should avoid).
The key to enjoying carbs while still losing fat and feeling energised is to eat the right kinds of carbs at the right times.
The Good Carbs we recommend you eat are “slow-burning” higher fibre carbs that digest at a gradual rate (compared to sugary carbs) – providing your body with a steady stream of energy and nutrition.
You’ve probably heard these “LowGI” or “Complex carbs.” They are foods like these:
- Broccoli
- Certain kinds of rice
- Oatmeal
- Apples
- Berries
- Kidney beans
- Quinoa
On the other hand, simple carbs are “fast burning” (they spike & crash your blood sugar very quickly) and do not contain nearly as much nutritional value as most “complex carbs” – other than having “empty calories.”
Simple carbs are foods like the obvious culprits:
- Soft Drinks
- Cordial
- Alcohol
- Many Fast Foods
- Cakes
- Lollies
- Processed snack foods
But also these more “sneaky” simple carb culprits:
- Fruit Juices
- Most fruit smoothies
- Breakfast Cereals
With these myths debunked, you can make more informed choices about your diet and enjoy a healthier lifestyle!
I hope this article helped you!
If you’re interested in eating healthier, losing, weight, and building muscle… our Over 40s Transformation coaches would love to support you. We have helped thousands of men & women over 40 get fit, strong & healthy.
It all starts with your first step and committing to your goal of health & fitness