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<blockquote data-quote="daisyduck" data-source="post: 1722023" data-attributes="member: 5016"><p>Wow, these people must have been on this forum. They are actually telling me everything I've learned from here over the last few years</p><p></p><p>Today there are so many sources of information that it can be hard to sort fact from fiction. Here are some of the top food 'myths' that may be influencing your diet choices, along with the truth behind the tales…</p><p></p><p><strong>MYTH 1: Losing weight is just about eating less</strong></p><p></p><p><strong>THE FACTS:</strong> Losing weight isn't as simple as eat less, move more - if it was, then everybody would be able to successfully lose weight and maintain their weight loss through willpower alone! The amount we eat is based largely on our hunger levels, which are controlled by our hormones. We can't overpower these hormones long-term just through determination, so it's important to make dietary decisions that help us to control the levels of these hormones in our body. This means that changing what we eat is more important than just changing how much we eat. If you simply try to eat less without considering these factors, then your will body respond by increasing hunger and reducing the amount of calories it burns. It's then only a matter of time before you lose that battle and start to regain any weight you may have lost.</p><p></p><p><strong>MYTH 2: People with Type 2 diabetes should have regular meals and snacks</strong></p><p></p><p><strong>THE FACTS:</strong> Eating regularly increases the amount of time that blood glucose and blood insulin levels are raised, so having frequent meals and snacks is counter-productive when it comes to managing Type 2 diabetes - unless you've been prescribed medication that increases your risk of hypos. A better strategy is to maximise the amount of time you spend in a fasted state, to allow insulin levels to remain lower. Having consistently high insulin levels leads to increased insulin resistance. Also, your body isn't able to burn fat when your insulin levels are high. Avoiding snacking between meals is one way to achieve longer periods of time with lower insulin levels, whilst for some people intermittent fasting may be a suitable option.</p><p></p><p><img src="https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.5cf117498819b054b2d8750e98340fe9399824f1" alt="" class="fr-fic fr-dii fr-draggable " style="" /></p><p></p><p><strong>MYTH 3: Low-fat dairy options are more healthy than high-fat dairy options</strong></p><p></p><p><strong>THE FACTS:</strong> The fats in dairy products like cheese, yoghurt and milk have been shown to be beneficial for health - so choosing low fat dairy products means you miss out on these health-promoting effects. The rate at which carbs in dairy products are absorbed into the body is also slowed down by the fats and proteins they contain - so choosing low fat dairy options will actually cause your blood glucose to raise quicker than it would from eating higher fat dairy products. This slowing down of glucose absorption helps you to feel fuller for longer, too. Another reason to avoid low-fat dairy products - particularly yoghurts - is because the fats in them are often replaced with sugars to improve the taste.</p><p></p><p><strong>MYTH 4: All cereals are good for you</strong></p><p></p><p><strong>THE FACTS:</strong> There are a wide variety of breakfast cereals in supermarkets, and many are promoted as being healthy. However breakfast cereals are often highly processed, meaning they can cause spikes in blood glucose levels and contribute to insulin resistance. It's not essential to have breakfast, despite what many people think - but if you do choose to have breakfast then better options to help you manage your blood glucose levels include low/lower carb foods like avocados, eggs, or full-fat yoghurts (perhaps with a few berries or some seeds). If you do still want to have breakfast cereal, then non-processed options such as steel cut oats are a better choice.</p><p></p><p><img src="https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.b038e3cbe86257ce0696d7cf10c8fc6fdbd93758" alt="" class="fr-fic fr-dii fr-draggable " style="" /></p><p></p><p><strong>MYTH 5: Red meat is bad for you and should be avoided</strong></p><p></p><p><strong>THE FACTS:</strong> Meat is a good source of protein, and contains lots of nutrients – including essential nutrients like iron. It contains an excellent balance of saturated and monounsaturated fat. In addition, meat from grass-fed cattle can also provide you with beneficial omega-3 fats. It's best to avoid eating meat from animals that have been factory farmed, as they are often raised in confined spaces and given antibiotics and steroids. Eating up to 500g, or 5-6 portions, of red meat a week can be part of a balanced diet.</p><p></p><p><strong>MYTH 6: Eggs will raise your blood cholesterol levels</strong></p><p></p><p><strong>THE FACTS:</strong> While eggs do contain cholesterol, dietary cholesterol has never been shown to increase our risk of heart disease and strokes. Every cell in your body makes cholesterol – if you eat more, your body make less. So eating eggs does not make the level of cholesterol in our blood rise. And even if the cholesterol in our blood did rise, this has not been shown to increase our risk of cardiovascular disease anyway!</p><p></p><p><img src="https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.fc403e6b3d439b99b5b29ca210df3d8b81bcf1a1" alt="" class="fr-fic fr-dii fr-draggable " style="" /></p><p></p><p><strong>MYTH 7: Fruit juice provides lots of vitamins and is fat free, so it's very healthy</strong></p><p></p><p><strong>THE FACTS:</strong> Fruit juice is a concentrated source of carbohydrate that can result in high blood glucose levels. When you drink too much fruit juice, the fructose and glucose it contains is converted to triglycerides in the liver. These can lead to obesity and fatty liver disease. This also applies to unsweetened fruit juice. Although whole fruit is healthier than fruit juice it still contains glucose and fructose, so too much whole fruit can also negatively affect your blood glucose control and other aspects of health.</p><p></p><p><strong>MYTH 8: Vegetable oils are good for your heart</strong></p><p></p><p><strong>THE FACTS: </strong>Most people believe vegetable oils are healthy, because they're made from vegetables! However, they are usually highly processed. Processed vegetable oils contain large quantities of omega-6 fats, which can cause inflammation in the body and cause cell damage. Vegetable oils can also be damaged by cooking with them at high temperatures, which increases their potentially harmful effects.</p><p></p><p><img src="https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.4fcff6f71377eb3abd06132cbe488c588c09bdc6" alt="" class="fr-fic fr-dii fr-draggable " style="" /></p><p></p><p><strong>MYTH 9: Chocolate is full of sugar and should only be eaten to treat hypos (low blood sugar)</strong></p><p></p><p><strong>THE FACTS: </strong>Chocolate is not the best treatmentfor hypos, as the fat it contains can slow down absorption. The carbs in chocolate are sucrose, which contains fructose as well as glucose. Fructose has to be broken down in the liver rather than going straight into the blood, which means chocolate's effect on blood glucose is not as fast as the effect of a food that contains only glucose. A 20g bar of chocolate contains 12g of carbs and 7g of fat, and is fine to eat on occasion for people with diabetes. However dark, bitter chocolate is the best choice – as it contains much more fibre, less carbs, and additional beneficial nutrients called polyphenols.</p><p></p><p><strong>MYTH 10: Avocados are unhealthy because they are loaded with fat</strong></p><p></p><p><strong>THE FACTS:</strong> Most fruit consists primarily of carbohydrate, while avocado is loaded with healthy fats, fibre and other important nutrients. Avocados and avocado oil are high in monounsaturated oleic acid, a 'heart healthy' fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.</p><p></p><p>Discover any surprises? There are lots of things people believe about food which are not true. This can have a big impact on what we choose to eat, so it's important to understand what the truth is so you can make informed decisions on what to eat.</p></blockquote><p></p>
[QUOTE="daisyduck, post: 1722023, member: 5016"] Wow, these people must have been on this forum. They are actually telling me everything I've learned from here over the last few years Today there are so many sources of information that it can be hard to sort fact from fiction. Here are some of the top food 'myths' that may be influencing your diet choices, along with the truth behind the tales… [B]MYTH 1: Losing weight is just about eating less[/B] [B]THE FACTS:[/B] Losing weight isn't as simple as eat less, move more - if it was, then everybody would be able to successfully lose weight and maintain their weight loss through willpower alone! The amount we eat is based largely on our hunger levels, which are controlled by our hormones. We can't overpower these hormones long-term just through determination, so it's important to make dietary decisions that help us to control the levels of these hormones in our body. This means that changing what we eat is more important than just changing how much we eat. If you simply try to eat less without considering these factors, then your will body respond by increasing hunger and reducing the amount of calories it burns. It's then only a matter of time before you lose that battle and start to regain any weight you may have lost. [B]MYTH 2: People with Type 2 diabetes should have regular meals and snacks[/B] [B]THE FACTS:[/B] Eating regularly increases the amount of time that blood glucose and blood insulin levels are raised, so having frequent meals and snacks is counter-productive when it comes to managing Type 2 diabetes - unless you've been prescribed medication that increases your risk of hypos. A better strategy is to maximise the amount of time you spend in a fasted state, to allow insulin levels to remain lower. Having consistently high insulin levels leads to increased insulin resistance. Also, your body isn't able to burn fat when your insulin levels are high. Avoiding snacking between meals is one way to achieve longer periods of time with lower insulin levels, whilst for some people intermittent fasting may be a suitable option. [IMG]https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.5cf117498819b054b2d8750e98340fe9399824f1[/IMG] [B]MYTH 3: Low-fat dairy options are more healthy than high-fat dairy options[/B] [B]THE FACTS:[/B] The fats in dairy products like cheese, yoghurt and milk have been shown to be beneficial for health - so choosing low fat dairy products means you miss out on these health-promoting effects. The rate at which carbs in dairy products are absorbed into the body is also slowed down by the fats and proteins they contain - so choosing low fat dairy options will actually cause your blood glucose to raise quicker than it would from eating higher fat dairy products. This slowing down of glucose absorption helps you to feel fuller for longer, too. Another reason to avoid low-fat dairy products - particularly yoghurts - is because the fats in them are often replaced with sugars to improve the taste. [B]MYTH 4: All cereals are good for you[/B] [B]THE FACTS:[/B] There are a wide variety of breakfast cereals in supermarkets, and many are promoted as being healthy. However breakfast cereals are often highly processed, meaning they can cause spikes in blood glucose levels and contribute to insulin resistance. It's not essential to have breakfast, despite what many people think - but if you do choose to have breakfast then better options to help you manage your blood glucose levels include low/lower carb foods like avocados, eggs, or full-fat yoghurts (perhaps with a few berries or some seeds). If you do still want to have breakfast cereal, then non-processed options such as steel cut oats are a better choice. [IMG]https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.b038e3cbe86257ce0696d7cf10c8fc6fdbd93758[/IMG] [B]MYTH 5: Red meat is bad for you and should be avoided[/B] [B]THE FACTS:[/B] Meat is a good source of protein, and contains lots of nutrients – including essential nutrients like iron. It contains an excellent balance of saturated and monounsaturated fat. In addition, meat from grass-fed cattle can also provide you with beneficial omega-3 fats. It's best to avoid eating meat from animals that have been factory farmed, as they are often raised in confined spaces and given antibiotics and steroids. Eating up to 500g, or 5-6 portions, of red meat a week can be part of a balanced diet. [B]MYTH 6: Eggs will raise your blood cholesterol levels[/B] [B]THE FACTS:[/B] While eggs do contain cholesterol, dietary cholesterol has never been shown to increase our risk of heart disease and strokes. Every cell in your body makes cholesterol – if you eat more, your body make less. So eating eggs does not make the level of cholesterol in our blood rise. And even if the cholesterol in our blood did rise, this has not been shown to increase our risk of cardiovascular disease anyway! [IMG]https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.fc403e6b3d439b99b5b29ca210df3d8b81bcf1a1[/IMG] [B]MYTH 7: Fruit juice provides lots of vitamins and is fat free, so it's very healthy[/B] [B]THE FACTS:[/B] Fruit juice is a concentrated source of carbohydrate that can result in high blood glucose levels. When you drink too much fruit juice, the fructose and glucose it contains is converted to triglycerides in the liver. These can lead to obesity and fatty liver disease. This also applies to unsweetened fruit juice. Although whole fruit is healthier than fruit juice it still contains glucose and fructose, so too much whole fruit can also negatively affect your blood glucose control and other aspects of health. [B]MYTH 8: Vegetable oils are good for your heart[/B] [B]THE FACTS: [/B]Most people believe vegetable oils are healthy, because they're made from vegetables! However, they are usually highly processed. Processed vegetable oils contain large quantities of omega-6 fats, which can cause inflammation in the body and cause cell damage. Vegetable oils can also be damaged by cooking with them at high temperatures, which increases their potentially harmful effects. [IMG]https://s3.eu-west-2.amazonaws.com/changing-health-store/content_body_images/0.4fcff6f71377eb3abd06132cbe488c588c09bdc6[/IMG] [B]MYTH 9: Chocolate is full of sugar and should only be eaten to treat hypos (low blood sugar)[/B] [B]THE FACTS: [/B]Chocolate is not the best treatmentfor hypos, as the fat it contains can slow down absorption. The carbs in chocolate are sucrose, which contains fructose as well as glucose. Fructose has to be broken down in the liver rather than going straight into the blood, which means chocolate's effect on blood glucose is not as fast as the effect of a food that contains only glucose. A 20g bar of chocolate contains 12g of carbs and 7g of fat, and is fine to eat on occasion for people with diabetes. However dark, bitter chocolate is the best choice – as it contains much more fibre, less carbs, and additional beneficial nutrients called polyphenols. [B]MYTH 10: Avocados are unhealthy because they are loaded with fat[/B] [B]THE FACTS:[/B] Most fruit consists primarily of carbohydrate, while avocado is loaded with healthy fats, fibre and other important nutrients. Avocados and avocado oil are high in monounsaturated oleic acid, a 'heart healthy' fatty acid that is believed to be one of the main reasons for the health benefits of olive oil. Discover any surprises? There are lots of things people believe about food which are not true. This can have a big impact on what we choose to eat, so it's important to understand what the truth is so you can make informed decisions on what to eat. [/QUOTE]
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