There are so many mixed messages out there that it's difficult to figure out which advice to follow when it comes to healthy eating. Health experts agree that eating well is actually simple. No matter which way you slice and dice the information, the conclusion is you should mostly eat a whole, minimally processed diet rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water. If you can do that, you can’t go wrong
Check out these myths to help you eat better starting today.
- “Low-Carb” Means “Grain-Free” : Carbohydrates include highly processed foods, like crackers, chips, bread, and breakfast cereal. But the category also includes berries, spinach, beans, lentils, and plant-based foods that contain fiber and a variety of health-promoting nutrients .
- Carbs Are Bad (and Should Be Avoided)
Consuming high-fiber, unrefined carbohydrates — whole grains, legumes, fruit, and vegetables — is linked to a reduced risk of chronic disease.
- Breakfast is the Most Important Meal of the Day
The first food you eat during the day is technically breakfast, but it doesn’t need to be consumed early or include certain types of foods. If you’re not hungry in the morning, you can skip this meal and move right into lunch.
- Snacking is Bad For You
Snacking takes the edge off your hunger and can work for or against you depending on what you’re eating. Apples, walnuts, bananas, carrots, hummus, and bean dip as nutritious snacks. Skip highly processed vending machine food that will spike (and then crash) your blood sugar.
- Always Eat Fresh Produce
Sometimes, frozen produce may be healthier than fresh. Frozen produce is often flash frozen at the peak of ripeness, while some fresh produce is picked before it’s ripe. The nutrition in fresh produce may degrade as it’s shipped to stores
- Always Eat Local Food
Eating locally produced food is a worthy aim. However, the most important goal is to
eat more fruits and vegetables — even if they were grown far away.
- Green Juice is Good for You
Turning produce into juice strips away the fiber, making juice a more concentrated source of sugar. The end result is a higher glycemic load, which means your blood sugar will surge after drinking the juice. Better to consume whole fruits and vegetables.
- Sweet Potatoes are Healthier than Sweet Potatoes.
People demonize potatoes over sweet potatoes, but the nutrient composition is quite similar. Sweet potatoes have more vitamin A and an additional gram of fiber, but white potatoes have more potassium essential for helping regulate blood sugar.
- Nuts Will Make You Gain Weight
Nuts may be rich in fat and calories, but they also contain a good amount of protein, fiber, vitamins, and minerals. Research conclude that nut eaters have less of a risk of gaining weight and becoming overweight or obese compared with those who avoid the food.
- Calories in, Calories Out Is All that Matters
People looking to lose weight have heard this rallying cry, but diet quality matters when it comes to your health and ability to lose weight. Studies show that as long as you’re eating a high-quality diet, you can lose weight temporarily on a low-fat or low-carb diet.
Don’t be afraid to indulge in the things you love. Consider healthier options and fuel your body with the right foods so that you can be healthy and happy!