Salt is bad, fish is good. 23 food myths
Food: Eat less fat. Less salt. Less sugar. Less meat, more fish. Little and often. And drink 8 glasses of water. There are so many nutritional tips out there that we should have been leaner, healthier, and happier a long time ago. But the number of people with allergies, diabetes, obesity, and dementia, unfortunately, is only growing.
Professor of genetic epidemiology Tim Spector believes that much of what we are told about food is wrong. The Mandatory Breakfast, Unhealthy Coffee, and Dangerous Fast Food book contain 23 unscientific but very common myths. It’s hard to part with them, but here’s the good news: in the world of food, there are far fewer “needs” and more “cans.” Mandatory breakfast, unhealthy coffee, and dangerous fast food
Drink, children, milk. Or don’t sing?
“When I was little, I was told that certain foods would make me grow fast (milk and cereal), make me smart (fish), get pimples (chocolate), or grow big strong muscles (meat and eggs). What if I don’t have a normal breakfast, I’ll get sick, and you can’t leave him on a plate, ”says Tim.
This is Tim and his previous book, Diet Myths, which came out last year. The new book contains more information about how we are being misled. – Source
These beliefs have been instilled in all of us, some as children, some later, through television and nutrition blogs. None of these ideas – and many others – are supported by scientific evidence, and some are exactly the opposite.
To become healthier, it’s time for us to rethink our diet, learn to ask the right questions and learn more about ourselves. This is important not only for us. Our children and the planet as a whole will benefit.
Fish is not such a superfood
In the 1930s, eating fish helped eradicate childhood rickets, and fish has since gained superfood status. Everyone has heard that fish oil is good for the brain and immunity, and omega-3 fatty acids save from cardiovascular diseases.
But this is not true: meta-analyses of randomized clinical trials found no effect of these supplements. The benefit of eating whole fish is also not proven.
According to the latest data, adding one serving of fish per week reduces mortality by a modest 7%. For comparison: adding one serving of nuts reduces it by 24%.
And here’s something else. Many varieties of fish have grown artificially. It seems to be good for the planet. But no: to grow a kilogram of fish (for example, salmon) on a farm, you need to kill 1.3 kilograms of wild fish – they go to feed. So with an immoderate love for fish, we are ruining the oceans.
Sausage from the garden
A plant-based diet is trendy. And profitable for product manufacturers. If you decide to go meat-free, you no longer have to settle for sluggish lettuce and tasteless tofu. You will be offered vegan macaroni and cheese, vegan sausages, and vegan fried chicken.
Diet myths and food
Reducing the amount of meat in your diet is a good idea. But the fact that your sausage grew in the garden does not mean that it is healthier than meat. Both are loaded with calories, saturated fat, and salt. Some “healthy” products, such as vegan fish fingers, contain up to 40 artificial ingredients.
Remember that plant-based imitations of meat and milk are often loaded with various additives, sugar, and fat and can do more harm than good.
What is salt?
Too much salt is bad. If you reduce your daily salt intake to 6 grams (a teaspoon and a quarter), you can reduce blood pressure, and the risk of stroke, and heart disease. Well, this is definitely true.
No. Research data says that in most healthy people when reducing salt in the diet, blood pressure decreases barely noticeable – by 1-2%.
If you don’t eat junk food every day, don’t be afraid to add salt to your pasta water, chop, or tomato salad.
Only one study has shown a positive effect of reducing salt in the diet. It may not be a coincidence that this study was funded by a salt substitute manufacturer.
Fear of salt is more harmful than salt itself. To promote “reduced salt” foods, food companies add other chemicals to food, such as monosodium glutamate and lysine. We don’t know much about how they affect people. But in rats, lysine increases body weight.
What else in food
If everything we know about food isn’t true, what should we eat? In the book, you will find the answer to this question. Inside are 12 flexible eating rules that you can adapt to wherever you live and whatever you keep in the fridge.
Here’s what else turned out to be a myth:
- Sugar-Free Foods Help You Lose Weight
- To lose weight, you need to exercise
- Any fast food is bad
- Gluten is the enemy of health
- Red meat causes cancer and strokes
- Take ten thousand steps a day
- and many more “scientific” postulates, in which it is time to stop believing.
Food is the best medicine, but also the most difficult. There are no easy answers, black and white. But if we understand where we are wrong, we can return to a more correct path.