Ever wonder if there is any truth to the nutrition myths that get thrown around every day? Our grandmothers tell us to stay away from the high cholesterol in egg yolks, or to stay away from nuts because they are too high in calories and fats. Girls inform their friends that eating carbohydrates will make you fat. However, a closer investigation of these myths shows that they are not all that accurate.
Let’s begin with the myth that eating the yolk of an egg will raise your cholesterol. This myth was probably started due to the fact that one serving of egg yolk has more cholesterol in it any other food, ringing in at about 187 milligrams. However, eggs are a nutritious food that shouldn’t be avoided. Eggs are a fantastic source of lean protein and heart-healthy omega-3 fatty acids. Studies from the Harvard School of Public Health have shown that eating an entire egg a day does not raise cholesterol levels to dangerous levels and will not cause health issues related to abnormally high cholesterol levels, such as cardiovascular disease. However, if you aren’t a fan of the egg yolk for whatever reason, feel free to stick to eating egg whites. Egg whites, also called the albumin, are entirely made of protein, which keeps you full for a longer period of time.
How about the myth about the perils of being nuts for nuts? Although nuts are high in calories and do contain fat, they do not deserve the bad reputation they have been given. Reports have shown that the benefits of eating these tasty treats are far and wide. For instance, studies have shown that people, who eat nuts such as almonds, cashews, pistachios, as well as the legumes like peanuts, live on average longer and healthier lives. Nuts have even been show to reduce the risk of diseases like Type 2 diabetes and heart disease. This information about the health benefits of nuts is startling considering that nuts do contain a lot of calories per ounce. Richard Mattes, a researcher in the nutrition field, has found evidence that suggests that nuts have even better nutrition benefits than most people realize. For example, even just a small amount of nuts keeps you full due to their high protein and fiber content. Nuts are a lot harder to digest because of their tough cell walls. In fact, as much as one-fifth of nut’s fat content is never absorbed by the body. All this information proves that nuts can be a tasty and nutritious snack.
The last nutrition myth is possibly the worst because of its prevalence amongst girls. This is the myth that carbohydrates are bad for you and eating them will cause you to gain weight. In order to understanding the truth behind carbohydrates, you have to understand the difference between good carbs and bad carbs. Good carbohydrates include whole grains, vegetables, fruits, and beans, which are all filled with fiber. These carbs get absorbed slowly into our systems and help our bodies avoid spikes in blood sugar levels. On the other hand, bad carbohydrates are refined and processed, which strips away beneficial fiber. Examples of bad carbohydrates are white bread and white rice. The key to eating carbohydrates is to avoid the bad carbs and eat the good carbs. Taking carbohydrates out of your diet completely is not at all healthy because your body needs fiber and nutrients that are present in carbs. So when eating carbs, simply choose good carbohydrates that will benefit your body and limit your intake of bad carbohydrates. If you follow this rule, you will be able to enjoy carbohydrates without fear of gaining weight.