Written By: Nirmalya Dutta | Updated : September 25, 2014 4:43 PM IST
Nowadays, there are a million different diet myths out there and it's very hard to separate the truth from fiction. We're told that fish is the greatest thing since sliced bread (multigrain of course) since it contain omega 3 fatty acids, and then we're told that too much fish will give us prostate cancer. As noted journalist Jug Suraiya mused in his column: 'So now I have a choice: keep on eating Omega III-loaded fish and give myself prostate cancer or go cold turkey on fish, to mix dietary metaphors, and drop dead of a heart attack. Which of the two big Cs Cancer or Coronary is my preferred way to go?' Levity aside, it's very important to de-construct the common misconceptions people harbour about food. Here are some of the most common ones:
Myth 1: Egg yolk is bad for you
Eggs are indeed a godsend as a cheap superfood but then came the notion that egg yolk is bad for you and anyone who wishes to remain healthy should not eat the yolk. Some even went as far to say that egg yolks were worse for your arteries than smoking. So why should we eat egg yolk at all? Because yolks are loaded with nutrients like zinc, iron, vitamins A, B and D, lutein (a phytochemical that researchers say is good for the eyes), choline (needed for brain development) and cholesterol. The American Heart Association suggested in 2000 that one should consume 300mg/day of dietary cholesterol and the cholesterol in egg is below that.
Dietician Neha Chandna also recommends that one shouldn't remove egg yolk from their diet. She told TheHealthSite.com: 'The yolk of the egg is rich in vitamin A, riboflavin, calcium, iron, phosphorus, etc. Though it is looked down upon due to its high cholesterol content, but one egg a day (85 kcal and 5g fat) is only going to do good to your body.'
Myth 2: You need meat protein to build muscles
Another common myth has most men believing that unless they consume meat like cavemen, they will not get enough protein to gain muscle. This is just preposterous considering some of the fittest actors in Bollywood like Shahid Kapoor and Vidyut Jamwal are vegetarians. While it's true that meat protein is of better quality when it comes to the amino acid profile required to build and repair muscle, vegetarians have a lot of protein options that can help them achieve the same results.
Some good vegetarian sources of protein include paneer, nuts, seeds, flaxseeds and walnuts which are great because vegetarians also don't get the essential fatty acids from fish. Other more exotic options include chickpeas, brown rice, quinoa and oats. They should also include protein supplements like whey protein in their diet for the best results. Read more about how vegetarians can get all the protein they need.
Myth 3: Fruit juice is as good as fruit
All the King's men (and supremely thin photo-shopped women) will try to convince you that fruit juices are just as good as fruits for your health and weight loss but the truth is that they're just as bad as soft drinks, if not worse. Juices contain very little fibre, far more sugar and calories than you need. Take for example a glass of orange juice, one glass of OJ contains around six whole oranges plus added sugar which will increase your calorie intake. That's a lot of sugar, almost as much a large Coke! Also the lack of fibre means you won't feel as full and end up eating more. So next time you crave some sugar, just grab a fruit instead.
Myth 4: Olive oil is best for cooking
The last I saw TV, I came across an ad starring a gorgeous Bollywood actress who wants us to believe that switching to olive oil is the key to beating heart disease, obesity, high cholesterol and will lead us to the gates of heaven but it's not quite that simple. But the truth is that the benefits of olive oil depend upon how you use it. So while olive oil might be an excellent choice when making salad dressing or saut ing veggies, it's might not be a good oil to use for cooking over high heat. This is because olive oil has a lower smoke point (the point where oils begins to smoke) than other oils. Above this temperature, the beneficial compounds of the oil are likely to degrade or even turn into potentially harmful compounds. You should know that olive oil isn't the only oil out there and there are other healthy options as well.
Myth 5: Carbs are a complete no-no if you want to lose weight
And the most infuriating myth of this era is the carb-bashing that goes on. What people don't realise is they are necessary for our survival, they provide us with glucose which helps our body function. They perform important functions like storing energy, and other functions in the immune system, blood clotting, etc. Nutritionists suggest eating good carbs from sources like grains, cereals, etc rather than processed and junk foods.
Kris Gethin, master trainer, wrote in his book The Bodybuilding.com Guide to Your Best Body: 'Recent years have brought us a sense of paranoia about carbs; I truly don't understand the fuss. I love carbs, but I am educated enough to know which ones to eat and when. There are some that are digested very fast, such as those derived from white flour, and I do recommend you avoid these. However, there is a time and a place for fast-digesting carbs If you've trained hard, the carbohydrates will replenish your depleted energy stores and will not promote fat gain.'
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