Which is healthier, white sugar or brown sugar? Margarine or butter? And is ketchup harmful as many claim? These and other claims arise repeatedly in many cases, and sometimes people are sure that there’s a certain kernel of truth behind them and are quick to change their diet accordingly. However, before you rush to make these changes, let’s explore 11 common myths about foods and learn the truth behind them.
Myth 1: White bread is fattening and doesn’t help the body – False
Many claim that consuming white bread can cause bloating, allergies, and obesity. However, all standard white bread sold in stores contains vitamins and minerals that the body needs and a review by the British Nutrition Fund in 2012 found that there is no scientific evidence that white bread causes bloating and digestive problems. A slice of white bread provides about 7% of the recommended daily intake of protein and sodium, about 6% of the recommended daily intake of selenium and manganese, and about 5% of the recommended daily intake of calcium and iron. While this vitamin and mineral content is lower than in other types of bread, this shows that white bread isn’t just an “empty carbohydrate” as many think. However, it should be noted that white bread is bound by research to other health problems, and therefore it is recommended not to consume it in high amounts regardless of its effect on your weight in relation to other types of bread.
Myth 2: Diet sauces are much healthier than regular sauces – False
When it comes to dairy or meat products, you can say that the less fat they contain, the healthier they are, but that’s not the case with sauces. If you’re trying to lose weight, changing your favorite sauce to a diet or fat-free sauce will save you about 100 calories (per 2 tablespoons), but recent research shows that without the fat content in your salad dressing and without certain fatty acids it contains, It would be difficult to absorb all the nutrients in food. In this case, the dosage is what’s important; 2 tablespoons of sauce for each serving of salad will provide you with that wonderful taste and will enrich your body with the vitamins and minerals it needs.
Myth 3: Potatoes cause obesity and are bad for diets – False
Contrary to what many think, eating potatoes doesn’t directly contribute to obesity as long as you don’t eat them deep-fried, with butter, sour cream or cheese. Furthermore, nutritionally, boiled potatoes are great diet food because they contain a great deal of fiber and vitamins, and in fact, boiled potatoes actually provide the most energy to the body.
Myth 4: White rice causes obesity – False
White rice, considered a complex carbohydrate, is a very central food component for a significant part of the world’s population. Studies have found that children who consumed rice as a major part of their daily diet consumed less fat and saturated fat than children who consumed rice less frequently. In addition, the findings show that children who ate rice achieved better blood test results than children who did not consume rice at all. This is because, like white bread, the process of making rice does cause it to lose many vitamins and minerals, but it still provides us with a significant amount of nutrients. The bottom line is that the findings refute the myth and point out that the opposite is true, that white rice does, in fact, contribute to weight loss and dieting.
Myth 5: Cooking with olive oil causes it to lose its health benefits – False
This is absolutely false, as high-quality olive oil can tolerate heat without losing its health benefits, so long as it doesn’t warm up to the point where it burns and smokes (between 190 °C and 242 °C). Similarly, extra virgin olive oil can absorb heat without losing its nutritional value (its smoke point is 190 °C). A monounsaturated fatty acid, like the oleic acid found in olive oil, does not evaporate in heat, and the olive varieties from which oil is made can resist cooking processes that include heat. The more important thing is how you store the oil because heat, light, and air negatively affect it. Therefore, it should be stored at room temperature in a cabinet and used for half a year from opening.