Facts and fables about nutrition and health

Facts and fables about nutrition and health

1. Halvanaise is healthier than French fry sauce. Myth!
   French fry sauce contains 25% or 35% fat, yogonaise 25%, halvanaise 40%, and mayonnaise 80% fat. Make them less fatty by adding a few tablespoons of low-fat yogurt or quark and make them extra tasty with green herbs and finely chopped onion. These oil-based sauces mainly contain the good 'unsaturated' fats.
2. Bread makes you fat.Myth!
   It is a myth that bread makes you fat. It is mainly the spreads and toppings that are responsible for this. A thick or double slice of bread is actually an excellent basis for a healthy lifestyle. Spread the bread thinly with low-fat margarine or a light product from a tub and choose toppings with less fat and sugar. Consider adding lettuce and slices of tomato, cucumber, and avocado to your bread. Whole wheat bread is preferable; it contains a lot of fiber, B vitamins, and iodine.
3. Eating fish once a week is good for your heart. Fact!
   Fish is healthy because it contains omega-3 fats. These are fats that have a special composition (high in unsaturated fat) and are found almost exclusively in fish and shellfish. Fish fats reduce the risk of cardiovascular disease. Therefore, eat fish once a week with a hot meal or sandwich. You could also have fish on toast. Eating fish twice a week is also fine, but the greatest health benefits can be achieved by going from not eating fish at all to eating it once a week. Choose oily fish, such as mackerel or salmon.
4. Croquettes mainly contain healthy fats. Myth!
   It's fifty-fifty: half of the fats are saturated (unhealthy) and the other half are unsaturated.
5. Fish and spinach go well together. Fact!
   For years, people were warned against combining fish and leafy vegetables. It has since become clear that the research on which this advice was based was incorrect. That is why the Netherlands Nutrition Center recently withdrew its recommendation.
6. Vegetables mainly contain vitamin C. Myth!
   Vitamin C is mainly found in fruits such as oranges and kiwis, and in some vegetables including peppers and cabbage. Many vegetables contain much less vitamin C, but are rich in other vitamins and minerals. For example, spinach contains a lot of folic acid and carrots contain a lot of vitamin A.
7. Wheat is just as good as spelt. Fact!
   Spelt bread is trendy because it is supposedly healthier. However, the difference between spelt and wheat is only minor. Spelt bread also contains gluten, so it is not suitable for those who want to avoid it. Some people tolerate spelt better than wheat. Make sure that the product is 100% spelt and does not contain any wheat.
8. Rice drink is better than cow's milk. Myth!
   Rice drink cannot be compared to semi-skimmed milk. For example, rice drink contains no protein whatsoever. In addition, rice drink also contains no vitamin B2. This means that it differs not only from cow's milk, but also from all other milk substitutes. This vitamin is added to other milk substitutes.
9. Goat milk is better than cow milk. Myth!
   The composition of goat's milk is very similar to that of whole cow's milk. Goat's milk contains slightly less iodine. And, like breast milk, goat's milk contains less lactose than cow's milk (10% less). People with lactose intolerance can often drink goat's milk. From 12 months onwards, children can drink regular milk instead of follow-on milk. This can also be goat's milk instead of cow's milk. This has no adverse effects, but also no proven benefits.  Milk and dairy products provide many good nutrients. They contain protein and are a source of vitamins B2, B12, and calcium. Research on dairy mainly focuses on dairy from cows. We are not sure whether these effects also apply to goat's milk because little research has been done on humans.
10. Meat substitutes contain as much iron as meat. Myth!
    Our research in 2014 showed that meat substitutes contain less iron than a piece of red meat. What's more, the iron in meat substitutes is less easily absorbed than iron in meat. Drinking some orange juice with your meal can help, as vitamin C increases iron absorption.
11. A premium brand is always healthier than a store brand. Myth!
    That's not necessarily true. A 2015 study by the Dutch Consumers' Association into salt in food products showed that Heinz sandwich spread is a lot saltier than private label sandwich spreads. However, it is important to read the label carefully before buying a product. There can be a big difference in added sugars or flavorings, for example.
12. Oats are gluten-free. Fact!
    Oats are naturally gluten-free. However, because oats regularly come into contact with gluten-containing grains, they may still contain gluten, unless the term "gluten-free" or the gluten-free logo is displayed on the label.
13. 'Just moving' is just as healthy as exercising. Fact!
    Exercise is no healthier than "just moving around. In fact, there is a lot of evidence that sitting still all day is actually harmful to your health. Even if you exercise at the end of the day. In fact, being active throughout the day and moving at least half an hour every day is healthy.

    The exercise guideline for adults and the elderly is as follows:

    • Exercise is good, moving more is better.
    • Do at least 150 minutes a week of moderate-intensity exercise, such as walking and bicycling, spread over several days. Longer, more frequent and/or more intense exercise provides additional health benefits.
    • Do muscle and bone strengthening activities at least twice a week, combined with balance exercises for the elderly.
    • And: avoid sitting still a lot.
14. If olive oil is not extra virgin (first pressing), the fat it contains is unhealthy. Myth!
    The quality of the product is better, but the fats are the same.
15. If you eat after 7 p.m., you will gain weight. Myth!
    Your body doesn't think, "I'm not doing anything else" at 7 p.m. But if you snack in the evening, chances are you'll eat more than you need. The temptation to overeat can be greater in the evening. When you're tired, temptations are harder to resist. There is a chance that you will gain weight. In addition, when people eat is also very personal. Some people can't eat a thing in the morning, while others can polish off an entire meal before they leave the house. Try to eat three main meals a day and not too many unhealthy snacks. Balance is important.
16. Coffee retains moisture. Myth!
    Caffeine actually causes faster fluid excretion. No more than usual, just faster.
17. Taking extra vitamins is necessary to stay healthy. This is partly true!
    For many of us, eating a healthy and varied diet provides sufficient vitamins and minerals. However, certain groups (such as the elderly, pregnant women, and children) need extra vitamins.
18. Light is always good for the figure. Myth!
    Some products contain up to 30% less energy, fat, or sugar, but still provide a lot of energy and offer few healthy nutrients.
19. To lose weight, it is better to drink fruit juice than soft drinks. Myth!
    A glass of fruit juice contains about the same number of calories as a glass of cola or orange soda (± 105 kcal per 250 ml glass). Grape juice actually contains many more calories (160 kcal per glass), but tomato juice contains fewer calories (43 kcal per glass).
20. Fat is bad for you. Myth!
    Fat is important in a healthy diet. But as with all foods, 'everything in moderation' applies. If you are overweight, it is good to be aware that fat contains a lot of calories. But not eating any fat at all is a bad idea. Fat is not only a source of energy but also an important source of vitamins A, D, and E. These vitamins are only soluble in fat, not in water. Without fat, you cannot absorb them properly. In addition, fat provides essential fatty acids (linoleic acid and alpha-linolenic acid). These are fatty acids that your body cannot produce itself. You can only obtain them through food. Your cells need these fatty acids as building blocks. For example, fats are necessary for your eyes and for your brain and muscles to function properly.
21. You should avoid carbohydrates when losing weight. Myth!
    There are theories that you should not eat any carbohydrates at all when losing weight, but we do not share those theories. Carbohydrates (such as sugar) do not make you fatter than other nutrients. But if you eat too much of them, this will cause weight gain. Snacks in particular sometimes contain a lot of sugar, and these can often be easily omitted or replaced.
22. The yo-yo effect is inevitable when you lose weight quickly. Myth!
    When you lose a lot of weight quickly, there is a good chance that you will quickly regain your old weight. This does not have to be true. By changing your eating habits at the same time, you can ensure that you maintain your new weight.
23. Better to be overweight than underweight. Myth!
    Health risks increase from a BMI of 25. Statistics show that overweight people are more likely to develop diabetes at an earlier age and more frequently. If you are just at that threshold, there is no cause for concern. However, the greatest "danger" is the risk of gradually becoming truly overweight. On the other hand, it is also common for people of normal weight to focus on losing weight. This is not healthier than simply maintaining your weight.
24. Too much protein is harmful to your body. Fact!
    Although popular diets, such as the Dr. Frank diet, would have you believe otherwise, too much protein is indeed harmful to your body. It mainly puts strain on your kidneys, but it also increases the acidity of your blood and causes a greater loss of minerals such as iron, magnesium, zinc, and calcium.
25. When you feel thirsty, it's already too late to drink. Fact!
    Water is important. Therefore, try to drink small amounts of water throughout the day. A good daily amount of fluid is 1.5 to 2 liters. For very active people, this is more. But be careful: too much fluid is also not good for you.

Did you find it a nice blog to read? Then also take a look at our blog: What is healthy, 7 thinking mistakes!

Source: nutrition center / consumer association / optimalhealth