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10 big lies about nutrition

1) Milk is good for bones

There is not the slightest evidence that milk makes bones strong and prevents fractures. The opposite has just been demonstrated by a new Harvard study (which follows all the scientific evidence that was already available on this issue ). More milk during adolescence means that men have a higher risk of hip fracture. For women, milk consumption does not change anything.

Also, according to a 2012 study published in epidemiology, men who drank the most dairy products in adolescence have a significantly increased risk of developing prostate cancer. 

2) Eggs are bad for your health

One of the greatest feats of modern dietitians is to have demonized one of the best foods for humans: eggs. Egg yolk, according to them, is more dangerous than Dracula because it is horribly high in cholesterol, and therefore a factor in heart disease.

Large egg yolk indeed contains 212 mg of cholesterol, which is a lot compared to other foods. But it has also been proven that dietary cholesterol does not increase blood cholesterol. Blood cholesterol is made by the liver, from sugar; how many times will it have to be repeated?. 

It should also be noted that egg yolk is beautifully rich in lutein and zeaxanthin, two extraordinary antioxidants that protect the eyes from cataracts and macular degeneration.

3) Light foods are good for your health

Light foods are good for your health

Do you know what the taste is of food from which all the fat has been removed? Well, it’s exactly the one of cardboard. No one would want to swallow it. The agri-food industry knows this, and they are adding other things to make up for the lack of fat. In general, these are sugars: sugar, glucose-fructose syrup, or artificial sweeteners such as aspartame. These foods significantly increase cravings. Fats, on the other hand, give a lasting feeling of satiety, because they stay longer in the stomach to be digested by digestive juices. This makes it harder to lose weight when eating low-fat products.

4) The perfect breakfast

The perfect breakfast

“Ideally, the day starts with a balanced meal, consisting of a dairy, a fruit, and a drink… FLORA GENOUX wrote on page 15 of LE PARISIEN newspaper, Tuesday, December 3, 2013. These tips derive directly from the official recommendations to eat a butter and jam spread, orange juice, and a bowl of milk for breakfast. There is a variation of this myth about cereal boxes, which hammer children that their ideal breakfast will consist, for example, of a “bowl of KELLOGG’S CORN FLAKES with milk (for calcium) and orange juice (for vitamins).” False, fake, fake all the way. These breakfasts are sugar bombs: orange juice is rich in fructose, the “bad sugar” that raises blood sugar, and turns into bad fat; milk is full of “lactose,” which is another form of sugar. Jam bread, or cereals, is also full-of carbohydrates: on contact with saliva, the starch of the food turns into glucose. It will cause blood sugar to skyrocket within minutes of absorption. So much sugar forces the pancreas to produce a mass of insulin, which can lead to a hypoglycemia attack around 11 a.m., with a drop in energy, weight gain in the form of bad fats, all accompanied by a high craving. At the University of Kansas for Dietetics and Nutrition Science, researchers published a study in February 2010, showing that breakfast should be protein-rich. Fewer carbohydrates and more protein increase energy, reduce the feeling of hunger during the day, without increasing the number of calories absorbed during the day. Indeed, the extra calories consumed during a rich breakfast are offset by an equal drop in calories at other meals, without you even noticing. So you don’t have to make any effort. Besides, replacing carbohydrates with good fats further reduces blood sugar (blood sugar) and increases the feeling of fullness, reducing cravings, and thus snacking during the day. A good breakfast should, therefore, contain a substantial intake of protein and good fats. It is highly recommended to incorporate foods such as eggs, avocado, a slice of salmon, ham, olives, sheep’s cheese, nuts, almonds, and other nuts, or raw vegetables with dressing. This will give you a real feeling of satiety, energy, and a moderate appetite at noon that will ultimately benefit your health and your line.

5) Eating a lot of protein is bad for the kidneys

Eating a lot of protein is bad for the kidneys

High-protein diets are heavily criticized for causing kidney problems and osteoporosis (porous bone). Once again, the opposite is true. In the long run, eating proteins gives more solid bones and dramatically reduces the risk of fractures, according to a massive synthetic work recently carried out by researchers at the University of Connecticut (USA)

. Restricting protein intake is even described as “dangerous” for people with fragile bones, in the study cited!

Eating more protein and less cereal lowers blood pressure, cholesterol levels, and heart disease risk.8 Don’t be afraid of protein anymore, but always accompany them with good amounts of vegetables for their basifying effect.

6) Vegetable oils are better

Vegetable oils are better

Vegetable oils rich in polyunsaturated fatty acids are considered healthy because they would reduce heart risk. But there is a big misunderstanding here: not all polyunsaturated fatty acids are equal. Omega-6 polyunsaturated fatty acids have an inflammatory effect (bad for the arteries), while omega-3s are anti-inflammatory (good for the arteries). Humans need to consume omega-3s and omega-6s proportionally: if they eat more of one, they also need to eat more of others. It takes two to four times more omega-6 than omega-3. The modern diet is far too rich in omega-6 (present in sunflower and corn oil), and too low in omega-3 (linen oil, walnut and rapeseed oil, fish oils), which partly explains the rise in heart disease. The ratio is often 1 to 20, or 1 to 30!

To improve your omega-6/omega-3 ratio, you should both try to reduce your consumption of sunflower oil and corn, and increase your intake of flaxseed oil, rapeseed, nuts, and oily fish. 

Warning: polyunsaturated fatty acids are very unstable: they oxidize easily and then become toxic and harmful to health. This oxidation occurs when oils are stored in transparent bottles, exposed to light, when the bottles are left open without a cork, and even faster when you heat them. So keep your vegetable oil bottles in the dark, cool, and with their cork. If you live alone or together, prefer small bottles, to avoid keeping the same bottle open for several weeks.

7) Everyone should eat cereal

Everyone should eat cereal

The idea that human beings should base their diet on cereals has always seemed absurd to me. The agricultural revolution, from which humans began to eat cereals, occurred a short time ago, on the scale of evolution, and our genes have hardly changed since then. The modern man is nothing more or less than a hunter-gatherer in a suit and tie! His digestive tract is always the same. It is not made to digest large quantities of cereals. Cereals are low in essential nutrients compared to vegetables. Complete, they are also rich in phytic acid, which binds to minerals in the human gut, which prevents them from being assimilated, causing undernutrition.

The most common cereal in Western countries is, by far, wheat, which can cause humans all kinds of health problems, some minor, others more serious.

Modern wheat contains large amounts of a protein mixture called gluten, which a significant part of the population cannot support: allergy, intolerance, hypersensitivity. In this case, eating gluten can damage the intestinal wall, cause pain, bloating, diarrhea, fatigue, so try to use gluten-free diet.

Gluten consumption has also been associated, in various studies, with schizophrenia, a serious mental illness.

8) Saturated fats are bad

Saturated fats are bad

In the 1960s, it was suddenly decided that fats were responsible for heart disease, especially saturated fats. This novelty came from biased studies and political decisions that proved disastrous. A very comprehensive review of scientific papers published in 2010 definitively concluded that there is no relationship between saturated fats and heart disease.

There is, therefore, no reason to deprive you of fatty meats, coconut oil or palmist, very rich in saturated fatty acids, and even butter, crème fraîche if you support dairy products. Fatty foods give you a strong and lasting feeling of fullness because it takes a long time to digest. They stay longer.

Reducing the share of cereals in the diet can, therefore, be excellent for health, provided of course to replace the calories thus lost by increased consumption of vegetables, fruits, nuts (nuts, hazelnuts, almonds, Brazil nuts, pecans…), and other nutrient-rich foods.

9) Sugar is bad because they are “empty calories.”

Sugar is bad because they are "empty calories."

Many people think that table sugar is bad because it is “empty calories.” It is true that sugar is very low in essential nutrients, but the problem goes far beyond that. Table sugar is called sucrose by specialists. Sucrose is made up of a glucose molecule and a fructose molecule. However, fructose is a bad sugar when consumed isolate. Instead of being used to give energy to cells or the brain, such as glucose, fructose is metabolized by the liver, which turns it into triglycerides, fats that circulate in the blood and increase the risk of heart disease.

10) Fat makes you fat

Fat makes you fat

I come back to that again because it seems obvious to almost everyone that eating fat makes you fat. This thing that builds up under the skin and makes us fat and soft is fat. So… eating fat must necessarily increase this layer of fat. But it’s not that simple. Fats indeed contain more calories

Written by Jacques Leoni

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