Ten Food Myths

1.MYTH: Added sugar is ALWAYS bad for you
Truth: You can use the sweet stuff to ensure that sugar calories are far from ’empty’ calories
Its great to use to sweet nutritious foods – keeping the added sugar supply to 10% of your daily calorie intake is suggested.

MYTH: Eating eggs raises your cholesterol levels
Truth: dietary cholesterol found in eggs has little to do with the amount of cholesterol in your body
Your body makes its own cholesterol, so keep the added to a minimum. Saturated fats are what raise it, eggs contain 1.5 grams. They are rich in 13 vitamins and minerals so don’t cut them out of your diet

3.MYTH: All saturated fats raise blood cholesterol
Truth: New research shows that some saturated fats do not.
Stearic acid – a type of SF found in dairy, cocoa, meats and poultry acts like a monounsaturated fat – does not raise harmful LDL cholesterol but boots beneficial HDL cholesterol. Still keep in mind: Moderation in ALL things.

4.MYTH: The only heart friendly alcohol is red wine
Truth: Beer, wine, and liquors all confer the same health benefits
Alcohol raises the high-density lipoproteins which protect against plaque buildup in the arteries and reduce clotting factors

5.MYTH: adding salt to the pot adds sodium to the food
Truth: salt added to boiling water may actually make vegetable more nutritious
Salt in the cooking water reduces to leaching of nutrients from vegetable into the water and it also speeds up the cooking process so you don’t loose as many nutrients from over cooking

6. MYTH: Fried food are always to fatty
Truth: Healthy deep-fried food is not an oxymoron
As moisture leaves, it creates a barrier, minimizing oil absorption into the food when the frying is done right. Optimum temp of 375 degrees F. Too hot and too low oil temp results in excessive oil absorption

7.MYTH: The more fiber you eat, the better.
Truth: Not all fibers are equally beneficial. Consider the source
There are many types of fibers out there, like ones that move food along (wheat bran fiber), ones that lower cholesterol (oat bran fiber) and such. Fiber is a fad-food and businesses are taking advantage of it. Just because it it fortified with fiber does not mean it has all the nutritional goodness we need like vitamins and minerals found in fruit, legumes, veggies and grains

8.MYTH: You should always remove chicken skin before eating
Truth: You can enjoy a skin-on chicken breaks without blowing your sat-fat budget
55% of the fat in chicken skin in monounsaturated – the kind that is good for your health. Also it only contains 50 more calories and 2.5 grams of Sat-Fat as its equally portioned skinless counterpart.

9.MYTH: Organic foods are more nutritious than conventional
Truth: There are many good reasons to choose organic, but nutrition isn’t one of them.
Studies have shown that not a significant nutritional difference exists between conventional and organic crops and livestock. If you buy conventional just make sure you wash them thoroughly

Last but not least…..

10.MYTH: Cooking olive oil destroys its health benefits
Truth: Even delicate EVOO can take the heat without sacrificing nutrition
As long as EVOO is not heated past is smoking point (405 degrees F) it retains its nutrition. What is important is how you store the oil. Heat, Light and Air affect drastically the EVOO stability, so store it at room temperature in a cupboard.

So there you have. 10 myths that have been busted! Now you can pick and choose posted recipes with knowledge and a smaller judgment.

***Food myths are found in Good Living magazine***


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