{"id":1202,"date":"2017-04-10T19:34:10","date_gmt":"2017-04-10T19:34:10","guid":{"rendered":"http:\/\/www.happybellyhealth.com\/?p=1202"},"modified":"2024-08-12T19:04:40","modified_gmt":"2024-08-12T19:04:40","slug":"healthy-eating-10-myths-debunked","status":"publish","type":"post","link":"https:\/\/www.happybellyhealth.com\/hbh-staging\/healthy-eating-10-myths-debunked\/","title":{"rendered":"Healthy Eating: 10 Myths Debunked"},"content":{"rendered":"\t\t
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The classic USDA Food Pyramid has been turned upside down as we\u2019ve learned more and more about what \u201chealthy eating\u201d means and how personal it is. We spoke with Shanti Pappas, functional medicine health coach and owner of Happy Belly Health, which is based in San Francisco but serves clients everywhere. Shanti gave us the lowdown on ten healthy eating myths that actually aren\u2019t true\u200a\u2014\u200aat least for everyone.<\/p>\n<\/div>\n<\/div>\n

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Myth #1<\/a>\u200a\u2014\u200aCounting calories is the best way to lose weight.<\/h3>\n

One of the biggest myths out there is that calorie reduction drives weight loss. Calories do play a role, says Shanti. But they\u2019re not the whole truth. Our metabolism is constantly fluctuating, influenced by what we eat and how we live. And all calories are not created equal. Calories from an apple, for instance, metabolize differently than those from a donut. Severe calorie restriction is hard on the body, because it can suppress thyroid function and slow down our metabolism\u200a\u2014\u200ain fact, overly restricting calories over time can permanently slow your BMR (basal metabolic rate). It\u2019s also hard on the psyche, taking the fun out of food. And that\u2019s no way to live.<\/p>\n

Myth #2<\/a>\u200a\u2014\u200aExercise won\u2019t necessarily make you skinnier either.<\/h3>\n

Exercise can help with weight loss, sure, but it works in concert with our factors\u200a\u2014\u200alike how you eat, and what\u2019s going on with your hormones and your stress level. Over-exercising can actually backfire because it makes you more hungry and more susceptible to binge-snacking. It also causes oxidative stress in your body, which makes long-term weight loss difficult, Shanti says, Where exercise can <\/em>help with weight loss is by helping you build muscle. The more lean muscle you have, the more calories your body burns even while sleeping.<\/p>\n

Myth #3<\/a>\u200a\u2014\u200aCholesterol is always bad.<\/h3>\n

When people hear \u201ccholesterol\u201d their gut reaction is \u201cavoid.\u201d But the truth is, we need cholesterol in our bodies. In fact, most of the cholesterol in our bodies is actually made in our liver, and regularly helps heal cellular damage and create important hormones. Supplementing with good fats in our diet actually helps, not hurts, our cardiovascular situation\u200a\u2014\u200athings like omega-3 fats found in good quality fish oils. The problem is when the cholesterol that we ingest becomes \u201cdamaged\u201d by exposure to heat and oxygen during processing, which happens with products like powdered eggs and milk that get hyper-processed, and in meats and fats that are fried and otherwise overly heated. Damaged cholesterol can promote injury to cells and a \u201cpathological buildup of plaque in the arteries,\u201d according to The Weston A. Price Foundation. It\u2019s not about avoiding cholesterol, but rather making healthier choices about your fat consumption. \u201cIf people are concerned with cardiovascular health,\u201d says Shanti, \u201cI recommend they talk to their cardiologist about requesting a test that measures the quality and size of the cholesterol vs the number.\u201d<\/p>\n

Myth #4<\/a>\u200a\u2014\u200aTo be healthy, you should avoid eating fats.<\/h3>\n

Like cholesterol, fat is something we need in our diet\u200a\u2014\u200abut the right kind of fat is important. Monounsaturated fats like olives, nuts, avocados (and the oils made from them) are good for us. These are typically oils made simply by pressing a fruit, nut, or seed, without a lot of heat processing. Even saturated fats like butter and coconut oil are nutritious in small quantities and necessary for good health. The fats that are best to avoid are the polyunsaturated group\u200a\u2014\u200athings like vegetable oil, corn oil, and peanut oil. And unfortunately, these are the ones most often used in restaurant cooking, because they\u2019re cheap and have a long shelf life. Which is why Shanti is such a big advocate of learning to cook at home. Oh and trans fats? The ones you find in things like french fries, crackers, and all sorts of yummy snacks? Those are never healthy.<\/p>\n

Myth #5<\/a>\u200a\u2014\u200aYou need exactly eight glasses of water every day.<\/h3>\n

Eight glasses of water a day should be your goal, according to the myth. But if you live in a very dry climate or you\u2019re working out a lot, you need more water. Shanti recommends kick-starting your metabolism with a glass of warm water every morning (perhaps with lemon) and making sure to hydrate all day long\u200a\u2014\u200apreferably between meals, not with them. Most people find they feel great with eight glasses, but if you\u2019re also consuming a lot of diuretics, like coffee, tea, alcohol, soda, or medication, or you\u2019re sweating a lot, you need more. If you\u2019re suffering from headaches, constipation, fatigue, brain fog, soreness, or out-of-place hunger, try more water every day. \u201cIt\u2019s amazing what a little more water can do,\u201d says Shanti.<\/p>\n

Myth #6\u200a\u2014\u200aThe more supplements, the merrier.<\/h3>\n

Supplements can help, says Shanti, but the quality of supplements is so important. A lot of people self-prescribe with cheap, poor quality supplements they hear about on Google or Amazon, and sometimes they can do more harm than good. A professional nutritionist, physician, or alternative medicine practitioner can recommend the right supplements\u200a\u2014\u200aand the best brands\u200a\u2014\u200afor your particular needs. And getting nutrients from food is always ideal, so Shanti recommends learning more about how you can balance your diet before you introduce a battery of pills without supervision.<\/p>\n

Myth #7<\/a>\u200a\u2014\u200aEating breakfast just makes you hungrier faster.<\/h3>\n

We all know that \u201cbreakfast is the most important meal of the day,\u201d but so many of us avoid eating it anyway. We don\u2019t have time, we\u2019re not hungry in the morning, and besides, eating first thing just makes us hungrier sooner. Right? The truth is, the right kind of breakfast sets us up for better eating throughout the day\u200a\u2014\u200aand by \u201cright kind,\u201d Shanti says, your breakfast must contain fat and protein. Eating fat and protein early in the day will sustain you for longer, help curb refined carbohydrate cravings later on, help you burn fat for fuel, and generally increase satiety.<\/p>\n

Myth #8\u200a\u2014\u200aBrown sugar is healthier.<\/h3>\n

Sugar is sugar is sugar is sugar is sugar, says Shanti. There are a lot of different types of sugar out there. Generally, if it ends with \u201cose,\u201d it\u2019s sugar: sucrose (white sugar), lactose (milk sugar), glucose (corn sugar), fructose (fruit sugar). Brown sugar is regular white sugar suspended in molasses, often with color and flavor added. Sugar substitutes like sorbitol and mannitol are not sugar, but they\u2019re actually worse for you in a lot of ways. And honey has a lot of health benefits, but at the end of the day, if you\u2019re avoiding sugar, you have to add this one to the list. On a positive note, with a balanced, mindful diet to influence your palette, you should be able to satisfy your cravings with things like sweet vegetables and fresh fruits.<\/p>\n

Myth #9\u200a\u2014\u200aJuice cleanses, diets, and detoxes are the same thing.<\/h3>\n

A lot of people think that a juice cleanse or a simple diet is the same thing as a detox program. Actually, says Shanti, a cleanse is merely a break from the foods and habits that are causing your body stress and overload. The best way to cleanse, in fact, is to have a regular \u201cstop\u201d time for your eating every night that gives you a good 12-hour break from food on a daily basis. Wake up with warm water, and you\u2019re cleansing!<\/p>\n

Myth #10\u200a\u2014\u200aYou can\u2019t make cravings disappear with will alone.<\/h3>\n

Cravings are one of the ways our body tells us that we\u2019re living out of balance with what we need. When we crave foods that don\u2019t have a lot of nutritional value\u200a\u2014\u200alike white flour and sugar\u200a\u2014\u200ait\u2019s because our body has become dependent on those things. They can be just as addictive as alcohol and caffeine. Fighting against your cravings without changing your habits won\u2019t work; you have to alter your way of eating to rebalance your system and respect what your body truly needs underneath all those basic cravings.<\/p><\/div>\n

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The classic USDA Food Pyramid has been turned upside down as we\u2019ve learned more and more about what \u201chealthy eating\u201d means and how personal it is. We spoke with Shanti Pappas, functional medicine health coach and owner of Happy Belly Health, which is based in San Francisco but serves clients everywhere. 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