Proteins are a "super" food
Proteins are miracle nutrients. Without them, life could not exist. But they are only one of about 40 types of basic nutrients that must be present in food in certain amounts to maintain good health. In addition, after we eat enough protein needed to perform bodily functions, the excess is broken down and used for energy purposes or stored as fat. Therefore, eating more is not better for the body.
The best proteins are those that are closest in composition to the proteins in our body (mother's milk, eggs, cow's milk, and only then meat, fish, poultry, etc.)
Carbohydrates are more fattening than proteins and fats
The fact is that every food is fattening. Burning a gram of sugar creates the same number of calories as burning the same amount of protein, or half as much as burning the same amount of fat. Those who are particularly concerned about their weight and who fear every slice of bread or portion of spaghetti will do better if they pay attention to the butter they put on the bread, or the sauce they pour over the spaghetti.
Polyunsaturated fatty acids do not create calories
Unfortunately, they still create them. Although they play a useful role in the fight against cardiovascular diseases (because they lower the level of cholesterol in the blood), it does not mean that they are also the best in the fight against obesity.
Vitamins and minerals provide energy
No. The only nutrients that provide calories or energy are fats, proteins and carbohydrates. However, maintaining good health is not possible without adequate amounts of vitamins and minerals. Industrially produced food, to which vitamins and minerals have been added, is just as nutritious as natural food.
After the industrial processing of some foods, some of the ingredients are destroyed and they are later compensated, but not all and not always. Therefore, the nutritional value of such processed food and natural food is not equal.
If even a small amount of a vitamin does good, larger amounts will do even more good
This is one of the most common and dangerous misconceptions. Daily requirements are known for each vitamin. Significantly exceeding these amounts can do more harm than good. In the past, some mothers gave their babies increased amounts of vitamin D (which is normally prescribed to prevent rickets), and this caused irreparable damage to their children's kidneys. An old Greek proverb says: "Nothing too much".
Exercise plays only a minor role in weight control
There are people who think that exercise burns too few calories to be useful in weight control, then that physical activity must be extremely exhausting if you want to lose weight, and finally, that you are always so hungry after exercise that you will quickly make up for it with an increased meal all the calories lost. Neither one, nor the second, nor the third opinion is correct.
Nutritional supplements are mandatory
No. A varied, well-balanced diet consisting of fresh and moderately processed foods is the best way to ensure not only adequate, but really good nutrition. If you are not completely satisfied with what has been said here and want to take a supplement in the form of a multi-vitamin and mineral, fine, take it, but not more than the recommended daily dose. Be sure to stop there.
Experts have not agreed on whether saturated fat and cholesterol have an effect on heart disease
There is some discussion about the exact role of these substances in the development of heart disease, however, there is no disagreement among scientists that these fats and cholesterol are present in the development of heart disease.
Today we know most of what there is to know about nutrition
In fact, there is much more to be learned. For example, have we really already identified all the essential nutrients and important components in food (it wasn't too many years ago that fiber was considered unimportant)?
Bonus video:
