Let’s dispel some myths about food and nutrition!

This thought provoking post comes from our Italian Partners. How many did you get right?

Fasting makes you lose weightAi??Ai?? FALSE

Weight lost through fasting involves minimal loss of fat mass, while it involves mainly lean body mass and water, so it is easy to gain that weight again. It takes time to lose weight, and it is necessary to follow a varied diet, eating a little of everything in the correct proportions, keeping the balance between the various macro and micro-nutrients (carbohydrates, fats, protein, fibre, minerals) and increasing energy expenditure with constant physical exercise.

Seed oil is more caloric than olive oilAi??Ai?? FALSE

The calories of every fat are the same: 9 kcal/gram. Seed oils, in general, are less flavoured than the olive oil, which is an oil extracted from a fruit, so it also has protective characteristics. Extra virgin olive oil is an extremely healthy and genuine, with a high digestibility. It differs from other oils as it bears high temperatures more than any other. Itai??i??s absolutely the most suitable for frying, as it preserves its properties without deterioration, resisting temperatures up to 180Ai??C.

If you chew slowly, you eat lessAi??Ai?? TRUE

The information about being sated takes 15 minutes to reach the brain starting from the stomach. If you chew slowly, you eat less.

Replacing bread with breadsticks helps you to lose weightAi??Ai?? FALSE

Bread is made of water, flour, salt and yeast. Breadsticks and crackers contain also fats (vegetable, lard) and so they have more calories (from 350 to 450 kcal/100g), while more dietetic breads, like wholemeal bread and hard wheat bread (bread from Puglia), have respectively 224kcal/100g – 289kcal/100g). In addition to this, bread satiates much more, also thanks to the great presence of fibre, especially in wholemeal bread.

If I donai??i??t have breakfast, I have saved many caloriesAi??Ai?? FALSE

In the morning your body needs to regain what it has consumed while sleeping, and it needs fresh and immediate energy to face the day. All scientific research agrees that, according to facts, skipping breakfast is a wrong habit, often connected to situations of overweight and obesity.

Alcohol has more calories than sugarAi??Ai?? TRUE

Alcohol has 7kcal in 1 gram, while sugar has just 4kcal in 1 gram.

Wine is recommended in dietsAi??Ai?? FALSE

Any alcoholic drink, besides giving ai???emptyai??i?? calories (without any nutrient, apart from sugars), implements the production of gastric juices which improve the sense of hunger.

All fibre is the sameAi?? FALSE

There are two main types of fibre: insoluble and soluble. The first ones are in wheat bran, in dried fruit and in many vegetables: they are so called because they donai??i??t dissolve in water, so they can pass almost unchanged through the gastrointestinal tract increasing stool bulk (this is recommended for those who suffer from constipation). Soluble fibres are in oat, barley, beans and in some fruits: they dissolve in water creating, in the gastrointestinal tract a gelatinous material, that slows absorption. Moreover, if consumed regularly, they reduce the level of cholesterol LDL (the ai???badai??i?? one).

Frozen vegetables contain the same nutritional values of the fresh onesAi??Ai?? TRUE

Frozen vegetables perfectly keep their nutritional qualities, and sometimes even more than fresh vegetables. During the packaging process, vegetables lose a small part of their vitamins and minerals, but it is a minimal part if compared to the properties lost by fresh vegetables during a few days if not frozen. To keep their nutritional qualities it is important to:

  • Avoid breaking the cold chain using coolbags for transport.
  • When unfrozen, they should be consumed immediately, within a maximum of 4 days. You mustnai??i??t refreeze them, also because they would lose most of their nutritional properties.
  • The ideal way to cook frozen vegetables without making them lose their nutritional properties is to cook them in a pan, or steamed, without unfreezing them.
  • If the package, when you buy them, presents frost or moisture on the surface, it means that the cold chain has been broken.

Wholemeal bread has less calories than normal breadAi??Ai?? FALSE

They have the same amount of calories. Wholemeal bread is better because it contains more fibre.

Eating ‘light’ foods makes you lose weightAi??Ai?? FALSE

Light foods are foods with a lower amount of calories because they have been processed to subtract fats and sugars, but in their place artificial additives were added, which often are not the best for health.

It is difficult not to believe that light foods can help us to lose weight. But for some psychological mechanisms, on the contrary, we may eat bigger quantities of light foods than we would do with normal food, as shown by many researches. Moreover, light foods hide thinner psychological traps. In fact, our body reacts to food in ways we cannot be conscious of. Brain ai???remembersai??i?? the nutritional capacity of food, and according to its expectations it rules the sense of hunger.

 

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