Nutrition Myths

My edible oil is least fattening, low in cholesterol, good for Heart

Fats can be divided into three broad categories namely saturated fatty acids (SFA), polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA).

Earlier it was believed SFA coming from foods like Butter, Clarified butter (ghee), Cream, Egg Yolk and meats elevate bad cholesterol (LDL) that causes heart trouble. As a result these foods were almost banished from the diet, especially use of ghee in cooking. People also went overboard with use of PUFA-6 (coming from vegetable oils like sunflower, safflower, soyabean, cotton seed and corn oil) as it was seen to lower the LDL.

Latest research shows that although PUFA-6 lowers LDL it also lowers the good cholesterol (HDL) that prevents the LDL build up and keeps heart healthy. High levels of PUFA-6 also alter the lipid ratio in the body and is suspected to cause diabetes and arthritis. MUFA found in groundnut oil lowers the LDL cholesterol but doesn’t affect the HDL.

Further research findings reveal that another type of PUFA i.e. PUFA- 3 fatty acid found in fish and its oils, fenugreek seeds and leaves, linseed oil, walnuts, green leafy vegetables, rajma, urad dal and green moong not only lowers the LDL but also elevates the HDL thus protecting damage to the heart. Moreover it has a preventive role to play in diabetes, arthritis and certain cancers. So the safest bet is to either use PUFA-3 as a cooking medium or alternatively use ghee and oil in combination (1/3 of PUFA, MUFA and SFA) with large servings of PUFA 3 rich foods in the daily diet.

Overall all goal should always be to cut total fat content to not more than 30 gms/day since fat gain still remains main cause of heart problems, orthopedic disorders and diabetes.

Junk Food is the way of Life

In today’s world when everyone is hard pressed for time, convenience foods like pastas, breads, noodles, spaghetti and macaroni or precooked soups foods have become substitutes for our meals. Add on to these are colas, chips and chocolates.

All these highly refined foods have been stripped of most of their vital nutrients at some stage of processing. Besides they contain a lot of additives, colors, preservatives and flavorings which affect health negatively. These food items also contain artificial stimulants (caffeine and theobromine) which can be addictive and at times lead to headaches and depression if taken in excess.

Intake of such food items should be restricted and wherever possible whole cereals and pulses, sprouts, whole fruits and leafy vegetables in food to tilt the balance of your diet towards health. Breads and other pastas must always be combined with lot of vegetables to improve the fibre content.

Alcohol in Moderation is OK

Alcohol has very little nutritive value and is just plain form of calories. Besides a large number of calories per glass, alcohol demands presence of certain nutrients for its digestion such as Vitamin B and at the same time reduces absorption of those very nutrients from food.

In this vicious cycle the alcoholic becomes malnourished. Although in past it was believed that alcohol dilates the blood vessels and improves blood supply to the heart, recent research says that it in fact impairs the contracting ability of the heart muscle and causes irregular heart rhythm.

Besides the intrinsic calories from the drink and from the accompanying snacks, the drinker loses his sense of satiety and tends to overeat after drinks thus increasing the intake of calories in the meal.

My processed food is Cholesterol Free

Products marked “cholesterol free” may not contain cholesterol but may contain other types of saturated fats that can raise blood cholesterol levels more than foods containing dietary cholesterol. Moreover certain foods although low in saturated fat may still be rich in calories due to presence of large amount of unsaturated oils or sugars, leading to weight gain which in turn leads to elevated cholesterol. Care should be taken to consume these foods in moderate quantities only.

To Build Muscles – I need lot of High Protein Foods in my Diet

 Its a common misconception that taking a lot of protein rich foods increase muscle size and aid in body building. Entire surplus protein (which is not consumed by the body) is converted to fat. So it might result in fat gain in certain parts of the body. Thus care should be taken to include low fat protein sources in the diet such as low fat milk, lean meats, chicken, fish & cereal-pulse combination. Ask your dietitian as to what is the right amount of Protein intake for you and whether you are having a balanced diet ?

Drinking lot of water will result in weight gain

Water is very essential for good health and one must drink 8 to 10 glasses everyday. It is a zero calorie drink that provides essential minerals to the body. It is a misconception that drinking too much water bloats an individual as kidneys regulate intake and output by flushing out excess water. However people suffering from Kidney disorders should consult their doctors.

Due to Indian weather conditions, our body loses a lot of fluids and electrolytes through sweat. The same happens during exercise, therefore it is important to drink a lot of water from time to time to replenish the losses.

Copyright © RxOcean 2018. All right reserved. Created by 33infotech
Privacy Policy , Terms & Conditions