Should we avoid fruit during meals? Is eggs bad for your health? Are frozen foods less nutritious? Citizens' doubts about food change over the years, but some persist for different reasons. "Despite the fact that new questions are appearing, there are several myths that persist," says nutritionist Aitor Sánchez, who believes that it may be due, for example, to the appearance of diets and trends that put them back on the table. But the expert is optimistic. "Ten years ago, sugar was thought to be an essential food, and this has totally changed."
To end false beliefs, the role of professionals and public institutions is key. Just this week, the Ministry of Consumer Affairs shared on Twitter a link to the Healthy Lifestyles website, where they debunk some of the most common food myths. They are the following:
The myths surrounding the fruit are very numerous. "The sugar it contains generates misgivings," explained dietitian-nutritionist Natalia Moragues in this report, but since it is an intrinsic sugar, it is not necessary to restrict it. As for whether it is better to take fruit outside of meals, the Ministry of Consumer Affairs states that there is no reason to do so. "The calories and vitamins of fruit are always the same, regardless of whether they are taken alone or accompanied by other ingredients," they insist.
The advantage of eating fruit outside of meals is that it will prevent us from consuming unhealthy foods between meals, such as pastries and snacks. "In addition, we will arrive at the next meal with less feeling of hunger," they recall from Consumo.
There is also no problem with drinking water during meals, in fact, it is perfectly healthy and recommended. It will only be an inconvenience if we eat it in large quantities at the same meal, which is not usually the case. "Water has no calories, that is, it does not make you fat," Consumo reminds us. In addition, it helps to satisfy us, especially if we take it at the beginning of the meal.
Nutritionists remember that classifying foods as good and bad is a mistake. The egg has been demonized for many years, but recent studies have shown that it can be part of a healthy diet. "It is a very complete and healthy food. It is true that its yolk is rich in cholesterol, but we must not forget that it also has proteins, vitamins and minerals," they say from Consumo, and add that eating it is suitable for all ages.
Although advertising says otherwise, taking supplements is only necessary in specific cases, and should always be done under a doctor's prescription. "They are not even necessary at times when we feel more tired, when we have more intense activity or when we catch colds frequently," says this organization, which insists that these types of products should never replace a balanced and varied diet.
"Physical activity is essential for health," reminds the Ministry of Consumer Affairs, but it must always be accompanied by a healthy diet. This means that sport will not compensate for poor nutrition. Furthermore, the advantages obtained from eating a piece of fruit are very different from those of consuming industrial pastries, "which have a high content of unhealthy fats and refined sugars."
Although vegetable fats have a higher proportion of unsaturated fatty acids (which are beneficial for cardiovascular health) and animal fats tend to be richer in saturated fatty acids, there are exceptions. "There are saturated fats such as those from coconut, palm and palm kernel, which are of vegetable origin," they point out. Nor should we forget that some animal fats are accompanied by fat-soluble vitamins that are important for the proper functioning of the body.
Bread is a food with a medium calorie content (261 kcal/100 g), and if we lead a very sedentary life, it may not be the best option. But it can have a place in the diet if we monitor the quantities and the foods that accompany it.
Of course, as dietitian-nutritionist Aitor Sánchez explains in this office, it is interesting to choose 100% whole grain options, slow fermentation and made with ingredients such as rye or spelled, with greater nutritional value.
"The freezing process does not alter the qualities of the food, so frozen fish or meat has the same properties as its fresh versions," this organization recalls. In fact, frozen foods can be a good option to have healthy foods on hand at lower prices.
