It’s never too late to correct the misconceptions about food and nutrition in daily life

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How to eat healthily is a very complex issue; everyone tries to find shortcuts in order to achieve health quickly. However, some so-called \"nutritional supplements\" are not very effective, and sometimes they can even have negative effects. Next, let’s take a look at some “myths” regarding food and nutrition, and how scientific theories can be used to prove their errors. 　　1. “Never break your diet plan.” In fact, occasionally not following one’s own diet plan has no negative effects. "\"Occasional overeating isn’t harmful,\" said Nicola Whitehead, a nutritionist from the UK. \"It’s only chronic overeating that leads to weight gain.\" 　　2. \"Calculating calories is the best way to lose weight.\" In fact, although calculating calories is an effective method for losing weight, it isn’t perfect for maintaining a healthy diet, especially when used on its own. This is because simply restricting calorie intake does not take into account the various nutritional components needed by the body, such as proteins, fats, vitamins, minerals, and so on. Whitehead believes, “Although calories are important for weight loss, maintenance, and gain, they are not the most crucial factor to consider for our health.” 　　3. \"Eating low-fat foods helps reduce weight.\" In fact, the results of an eight-year study involving 50,000 women showed that a low-fat diet does not decrease the risk of breast cancer, colon cancer, or heart disease. Furthermore, a low-fat diet also does not have a significant effect on weight loss. According to the latest dietary recommendations, consuming healthy fats, such as those found in nuts, fish, and avocados, has a positive effect on promoting good health. 　　4. \"It is necessary to carry out cleaning and detoxification before eating.\" In fact, unless we are already in a state of poisoning, our body’s effective detoxification systems – the liver and kidneys – are fully capable of helping us eliminate harmful substances from food. 　　Our kidneys can filter the blood and remove waste from food. The liver is capable of removing the toxic components from drugs or other compounds we ingest. In short, these organs help keep our body naturally clean. 　　5. “It’s best to include some supplements in a weight-loss diet.” In fact, after decades of research, we still cannot prove that supplements have a significant positive effect on overall health. On the contrary, some supplements also have negative effects. The supplements that pose the greatest risks are all related to fat loss, muscle building, and improving sexual performance, among other things. 　　6. Diet plans have broad applicability. In fact, every individual is different, so there is no single \"best\" diet plan. An individual’s genetic traits, taste preferences, and even daily routine can all influence the final diet plan. 　　And for everyone, the best diet plan is one that can be maintained in the long term. This means you can try various different diets until you find one that you like and can stick to. 　　7. “Proteins are a healthier option than whole eggs – a strategy for chain restaurants.” In fact, people often avoid eating the yolk in order to prevent excessive cholesterol intake, but recent studies show that the cholesterol in our diet does not have a significant impact on blood cholesterol levels. Many early studies suggested that cholesterol was harmful to health, but these studies were conducted on rabbits, and rabbits do not consume animal products. Therefore, it is still unknown whether this result can be applied to humans. 　　8. “To maintain digestive health, try to avoid eating gluten.” In fact, unless you are allergic to gluten, there’s no need to worry about any negative effects it may have on the body. Research shows that a considerable number of people experience bloating after eating, but this is not related to whether the food contains gluten or not, according to Chain Restaurant Planning. 　　9. “Almond milk is healthier than regular milk.” In fact, the nutritional values of dairy alternatives vary widely. In contrast, low-fat milk contains 8 grams of protein per cup, while almond milk contains no protein at all. Furthermore, the vitamins in almond milk are artificially added during the production process, which makes it more difficult for the body to absorb them. On the other hand, soy milk and low-fat milk have similar nutritional levels. 　　10. “Juice is a good alternative to regular meals.” In fact, although juice contains some vitamins and a small amount of protein, studies show that the best way to obtain these nutrients is by consuming them directly from vegetables and fruits. More importantly, juice removes the fiber from natural fruits, and fiber is an effective component for maintaining a sense of fullness – Chain Restaurant Planning. 　　11. “Stay away from monosodium glutamate” In fact, monosodium glutamate is a completely harmless ingredient; its main function is to enhance the flavor of food. Although monosodium glutamate is considered to be somewhat related to the occurrence of symptoms such as fatigue, the cause may simply be excessive eating, rather than an excessive intake of monosodium glutamate. 　　12. “Microwave heating destroys the nutrients in food.” In fact, the principle behind microwave heating food is to use energy waves to increase the amplitude of molecular vibrations within the food, thereby generating heat. Some nutrients break down due to overheating, but this has nothing to do with the specific method of heating. Furthermore, since microwave heating takes a very short time, it is better at preserving vitamins compared to conventional cooking methods, according to chain restaurant planning.