There are lots of myths about food. Take a look at the following
popular beliefs and challenge your assumptions:
Bad foods most think are good:
- Apple juice. - Very sugary. Unlike orange juice, it doesn't contain vitamin C unless it's fortified. Can cause diarrhea in some youngsters. Six ounces of apple juice contain the equivalent of more than five teaspoonfuls of sugar—40% more sugar than a chocolate bar. Recommended: Eat a whole apple. The fiber dilutes the sugar impact; or eat nuts, cheese or other protein with juice.
- Carob products. - Added butter and oils make most carob-based products just as fattening as the chocolate items they're meant to replace.
- Cottage cheese. - Contains about 40% fat by calories with little of calcium found in most dairy products. Self-defense: Buy non-fat cottage-cheese, although there's still not a lot of calcium.
- Cream cheese. - As fatty as butter or margarine but with little dairy calcium. Also low in protein.
- Processed dried "fruit" snacks. - Contain more sugar than actual fruit.
- Iceberg lettuce. - Has little vitamins A and C and is low in fiber. Better: Romain lettuce.
- Muffins. - May contain more fat and calories than the donut or Danish they are meant to replace.
- Non-dairy cream substitues. - They often contain coconut oil, which has a higher fat content than most dairy products.
- Decaffeinated coffee. - Can lead to significant stomach acid secretion, causing heartburn and indigestion in many persons. Formely, caffeine was blamed. A new study shows that decaffeinated coffee is even worse. The effect is seen in doses as small as a half cup of decaffeniated coffee.
- Salt alternatives. - Most commercial products billed as alternatives to salt are based on potassium chloride. Problem: Although potassium chloride does enhance flavor, it leaves a slightly bitter or metallic taste. And excessive potassium may be as bad for your health as too much salt. Alternatives to alternatives: Mrs. Dash, a commercial blend of 14 herbs and spices; Lite Salt, a half-sodium, half-potassium blend. Or try adding parsley.
- Iodine. Excessive, long-term intake of iodine (a natural ingredient of many foods) can bring on acne in anyone, but for people who are already prone to the condition, iodine is especially damaging. Excess iodine is excreted through the oil glands of the skin, a process that irritates the pores and causes eruptions and inflammation. Major sources of iodine in the diet: Iodized salt, kelp, beef liver, asparagus, turkey, and vitamin and mineral supplements.
- Health-food candy is really no better for you than traditional sweets. Comparison: Health-food candy often contains about the same number of calories. The fat content is often as high or higher. Bars made of carob are caffeine free, but the amount of caffeine in chocolate is negligible. And the natural sugars in health baars have no nutritional advantages over refined sugars.
Good foods most think are bad:
- Eggs. - High in protein with half the fat of a tablespoon of most salad dressings. Important: Limit yourself to three or four a week.
- Jelly. - Contains half the calories of butter or margarine—and is fat-free.
- Pancakes - But only when eaten with low-fat toppings such as yogurt, brown or powdered sugar, fresh fruit, jam or jelly.
- Pizza. - A fairly well-balanced meal—when topped with low-fat mozarella cheese, tomato sauce and vegetables. Avoid: Sausage, pepperoni and ground-beef toppings.
- Red meat. - In moderation, organic red meat is fairly safe and is a good source of iron, protein, zinc and several B vitamins.
- White bread. - Contains plenty of complex carbohydrates and little fat.