The 10 biggest lies about food

There is not the slightest evidence that milk makes bones strong and prevents fractures, and the very opposite has just been demonstrated by a new Harvard study (which follows all the scientific evidence that we already had on this question).

More milk during adolescence is more likely to fracture the hip in men. In women, the consumption of milk does not change anything. [1]

In addition, according to a 2012 study published in the American Journal of Epidemiology, men who, in adolescence, drank the most dairy products have a significantly increased risk of developing prostate cancer. [2]

According to the milk specialist Thierry Souccar, “it is necessary that the health authorities (in France: ANSES, INPES, PNNS) make amends by acknowledging that they were wrong to encourage the entire population to consume 3 to 4 dairy products by day “for the purpose of preventing fractures”; they must refrain from promoting the overconsumption of these foods, and advocate moderation. [3]

2. The perfect breakfast

“Ideally, the day begins with a balanced meal, consisting of a dairy, a fruit and a drink …”, writes Flora Genoux on page 15 of the newspaper Le Parisien, Tuesday, December 3, 2013.

These tips are derived directly from official recommendations to eat, at breakfast, a sandwich of butter and jam, an orange juice and a bowl of milk.

A variant of this myth is found on cereal boxes, which tell children that their ideal breakfast will consist of, for example, a “bowl of Kellogg’s Corn Flakes with milk (for calcium) and a orange juice (for vitamins) “.

False, false, false all along the line.

These breakfasts are sugar bombs: orange juice is rich in fructose, the “bad sugar” that raises blood sugar and turns into bad fat; the milk is full of “lactose” which is another form of sugar. Jam bread, or cereals, are also full of carbohydrates: on contact with saliva, the starch of the bread turns into glucose and will cause the blood sugar to skyrocket within minutes of being absorbed.

As much sugar causes the pancreas to produce a mass of insulin, which can lead to a crisis of hypoglycemia around 11 am, with a drop in energy, weight gain in the form of bad fats, all accompanied by ‘a strong craving.

At the University of Kansas for dietetics and nutritional science, researchers published a study in February 2010 showing that a breakfast should be rich in protein. Fewer carbohydrates and more protein increase energy, decrease the feeling of hunger during the day, without increasing the number of calories absorbed during the day. In fact, the additional calories consumed during a rich breakfast are offset by an equal drop in calories to other meals, without you even noticing. So you do not have to make any effort.

In addition, replacing carbohydrates with good fats further reduces the rise in blood sugar (blood sugar) and increases the feeling of fullness, reducing cravings and therefore snacking during the day.

A good breakfast should therefore contain a substantial intake of protein and good fats. It is highly recommended to incorporate foods such as eggs, omelette, avocado, slice of salmon, ham, olives, sheep’s cheese, walnuts, almonds and other nuts, or raw vegetables with vinaigrette.

This will give you a real feeling of fullness, energy, and a moderate appetite at noon that will ultimately benefit your health and your line.

3. Low-fat foods are good for you

Do you know what is the taste of a food from which all the fat has been removed?

Well, it’s exactly that of cardboard. Nobody would swallow it.

Agri-food manufacturers know this and they add other things to make up for the lack of fat.

In general, these are sugars: sugar, glucose-fructose syrup, or artificial sweeteners like aspartame.

These foods greatly increase cravings. Fats, on the other hand, give a lasting sensation of satiety, because they stay longer in the stomach to be digested by the digestive juices.

It is therefore more difficult to lose weight when you eat products low in fat.

4. Eggs are bad for your health

One of the greatest strengths of modern dieticians is to have demonized one of the best foods for men: eggs.

Egg yolk, according to them, is more dangerous than Dracula because it is horribly high in cholesterol, and therefore factor of heart disease.

It is true that a large egg yolk contains 212 mg of cholesterol, which is a lot compared to other foods.

But it has also been proven that dietary cholesterol does not increase blood cholesterol. Blood cholesterol is made by the liver, from sugar, how many times will it be necessary to repeat it ??

A HUGE four-million-person study was recently published in the British Medical Journal, again concluding that eating an egg every day does not increase the risk of heart disease and may even lower the risk. stroke, except for people with diabetes. [4]

Note also that egg yolks are magnificently rich in lutein and zeaxanthin, two extraordinary antioxidants that protect eyes from cataracts and macular degeneration. [5]

5. Eat a lot of protein is bad for the kidneys

Hyper-protein diets are heavily criticized for causing kidney problems and osteoporosis (porous bones).

Once again, the opposite is true.

In the long term, eating proteins gives stronger bones and greatly reduces the risk of fractures, according to a gigantic synthesis recently done by researchers at the University of Connecticut (USA) [6]. Restricting protein consumption is even described as “dangerous” for people with fragile bones, in the study cited!

For the kidneys, this is again a myth: in-depth studies have shown no link between high-protein diets and kidney problems in healthy people. [7]

This situation should not be confused with that of people suffering from renal insufficiency, for whom it has been clearly demonstrated that a decrease in protein intake better preserves declining renal function.

Eating more protein and less cereals lowers blood pressure, cholesterol levels and the risk of heart disease. [8]

Do not be afraid of proteins but always accompany them with good quantities of vegetables for their basifying effect.

The 10 biggest lies about diet following:

6. Vegetable oils are better

Vegetable oils rich in polyunsaturated fatty acids are considered good for health because they would reduce the risk of heart disease.

But there is a big misunderstanding here: not all polyunsaturated fatty acids are equal.

Omega-6 polyunsaturated fatty acids have an inflammatory effect (bad for the arteries), while omega-3s are anti-inflammatory (good for the arteries).

Humans need to consume omega-3s and omega-6s proportionally: if they eat more than one, they must also eat more of others.

It takes two to four times more omega-6 than omega-3. The modern diet is far too rich in omega-6 (present in sunflower oil and corn), and too poor in omega-3 (linseed oil, nut oil and rapeseed, fish oils), which partly explains the rise in heart disease. The ratio is often 1 to 20, or 1 to 30!

To improve your omega-6 / omega-3 ratio, you must both try to reduce your consumption of sunflower oil and corn, and increase your consumption of linseed oil, rapeseed, nuts and fish fat.

Warning: polyunsaturated fatty acids are very unstable: they oxidize easily and become toxic and harmful to health. This oxidation occurs when the oils are stored in clear bottles, exposed to light, when the bottles are left open without a cap, and more quickly when you heat them.

So keep precious your bottles of vegetable oil in the dark, cool, and with their cap. If you live alone or in pairs, prefer small bottles, to avoid keeping the same bottle open for several weeks. Put a quarter of linseed oil in your dressings and consider taking fish oil capsules (very rich in omega-3) to maintain the right ratio of omega-6 / omega-3. Always keep a linseed oil in the fridge. Flaxseed oil should never be cooked.

7. Everyone has to eat cereals

The idea that the human being has to base his diet on cereals has always seemed absurd to me.

The agricultural revolution, from which men began to eat cereals, occurred a short time ago, on the evolutionary scale, and our genes have hardly changed since. Modern man is neither more nor less than a hunter-gatherer in a suit and tie!

His digestive tract is always the same. It is not made to digest large quantities of cereals.

Cereals are poor in essential nutrients compared to vegetables. Complete, they are also rich in phytic acid, which binds to minerals in the human gut, which prevents them from being assimilated, causing undernutrition. [10]

The most widespread cereal in Western countries is by far wheat, which can cause all kinds of health problems in humans, some minor, some more serious.

Modern wheat contains large amounts of a protein mixture called gluten, which a significant portion of the population does not tolerate: allergy, intolerance, hypersensitivity.

In this case, eating gluten can damage the intestinal wall, cause pain, bloating, diarrhea, fatigue [11]. Gluten consumption has also been associated in very serious studies with schizophrenia, a serious mental illness. [12]

Reducing the share of cereals in the diet can therefore be excellent for health, provided of course to replace the calories lost by increased consumption of vegetables, fruits, nuts (nuts, hazelnuts, almonds, Brazil nuts). , pecans …), and other foods rich in nutrients.

8. Saturated fats are bad

In the 1960s, it was suddenly decided that fats were responsible for heart disease, especially saturated fats.

This novelty came from biased studies and political decisions that proved disastrous.

A very large review of scientific articles published in 2010 conclusively concluded the total lack of relationship between saturated fat and heart disease. [9]

So there is no reason to deprive you of fatty meat, coconut oil or palm kernel, very rich in saturated fatty acids, and even butter, cream if you support dairy products.

Fatty foods give you a strong and lasting feeling of satiety, because they take a long time to digest. They stay longer in the stomach than carbohydrates and proteins. They therefore help to better regulate the appetite, limit nibbling, feel better in your skin, be more active, and help you regain your natural weight.

9. Fat makes fat

I’ll come back to that again because it seems obvious to almost everyone that eating fat makes you fat.

This thing that builds up under the skin and makes us fat and limp is fat. So … to eat fat must necessarily increase this layer of fat.

But it is not that simple. It is true that fats contain more calories per gram than carbohydrates and proteins. But on the other hand, we have a natural repulsion to eat a lot of fat, because fat quickly causes a feeling of satiety or even nausea, because we digest it less easily, especially consumed alone. It is not true of sugar, that we can eat in enormous quantities, without noticing it, especially when we absorb it in the form of foods which do not have a sweet taste, like bread, pasta, potatoes.

There is almost no difference to lose weight between a low carbohydrate diet and a low fat diet.

On the other hand, low carb diets seem more effective in the long run. In addition, they better preserve cardiovascular health. [13]

10. The sugar is bad because they are “empty calories”

Many people think that table sugar is bad because it is “empty calories”.

It’s true that sugar is very low in essential nutrients, but the problem goes well beyond that.

Table sugar is called sucrose by specialists. Sucrose is a molecule of glucose and a molecule of fructose.

However, fructose is a bad sugar, when consumed isolated. Instead of being used to give energy to cells or the brain, such as glucose, fructose is metabolized by the liver, which converts it into triglycerides, fats that circulate in the blood and increases the risk of heart disease .

Eating a lot of fructose causes resistance to insulin and leptin, the first step towards metabolic syndrome, obesity, diabetes. Table sugar is therefore the main cause of weight problems, and without a doubt the worst ingredient in our diet. Unfortunately, it is very cheap and so it is one of the most used ingredients in the food industry. It is even the main raw material of entire industrial sectors such as confectionery, pastry, jam and beverage industry.

Rather than hunt for fat in your diet, hunt for sugar … and watch your scale needle slowly return to your normal weight, doing nothing else.

11. What else?

It was just the tip of the iceberg. You are invited to share and continue the list, adding your ideas on our Facebook page.

Cheers !

Jean-Marc Dupuis

Sources:

[1] Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk ConsumptionDuring Teenage Years and Risk of Hip Fractures in Older Adults. JAMA Pediatr.2013 Nov 18.

[2]Torfadottir JE. Milk intake in early life and risk of advanced prostate cancer. Am J Epidemiol. 2012 Jan 15;175(2):144-53. Epub 2011 Dec 20.

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