In the vast universe of health and nutrition information, it’s easy to get lost among conflicting advice and seemingly scientific claims. Often, what appears to be a well-established fact turns out to be a false food myth. From deep-rooted beliefs to dietary illusions, we will explore the science behind common misconceptions. Join us on this two-part journey to debunk myths and embrace a more informed perspective on our relationship with food
1. Eggs and Cholesterol
Eggs have traditionally been associated with cholesterol and its potential effects on cardiovascular health. A common belief—and the first of our false food myths—is that their consumption should be limited to just a couple of times per week.
In reality, numerous scientific studies show that eggs not only fit perfectly into a healthy diet but may even have a positive effect on the cardiovascular system.
Most circulating cholesterol is actually produced endogenously by the liver during the night, with only about 20% coming from dietary intake.
What primarily influences cholesterol levels are excessively large and carbohydrate-heavy evening meals, as well as an individually excessive intake of sugars and similar substances. This is due to the increased activity of an enzyme (Hydroxymethylglutaryl-CoA reductase) that stimulates cholesterol production.”
Knowing exactly your nutritional profile and your levels of inflammation caused by foods and sugars is an effective tool for rebalancing your eating habits on an individual basis, without chasing trends and false beliefs.
To set up a rotation diet, GEK Lab recommends undergoing a Recaller Medical Program
Eggs also contain a good amount of stearic acid, a fat that is converted into monounsaturated fat, which has a protective effect against cardiovascular diseases.
Additionally, each egg provides about 6 grams of pure protein, which, when included in a complete and varied meal, helps efficiently modulate the sugar impact of carbohydrates.
Cooking influences the digestibility of eggs. The ideal way to cook them is with a soft yolk and, most importantly, a fully cooked egg white to deactivate avidin—a substance that binds to the vitamin B present in eggs, making it difficult to absorb in the intestines.
Eggs are rich not only in protein but also in zinc, copper, iron, and B vitamins. They are versatile and economically convenient.
Commercially sold eggs are pasteurized, which is why they are found on store shelves. However, at home, it is best to store them in the refrigerator, as household environments experience excessive temperature fluctuations. For optimal storage, avoid placing them in the egg rack on the fridge door, as this is the most exposed area to temperature changes.
2. Brown Sugar Is Healthier Than Refined White Sugar
What changes between brown sugar and white sugar is… the color.
In most cases, the dark color comes from molasses, which is removed during the refining process. Physiologically, both types of sugar behave in exactly the same way, making this perhaps the easiest false myth to debunk.”
3. Without Milk and Cheese, You Don’t Get Enough Calcium
Taking the correct amount of calcium does not mean consuming dairy products. The daily calcium requirement for an adult is 1000-1200 milligrams. To meet this requirement solely from dairy, one would need to consume 120 grams of aged cheese every day, or 800 grams of yogurt, or a liter of milk.
In reality, calcium can come from many other foods: the most economical source is water, especially mineral water (i.e., with more than 150 milligrams of calcium per liter).
Calcium is also abundant in foods like broccoli, arugula, sun-dried tomatoes, anchovies, octopus, chickpea flour, almonds, and generally dried fruits.”
4. Body Mass Index (BMI) Is a Good Indicator of Health
The BMI (defined as the ratio of one’s weight in kilograms to the square of their height in meters) is one of the most commonly used indicators to classify people into the categories of underweight, normal weight, overweight, and obese. In reality, rather than being a false food myth, it is a rather blunt indicator, as two individuals with the same BMI can have vastly different body compositions. For example, consider the BMI of an overweight person and that of a bodybuilder, which can be very similar.
Indeed, with the same BMI value, the percentage of body fat, muscle, and water in these two example subjects is completely different. Muscle, for the same volume, weighs more than fat. This means, in simple terms, that two people with the same BMI could have completely different pant sizes.
To positively impact body composition and achieve a balanced ratio between muscle mass and body fat, it is helpful to set up a rotation diet based on one’s nutritional profile. This reduces inflammatory water retention, improves gastrointestinal function, and leads to better protein absorption. This, in turn, promotes muscle mass gain and reduces the inflammatory state associated with fat accumulation.
5. Snacking Helps You Lose Weight
It is sometimes claimed that having numerous snacks helps with weight loss because it supposedly increases metabolism. The reason this is a false food myth is easy to explain. In reality, except for some specific cases (underweight individuals, athletes, growing children), for those who need to lose a few pounds or want to maintain their weight, having three meals a day is more than sufficient. Our body is a conservative organism that evolved during times of food and resource scarcity. This is why it tends to store energy in the form of fat, to be used in case of need.
If a snack is consistently added between meals, the body will get used to using the energy readily available (the snack) instead of breaking down fat reserves, which hinders its ability to burn fat effectively.
Moreover, constantly snacking keeps the digestive and absorption processes active in the intestines. It is the fasting between meals that allows the body to manage other metabolic functions more efficiently, without constantly stimulating insulin secretion.
To avoid snacks, the rule is that each meal, starting with breakfast, should be properly balanced with proteins, carbohydrates, vegetables, and a portion of healthy fats. This balance allows you to get through the day without hunger attacks between meals and to feel alert and full of energy.
Conclusion
At the end of this first journey through false myths about food and health at the table, it is worth remembering that no food is an enemy. Unless you suffer from a confirmed allergy, there is no need to eliminate foods from your diet based on personal feelings.
On one hand, there are no magic tricks or shortcuts to getting in shape in a balanced and lasting way. On the other hand, unnecessary restrictions are not required either.
Knowing your exact nutritional profile and your levels of inflammation caused by foods and sugars is an effective tool for rebalancing your eating habits on an individual basis, without chasing trends and false beliefs.
By undergoing the PerMè Medical Program (which assesses inflammation caused by both sugars and foods) or the Recaller Medical Program (which analyzes which overconsumed foods should be moderated in one’s diet), anyone can start taking care of their health by following a healthy and mindful diet that respects their individual needs.
(Here you can find the second part of the article)
Edited by The scientific editorial team GEK Lab
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