5 Most Common Healthy Eating Myths in Egypt

There are lots of contradicting and confusing messages about what is considered healthy and what is not. However, more and more people are starting to realize that weight loss and maintaining a healthy long-term weight is more complex than calculating calories and following a standard diet plan handed over by a diet doctor without any explanation.


We now understand that we must have an active role in our weight loss journeys and engage in a learning process to understand what works for us and what doesn’t. We are all different and have very different requirements.
There are still many common misconceptions about healthy eating in general that have been instilled in our way of thinking and need to go! Here are some of the most common ones we come across:


Myth #1 Cooking with vegetable oil is better for us than Ghee (samna) or butter
Vegetable oils are unnatural, highly processed and high in trans fat, which can be harmful as they can cause inflammation and inflammation is the main cause of chronic diseases today.
Ghee, butter and coconut oil are natural options, which have higher smoking points and are less likely to be damaged by high temperatures.
Ghee is actually lactose free, casein free, high in vitamin A, CLA and contains butyric acid and vitamin K, which are great for your gut health. So if you are grandmas used to cook with Samna they were doing the right thing!


Myth #2 Drinking fruit juice and eating an open amount of fruit daily is good for us.
Fruit juice is loaded with sugar and sugar is what makes us fat. Since juices are digested quickly, they spike your blood sugar level very quickly then your body releases insulin to pull your blood sugar level back down. Insulin basically shoves all this quick rush of sugar from your blood stream into your cells, which is stored into fat. That is why eating a fruit slowly with some nuts and seeds on the side can slow down the release of the sugar into your system.
Eating the whole fruit is always better than juice however be mindful of how many fruits you eat and when you eat them.
Fructose, which is the sugar in fruit, can only be metabolized by the liver and not in the blood stream like glucose. Excess fructose can damage the liver, cause insulin resistance and fatty liver disease. So for all you fruit lovers, aim for 1-2 portions a day! Sometimes too much of a good thing can be harmful as well.


Myth #3 Low fat is always the better option
When most companies remove the fat in their products, they replace it with sugar to make it tasty for the consumer. Fat actually makes you feel satisfied and fuller because it takes longer to digest so low fat isn’t necessarily the better option.
Just because the yoghurt or milk is low fat, doesn’t mean you should consume in open amounts. It still contains sugar.


Myth #4 If I eat anything I want and do cardio I’ll be fine
It is not as simple as counting and burning calories. Food interacts with our biology and affects our hormones, brain chemistry and metabolism so there is huge difference to what happens to your body when you eat sugar or protein and fat for example even if the calories of both are equal. Sorry guys!


Myth #5 Supplementing with vitamins & minerals are pointless. I want something to speed my metabolism.
Naturally everyone wants the quickest fix and people are ready to swallow diets pills without reading about the research or side effects. If a friend tried it and it helped, then it will definitely work too. Unfortunately it is not that simple and there are so many of the diet pills on the market that have not even been researched and we know nothing about their long-term side effects.
Finding out what is missing from your diet, reducing your toxic exposure, boosting your nutrient intake from food and including supplements like vitamins and minerals to complement your food and support your optimal health is the only way.


Have a Great and Healthy Weekend,
Nadine El Alaily
MSc Personalized Nutrition
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