There are several misconceptions about healthy eating that can affect our decisions on the path to a healthy life. Here we present five false ideas about nutrition and what is important to know to maintain a balanced diet and achieve goals without falling for popular deceptions.
**Complex vs. Refined Carbohydrates:** Complex carbohydrates, such as those found in foods like potatoes, quinoa, and beans, are essential for a balanced diet as they provide sustained energy, fiber, and vital nutrients. The problem lies in refined and processed carbohydrates, present in industrial bakery products, cookies, and soft drinks, which can cause sugar spikes in the blood and contribute to weight gain.
**Skipping breakfast isn't that bad:** While it has been said that breakfast is the most important meal of the day, current science shows that this may not apply to everyone. For some people, skipping breakfast or practicing intermittent fasting can be beneficial by helping to regulate hunger and improve metabolism.
**Eggs and cholesterol:** A common myth about eggs is that they raise blood cholesterol levels, supposedly increasing the risk of heart diseases. However, recent research has shown that most people do not experience a significant impact on blood cholesterol when consuming dietary cholesterol present in eggs.
**Not all calories are equal:** Another common mistake is considering that all calories are equivalent, regardless of their source. Calories from nutrient-rich foods such as fruits, vegetables, whole grains, and lean proteins offer greater satiety and support a healthy metabolism compared to calories from foods high in sugar and saturated fats.
**Hydration and water needs:** The amount of water needed for the body varies according to several factors, such as physical activity, climate, and health. Drinking eight glasses of water a day is not a universal rule, as many fruits and vegetables also contribute to daily fluid intake. The important thing is to find a dietary pattern that fits individual needs.
