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Nowadays, practicing a healthy lifestyle has become a pretty trendy hobby. However, the hidden danger is that this hobby can not always turn out to be that healthy. Myths and misinformation about this trend spread rapidly, like never before.
There is no doubt that a healthy diet constitutes healty and high-quality life. But how many myths this industry has created! Let's separate the wheat from the chaff and take a closer look at the most popular food misconceptions.
1. Frequent mini-meals diet, or grazing
The adherents of grazing argue that consuming multiple meals throughout the day helps control hunger, prevents metabolism slowdown, and helps fight excess weight. But the facts say the opposite! Research conducted at the Department of Food, Nutrition, Dietetics and Health at Kansas State University proves that comparing to five- or six-meal plans, three high-protein meals provide greater saturation and control of appetite, as well as reduce the risk of developing insulin resistance (and hence type 2 diabetes). High-fat and protein breakfast will prevent you from snacking before lunch. And then for lunch you can add some carbs.
In 2016, a Japanese scientist Yoshinori Ohsumi was awarded the Nobel Prize in Physiology and Medicine for his research on autophagy, in which it was found that fasting periods have a positive effect on cell renewal and help slow down the aging process. This means that moderate fasting does not slow down the metabolism. As an ideal breakfast choice, consider our Murmansk scallop with Edamame beans and Shiso sauce, and for lunch - a goulash soup.
2. Gluten is a champion in provoking debates and disagrements among the supporters of healthy living. People with diagnosed gluten intolerance should definitely exclude it from their diet. To find out if you have one, you must pass medical tests. All healthy people are still recommended to reduce consumption of foods with high gluten content due to its damaging effect on the intestinal mucosa and the possibility of triggering inflammatory process in it, which can increase the permeability of the intestinal barrier to toxins. “Healthy” substitutes for wheat or rye bread and traditional pasta are buckwheat, corn, or rice bread, pasta made from buckwheat and amaranth flour, and glass noodles. And of course, do not forget about our traditional side dish - potatoes. Cooked the right way, potatoes can create favourable environment for the development of gut flora.
Hope the article was helpful.
Be healthy!
Natalia Barsukova
Cardiology therapist, member of Russian Gastroenterological Association