1. Carbohydrates are bad for you.
For anyone on a diet, cutting carbohydrates is always the immediate, go-to response. The misconception about carbohydrates is that it contributes to weight gain and is bad for health but in reality, it boils down to the amount of excess calories consumed. What most people don’t realise is that our body needs a balance between all the food groups to provide us with energy and essential nutrients. Making a healthier choice here just means choosing to eat whole grains instead of refined carbohydrates.
2. Avoiding fatty foods is good.
Similar to carbohydrates, fatty food also has a bad reputation as being unhealthy and thus should be completely eliminated from one’s diet. However, there are beneficial fats like high-density lipoproteins (HDL) which decreases risks of a heart attack. Unlike low-density lipoproteins (LDL) which are the culprits that should be avoided, HDL does not cause fat deposits on arterial walls. Healthy sources of fat include nuts and fish which contain omega-3 fatty acids needed for good heart health.
3. Red meat must be eaten to get enough iron and protein.
Red meat is often touted as the cure for avoiding low iron and anaemia but overconsumption of animal protein can actually have adverse health effects long term. To counteract this, eat more plant-based protein found in soybeans and seeds which can help decrease the likelihood of developing heart disease or diabetes.
4. Egg yolks are an unhealthy source of cholesterol.
The high levels of cholesterol in egg yolks do not adversely affect blood cholesterol levels like saturated fats and trans fats from oily, fried foods. Egg yolks contain choline for nerve and brain health, lutein and zeaxanthin that protects eyes from damaging free radicals, folic acid, vitamins A, B and D. Thus, incorporating eggs (and egg yolks) into your diet will provide your body with essential nutrients and protein.
5. Cooking vegetables like carrots decrease their nutritional value
This is false. Carrots are a rich source of carotenoids which is what gives them their orange colour. The antioxidant value in boiled carrots is actually 14% higher than in raw carrots according to the Journal of Agricultural and Food Chemistry, published in 2008. But note that frying carrots had the converse effect, decreasing the antioxidant value.