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Diet and Health: Seven Demagogic "Healthy Food" Myths



Most of us probably think we know what healthy food is, what to eat, what not to eat, and more. For example, watch your calorie intake, choose healthy carbonated beverages, eat less chocolate, or take vitamin supplements.


But is it a waste of effort to do so? British genetic epidemiologist Prof Tim Spector debunks seven myths about healthy food on the BBC programme The Spark:


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Myth 1: If you want to lose weight, you need to pay attention to your calorie intake

When shopping at the supermarket, many people tend to pay attention to the calorie content of the food on the label. If the calories are too high, it is best not to buy it. But Tim argues that just thinking about calorie intake creates "a big downside."


For example, men and women burn calories at different rates, as do egg twins when they eat the same food. A quarter of people experience a drop in blood sugar after eating high-carb foods, making them even hungrier a few hours later, Tim said. And the other three-quarters don't.


Not only that, Tim explained that calories are not the same, for example, 200 calories of fat and the same calories of carbohydrates may not have the same effect on your body.


At the same time, there are clear differences between ultra-processed and unprocessed foods, despite the same calorie count. Ultra-processed foods can make you hungrier after eating, which can lead to eating more later.




Myth #2: Diet Drinks Help You Lose Weight

Many people like to drink diet coke or drinks (diet coke/drinks), thinking that as long as the word "diet" is in it, it is healthier. Some so-called diet drinks are also advertised as "zero-calorie" or low-calorie. But Tim says the chemicals used to achieve zero- and low-calorie effects come from paraffin waxes and all kinds of weird man-made compounds.


These strange ingredients allow our gut microbes to produce certain chemicals that disrupt metabolism, Tim explained. That said, all the benefits of these zero-calorie diet or diet drinks are negated, and in the end it doesn't make any difference: whether you're trying to lose weight or manage your diabetes. So, it's best to distance yourself from diet drinks.


Fermented foods have health benefits.


There is a growing awareness that the more diverse the gut microbes that live in our digestive system, the better.


When it comes to bacteria, people tend to associate it with dirt or pollution. But there are some bacterial species that are critical to our health.


Our guts are home to trillions of microbiomes - unique to us. That's why twins respond differently to the same calorie meal.


About half of the human body is the microbiome, which is not only important for maintaining human cells, but also essential for the bacteria, fungi, viruses and parasites in our bodies, Tim said. 99% of microbes live in our gut, but also in our nose, mouth and stomach.


Tim said these microbes are absolutely critical to the body's immune system, and they even help fight viral infections like Covid-19.


How can we make our microbiome more diverse? The easiest is to eat fermented foods such as Kimchi, kraut, kefir (also known as kefir), and kombucha.


Among them, Kimchi and kraut are made from fermented cabbage and cabbage, and kefir is a drink made from fermented milk.