JAKARTA - Many people start the new year with healthy life resolutions, including changing their diet. However, in the midst of the rise of information about nutrition, not a few are trapped in misleading myths.
To help straighten out the fact, Dr. Carrie Ruxton, a nutritionist and campaign advisor to General Mills fiber, reveals five popular myths about healthy foods that you need to know about.
Here are 5 popular myths about food that nutritionists deny, as reported by VOI from the Independent website on Tuesday, January 14, 2025.
We often hear that breakfast is the most important meal time. However, according to Dr. Ruxton, you don't have to eat as soon as you wake up.
Although breakfast can provide energy to start the day, research does not fully prove that it is the most important meal time.
"P breakfast food such as whole grain massage is very good for controlling appetite," he explained.
However, he himself chose to eat first after 11 am, in accordance with the intermittent fasting method, where a person only eats within a certain period of time every day.
Fiber is often associated with smooth defecation. In fact, eating foods containing fiber has far wider benefits.
"Serat helps control blood sugar levels, lower cholesterol, and reduce the risk of heart disease and diabetes," says Dr. Ruxton.
In addition, fiber supports the health of the gut microbiota, which plays a role in improving the immune function, mood, brain health, and calcium absorption for stronger bones.
The best fiber sources include whole grains, nuts, seeds, and snacks such as nuts.
Social media often shows people using glucose monitors that show spikes in blood sugar after drinking smoothies. However, Dr. Ruxton advised not to just believe it.
A study from the Soka University of America found that eating blended fruit actually resulted in a lower spike in blood sugar than eating whole fruit.
This may be due to small grains in berries that, when blended, slow sugar absorption. In addition, Dr. Ruxton also mentions that the glucose monitor used in the arm is often inaccurate and tends to overestimate blood sugar levels.
Many suggestions say not to drink tea at least 6 hours before bed because it is considered too stimulating. However, according to Dr. Ruxton, this is not entirely true.
Tea contains less caffeine than coffee, and has an amino acid called L-Theane. This combination can actually provide a relaxation effect.
A study in 2023 found that people who regularly drink black tea or herbal tea at night sleep better. This is thanks to L-Theane and polyphenols, plant compounds that help the body relax and improve mood.
Carbohydrates are often considered enemies on a diet, when in fact they are not.
"Carbohydrates have lower calories per gram than fat or alcohol," explains Dr. Ruxton.
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According to him, misunderstandings about carbohydrates are often caused by what is consumed along with them. For example, it is not burger bread that makes calories increase, but cheese, sauce, and additional toppings.
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