“Bread is Bad” and 4 Other Nutrition Myths Scientists Have Debunked

For example, you should not give up gluten, except on the recommendation of your gastroenterologist – it is harmful only for people who are intolerant to it. Here are some other food myths you need to know.

As nutritionist Rohini Baekal explains, the studies that have linked soy and cancer were conducted on rats. Those in humans have shown that soy consumption reduces the risk of prostate cancer, breast cancer and cardiovascular disease. No wonder, because soy is an excellent source of vegetable protein, containing all nine essential amino acids.

The war on bread has been going on for many years: recently it has gained a reputation as one of the worst foods you can eat. However, the 2020 Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality study, which examined 16 years of data from 237,036 men and 179,068 women, found that plant protein intake was associated with a lower likelihood of death in general and of cardiovascular disease, and addiction becomes especially noticeable when people get protein from bread and pasta, not meat and eggs.

As nutritionist Toral Shah explains, regular potatoes contain fiber, vitamin B and other nutrients – especially many of them in the skin. There is another nuance that is important to know: it turns out that reheated leftover cooked potatoes are the most useful – they have a more resistant starch, and the glycemic index of mashed potatoes yesterday’s soil will be lower than that of fresh potatoes.

As Baekal explains, it all depends on how the products have been processed. For example, frozen fruits and vegetables often have the same nutritional value as fresh ones (and blueberries even have added antioxidants after exposure to cold). There’s nothing wrong with canned beans, dried fruit, whole-grain pasta and tofu – just avoid ultra-processed foods: sodas, chips, packaged cookies, which often contain trans fats, etc. .

As nutritionist Katherine Rabesse explains, the body doesn’t just need carbs when we’re moving, it needs them while our brains are working, because that’s what it needs glucose for. So don’t give up potatoes or bread after 4:00 p.m. – this will only reduce your stamina and ability to concentrate.