Nutrition: Facts and Myths
Nutrition: Facts and Myths
How much do you really know?
Egg Yolks: Good or bad?
There is almost nothing more nutritious than an egg. If you take all the nutrients in one whole egg there are enough building blocks to turn a single fertilized cell into an entire baby chicken. However, the nutritionists tell us that we should not eat too many eggs because they are high in cholesterol.
Did you know that 95 per cent of your body’s cholesterol is manufactured in your liver and only 5 per cent comes from the foods that we eat? Yet the experts recommend that we keep our egg consumption to 2 to 6 eggs per week. They will allow us more if we throw away the yolks and eat only the egg whites. It makes no sense to me; throw away the yolks that contain all the nutrients and keep the whites which are mostly protein.
The truth is that eggs actually raise your good cholesterol and turn your LDL (bad cholesterol) into the large fluffy kind which is not harmful. No study has ever found a correlation between egg consumption and heart disease.
Eggs have amazing benefits
• They are loaded with high quality protein, healthy fats, vitamins, minerals and antioxidants
• They are very high in choline, a brain nutrient that 90 per cent of people do not get enough of
• They contain Lutein and Zeaxanthin, powerful antioxidants that are highly protective for the eyes, lowering the risk of various eye diseases.
Eggs are weight loss friendly, and replacing a grain based breakfast with eggs will increase fullness and make you eat less, helping you lose weight.
Eggs are cheap, easily prepared and taste amazing. You can even make them for dinner.
Whole eggs are nature’s food in its most natural form; throwing away the yolk is the worst thing you can do.
The belief in low-fat diets was started by a researcher named Ancel Keyes during the Second World War. His study was severely flawed and he left out facts he did not like and became famous for linking heart disease with fats.
The biggest and most expensive diet study in history, “The Women’s Health Initiative”, randomized 48,836 women into groups…one at a low-fat diet, the other group eating a standard Western style diet. After eight years, there was only at 0.4 kg (one pound) difference in weight and zero difference with regard to heart disease or cancer.
The low-fat diet is a failure because you replace the fat with carbohydrates which will be stored as fat if not used. It is extremely dangerous for diabetics, because carbs greatly increase their blood sugar and this keeps them dependant on blood sugar- lowering medications. In fact, a low fat diet is a disaster for people who are obese, for Type 2 diabetics and for people with high cholesterol. The diet raises triglycerides, lowers good cholesterol and raises the LDL or bad cholesterol.
Fat is good for you! It keeps you full and takes away the cravings. If we only had a better name for fat, it would be more acceptable to eat.
Should you replace natural butter with margarine?
Have you ever looked at the ingredient list for margarine? This is not food. It is a combination of chemicals that looks and tastes like food. Most studies show that margarine increases the risk of heart disease compared to butter. Finally, last year, the Heart and Stroke Foundation were too embarrassed to take their usual 1 million dollars from Becel and discontinued their heart check program.
Conventional wisdom says that processed fats and oils increase heart disease risk, so it makes sense to avoid them. So why should we consume margarine? Sure butter is a trans-fat but so is coconut oil. When we replace traditional foods such as butter and meat with pseudo-foods, we become fat and sick. Go natural and you will be healthy!
A calorie is a calorie… Does it matter if it comes from healthy or unhealthy food?
Although calories are important, we should not need to count them or even be consciously aware of them. You can drive yourself crazy looking at calorie counts with regard to portion sizes in the supermarket.
Different foods have different effects on the hormones and brain centers that control what, when and how much we eat…as well as the number of calories we burn.
Here are three examples of why a calorie is not a calorie
• Protein: Easting a high protein diet can boost metabolism by 80-100 calories per day and significantly reduce appetite and cravings. Protein calories have a different effect than carb or fat calories
• Satiety: Many studies have shown that different foods have varying effects on feelings of fullness. You need much fewer calories to feel full from eggs or boiled potatoes, compared to donuts or ice cream.
• Alcohol: This is really an example of negative calories. Whether you have a glass of wine, a beer or a shot of whiskey, the calories that you imbibe will not give you any energy at all. You receive no energy because none of the calories are burned in a positive way. Many obese people who claim they hardly eat any food, but keep on gaining weight should possibly look at their alcohol consumption. It is usually the culprit that causes the weight gain but is totally overlooked in the diet plan.
It should be obvious that calories from 12 grain bread and apples are not the same as calories from white bread and cotton candy. Don’t worry about calories counts; worry about the quality of food that you eat.
The use of polyunsaturated vegetable oils for cooking
Nutritionists advise us to consume seed-and vegetable oils that are high in polyunsaturated fats. These oils, including soybean, canola and cottonseed oils, have been shown to lower cholesterol levels.
If lowering cholesterol levels could prevent heart disease then this would matter. However since 1990 we have had cholesterol-lowering drugs and after using them for the past 24 years the incidence of heart attacks and strokes has gone down from 37 per cent to 35 per cent. The only reason the number went down was because more people have quit smoking. This proves that lowering cholesterol does not prevent heart disease, so why use these oils?
Polyunsaturated oils are loaded with Omega-6 fatty acid and humans must have a good balance between Omega-6’s and Omega-3 fatty acids. Most foods have Omega-6, but only fish has the long chain Omega-3 fatty acids that we desperately need. Eating a diet high in Omega -6’s and low in Omega-3’s can contribute to inflammation in the body, which is one of the main causes of nearly every Western disease.
A polyunsaturated fat means it can take on new and extra molecules as opposed to a saturated fat which is completely saturated and cannot take on anything and hence the name “saturated”. This means that an unsaturated fat can take on oxygen molecules which will actually damage it the way oxygen turns a cut apple brown when exposed to the air. Oxygen cannot affect a saturated fat because there is no room to take on any extra molecules.
Polyunsaturated fats are processed with heat and a toxic solvent called “hexane” which causes some of them to become Trans fats. Only the extra molecules they took in were hexane instead of oxygen.
My advice is to stay away from all of these oils. Cook with butter or genuine extra virgin olive oil from Greece. Recent studies have shown that 65 per cent of all the “extra virgin” olive oils from Italy are forgeries and contain some olive oil mixed with a whole bag of other cheaper oils. You may pay a little more from for the genuine Greek olive oil, but remember that is where the olives come from, not Italy. Is your good health worth a few more dollars? Of course it is.