It is becoming increasingly difficult to keep track of the current state of research on health. It is often easier to stick to known "rules" that are easy to remember or that were popular at a certain time. However, knowledge about our health is constantly evolving and so recommendations also change over time.
Here are six common health myths that have been debunked in recent years.
Myth 1: Fat makes you fat
Many people think that fat is the culprit in the diet, but it is actually an essential part of a healthy diet. Fat is one of the most important nutrients that the body needs for many functions. In fact, moderate fat intake can even help with weight management, as fatty foods are digested more slowly and keep you fuller for longer.
However, it is important to focus on the right fats - namely unsaturated fats, which are found in foods such as avocados, fish, nuts and olive oil. These healthy fats promote cell health, strengthen the cardiovascular system and have an anti-inflammatory effect. Unhealthy fats such as saturated fats and trans fats, which are found in fried foods, baked goods and industrially processed foods, should be avoided.
Even products labeled as low-fat or fat-free are not necessarily healthier, as they often contain more sugar or other additives to compensate for the loss of flavor.
Myth 2: All carbohydrates are bad
As with fats, there are “good” and “bad” carbohydrates. Complex carbohydrates are an important part of a balanced diet and should by no means be avoided completely.
Such carbohydrates are found in whole grain products, fruit and vegetables. They not only provide energy, but also many important nutrients and fiber. The widespread low-carb trend is justified, but one should above all avoid simple, refined carbohydrates, such as those found in sweets, white bread and sugary drinks.
Myth 3: You have to walk 10,000 steps a day
10,000 steps a day is often considered a benchmark for good health, but it doesn't necessarily have to be that many. In fact, studies show that just 7,000 to 8,000 steps a day are enough to increase life expectancy and improve overall health.
However, you should not just pay attention to the number of steps. A holistic fitness approach that also includes strength and endurance training is crucial for long-term health.
Myth 4: Eggs are unhealthy
Eggs have long been viewed with skepticism because of their cholesterol content. Today, however, we know that the impact of cholesterol from food on blood cholesterol levels is minimal for most people. In fact, eggs are an excellent source of high-quality proteins, healthy fats and important vitamins and minerals.
They therefore represent a valuable addition to a balanced diet and should not be avoided without reason.
Myth 5: Metabolism slows down with age
Many people assume that metabolism slows down as we age, resulting in weight gain. However, studies show that metabolism remains relatively constant throughout adulthood, especially between the ages of 20 and 60.
Weight gain in old age is more related to loss of muscle mass and less exercise. From around age 30, we begin to lose muscle steadily, and many people do not consume enough protein to support muscle growth. Less muscle mass can lead to insulin resistance, which is often the cause of weight gain in old age.
Myth 6: Breakfast is the most important meal of the day
Breakfast is often referred to as the "most important meal of the day," but that's not true for everyone. Different diets, such as intermittent fasting, show that there is no set meal plan that works for everyone. As long as the overall diet is balanced, it doesn't matter whether you skip breakfast or not.
If you are not hungry in the morning, you do not have to force yourself to eat breakfast.