Oil or grease? Brown or white bread? Margarine or butter? What is better to be part of your diet, and what is better to be avoided.
With the development of the nutrition, the rules and the “truths” have changed when it comes to a healthy diet. However, there are still exist some uncertainties and a number of myths that have become the trend of present days.
BROWN BREAD vs WHITE BREAD
The brown bread (the one with a whole grain cereals) is preferable for out health. Unlike white bread (from which in its process of the grains, vegetable fibers, minerals, vitamins and part of proteins are stripped), brown kept all the values from the grains. The questions is, do we really eat a real brown bread today? To make their products more appealing to the eye, and the process of producing less expensive, the manufacturers use raw materials which are not good for our health. For example: hydrogenated fats, colors, flavor enhancers, textures… and all of that masked with some sunflower and sesame grains, and visible declarations like “enriched with omega-3 fatty acids”, “no additives”, “fresh bread” (with increased shelf life) etc. We have to disappoint you and tell you that the brown bread is not that healthier than the white bread. The truth is that the brown flower contains much more vegetable fibers, but that quantity cannot be compared with the one that you will get with eating fruits and vegetables. Also, the phytic acid in the brown flour is connected to the already existing minerals (iron and zinc), thus preventing their absorption. Both types of bread (brown and white) have common features: they contain gluten and they both have almost the same caloric value.
MARGARINE vs BUTTER
The truth – margarine is harmful to our health because it contains undesirable trans fatty acids, that are produced in the process of hydrogenation, and increases the total LDL (bad) cholesterol in the blood, which causing diseases of heart and blood vessels, tumors, diabetes, obesity and depression. We believe that you will ask yourselves how is that possible, when today on the market we have tons of margarines, on whose packaging says “low fat”, “no calories”, “enriched with vitamins”? Can we really believe that this product is made to be good for our health “overnight”? Really, the truth is, that margarine is cheap, processed, artificial ingredient, that contains bad fats – polyunsaturated fatty acids, which were never healthy. On the other side, the last decades we all keep hearing about how butter is worse than margarine because it contains saturated fats. However, butter is completely natural ingredient – it contains essential fatty acids, vitamins and minerals, and it doesn’t cause heart diseases (it is part from the balanced diet).
FISH vs MEAT
You choose fish – and with that you feel that you are doing the right thing for your health. But is the fish really that better choice from, for example, beef or chicken? Well, it is and it is not! Fish really is rich with vitamins, minerals, proteins, and unsaturated fatty acids, or omega-3 fatty acids (beneficial for your health). Also, it is low in calories and easy to digest; protects your heart and blood vessels, stops fatigue, keeps the health of the bones and brain functions. But, it was observed that people who mainly consume fish often have problems with weight gaining and diabetes, that those who, except fish, eat other types of meat. In addition to the beneficial omega-3 fatty acids, which are very important for the health of the cardiovascular system (makes up about 30% of the total fat of the fish), and the remaining 70% is saturated fat, which stimulates the liver to produce cholesterol responsible for the occurrence of the heart and blood vessel diseases. So, for example, salmon contains 40% fats, from which 70% are not good for our health. Fish often live in highly polluted waters, so they can contain mercury and other heavy metals. Still, it should not be completely out of the menu. It is unnecessary when you buy fish, to choose the one that has bright and full eyes (a sign of freshness), red and wet gills, undamaged and shiny skin, and a pleasant whiff. When you by frozen fish be careful the packaging is closed well and undamaged.
PIG FAT vs OIL
Totally unjustified, over a decade is propagated a prohibition of consumption pig fat. This trend sponsored numerous studies of saturated fat in our diet as the main cause of high cholesterol and increased incidents of heart disease. However, if you use pig fat with vegetable hydrogenated sunflower oil, we can say that it is a remedy. Hydrogenation extends the shelf-life of the sunflower oil, but when hydrogenation is happening, the trans-fatty acids occurred, which are responsible for damage to the arteries, the occurrence of heart disease and Alzheimer’s disease, as well as certain tumors. And unfortunately, the use of sunflower and other hydrogenated vegetable oils is widespread. It is used in the production of biscuits and cakes, frying food… On the other side, the disputing pig fat is an important energy source and allows the absorption of fat-soluble vitamins (A, D, E, and K). Also, it contains about 60% of monounsaturated fats (mainly oleic acid), which lowers the bad cholesterol, and with that, the risk from cardiovascular diseases. Besides, is ideal for frying food. For example, meat will not absorb a lot of fat, but you will prepare it faster and it will be easier to digest. And of course less fat, better health!