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5 meals myths + one bonus

Studying Time: 5 minutes

There are few issues I really like greater than a meals fantasy. Extra particularly, busting a meals fantasy. In at this time’s submit, I wish to bust just a few myths for you, together with just a few which have plenty of dogma behind them. I’m additionally together with hyperlinks to a few of my previous article for The Seattle Instances or The Washington Publish on these subjects (potential paywalls…sorry). Get pleasure from!

Fantasy 1: It is best to by no means refrigerate tomatoes

That’s true among the time, however not the entire time. It is determined by the place your tomatoes got here from — the backyard, the farmer’s market, or the grocery retailer.

In case your tomatoes got here out of your yard — or from a farmers market the place you belief they haven’t been refrigerated—retailer them at room temperature in the event that they nonetheless must ripen, however retailer ripe tomatoes within the fridge and eat inside three days for very best quality, letting them come to room temperature first. The standard of ripe tomatoes will deteriorate extra at room temperature than when saved briefly within the fridge.

In case your tomatoes come from anyplace else (i.e., a grocery retailer), assume they’ve already been refrigerated. Retailer them within the fridge till you’re prepared to make use of them.

If you wish to geek out extra on these tomato factoids, I totally credit score J. Kenji Lopez-Alt (creator of the wonderful and geek-worthy cookbook “The Meals Lab) and his Severe Eats column on the subject.

Fantasy 2: It is best to keep away from white meals

Really, a variety of white meals are filled with vitamin, and will even be known as superfoods! These embrace cauliflower, garlic and white button mushrooms, to not point out bananas, pears, white peaches and nectarines, jicama, parsnips, ginger and even the common-or-garden potato.

  • Cauliflower. A member of the super-healthy, phytonutrient packed cruciferous household, together with broccoli and kale, which get all of the credit score. A few of their phytonutrients have anti-inflammatory and anti-cancer properties. Strive it roasted.
  • Garlic. Similar to the cruciferous household, the allium household, which incorporates garlic, onions, leeks, shallots and scallions rightfully deserve superfood standing. The phytonutrients in garlic could assist shield us in opposition to coronary heart illness, power irritation and should even gradual the event of a number of kinds of most cancers. If you chop or mince garlic, let it sit for 10 minutes earlier than including it to what you’re cooking to spice up the manufacturing of helpful compounds.
  • White mushrooms. Mushrooms embrace a sort of fiber that will assist preserve your blood sugar and levels of cholesterol wholesome, in addition to antioxidants. In addition they provide that savory umami style that makes meals extra scrumptious, and so they may even act as a stand-in for meat in some recipes.

I wrote an article for the Washington Publish that provides tons extra data on these superfoods.

Fantasy 3: You shouldn’t prepare dinner with additional virgin olive oil

The actual fact is that high quality EVOO is protected — and scrumptious — to prepare dinner with at any temperature typically used within the dwelling kitchen. You possibly can even bake with it! It’s true that EVOO has a decrease “smoke level” (the purpose when an oil begins to smoke and break down and produce unhealthful free radicals) than refined oils like canola oil, vegetable oils and light-weight olive oil, its smoke level is excessive sufficient to be a healthful selection for nearly all kinds of cooking we do at dwelling. Mediterranean nations, particularly Greece, prepare dinner every little thing in extra-virgin olive oil.

Smoke level relies upon partly on the standard, age and situation of the oil. Good-quality EVOO is protected in a spread of 350-410 levels, partially as a result of it’s wealthy in antioxidants, which shield the oil from changing into broken when heated. Poor high quality oil, or oil that has gone rancid, may have a decrease smoke level.

I debunked this fantasy (and a handful of different olive oil myths) in The Seattle Instances.

Fantasy 4: Coconut oil and butter are good for you

No, butter’s not again, and coconut oil doesn’t deserve its well being halo. These saturated fat are tremendous moderately from a culinary perspective, however they don’t do something to your well being. There’ve been plenty of headlines saying that saturated fats’s not “as unhealthy for you” as was as soon as thought, or that coconut oil is wholesome as a result of it “behaves” in a different way than different saturated fat once we eat it.

The actual fact is that saturated fats does nonetheless increase ldl cholesterol and there’s no analysis to again up the claims made in favor of coconut oil. Principally, the Emperor has no garments. From a culinary perspective, I believe each coconut oil and butter have their place within the kitchen, however simply don’t take into account them well being meals. You’re significantly better off utilizing olive oil.

For extra, see my Seattle Instances column on butter, and my column on coconut oil.

Fantasy 5: Fruit has an excessive amount of sugar OR fruit is a “free” meals

Fruit comprises pure sugar, however that’s not the identical factor because the added sugar that, sure, we should always keep away from going overboard on. However, fruit is usually larger in carbs and energy than greens, so though we should always “eat our fruits and veggies,” veggies win.

Most of us have a candy tooth, as a result of that was our first style to develop as infants. Fruit is fabulous, and it nature’s excellent wholesome candy. Nutrient-wise, fruit is much like greens, filled with nutritional vitamins, minerals, phytonutrients, fiber and water. However…it has extra carbs. So when you’re extra energetic, you may profit from extra fruit. Much less energetic, much less fruit.

You could find way more data in an article I wrote for The Seattle Instances.

Bonus meals fantasy: Soy meals are unhealthy (and trigger most cancers)

The actual fact is that conventional soy meals are a superb supply of plant-based protein, and have been discovered “not responsible” of the well being crimes they’ve been charged with. The jury’s nonetheless out on the extremely processed soy present in protein powders and vitality bars. What folks are usually apprehensive about are phytoestrogens. One kind of phytonutrients in soy, isoflavones, can also be a phytoestrogen — a plant compound that weakly mimics the impact of the hormone estrogen. This as soon as raised considerations that consuming soy may enhance breast most cancers threat.

The American Most cancers Society says the proof signifies that soy meals are protected and presumably helpful. When eaten often, isoflavones have been linked to decrease threat of breast and prostate most cancers, in addition to coronary heart illness, kind 2 diabetes and osteoporosis. Nevertheless, it’s finest to keep away from excessive doses of isoflavones in complement kind, and the jury’s out on the soy protein isolate discovered in lots of vitality bars and soy “meats.” Be taught extra in my Seattle Instances article on plant proteins.

As an additional, additional bonus, listed here are hyperlinks to articles I’ve written on two very myth-worthy subjects, gluten and low-carb diets:

Carrie Dennett is a Pacific Northwest-based registered dietitian nutritionist, freelance author, intuitive consuming counselor, creator, and speaker. Her superpowers embrace busting vitamin myths and empowering ladies to really feel higher of their our bodies and make meals selections that assist pleasure, vitamin and well being.

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