1. Top 10 Truth and Myth About Food
The false information and myths about food have been floating around Kitchens, dining area,
cafeterias, etc. for all these years. The internet, digital media are rife with misinformation,
family, and friends being told myths that were previously spread through word-of-mouth in gyms
and health clubs. Through social media, blogs these nutrition myths spread like fire and often
gets published without being verified. These diet myths should get busted, and people should not
fall into one of these traps. Evidence-based research should be explored along with the
references so that scrambled false information should not fool people.
Check Out The Top 10 Myths About Food That Got Busted
By Some Major Truth Bombs

2. 10. “Diet” can help in slimming down
Myth: Dieting and Starving ultimate weapon for a slim figure
People often suggest and follow every day and repeated “diet myths and facts.” Going on a diet
and starve themselves which usually won’t work.
People start crunching through plates full of crudités in the name of nutrition believing that
cooking may kill their nutritional value. Instead, food unlocks the nutrients, breaks the fibrous
cell walls and releases antioxidants.
Some people start gazing fruits all day considering them freebie of weight-loss plans, but they
also contain sugar and calories. Prepare your daily tally with recommended servings of fruit
along with some protein serving to keep blood sugar steady.
Following a weight loss approach with dieting, the mindset is a predictor of weight gain. Instead,
make a change in your lifestyle, food habits and become healthier and fitter.
Bottom Line: A diet that consists of whole, healthy foods plus exercise will help you lose
weight.

3. 9. The alcohol cooks out of Food
False: Alcohol does completely burn off during cooking
People believe that when alcohol is used as an ingredient in cooking fancy dishes, it does “cooks
out” from food due to heating. On occasions, wine, beer is used in preparing to enhance flavor
and aroma of dishes. In dishes like beer grilled chicken and bratwursts, instead of water, using
beer during cooking is popular. Scientifically, the boiling point temperature of alcohol is much
lower than water, so it doesn’t always evaporate or boil away from food before it is served.
Perhaps in many cooking techniques, brandy is “flamed” then poured on dishes and set alight.
Still, 75 percent of alcohol remains even after flames died down. On baking and simmering a
bowl poured with alcohol, 40% alcohol is there, and on cooking for 1 hour, 25% remains
whereas for preparing for more than two hours, 5% alcohol can be retained.
But one should avoid intake of alcohol especially pregnant women as it may hurt the fetus.
People on medication should also avoid consuming alcohol used in dishes.
For your reference: Alcohol has a much lower boiling point temperature (173° F / 78.5° C) than
water (212° F / 100° C).

4. 8. Salt damage health
Myth: Salt intake risk health problems
Salt is often found in most of our naturally occurring food, but the processed and packaged food
contains salt above than average. Taking an excellent measure of salt consumption, lesser the
chances of having heart disease. Every human body includes 1% salt, and it sheds off through
urine and sweat. Less salt intake may be the cause of death from heart disease. According to
research, people consuming 14 grams of salt a day has lower median blood pressure compare to
others who consume 7.2 grams a day.
A study has shown that low-salt diets could have side effects. When salt intake is cut, the body
responds by releasing an enzyme called renin and a hormone called aldosterone that increases
blood pressure. Salt has always been an essential element of the diet as it helps in carrying
nutrients in and out of cells through blood and aids in proper functioning of nervous system.
Bottom Line: According to the age and sensitivity to salt, a person should reduce their average
salt intake by 3 grams per day. This could lead to a 22% reduction in deaths from strokes and a
16% reduction in deaths from coronary heart disease.

5. 7. Evil Grill
Myth: Grilled meat increases the risk of cancer
People have a misconception that when meat is grilled or cooked at the very high temperature, it
forms heterocyclic amines or HCA which is classified as carcinogens. Another component,
polycyclic aromatic hydrocarbons or PAH that has been positioned as a carcinogenic component
which forms when fat and juice from meat causes a fire on a grill to flare up.
All the experiments were carried out on animals with a very high dosage of grilled meat. And
any epidemiological study on human population has not shown any proof of increasing the risk
of cancer.
Research has shown that marinating the meat before grilling virtually eliminates the formation of
HCA. In fact using black pepper and other spices like thyme, rosemary, garlic can significantly
reduce its percentage of the composition. Removing the charred pieces of meat and flipping the
meat more often can reduce the flare-ups and hence limiting the formation of PAH.
Bottom Line: An extensive research has shown that consuming a considerable amount of meat
obtained from following proper tips for grilling or cooking at high temperature, has no
significant risk of cancer.

6. 6. Pork Is Getting a Bad Name
Myth: Tradition has it that Poultry and Pork should be eaten cooked at high temperature
The pork has always viewed with suspicion although it is one of the most consumed meats in the
world. Pork contains bacteria and parasite that can pass onto humans through consumption of
undercooked meat. Trichinella Spiralis, a worm parasite can infect pork.
Following its symptoms, there is a drastically dropped in the rates of infection as pigs are now
fed and housed differently. Eliminating their contact with most of the bacteria. Cooking the
outside of the meat will kill any bacteria that might present.
Following the technique for cooking the meat, a meat thermometer is used to ensure pork is
safely cooked. A study has recommended that ground pork cuts need an internal temperature of
160F.
Bottom Line: If pork is cooked to the right temperature, it is as safe to eat, whether it shows a
small amount of pink or not. Pork is contagious to health if it is not prepared correctly.

7. 5. Being Vegetarian
False: Being on a Vegetarian diet is unhealthy
Many people have adopted vegetarianism as an everyday lifestyle. However, they frequently run
into misconceptions and often misunderstood. The meatless life of people is not only about
veggies. Vegetables are packed with nutrients; provide Vitamin C, beta-carotene, riboflavin and
other vitamins, iron, calcium. Citrus fruits, melons, and strawberries are rich in fiber, Vitamin C.
Iron is plentiful in beans and fruits. They choose not to eat animal sourced food but has a wide
variety of options to choose from. They get all proteins from a plant-based diet like tofu, beans,
lentils, etc.
Many people are vegetarian due to health reasons, religions, etc. Some choose to be vegetarian
for environmental reasons.
Compared to Meat, Veggies are equally tasty though has less protein than meat but excess
protein may be the cause of Kidney stones, osteoporosis, heart disease, etc.
Following a Vegan diet full of fresh fruit, vegetables, whole grains, nuts and soy products, etc.
can have nutritional benefits.
Did you know: Jesus Christ said, “For I tell you truly, he who kills, kills himself and he who eats
the flesh of slain beast eats the body of death for, in his blood, every drop of their blood comes to
poison.” (Jesus Christ PP 44-45)

8. 4. Consuming Organic Produce
Myth: Organic foods are pesticide-free produce
A crop fitting into the definition of organic doesn’t mean being totally pesticide free. Organic
foods are available everywhere from local to big stores. The safety standard passed by EPA is all
about “reasonable certainty of no harm” that is a small amount of pesticide used no harmful but
how can one be sure of what effects of continual ingestion of these pesticides have on the human
body.
Organic label cannot be considered as all natural and harmless. In some aspects, organic food is
more toxic than inorganic food. Even though using crop rotation, organic food farming is more
caveats but while transportation, they can also be exposed to chemicals. Plus due to lack of
synthetic fertilizer, they are more pricey than non-organic food. It has been seen that organic
food production does allow the limited use of chemicals.
Bottom Line: There is a lot of information out there, it's your health journey, and you can choose
organic supply locally by making sure that vegetable and fruits are grown with care.

9. 3. Benefits of Fiber foods
False: A Fiber in food has a negative impact on health
A study has concluded that there is no link that fiber is bad for health. For years, fiber has been
considered as an essential component in the diet. Fiber-rich fruits and vegetables lower the risk
of certain diseases like obesity, heart disease and cancer particularly colon cancer.
A fiber-rich diet may lower the risk of developing the hemorrhoids in your colon.
Soluble fiber is prebiotic and can promote a healthy gut. It is found in beans, oats, and flaxseeds
may help in lowering cholesterol level, reducing blood pressure and inflammation. For a diabetic
patient, a fiber-rich diet can decrease the absorption of sugar and improves blood sugar level.
The appropriate amount of fiber in the diet lowers the risk of colorectal cancer. Paleo diet is
excellent sources of both soluble and insoluble fiber.
Did You Know: High-fiber diet may cause severe cases of constipation.

10. 2. Fear of Chinese Food
Fact: MSG – cause of Chinese Restaurant Syndrome
In the 1960s, a term coined as Chinese Restaurant Syndrome refers to the symptoms that appear
after eating Chinese food. Common symptoms often included headaches, skin flushing,
sweating, nausea, fatigue, etc. People have also experienced severe symptoms like chest pain,
swelling in the face and throat, a rapid and abnormal heartbeat, etc.
A food additive called MSG – Monosodium Glutamate is often blamed as a culprit for the
symptoms experienced by people after Chinese food. This additive is used to improve the taste of
diet and is produced by fermentation of molasses, starch or sugar cane.
A recent study has shown that consuming a high level of MSG may cause severe effects in fruit
flies leading to premature deaths.
In China, it is called Weijing meaning flavor essence. However, there is minimal scientific
evidence to support it. And many Chinese do not believe in the existence of such syndrome.
Bottom Line: FDA categorizes MSG as a food additive that’s recognized as safe (GRAS).

11. 1. Big Fat Lie
False: Fat is bad
Low-fat consumption may tally up the incidence of coronary heart disease, stroke and
cardiovascular disease in postmenopausal women. Healthy Fats from foods such as salmon, olive
oil, nuts can have significant effects. In the name of the low-fat cookie, people eat refined sugar
and carbohydrates.
Healthy unsaturated fats are found in olive, peanuts and canola oil avocado. Subcutaneous fat
lies under the skin and is known as brown fat which helps in speeding weight loss and burns
calories at a faster rate. Processed and fried foods are mainly responsible for the accumulation of
Abdominal Fat. Dealing with stress and managing a well-balanced diet rich in anti-inflammatory
food can help in losing it.
Omega-3 fatty acids such as oily fish, nuts, and seeds are good for brain and heart. In addition to
reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats.Eating
high-fat sources can aid weight loss and maintenance.
Eating polyunsaturated fats instead of saturated fats or highly refined carbohydrates can reduce
the harmful LDL cholesterol and improves the cholesterol level. It lowers the triglycerides.
Good Fat is good for the body, and it won’t make fat, but many people have the mentality that
eating Fat make them fat.
Did You Know: Red Meat and Butter contains “bad” saturated fats. Most fats provide nine
calories per gram, but many fats have different chemical structure and implication.