#1: Carbohydrates make us fat

Let's start with the basics... There's nothing bad about carbohydrates!! It is the total calories we consume in a day, and not carbohydrates, that lead to weight gain! Carbohydrates are divided into simple carbohydrates contained in all processed foods such as sugar, sweets, soft drinks, and complex carbohydrates contained in whole grains/pasta, fruits, and vegetables, that contribute to improving health, since they provide the body with a variety of nutrients, fibre and vitamins. One of the reasons carbohydrates are restricted in a diet is the short-term weight loss that occurs after their restriction, which is in most cases is initially associated with water loss from the body and reduced calorie intake overall. However, most people cannot sustain this weight loss, particularly if the diet is extreme. Carbohydrates play a central role in a balanced diet as they are the preferred source of fuel for the body and, primarily, for the brain. Diets restricting carbohydrates can cause drowsiness, fatigue and hypoglycaemia while the body draws energy from muscle tissue to cover its nutritional requirements. Many foods that contain carbohydrates are very nutritious, including high-fibre foods such as whole grains, fruits and vegetables. So, let's stop all this hatred towards carbohydrates and let's examine how we can include them in an overall balanced diet in our daily lives!

#2 Foods that contain gluten are harmful to health!

In recent years there has been a slew of accusations about gluten and the consequences its consumption has on our health, which has resulted in consumers turning to gluten free products that have flooded the market. How harmful is gluten to our health in reality? Gluten is a protein found in wheat, rye and barley and yes, you do NOT need to avoid gluten unless you have some pathological condition such as celiac disease, which is an autoimmune condition where the immune system attacks tissues in the small intestine in response to gluten. Those who have non-celiac gluten sensitivity (NCGS) or wheat sensitivity may also need to avoid gluten without strict restrictions on grams and quantity in its consumption. However, unnecessarily avoiding gluten can do more harm than good, as it is found in a number of categories of nutritious foods such as breads, pasta and cereals, which would be excluded from such a diet. Studies have also shown that avoiding gluten can lead to higher fat and salt intake and certainly tends to be a more expensive dietary choice. To unnecessarily restrict and exclude certain foods from our diet can also be tiring and harmful to our relationship with food.

#3: Protein is harmful to kidney function.

Protein plays a vital role in our body, including muscle development and repairing and maintaining bone health. The American Dietetic Association (ADA) recommends for the average person who does not exercise and is mildly mobile (homemaker, office worker) 0.75-1.0 g of protein per kilogram per day, and for those who exercise regularly usually between 1.2-2.0 g of protein per kilogram of body weight. Interestingly, some studies have found that exceeding these recommended amounts has not shown to be harmful to kidney health. For example, consuming up to 4.4 g of protein per kilogram per day for 8 weeks had no harmful effects on the kidneys of adults that do strength training. Another study found no negative effect from consuming 2.5 g of protein per kilogram of body weight per day for a year in athletes. However, there are medical exceptions to this as in some cases of liver or kidney disease, where a low-protein diet is recommended and always under medical and dietary supervision. Consult your dietitian about the amount of protein you can consume daily according to your own needs and requirements.

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