Food myths
This subpage constitutes the fifth part of the theory for Biotech Academy’s material on the Body and Diet.
The next section reviews a number of food myths and whether they are true or false.
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Oil is healthier than butter
Fat is a controversial word, and for good reason. Researchers have found that a high intake of saturated fatty acids can increase the risk of certain diseases, while replacing saturated dietary fatty acids with polyunsaturated fatty acids can be beneficial for our body.
The energy content of butter and oil is different. Oil contains 900 calories per 100 grams, and butter contains 740 calories per 100 grams. From a slimming point of view, it is the butter that is best, but it is also important to look at the chemical structure of the substances. Butter consists of saturated fatty acids, and oils contain unsaturated fatty acids. Since saturated fatty acids can be harmful to the body, it is the oil that wins when you look at their chemical structure. Butter thus adds nothing beneficial to the body, and oil is considered to be healthier.
TRUE - Dark chocolate is healthier than milk chocolate
One of the things that differentiates dark and light chocolate is the cocoa content. Dark chocolate has the highest content. When chocolate is made, dried cocoa beans are ground into a cocoa mass, which is divided into cocoa butter and cocoa powder during pressing. It is precisely the cocoa powder that is interesting to take a closer look at. It contains so-called flavonoids that have been shown to be good for our bodies. They can help reduce the risk of developing blood clots. In addition, dark chocolate also affects the release of the neurotransmitter serotonin as well as endorphins, which help the brain secrete substances that provide pleasure.
Although dark chocolate has beneficial effects for the body, it is important to eat in moderation as it is high in sugar and saturated fat. Dark chocolate is high in calories, and if eaten in large quantities, it can increase the risk of being overweight.
Due to a lower cocoa content in light chocolate, it is not considered to produce the same positive effects as dark chocolate. For that reason, dark chocolate is considered to be healthier.
TRUE - You will get sick less if you eat vitamin C.
If the body is given a multivitamin daily, can it reduce the risk of getting sick when winter hits us? You’ve probably heard that you should eat fruits that contain vitamin C when you have a cold. This is because years ago it was believed that vitamin pills with vitamin C could have a preventive effect against the development of various diseases, but experiments showed that the vitamin had no effect. Today, it is instead advised to eat according to the dietary guidelines and according to the food pyramid, as this way the body is supplied with all the necessary vitamins. Large, nationwide surveys show that most Danes get their need for almost all vitamins covered through their regular diet. The exception is vitamin D, which is especially found in fatty fish and eggs.
Diseases are not further prevented by eating a vitamin pill along with a varied diet. Therefore, the myth is debunked, as you will not get less sick from eating a vitamin pill.
FALSE - Large amounts of salt are unhealthy for the body.
Salt is also called sodium chloride. The substance is necessary for the nerves to send signals around the body. In addition, it has a crucial role in the body’s fluid balance. You excrete daily between 3 and 5 grams of salt with the urine and through sweat. Since salt is vital for the body, it is important to consume as much salt with your diet as you excrete, but no more. Danes do not have problems consuming the lost amount of salt, but rather a problem with increased intake. The Danish Veterinary and Food Administration recommends consuming 6-7 grams a day, however, most Danes eat between 9 and 12 grams daily. The excess salt is excreted mainly through the urine and it puts the kidneys on overwork, which can be harmful to them in the long term. A high salt concentration will also lead to a greater fluid intake. Since many people get their fluid needs partly covered through sweet drinks, the salt is also unhealthy in this way. A high salt intake can also cause high blood pressure, which later in life can lead to cardiovascular disease.
Therefore, large amounts of salt can be unhealthy for the body.
BONUS: Many food manufacturers in the industry add salt to give more flavor or extend shelf life. Especially ready meals, canned food, cold cuts (e.g. salami) and ready-baked bread have a high content. But many food manufacturers are working to lower the salt content of their products.
TRUE - Sugar in large quantities is unhealthy for the body’s organs
You probably know the feeling of being hungry, and you hunger for sweets the most. When the body receives a lot of sugar, blood sugar levels will rise sharply. It causes the pancreas to produce insulin, which removes glucose from the bloodstream and carries it into the cells. If the body is constantly supplied with sugar in large quantities, insulin and blood sugar levels rise sharply and then drop drastically. The sharp drop in insulin levels makes you feel hungry and in this way you increase the risk of gaining weight. Being overweight can cause a number of diseases such as type-2 diabetes and cardiovascular disease, and it is also harmful to the body’s organs.
TRUE - Dried fruit contains the same amount of sugar as candy
The Danish Veterinary and Food Administration recommends that you eat at least 600 grams of fruit and vegetables a day, with vegetables making up the majority. Dried fruit doesn’t count towards “6 a day”, but why not?
Fruit sugar refers to the natural sugar content found in the fruit. When the fruit is dried, the water concentration decreases and the sugar content increases 6-7 times compared to the fresh fruit, which is why dried fruit does not count towards “6 a day”.
In dried fruit, its content is between 40 and 60 grams of fruit sugar per 100 grams. In gum and licorice, the sugar content is about 40 grams per 100 grams.
That is, the sugar content in dried fruit may be higher than in sweets.
However, dried fruit is much healthier than sweets because it also contains a lot of dietary fiber, vitamins and minerals.
TRUE - Pasta, rice and bread are healthier when they contain whole grains
In recent years, whole grains have become a key ingredient in many foods.
Whole grain means that all the parts from the grain are used. Both the germ and shell parts are included, and the content of fiber, vitamins and minerals is greatest in these parts. In wheat flour, the germ and shell part is unsightly.
Both graham flour and whole wheat flour are made from wheat. They both consist of all the parts of the grain, however, graham flour is finer ground compared to whole wheat flour. Rye flour is made from rye. It is a cereal that cannot produce as much gluten as wheat flour. It therefore gives a heavy and compact bread when using rye flour exclusively for baking.
As described in the theory section , fiber provides, among other things, a slower increase in blood sugar and a good feeling of satiety.
Thus, since wheat flour does not contain all the parts of the wheat, it is healthier to eat pasta or rice that contains whole grains.
BONUS: You can tell if a food item contains whole grains by looking for the whole grain logo.
TRUE - The darker the bread, the higher the whole grain content
You’ve probably been told that dark bread is healthier than light. As described in Food Myth 7, there are different types of flour. Graham flour and whole wheat flour are light flours, and if you bake bread with one of these varieties, it may actually contain more whole grains compared to a rye bread from the bakery or supermarket. Some bakers pour syrup into the bread. This gives the bread a dark color, so the content of whole grains cannot be directly seen from the color of the bread.
For this reason, it is important to read the list of ingredients, which can help with information about the content of whole grains.
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