1. Eating too many eggs is bad for you
Many people fear eating too many eggs because because they’re high in cholesterol, which has been believed to increase the risk of heart disease. But despite their high cholesterol levels, Lambert explains that eggs don’t actually raise the bad cholesterol in the blood.
She said that there are countless studies now demonstrating how eggs are not associated with heart disease.
Lambert believes eggs are in fact a faultless food, given they’re high in protein, healthy fats, vitamins, minerals and unique antioxidants.
“Eggs contain all the essential amino acids (building blocks of protein) in the right ratios, so our bodies are well equipped to make full use of the protein in them,” Lambert says, “Eggs also score high in satiety which measures the ability of foods to induce feelings of fullness.”
The general consensus nowadays is that eating up to three whole eggs a day is perfectly fine, and although there’s no proof that eating more is bad for you, it’s something that hasn’t been researched enough yet.
2. Vegetable oils are healthy
The claim that vegetable oils are healthy isn’t quite the truth.
Previous studies have shown that polyunsaturated fats lower your risk of heart disease and this is the main reason people think vegetable oils, such as sunflower oil, are good for you.
It is important to realise that there are different types of polyunsaturated fats, mainly omega-3s and omega-6s.
While we get omega-3s from fish and grass-fed animals, the main sources of omega-6 fatty acids are processed seed- and vegetable oils. Importantly, we need to get omega-3s and omega-6s in a certain balance and all too many people are eating too little omega-3.
The main reason vegetable oils are dangerous is because they’re subjected to further processing.
If you want to lower your risk of disease, eat your omega-3s and opt for different vegetable oils like olive oil or rapeseed oil.
3. Meat is bad for you
A lot of the meat on our supermarket shelves today is miles away from what our ancestors ate – animals are reared in captivity and the meat is highly processed. This means that some meat can have a negative effect on your health, but not all meat is created equal.
She says that it’s perfectly fine to eat unprocessed, properly cooked red meat once a week, as it’s rich in vitamins, minerals, antioxidants and loaded with healthy proteins and fats that have profound effects on our health.
When it comes down to it, eating healthily is about balance.
“There is no one right way to eat for everyone,” Lambert points out. “We are all unique and what works for one person may not work for the next. But, once you start eliminating whole food groups like meat, you do run the risk of vitamin and mineral deficiencies.”
4. All calories are equal
Some people say that if you want to lose weight, you simply need to create a calorie deficit. But that’s not true. What you eat is more important than the number of calories you’re consuming.
“Different foods go through different metabolic pathways in the body and the foods we eat can directly impact the hormones that regulate when and how much we eat, as well as the amount of calories we burn,” Lambert explains.
Eating protein will reduce your appetite in comparison to the same amount of calories from fat and carbs because protein is high on the satiety index, which keeps you full.
What’s more, it’s a lot easier to overeat – or harder to stop eating – certain foods than others. Think about how easy it is to polish 400 calories of ice cream compared to the same amount of broccoli. Quite.
So the foods to focus on – which are high on the satiety index – include potatoes, beef, eggs, beans and fruits, whilst you should avoid sweets and cake, unsurprisingly.
“Whether you choose fulfilling foods or not will have a major difference on energy balance over the long term because a calorie from a boiled potato is not the same as a calorie from a doughnut,” Lambert says.
“Even though calories are important, saying that they are all that matters when it comes to weight or health is completely wrong.”
5. Eating fat makes you fat
Back in the 1970s, it was decided that fat made you fat, and supermarket shelves were brimming with low-fat and fat-free products.
Now, however, this outdated advice has been proven totally false. And what’s more, many low-fat products are actually laden with sugar to make up for the lack of flavour from fat.
But Lambert believes telling people to eat more fat is problematic: “Without the correct nutritional information there is a danger that the majority will misread this information. Many embark upon a daily diet of fatty meats and dairy and start to exclude the carbohydrates, fruit and even vegetables.”