When to Eat, What to Eat: What a Conundrum!
Busting some common food myths around mangoes and eggs. Spoiler alert: You can eat them.
In our increasingly health-conscious society where diet trends and nutritional advice abound, it’s all too easy for myths and misconceptions surrounding certain food items to arise. These misconceptions often stem from incomplete information, exaggerated claims, or simply perpetuated beliefs passed down through generations. However, it is essential to separate fact from fiction when it comes to our dietary choices.
This article aims to debunk some of the most common myths and misconceptions surrounding specific food items, namely mangoes and eggs.
What are food myths?
Food myths can manifest in various ways, from demonising certain food groups to over-hyping the benefits of others.
By exploring these myths and misconceptions, we can equip ourselves with accurate knowledge and better navigate the complex landscape of dietary advice. We can also make more informed decisions about what we consume and embrace a balanced and evidence-based approach to our diets.
In the following sections, let us embark on a journey to separate fact from fiction about mangoes and eggs.
Myths around mangoes
- Myth: Eating mangoes at night can cause indigestion.
Fact: Digestion varies from person to person, and any food can cause discomfort if consumed in excessive amounts or if an individual has certain digestive sensitivities. One must consume the last meal of the day at least 1.5-2 hours before bed, to ensure a healthy digestive process.
- Myth: Mangoes are heaty
Fact: Scientifically, mangoes do not significantly raise body temperature or produce excessive heat. A mango is a nutritious fruit with vitamins A and C, potassium, magnesium, zinc selenium, and fibre (both soluble and insoluble).
- Myth: Mangoes and milk are a harmful combination.
Fact: Certain cultures believe that this can cause various issues such as stomach aches, skin problems, etc. However, there is no research to support these claims.
- Myth: Mangoes are calorie-dense and can cause weight gain
Fact: A medium-sized mango gives approximately 135 KCal and only 4% of these calories come from fats. Even though 93% of the calories come from carbohydrates, it is important to note that mangoes are a very good source of soluble and insoluble fibre, i.e., undigestible carbohydrates, which do not contribute any calories. Mangoes are a powerhouse of micronutrients like vitamins, minerals and antioxidants, and can be added as a part of a balanced diet and may even aid in combating micro nutritional deficiencies that may arise during the summer season.
- Myth: Mango skin is toxic
Fact: The skin of a mango that is grown organically, is generally safe to eat, although it is often peeled and discarded because it can be tough, fibrous and non-sweet. It’s important to know that some people may have an allergic reaction to mango skin, similar to other fruit allergies. If you’re unsure or have a known allergy, it’s best to peel the mango and enjoy the flesh.
- Myth: Mangoes are high in sugar
Fact: While mangoes do contain natural sugars, they can still be enjoyed in moderation by people with diabetes as part of a balanced diet. The glycemic index of mangoes is moderate, and their fibre content helps slow down the absorption of sugars into the bloodstream. Consult a nutrition expert for dietary recommendations.
- Myth: Mangoes are highly allergenic.
Fact: Mango allergies are relatively rare. While some individuals may have an allergic reaction to mangoes, such as itching or swelling, it is not a common occurrence and is rarely a life threatening situation. People with known fruit allergies or sensitivities should exercise caution.
- Myth: Eating mangoes during pregnancy can cause a miscarriage.
Fact: There is no scientific evidence to support the claim that mangoes have any components or enzymes that can cause a miscarriage.
Myths around eggs
Another highly misunderstood and feared food is the egg. However, there is enough evidence showcasing how beneficial egg consumption is for overall – and especially heart – health.
- Myth: Eating eggs raises blood cholesterol levels.
Fact: Dietary cholesterol in eggs has minimal impact on blood cholesterol levels. Saturated and trans fats in one’s diet, rather than dietary cholesterol, have a greater influence on cholesterol levels. Eggs have zero trans fats and negligible saturated fats.
- Myth: Brown eggs are healthier than white eggs.
Fact: The colour of the eggshell is determined by the breed of the chicken and has no impact on its nutritional value.
- Myth: Raw eggs are safe to consume.
Fact: Raw eggs carry a risk of salmonella contamination, so it’s generally recommended to cook eggs thoroughly to reduce the risk of foodborne illness.
- Myth: Egg yolks have high fat content.
Fact: Egg yolks contain Vitamins A, D, E, K, B1, B2, B5, B6, B9, and B12 and also healthy fats. So, they can be consumed.
- Myth: Eating eggs every day is unhealthy.
Fact: Consume eggs daily, especially if you don’t consume meat. Eggs are a good source of protein, vitamins, and minerals.
- Myth: Eat only egg whites for weight loss.
Fact: While egg whites are lower in calories and fat than whole eggs, the yolk contains important nutrients and contributes to satiety. A balanced approach that includes whole eggs can be beneficial for weight management.
- Myth: Eggs cause heart disease.
Fact: The link between egg consumption and heart disease is not supported by scientific evidence.
- Myth: Avoid eggs if you have hypertension
Fact: Eggs can be included in a heart-healthy diet for individuals with high blood pressure, as they are low in sodium and rich in nutrients like potassium and magnesium.
- Myth: Eating eggs increases the risk of diabetes.
Fact: There is no consistent evidence linking egg consumption to an increased risk of diabetes. In fact, eggs are a source of high biological value protein and can help prevent spikes in blood sugar levels, when consumed as part of a typical Indian carbohydrate-rich meal.
- Myth: Only the egg whites contain protein.
Fact: While egg whites are known for their high protein content, the yolk also contains a significant amount of protein along with other essential nutrients.
It is very easy to fall prey to myths like the above. But remember, eating in moderation, physical activity and healthy sleep are crucial to manage one’s health. Always consult a professional before embarking on a diet change.
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Padmashri Shanmugaraj
The author is a dietitian with 19 years of experience.