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Top 10 “Healthy” Foods Busted By Real Science

Top 10  “Healthy” Foods Busted By Real Science

The world of nutrition is full of misconception, myths, and even lies. There are so many contradicting information out there that are confusing and misleading.

So how can we decide which information is fad and which one is real? The answer is science and research studies (especially those which are peer-reviewed). We should only trust information that is backed by real science and has been proven by peer-reviewed research / study.

However, are they really that healthy? Read more to learn the truth.

1. Breakfast cereals

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    This is what the majority of people are eating every single morning. And yet, it might be the worst food choice you can possible eat as breakfast. Why?

    Cereals are usually loaded with sugars and refined carbs (read here and here on why they are some of the worst and fattening ingredients in existence). They will spike your blood sugar and insulin levels, and a few hours later when your blood sugar crashes, your body will be desperate for another highly refined carbs snack. (Study)

    So what should you eat for breakfast then? You should eat something that is unprocessed and has protein and fiber in it (like eggs and vegetables).

    2. Granola

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      The real, natural granola contains some healthy ingredients like oats and nuts, however the food industry has processed it by adding sugar, oil, and other fillers.

      The processed granola contains high amount of sugar, which makes it very energy dense, and easy to over-consume (leads to obesity). (Study)

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      3. Low fat yogurt

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        Unlike the Full-fat yogurt, Low-fat yogurt has been highly processed by the food manufacturer: saturated fat has been removed, while many other stuffs (sugar, high fructose corn syrup, artificial sweetener) has been added.

        This study shows that saturated fat is actually harmless. There is also another study that shows people who ate the most high-fat dairy products were the least likely to be obese.

        So if you love yogurt, you should eat the real, full-fat yogurt (which is most probably much healthier than the highly processed low-fat yogurt).

        4. Commercial Salad Dressings

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          Salads are usually healthy meals, it contains many types of vegetables that are loaded with nutrients, antioxidants, soluble fiber, and various good stuffs.

          However, most people don’t like the taste of “just salads”, so they add dressings to improve the taste.

          The problem with most commercial dressings is that they’re made with nasty ingredients like soybean oil (which are way too high in Omega-6 fatty acids — leads to inflammation) and high fructose corn syrup.

          So, how can i improve the taste of my salad while staying healthy? Well, you can always make your own dressing (you use extra virgin olive oil, vinegar, and other spices to add taste).

          *PS: Check out this recipe that taste as good as french fries

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          5. Fruit juices

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            Fruit juice is usually very high in sugar, and has very low fiber content. Those which are sold in bottles may not even have any actual fruit content: it may just be made of water, sugar, and some flavoring additives.

            Whole fruit do contain some sugar, but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream. So if you love fruit, it is better to eat whole fruit rather than drinking fruit juice.

            6. Diet soft drinks

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              How many of you think that Diet Coke is healthier than normal Coke?

              This study found that people who replace sugary soda with diet soda don’t end up weighing less after six months. The explanation is probably because even though the artificial sweeteners themselves are caloric free, they may stimulate the appetite in some people, and make them eat more of other foods. ( Read more here, here, and here )

              That being said, some people can lose weight changing their normal soda to drinking diet soda, but that’s most probably because they are also changing other things as well (such as their food intake and exercise routines).

              7. Whole wheat bread

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                You might think that whole wheat bread is healthy, and to some extent that is true. It is relatively healthier as compared to refined wheat bread (the white color one).

                But you know what, the food industry is full of scam-my marketing tricks, and the main problem with most whole grain foods are that they aren’t made with actual whole grains. The grains have been processed into very fine flour that is just as easily digestible and spikes blood sugar just as fast as refined grains (no wonder they taste as fluffy as the white bread).

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                In fact, here’s a research by Harvard University that shows the comparison of Glycemic Index of whole wheat bread as compared to regular white bread (HINT: it is high as regular white bread).

                Also, many studies show that many health problems (especially for gluten-sensitive people) are related to the consumption of whole wheat. (study, study, study)

                8. “Organic” processed food

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                  Do you realize how many items in the supermarket that are labeled as “organic”?

                  When you actually look at the ingredients labels for many of these organic, “healthy” meal replacement bars, crackers, snacks, and others; then you will learn that they aren’t that much different from the non-organic equivalents.

                  Sure, they might contain organic cane sugar instead of regular sugar… but organic sugar is just as bad as regular sugar. Your liver won’t tell the difference.

                  So, it’s better to eat whole, single ingredient foods (organic if you can afford it), but avoid organic processed foods.

                  9. Trail mixes

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                    Trail mixes usually contain dried fruits, nuts, and sometimes chocolate and grains.

                    The dried fruit usually has a lot of sugar content and the nuts are loaded with fats. For this reason, trail mixes is a very energy dense snack, which can be useful when you need a lot of energy (such as when doing intense exercise).

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                    However, if you eat it frequently while maintaining a relatively sedentary lifestyle, it will surely result in weight gain.

                    10. Processed Gluten-Free Food

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                      Gluten is a protein found in many grains, including wheat, rye, and barley. It’s found in most breads, cereals, pastas, and many processed foods.

                      Gluten-free is a term that is becoming more and more popular nowadays.

                      According to a survey in 2013, around 30% of adults in the United States say that they want to cut down or be free of gluten in their diets.

                      No wonder you can easily find many gluten-free replacement products in the supermarket around the country.

                      The problem with those foods are they are usually just as bad as their gluten containing counterparts. These foods are usually made with highly refined carbohydrates, sugar, and various chemicals.

                      If you are going to eliminate gluten, you should choose foods that are naturally gluten free (such as : Quinoa and Flaxseed), instead of processed gluten-free foods.

                      Junk food with “gluten free” on the label is still junk food.

                      After all, gluten-free foods are only needed by people who are suffering from Celiac Disease (who develop an immune reaction to gluten that damages the intestine). And only about 1% of the population suffers from Celiac Disease.

                      Beware of mainstream nutritional wisdom that are not backed by science.

                      Find this article useful? Feel free to share it with your friends.

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                      Last Updated on November 18, 2020

                      50 Habits of Highly Successful People You Should Learn

                      50 Habits of Highly Successful People You Should Learn

                      If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                      That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                      Here’re 50 habits of successful people you should learn:

                      1. Believe It to See It

                      Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                      2. See Problems as a Wonderful Gift

                      While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                      3. Keep Looking for Solutions

                      Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                      4. Remember It’s All About the Journey

                      Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                      5. Feel the Fear and Do It Anyway

                      There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                      6. Always Ask Productive Questions

                      It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                      7. Understand the Best Waste of Energy Is Complaining

                      Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                      8. Don’t Play the Blame Game

                      Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                      9. Maximize Your Strengths

                      Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                      10. Be in It to Win It

                      Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                      11. Know That Success Attracts Success

                      People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                      12. Actually Choose to Be Successful

                      Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                      13. Visualize, Visualize, Visualize!

                      You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                      14. Be a One-Off Original

                      Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                      15. The Perfect Time to Act Is Now

                      Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                      16. Keep Learning, Keep Growing

                      Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                      17. Always Look on the Bright Side of Life

                      Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                      18. Having a Bad Day? Do It Anyway!

                      We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                      19. Sometimes Risky Business Is Needed

                      Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                      20. Accept Challenge All the Time

                      Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                      21. Make Your Own Luck

                      In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                      22. Ignite Your Initiative

                      While many people are reactive, successful people are proactive – taking action before they have to.

                      23. Be the Master of Your Emotions

                      Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                      24. Champion in Communication

                      Consciously working on effective communication skills gets anyone closer to success.

                      25. Plan Your Life Strategically

                      Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                      26. Become Exceptional at What You Do

                      To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                      27. Choose to Live Outside of Your Comfort Zone

                      While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                      28. Live by Core Values

                      Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                      29. Realize Money Isn’t Everything

                      Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                      30. Don’t Get Carried Away

                      Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                      31. Self-Worth Is Not Tied to Success

                      Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                      32. Kindness Breeds Kindness (And Success)

                      Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                      33. More Humility, Less Arrogance

                      Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                      34. Change Opens New Doors

                      People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                      35. Success Requires a Healthy Body

                      It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                      36. Laziness Just Doesn’t Exist

                      Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                      37. Resilience by the Bucket Load

                      When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                      38. Feedback Is Just Another Chance to Improve

                      How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                      39. Your Vibe Attracts Your Tribe

                      If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                      40. Can’t Control It? Forget It

                      Successful people don’t invest time or emotional energy into things which they have no control of.

                      41. Swim Against the Tide

                      Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                      42. Alone Time Is Valuable Time

                      More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                      43. Self-Standard Is Higher Than Most

                      Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                      44. Failure Isn’t Rationalized

                      While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                      45. Down Time Is an Important Part of a Routine

                      Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                      46. Career Isn’t Who You Are, It’s What You Do

                      Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                      47. Be Interested in Only the Path of Resistance

                      While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                      48. Follow Through

                      Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                      49. Invest in All Your Dimensions

                      We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                      50. Put Your Money Where Your Mouth Is

                      To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                      So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                      Bonus: 5 Bad Habits To Quit

                      More About Success

                      Featured photo credit: Juan Jose via unsplash.com

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