Health myths during the Christmas season

There are various nutrition myths that are exaggerated during the holiday season. One of them is that carbohydrates (sugars) are responsible for weight gain. However, this belief is false and highlights that no single food or drink causes overweight by itself. Some people believe that eating at night makes them gain more weight than at any other time of the day or that children should not consume sugar because they become hyperactive. These myths, which have circulated in the world, are also incorrect, according to a study called Festive Medical Myths published in the British Medical Journal. The study, conducted by researchers at the Indiana University School of Medicine in the United States, verified the lack of scientific evidence behind the most common beliefs associated with the holiday season. Myth: Carbohydrates (sugars) cause overweight Carbohydrates are organic substances (they come from nature) that are composed of carbon, hydrogen, and oxygen, in combination with water molecules. When ingested from food, they are converted into glucose in order to be absorbed by our body and enter the bloodstream to constitute the main source of human energy, providing (under normal conditions) about 55% of the total daily calories we consume. There is no need to fear carbohydrates. However, like other nutrients, it is essential to consume them within a balanced diet, always avoiding excesses. For example, many people believe that foods and drinks sweetened with sugar, such as desserts, juices, or soft drinks, are responsible for overweight. Dr. Yorde reiterates that it is not the food itself that causes weight gain, but its excessive consumption. Calories do not only come from sugar or other carbohydrates, but also from excess intake of proteins and fats. If the concern is caloric intake, water, low-calorie or calorie-free beverages and foods sweetened with non-caloric sweeteners (sugar substitutes) are an alternative for those who have difficulty giving up sweet flavors. Myth: Eating at night makes you gain weight Eating at night does not make you gain weight more than eating at lunchtime. One of the main causes of weight gain is caloric imbalance. This means that the total calories consumed is greater than the total calories burned. People must understand that if you consume high-calorie foods excessively at night and then go to sleep, it is very unlikely that you will burn those calories through physical activity or exercise. All excess calories accumulate as fat, which is nothing more than stored energy that could not be used by the body, experts highlight. To gain 1 kilogram of fat, we need to accumulate 7,000 excess calories. One hundred excess calories daily (25 grams of some caloric food) or 100 calories daily that we do not burn with physical activity, for 100 days equals 10,000 calories. Therefore, in approximately 3 months, we would have 10,000 excess calories, equivalent to one and a half kilograms of weight gained. In 30 months (almost 3 years), that would be 10 kilograms more. To maintain caloric balance, Yorde recommends avoiding excessive consumption of foods, maintaining a balanced diet rich in all food groups, and adequate hydration. Additionally, she mentions that regular physical activity is essential: To be healthy, it is necessary to engage in at least 30 minutes of moderate physical activity, 5 times a week. If you want to eliminate those 7,000 accumulated calories, you will need to increase the amount of time spent on physical activity. A minimum of 300 minutes (1 hour, 5 times a week) of moderate-intensity physical activity is needed to lose weight. Myth: Sugar makes children hyperactive Many parents think that sugar causes hyperactivity in their children. However, scientific studies have been published that demonstrate the opposite, including the research “Effects of High-Sucrose or Aspartame Diets on Children’s Behavior and Cognitive Performance” from The New England Journal of Medicine. The research evaluated the effects of natural sugar (sucrose) consumption and demonstrated that there is no scientific evidence proving that consuming sugar can make a normally attentive child hyperactive. There is a medical condition called Attention Deficit Hyperactivity Disorder (ADHD), which is a behavioral syndrome or a set of symptoms that manifest as behavioral disturbances. Its existence is suspected when a child is easily distracted, has short attention spans, restlessness, emotional instability, and impulsive behaviors. The National Institute of Mental Health in the United States indicates that scientific evidence has shown that ADHD has a strong neurobiological basis. It adds that, although the exact causes have not been identified, genetics likely contributes significantly to the manifestation of the disorder in the population. Nutrition experts emphasize that this Christmas, it is indeed possible to eat healthy and tasty at the same time, as long as excesses are avoided. Additionally, it is important to remember that carbohydrates, including sugar, can be present in a balanced diet. The essential thing is to maintain a balanced diet and engage in regular physical activity to start the new year healthily.