Carbs DON'T make you fat, you CAN eat after 7pm and most people don't have a wheat アレルギー: Nutritionist 破産した／（警察が）手入れするs 8 food myths 'even smart people believe'...

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Carb lovers rejoice - oats, rice or pasta are 支援する on the menu.

含む／封じ込めるing four calories per gram - around the same as protein - they are not fattening on their own, nutritionist 略奪する Hobson says.

And while man of us believe bread will 原因（となる） us to bloat, sensitivity to wheat is rare, and a gluten 寛容 is rarer still, 影響する／感情ing only around 0.5 per cent of the 全住民, he 追加するs.

From raw foods '保存するing the enzymes in the 団体／死体' to saturated fats 'raising cholesterol', Mr Hobson, a London-based nutritionist, （人命などを）奪う，主張するs there are many misconceptions around healthy diet.

In some 事例／患者s, the facts are plain wrong, while in others they may not be as straightforward as 以前 thought, he explains.

Here, 令状ing for Healthista, he separates the science from the hype...

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1. All carbohydrates make you fat

Yes and no. Nutritionally, there is nothing fattening about コンビナート／複合体 carbs with a low GI, such as oats, wholegrain rice or wholemeal pasta, which 含む／封じ込める four calories per gram (the same as protein).?

When eaten in sensible 部分 sizes, these foods are a rich source of nutrients such as fibre and B ビタミンs (used to covert food into energy) and have いっそう少なく 衝撃 on 血 sugar levels than their high GI 相当するものs.?

However, what you choose to put on these foods will only 追加する to their calorie count and it's 価値（がある） について言及するing that an 超過 of any food will 潜在的に encourage 負わせる 伸び（る）.

Not all carbs are the same though, sticking to fibre-rich, carbs with a low GI, will fill you quicker (with more nutrients) on smaller 部分s than 選ぶing for carbs with a high GI such as sugar, which are 平易な to over 消費する.

They 扇動する insulin spikes that can encourage the 貯蔵 of fat 同様に as put you at 危険 of 病気s such as heart 病気 when eaten in 超過.

Cutting 支援する on carbs and 選ぶing for small servings of low GI varieties whilst 増加するing protein does appear to be a useful 負わせる loss 戦略 (protein and high fibre carbs are very filling when served together), 特に for people who find it difficult to stay in 支配（する）／統制する when eating carbohydrate-rich foods.

But there is no 推論する／理由 to 完全に 除去する all carbohydrate foods from your diet.?

2. You shouldn’t eat after 7pm as food is 蓄える／店d as fat

Firstly, the 団体／死体 doesn’t suddenly decide to turn food eaten after 7pm into fat.?

Secondly, although your metabolism may slow 負かす／撃墜する as you sleep, it still continues to digest any food in the gut.?

The 量 of fat you lay 負かす／撃墜する is 決定するd by the 超過 量 of calories you eat during the day against those you use up by keeping active.

This tip may be useful for 負わせる loss but only by 妨げるing people from overeating at night and so 減ずるing their 全体にわたる calorie intake.?

3. Bread 原因（となる）s bloating

Putting gluten-sensitivity and coeliac 病気 aside, some people are 極度の慎重さを要する to wheat, which may 原因（となる） bloating. However, sensitivity is not that ありふれた and wheat アレルギー is rare.?

There is also no diagnostic 実験（する） for wheat sensitivity and 治療 伴う／関わるs an 除外 diet.

研究 調査／捜査するing the 影響s of eating bread 設立する that bloating was いっそう少なく when compared with pasta.?

研究 also showed that 1 in 5 Brits believed they would 利益 from 避けるing bread and 5 per cent （人命などを）奪う，主張するd to be gluten intolerant (現実に 影響する／感情s about 0.5 per cent of the 全住民).?

It’s also thought that bloaters are more 極度の慎重さを要する to the feeling of 復部の gas whilst not 現実に producing more of it.

Other unproven theories linking bread to bloating 含む the baking method (Chorleywood 過程 of skipping the second rising) and yeast, which is 現実に deactivated during the baking 過程.

Other factors can also be 責任がある bloating such as IBS, skipping meals, constipation, a 欠如（する） of good bacteria in the gut and foods rich in fermentable carbohydrates such as onions, artichokes and leeks.?

A sudden 増加する in dietary fibre can also 原因（となる） bloating so should be done 徐々に.?

選ぶing for toasted bread and speciality loaves such as sourdough can 減ずる bloating in those 極度の慎重さを要する to wheat.

The 傾向 for gluten-解放する／自由な diets has had a big 衝撃 on 態度s に向かって bread and other carbohydrate foods resulting in people unnecessarily cutting out food groups, which in some 事例／患者s may lead to nutrient 不均衡s.?

In the UK, bread 与える／捧げるs to 1/5 of the calcium and magnesium intake 同様に as 15 per cent of アイロンをかける and 20 per cent of fibre.

4. Frequently eating small meals throughout the day can 増加する your metabolism and help you to lose 負わせる

It’s true that your metabolism 増加するs わずかに as you eat but not enough to 原因（となる） any 重要な 負わせる loss.?

軽食ing is often used by 食餌療法している人s as way of 避けるing hunger pangs but the downside is that any meal occasion has the 可能性のある for overeating.

The only way to 活発に 上げる your metabolism is with 正規の／正選手 演習 and those with a greater 割合 of muscle to fat tend to have a higher metabolic 率.

5. You need to 含む 酪農場 foods in your diet to get enough calcium?

Most people are 井戸／弁護士席 詩（を作る）d in the importance of eating foods rich in calcium to 持続する healthy bones but this doesn’t mean relying 単独で on 酪農場 foods.?

Many people these days choose not to eat 酪農場 foods, although cutting them from the diet isn’t necessary or of particular 利益 to health unless you have an intolerance.

Whilst 酪農場 foods do 供給する a readily 利用できる source of calcium, other foods rich in this mineral 含む dark green veggies (特に kale), almonds, tofu, 防備を堅める／強化するd 工場／植物 milks and ground spices.?

含むing four servings each day will 供給（する） your RDA for calcium.

6. Foods 自然に high in cholesterol such as eggs can raise 血 cholesterol, 増加するing your 危険 of heart 病気

Previous advice to 限界 your intake of eggs has since been changed as we now know foods 自然に high in cholesterol have very little 衝撃 on levels in the 血.?

However, those with 糖尿病 or familial hypercholesterolaemia (high cholesterol levels) you should still 限界 eating them to three times across the week.?

Eggs are 最高の nutritious 供給するing a wide spectrum of nutrients and have even been shown to 援助（する） 負わせる loss when eaten for breakfast.

7. Raw food diets are better for your health as they’re rich in enzymes that are 必須の for healthy digestion

Raw foods are 高度に nutritious and a 広大な／多数の／重要な 新規加入 to the diet but many of the 推論する／理由s given for the 利益 of a raw food diet don’t やめる 追加する up.?

There are also several antioxidants made more 利用できる in foods when cooked such as lycopene (設立する in red veggies) and beta-carotene (設立する in orange and dark green veggies).

Raw foodies frequently talk of 有益な enzymes 設立する in raw foods but these are necessary for 工場／植物 生き残り and not 必須の for human health.?

This diet is also （人命などを）奪う，主張するd by some to 保存する the ‘finite’ number of enzymes 設立する in the 団体／死体 by 供給（する）ing them in raw food.?

However, without enzymes we couldn’t 機能（する）／行事 as they 行為／法令／行動する as catalysts for the many 化学反応s that take place so the 団体／死体, which continues to make them throughout life meaning we’re never in short 供給（する）.

Whilst the fact that enzymes denature above a 確かな 気温 (cooking) is true, they are proteins and are destroyed by stomach 酸性のs anyway once the food is eaten (some enzymes 設立する in foods such as kimchi may reach the gut but their 利益 is likely to be 極小の).

Raw foodies usually talk about how 広大な／多数の／重要な they feel but much of this can also be せいにするd to the healthy lifestyle that usually …を伴ってs this way of eating that often 伴う／関わるs 正規の／正選手 演習 and 棄権するing from alcohol, coffee and smoking.

Having said all this, there are many unhealthier ways to eat than a diet of raw unprocessed foods.?