Wir räumen auf: die 8 größten Ernährungslügen

Eier können Krankheiten auslösen. Fett ist per se schlecht, Light-Produkte wiederum gesund – dass glauben zumindest viele. Doch oftmals sind die Weisheiten rund um unsere Ernährung nichts mehr als reine Erfindung und die Liste der Irrtümer ist wirklich lang.

Welchen Aussagen kannst du also Glauben schenken und welche Prinzipien solltest du besser ganz schnell wieder von deinem Ernährungsplan streichen? Wir decken die 8 größten Lügen rund ums Essen für dich auf.

1) Eier sind ungesund 

“Mehr als 2-3 Eier pro Woche sind gesundheitsschädlich.”, diese These hört man immer wieder. Viele Menschen glauben, dass Eier aufgrund ihres hohen Cholesterin Gehaltes das Risiko für Herz-Kreislauf Krankheiten steigern können, und verzichten daher nicht selten auf ihr geliebtes Frühstücksei.

Doch eine Studie beweist jetzt genau das Gegenteil. Demnach enthalten Eier vor allem “gutes” Cholesterin, welches positive Auswirkungen auf Gefäße und den Cholesterinspiegel hat und demnach konnte KEIN Zusammenhang zwischen Herz-Kreislauf Krankheiten und dem Verzehr von Eiern ausgemacht werden. (1, 2).Vielmehr gehören Eier wohl zu den nährstoffreichsten Lebensmitteln auf unserem Planeten: Neben einer beachtlichen Anzahl von Nährstoffen enthalten sie zudem Antioxidantien und haben eine leistungssteigernde Wirkung auf unser Gehirn. (3)

Zum Frühstück verzehrt können Eier dir, im Gegensatz zu Bageln, sogar dabei helfen deine Pfunde ordentlich purzeln lassen. (4, 5). Wie du siehst bergen Eier also keine Gesundheitsrisiken, sondern können dir vielmehr dabei helfen deine Gesundheit zu verbessern.

Dieses Thema haben wir bereits in unserem Artikel über die (Un)Schädlichkeit von Eiern weiter beleuchtet.

sindeiergesund

2) Gesättigte Fette sind schlecht für dich

Gesättigte Fettsäuren haben einen sehr schlechten Ruf im Bezug auf Essen. Seit Dekaden werden sie zum Hauptverantwortlichen für Herz-Kreislauf Krankheiten erklärt. Alles völliger Humbug, wie eine umfangreiche Studie aus dem Jahr 2010 herausstellte: es gibt absolut keinen Zusammenhang zwischen gesättigten Fettsäuren und der Erhöhung des Risikos für Herz-Kreislaufkrankheiten! (6)

Die Behauptung, dass ungesättigte Fettsäuren den Cholesterolspiegel gefährlich in die Höhe treiben, beruht meist nur auf Kurzzeit-Studien, die nur wenige Wochen dauerten. Auf langer Sicht erhöht der Verzehr von gesättigten Fettsäuren hingegen den Anteil von HDL (dem “guten”) Cholesterin im Blut und kann daher sogar gesundheitsfördernd wirken. (8, 9).

Lebensmittel wie Fleisch, Kokosnussöl, Käse und Butter können also ohne Bedenken konsumiert werden.

Über die häufigsten Mythen von Fleischkonsum haben wir hier berichtet.

gesaettigtefettsaurengesund

3) Getreide gehört auf jeden Speiseplan

Die Annahme, das Getreide die Basis für jede Ernährung bilden sollte, ist grundsätzlich falsch.

Denn Getreide ist aus der Sicht der menschlichen Revolution ein echter Neuling auf unserem Esstisch und kann aufgrund der fehlenden Anpassung unseres Verdauungssystems eine enorme Belastung für unseren Organismus darstellen. Getreide besitzt im Gegensatz zu Gemüse nicht nur wenig Nährstoffe, sondern enthält auch viel Phytinsäure. Diese Substanz trägt dazu bei, dass wichtige Mineralstoffe in Magen und Darm unlöslich gebunden werden und dem Körper daher nicht mehr zur Verfügung stehen. (10)

Darüber hinaus kann gerade Weizen, eine der bekanntesten Getreidearten in der westlichen Welt, aufgrund des hohen Glutengehaltes, zu vielen gesundheitlichen Beschwerden führen. (11, 12, 13). Du leidest an Verdauungsproblemen, wie Blähungen, Durchfall und Verstopfungen, hast oft Kopfschmerzen oder fühlst dich ständig müde, abgeschlagen und antrieblos? (14, 15) Dies sind die typischen Symptome einer Glutenunverträglichkeit, an der übrigens die Mehrheit der Bevölkerung leidet. Sollten diese Symptome auf dich zutreffen, lass dich unbedingt testen und streiche glutenhaltige Lebensmittel in Zukunft besser ganz von deinem Ernährungsplan.

ungesundesgetreide

4) Light-Produkte sind gut für die Gesundheit 

Dass Light-Produkte gut für die Gesundheit und eine schlanke Linie sind, ist die wohl größte Lüge der Lebensmittelindustrie.

Weißt du wie Lebensmittel schmecken, wenn ihnen alles Fett entzogen wird? Richtig – nach rein gar nichts. Dass dies nicht gerade den Geschmack von vielen Menschen trifft, wissen natürlich auch die Lebensmittelhersteller. Zum Ausgleich des faden Geschmacks fügen sie den fettfreien Lebensmitteln viele andere Stoffe, meistens Süßstoffe, wie z.B. Zucker, fructosehaltiger Kornsirup oder künstliche Süßstoffe wie Aspartam hinzu.

Und auch wenn künstliche Süßstoffe keine Kalorien besitzen, bedeutet das nicht, dass sie gut für deine Gesundheit sind. Zucker und Zucker-Ersatzstoffe sind nachweislich für viele ernsthafte Krankheiten, wie Übergewicht, das metabolische Syndrom, Diabetes, Herzkrankheiten sowie Depressionen und Frühgeburten verantwortlich. (16, 17, 18).

Verzichte deshalb besser in Zukunft auf Light-Produkte, diese kommen zwar mit wenig Kalorien, jedoch mit vielen anderen schädlichen Stoffen.

5) Oft viele kleine Mahlzeiten zu essen ist gesund

“Viele kleine Mahlzeiten kurbeln den Stoffwechsel an” – ein weitverbreiteter und sehr hartnäckiger Mythos, der, du wirst es kaum glauben, überhaupt keinen Sinn macht.

Zwar wird der Stoffwechsel kurzzeitig angeregt, während man isst, aber letztendlich ist es vollkommen irrelevant, wie oft wir essen und wie viel wir bei den einzelnen Mahlzeiten zu uns nehmen. (19, 20) Ausschlaggebend ist die Menge, die wir über den Tag verteilt essen, also die gesamte Anzahl an Kalorien pro Tag.

Da der menschliche Organismus es nicht gewöhnt ist ständig zu essen, ist es – entgegen aller Annahmen – sogar gut für unseren Körper von Zeit zu Zeit nichts zu essen oder zu fasten. Denn wenn wir für eine Weile nichts zu uns nehmen, setzt ein Reinigungsprozess namens Autophagie in unserem Körper ein, der unsere Zellen von Abfallstoffen befreit. (21)

Studien zeigen zudem, dass eine hochfrequentierte Nahrungsaufnahme, dass Risiko an Darmkrebs zu erkranken entscheidend erhöht – um ganze 90% bei Menschen, die 4 Mahlzeiten pro Tag zu sich nehmen, im Gegensatz zu Menschen die nur 2 Mahlzeiten verspeisten. (22, 23, 24) Reduziere deshalb besser deine Anzahl von Mahlzeiten und gönne deinem Körper auch mal Esspausen.

haeufigessenungesund

6) Kohlenhydrate sollten den größten Teil unserer Ernährung ausmachen

Nach weitverbreiteter Ansicht sollte man eine fettreduzierte Diät halten, bei der Kohlenhydrate ca. 50-60% der Ernährung ausmachen sollen. Getreidehaltige Lebensmittel dürfen in großen Mengen konsumiert werden, wohingegen fetthaltige Lebensmittel weitgehend gemieden werden sollen. Vielleicht mag diese Diät bei manchen Menschen, vor allem bei denjenigen, die von Haus aus schlank sind, funktionieren.

Doch das Prinzip “Weniger Fett auf dem Teller = weniger Fett auf den Hüften” geht nicht immer auf.

So zeigen viele Studien, dass kohlenhydratreduzierte Diäten, sogenannten “Low-Carb Diäten”, zu weitaus besseren Ergebnissen führten, als fettreduzierte Diäten. Menschen, die am metabolischen Syndrom oder Diabetes leiden, sollten außerdem besser ganz die Finger von fettreduzierten Diäten lassen, da eine erhöhte Zufuhr von Kohlenhydraten ernsthafte Gefahren für sie bergen kann. ( 25, 26, 27)

7) Pflanzen- und Samenöle sind gut für dich 

Viele Menschen glauben, dass Pflanzen- und Samenöle gut für die Gesundheit sind, da sie ungesättigte Fettsäuren enthalten, die das Risiko für Herzkrankheiten minimieren sollen.

Doch ungesättigte Fettsäure ist nicht gleich ungesättigte Fettsäure. Da gibt es zum Beispiel Omega-3-Fettsäuren und Omega-6-Fettsäuren. Es ist zwar richtig, dass der menschliche Organismus eine gewisse Menge von beiden benötigt, jedoch haben sie ganz unterschiedliche Auswirkungen auf unseren Körper. Während Omega-3-Fettsäuren entzündungshemmend wirken und das Risiko für chronische Entzündungen senken können, kann eine zu hohe Menge an Omega-6-Fettsäuren zu ernsthaften Problemen führen. (28, 29)

So zeigen Studien, dass Omega-6-Fettsäuren, die zu großen Mengen in industriell verarbeiteten Samen- und Pflanzenölen, wie Sonneblumen-, Mais- und Sojaöl enthalten sind, die Risiken für Herzkrankheiten im Gegensatz zu anderen ungesättigten Fettsäuren sogar erhöhen können. (30, 31)

Ersetze die industriell verarbeiteten Samen-und Pflanzenöle in Zukunft deshalb besser durch Fischleberöl.

vegetarischpflanzlicheoele

8) Je mehr Vitamine desto besser

Zu viel des Guten bewirkt oft das Gegenteil. Dieses altbekannte Sprichwort gilt auch im Bezug auf deine Vitaminzufuhr. Die Aufnahme von zu viel Vitaminen ist nämlich nicht nur sinnlos, sondern kann auch gefährlich werden. Gerade fettlösliche Vitamine, wie Vitamin A, D, E und können bei langfristiger Überdosierung zu unerwünschten Nebenwirkungen und Gesundheitsschäden führen, da diese im Gegensatz zu wasserlöslichen Vitaminen nicht über die Nieren ausgeschieden werden können.

Zwar ist eine Überdosierung von Vitaminen, durch die normale Nahrungsaufnahme fast unmöglich, wohl aber durch die Aufnahme von Vitaminpräparate und Nahrungsergänzungsmittel.

Zuviel Vitamin A kann laut Langzeitstudien das Risiko für Knochenbrüche im Alter erhöhen. Wohingegen zu große Mengen an Vitamin E Übelkeit und Kopfschmerzen zur Folge haben und das Risiko für bestimmte Krebsarten steigern können.

So zeigt z.B. eine Studie über den Zusammenhang von Vitamin E und Selen zur Krebsprävention, dass die Zufuhr von künstlichen Vitamin E-Präparaten nicht nur keinerlei Auswirkungen auf die Prävention hatte, sondern das Krebsrisiko sogar erhöhen kann. (32)

Experten raten deshalb Vitaminpräparate nur einzunehmen, wenn ein akuter Mangel nachgewiesen ist.

vitaminueberdosierung

Rating: 3.0/5. From 4 votes.
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Frank ist leitender Redakteur für die Bereiche Gesundheit, Fitness sowie Liebe- und Beziehungen. Seit mehreren Jahren ist er aktiv als Lifestyle-Coach tätig und hat schon hunderten Männern mit der Bewältigung ihrer Probleme geholfen.

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