Health and Nutrition
Debunking the Nutrition Myths
Common misconceptions about diet and nutrition
With so much information out there, navigating the realm of diet and nutrition can be complex.
Studies contradict each other leaving us all confused and doubtful.
This article aims to highlight at least five common nutritional myths. Let’s delve into evidence-based insights to make informed dietary choices.
- Myth number 1: Carbs — the number one enemy
Not all forms of carbohydrates are the enemy. However, highly processed carbohydrate is the most unhealthful component of the food supply.
On the other hand, extremely low-carb diets have their own dangers. A diet with no carbs often lacks those important micronutrients and fibre that make for a healthy body. Source
Additionally, most low-carb diets contain more meats and fats, and there are plenty of potential health complications that can come from high-meat and high-fat diets. Source
Dr Ludwig MD, PhD, a professor in the Department of Nutrition at Harvard T.H. Chan School of Public Health, says that when eating grains, choose traditional versions our ancestors would have eaten — steel-cut (old-fashioned) oatmeal, farro, whole barley and rye, buckwheat and quinoa.
Despite hundreds of studies on the topic, we still don’t have clarity on special mix or ratios fit for everybody.
Choosing complex carbohydrates from whole grains is the key to overall health.
- Myth number 2: Skipping meals helps with weight loss
We all at one point in time have either tried to skip breakfast or dinner to lose weight. However, studies show no evidence of weight loss by skipping meals.
“Skipping meals reduces daily energy intake, but the reduction in daily diet quality may impact health negatively over time.” Source
A research study published in the American Journal of Clinical Nutrition showed no effect of a recommendation to eat or skip breakfast on weight loss.
Several other research studies recommend allowing blood sugar and insulin levels to decrease so that fat stores in the body can be used for energy. This can be achieved by opting for a balanced regular meal either two or three times a day to support sustainable weight management.
- Myth number 3: All fats are unhealthy
Fat is a source of energy therefore the body needs some fat from food. It enables the absorption of some vitamins and minerals.
While some studies show that some trans fats should be limited.
Trans fats are found in processed foods, solid margarine and vegetable shortening. Saturated fats are also the cause of heart-related diseases. Source
Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods. Source
“Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils such as olive, canola, sunflower, soy, and corn, nuts, seeds, and fish.” source
Healthy fats are critical for a healthy body. Look for food sources of healthy fats in your area and include them in your diet.
- Myth number 4: Detox diets cleanse the body
Melissa Prest a certified nutritionist and a spokesperson for the Academy of Nutrition and Dietetics says there are no evidence-based long-term benefits of cleanse or detoxes.
There is no quality clinical research only limited studies on the effects of Extreme detox regimes which may be harmful in the long term.
Detox diets promote ways for the body to get rid of toxins enabling weight loss. However, the body has its own efficient detoxification systems primarily the liver and kidneys.
Detoxification is a process that the body performs around the clock utilizing important nutrients from the diet. Source
The key is to stay hydrated all day and consume a balanced nutritional diet that helps the body detoxify naturally.
- Myth number 5: Supplements can replace a balanced diet
According to different published studies, vitamins and supplements may not be enough to keep your body healthy. Supplements alone can not replace a nutrient-rich diet and whole foods.
“While they can complement dietary intake, relying solely on supplements neglects the synergistic benefits of whole foods. Aim to obtain nutrients from food sources whenever possible.” Source
In conclusion, let’s reject the common nutrition myths and embrace evidence-based practices. Ensure the suitability of any dietary plan at an individual level to help build a healthier relationship with food.
Empower yourself with facts, and adopt whole, unprocessed foods in daily diets.
Consult a registered dietitian for personalized recommendations on your journey to optimal nutrition.
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