Putting nutrition myths to rest -
White potatoes are an excellent source of many nutrients, including potassium, vitamin C, and fiber. Just remember to enjoy potatoes baked or roasted, not fried 18 , White potatoes are a nutritious carb choice — just be sure to enjoy them in more healthful ways, such as roasted or baked.
Research has shown that many low fat and diet items contain much more added sugar and salt than their regular-fat counterparts. Low fat and diet foods are typically high in sugar and salt.
Unaltered higher fat alternatives are often a healthier choice. While focusing on consuming a nutrient-dense, well-rounded diet is the most essential component of health, supplements — when used correctly and in the right form — can be beneficial in many ways.
For many, especially those with health conditions like type 2 diabetes, as well as those who take common medications like statins, proton pump inhibitors, birth control, and antidiabetic medications, taking specific supplements can significantly affect their health 22 , 23 , For example, supplementing with magnesium and B vitamins has been shown to benefit those with type 2 diabetes by enhancing blood sugar and reducing heart disease risk factors and diabetes-related complications 25 , Those on restrictive diets, people with genetic mutations like methylenetetrahydrofolate reductase MTHFR , people over the age of 50, and pregnant or breastfeeding women are other examples of populations that may benefit from taking specific supplements.
Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people.
While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences. Though going on a very low calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones This is why studies have shown that low calorie dieters rarely succeed in keeping excess weight off in the long term Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.
Obesity is associated with many health conditions, including type 2 diabetes, heart disease, depression, certain cancers, and even early death 28 , Still, reducing your disease risk does not mean you have to be skinny.
Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important. Many people are told to pop calcium supplements to keep their skeletal system healthy.
However, current research has shown that supplementing with calcium may do more harm than good. For example, some studies have linked calcium supplements to an increased risk of heart disease. Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good.
Many people struggle with getting adequate dietary fiber, which is why fiber supplements are so popular. Although fiber supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real food Certain juices and smoothies are highly nutritious.
For example, a nutrient-dense smoothie or freshly made juice composed primarily of non-starchy vegetables can be a great way to increase your vitamin, mineral, and antioxidant intake. When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation 33 , 34 , Probiotics are amongst the most popular dietary supplements on the market.
However, practitioners generally overprescribed them, and research has demonstrated that some people may not benefit from probiotics like others do Plus, bacterial overgrowth in the small intestine related to probiotic use can lead to bloating, gas, and other adverse side effects Additionally, some studies show that probiotic treatment following a course of antibiotics may delay the natural reconstitution of normal gut bacteria Instead of being prescribed as a one-size-fits-all supplement, probiotics should be more personalized and only be used when a therapeutic benefit is likely.
Current research suggests that probiotic supplements may not benefit everyone and should not be prescribed as a one-size-fits-all supplement.
Weight loss is not easy. It requires consistency, self-love, hard work, and patience. Plus, genetics and other factors make weight loss much harder for some than others.
Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight. Cholesterol-rich foods have gotten a bad rap thanks to misconceptions about how dietary cholesterol affects heart health.
While some people are more sensitive to dietary cholesterol than others, overall, nutrient-dense, cholesterol-rich foods can be included in a healthy diet In fact, including cholesterol-rich, nutritious foods like eggs and full fat yogurt in your diet may boost health by enhancing feelings of fullness and providing important nutrients that other foods lack 41 , 42 , High cholesterol foods like eggs and full fat yogurt are highly nutritious.
Although genetic factors make some people more sensitive to dietary cholesterol, for most people, high cholesterol foods can be included as part of a healthy diet. Many people assume that eating disorders and disordered eating tendencies only affect women. In reality, adolescent and adult men are also at risk.
Eating disorders affect both men and women. However, eating disorders present differently in men than women, highlighting the need for eating disorder treatments that are better adapted to the male population. Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects.
In reality, eating a moderate amount of nutritious carbs that are high in fiber, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health — not harm it.
For example, dietary patterns that contain a balanced mix of high fiber carbs mainly from produce, healthy fats, and proteins, such as the Mediterranean diet , have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease 46 , However, carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess.
As you can see, food quality is the main predictor of disease risk However, following unhealthy eating patters and overindulging in carb-rich sugary foods will lead to weight gain. The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices.
This, coupled with the fact that nutrition science is constantly changing, makes it no wonder that most people have a warped view of what constitutes a healthy diet. Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs.
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Choose a Plan. Find Care. Member Resources. Who We Are. by Cami Flygare. Diets are hard: Myth Dieting doesn't have to mean short-term suffering. Exercise is more important than food to lose weight: Myth No amount of exercise can make up for a bad diet.
Some foods are forbidden: Myth If you want a donut for breakfast, eat a donut for breakfast—just be mindful of what you're eating the rest of the day think fruits, vegetables, and whole grains. Their conclusion was straightforward: "The evidence for most dietary supplements as aids in reducing body weight is not convincing.
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To many people, nutrition can seem Pytting a njtrition topic. Afterall, we are bombarded with Gut health and fermented foods anecdotes and stories about how nytrition Putting nutrition myths to rest will ruin our Putting nutrition myths to rest, or how you have to eat a certain way to be healthy. However, we here at Meals of Steel believe in facts over fear. So in the spirit of the season, these are a few of the most common nutrition myths that scare our clients. Some may say eating carbs can make a person gain unwanted weight. The ,yths world is awash Puttibg misinformation, leading to public confusion, mistrust of health professionals, Puttjng poor Putting nutrition myths to rest choices. Unfortunately, nutrition myths are likely here Putting nutrition myths to rest stay, yo yourself by separating fact from Non-GMO bakery when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs. Social media, magazines, popular websites expose you to endless information about nutrition and health — most of which is incorrect. Even qualified health professionals, including doctors and dietitians, are to blame for spreading misinformation about nutrition to the public, adding to the confusion. Here are some myths related to nutrition, and why these antiquated beliefs need to be put to rest This concept also fails to emphasise the importance of sustainability and diet quality for weight management. High fat foods are unhealthy.
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