Many people dislike the taste of plain water, so they turn to carbonated beverages and other sweetened drinks to satisfy their fluid needs. Since , our consumption of carbonated beverages has climbed from 10 gallons per person per year, to more than The reason for the increased popularity of diet beverages, including soda and juice drinks, is the association of sugar with the development of obesity, diabetes and many other chronic conditions, which is true.

But, our obsession with sweet drinks has not led us down the right path by replacing sugar with artificial sweeteners. Instead of reducing our sugar intake, we replaced it with something even sweeter, but with no caloric value: artificial sweeteners.

In recent years, scientists have found that the artificially-sweetened beverages we drink to lose weight and reduce our risk of diabetes are actually associated with weight gain and an increased incidence of diabetes and insulin-resistance.

But how is this possible? Apparently not. Several large epidemiological studies in humans have indicated a direct correlation between frequent diet beverage consumption to double the risk of diabetes, obesity, and metabolic syndrome.

Tricking the body in this way disrupts our normal energy regulation such that we end up seeking out more food to replace the nutrients we should have received from the non-nutritive sweet foods namely, carbohydrates and more sugar.

Should you just eat regularly sweetened foods? Or continue to use artificially-sweetened substitutions? The only way to reduce our intake of all these sweet items is to read food labels carefully and watch out for unnecessarily added sugars.

As far as artificial sweeteners go, the best bet is to reduce them as much as possible, if not to cut them out completely. To be clear, occasional intake of most items in the context of a healthy diet and regular exercise has no known negative effects, but sweetener is a sweetener, regardless of the type.

Over time your palate will learn to appreciate unsweetened tea or coffee, and will recognize a good, unsweetened slice of bread such as sprouted grain bread compared to the overly sweet breads commonly found on grocery shelves.

Your grandparents would raise their cup to that. Sure, perhaps giving your body a break from stimulants is a good idea, but is coffee actually a toxic and unhealthy substance?

Now, more than ever, studies are popping up actually touting the hefty list of health benefits from your favorite brew. From cancer risk to liver disease to type 2 diabetes coffee has been shown to have favorable effects. These compounds protect body cells from free radical ions and reactive atoms that can disrupt normal function and lead to diseases like cancer and diabetes.

In several human investigations, individuals who consumed 2 or more cups of coffee a day had half the risk and rate of liver disease and cancer as those who consumed no coffee at all. For reduction of diabetes, Australian researchers combined data from 18 studies including over participants and found that for every additional cup of coffee consumed each day, there was a seven percent reduction in risk in this widespread disease.

Now that you know coffee can actually benefit your health, here's an important factor to consider:. Coffee loaded with artificial whiteners or excess sweeteners sugar or artificial , may negate the benefits of this healthy drink. As pointed out above, excess sweetness and artificial anything is most likely a bad health move.

Instead, learn to enjoy your coffee black, or with a small amount of cream or milk and sugar-in-the-raw. This was thought to release calcium from the skeleton, which would weaken bone strength.

However, protein also has beneficial effects on bone by increasing bone growth factors, enhancing calcium absorption in addition to often supplying calcium , and increasing muscle mass and strength.

In a recent meta-analysis of 61 studies from late , researchers found little to no evidence that dietary protein had a negative effect on bone health—whether it be from animal or vegetable sources. Despite slight decreases in body pH levels from increased protein intake, there is apparently no detrimental effect on bone strength and density.

Other benefits of high protein diets include improved satiety during weight loss regimes, and retention of lean body mass muscle. There also does not appear to be any detrimental effect of increased protein intake on kidney or heart health.

In fact, because additional protein can help you attain a more optimal body composition, there are only good reasons to include it in your diet today.

Well, great-grandpa and grandma also enjoyed protein as part of their healthy daily diets. Yet, there are plenty of low-carb diet plans out there today that have similar characteristics.

The common theme behind all these nutritional designs is a significant reduction in carbohydrates from the typical American fare with a corresponding increase in protein and dietary fat. Foods usually consumed include leafy greens, berries, meats, fish and poultry, eggs, dairy, oils, nuts and seeds.

However most people still do not feel comfortable with all this fat in their diet. I mean, how good can it be to replace your toast at breakfast with an extra egg? Well, in fact, for some people, it is a very good thing. But, as we learned above, all this protein is not detrimental for bone health or kidney function.

In fact, the higher protein content of these low-carb plans enhances their success for weight loss because protein has the ability to improve satiety and promote fullness faster than many high-carb foods.

In , at the University of Connecticut, Jeff Volek, PhD and I conducted one of the first controlled feeding studies of a low-carbohydrate diet. In this investigation, we studied eight men and fed them everything they needed for two six-week periods.

Our aim was to compare a high saturated fat, low-carbohydrate diet with a high unsaturated fat, low-carbohydrate diet in the absence of weight loss on markers for heart disease and inflammation, and body composition.

This study was a follow-up to a larger study we conducted in which we found that despite a three-fold greater intake of saturated fat on a low-carb weight loss diet, the saturated fat content of the blood decreased significantly compared to a low-fat diet.

What we found in this feeding study was that both the high saturated fat and a low-saturated fat low-carb plan reduced systemic inflammation, decreased or did not elevate the saturated fat content of the blood, and did not have any negative effects on markers of oxidative stress measured in the urine.

Also, despite a lack of weight loss, a few of the participants actually lost body fat while retaining or gaining muscle mass just due to removing carbohydrates from their normal intake. For many people, a low-carb nutrition plan has many positive benefits: it helps reduce cravings for sugar and sugary foods, it increases consumption of foods rich in calcium, heme iron, vitamin B12, and essential fats, and it promotes greater intake of low-carb green-leafy vegetables which are known to reduce cancer risk.

As far as practicality, some people worry that they will miss out on healthy whole grains, higher carb fruits and several healthy convenience foods.

However, the health benefits of a low-carb diet are still seen in the absence of these items. Despite the potential lack of dietary fiber on a low-carb plan, many people still see an improvement in gut health oftentimes people will discover their intolerance to gluten or addiction to flour products once they make this switch.

Despite being a former low-carb researcher who sees the benefits of this diet, I will clarify this: A low-carb lifestyle is not for everyone. But, it can be a very good option for many people, especially those who lead fairly sedentary lifestyles and have no need for excess carbohydrate foods in their diets.

Even for those who are more active, a reduction in carbs from the normal 65 percent recommended for exercisers can help reduce body fat, improve cardiovascular health and calm inflammation in ways never experienced before. Wise words from great-grandpa and grandma on this topic: continue to choose fresh, minimally processed foods as often as possible.

You can find nitrate-free organic bacon more easily than ever before, grass-fed meats, free-range chicken and eggs, and organic berries and olive oils. Choose wisely as your great-grandparents would have and a low-carb diet can be one of your greatest health allies if you so choose to follow it.

Top 5 Nutrition Myths: Busted By Cassandra Forsythe, PhD, RD. Saturated fat causes heart disease. In this new investigation, the authors wrote the following: "Our results suggested publication bias, such that studies with significant associations tended to be received more favorably for publication.

Diet soda is healthier than regular soda. This does not mean chocolate should be excluded from a healthy diet but it is sensible to view it as a treat and eat it in moderation.

One interesting study showed chocolate is more likely to improve your mood if it is eaten mindfully so the best advice for chocoholics is to have a couple of blocks of your favourite chocolate and REALLY enjoy it. Milk chocolate contains very few antioxidants and double the sugar, while white chocolate contains no cocoa solids so you will not get any antioxidant benefit from it.

Below are the calories, total fat, saturated fat, sugar and flavanol comparisons between 20g portions of different types of chocolate.

There is a lot of confusion around whether eggs can be part of a healthy diet, which stems from the fact that egg yolks contain cholesterol.

Dietary cholesterol is found in animal foods such as whole milk dairy products, egg yolk, meats, poultry and some shellfish, and while it does raise blood cholesterol levels, its effect is usually modest.

Foods high in saturated fat have a more significant effect on blood cholesterol so it is much more important to limit the amount of saturated fat in the diet.

Eggs are low in saturated fat and have many other nutritional benefits so, for the general healthy population, they can be included as part of a heart-healthy diet. For certain groups of people however the recommendation for eggs is slightly different.

For those with Familial Hypercholesterolaemia FH , high blood cholesterol levels and those who are at high risk or have cardiovascular disease, we recommend limiting intake to eggs a week.

This means that one teaspoon of butter contains 4. It is also very calorific with one tablespoon containing Kcals of energy. Margarine, also known as fat spread, is a processed food recommended as a heart healthy alternative to butter because it is made from vegetable oils such as rapeseed, olive and sunflower oil, containing the healthier unsaturated fats.

They have been vilified on the internet partially because of the way they are manufactured but also because of the incorrect thinking that saturated fat is healthy. Some spreads provide additional heart benefits as their ingredients include plant stanols and sterols which can lower LDL cholesterol if eaten in the correct quantities.

So, while butter can be enjoyed in moderation as part of a healthy balanced diet it is not true that it is better for you than margarine due to its high saturated fat content. More importantly coconut oil is made up almost entirely of the unhealthy saturated fat.

As such it is likely to cause similar heart health issues as any other high saturated fat food. Coconut oil does have a lovely flavour and is excellent in Thai style curries but it is best to use it sparingly.

All national guidelines are based on reviews by leading academics in the field of all relevant research, so if you are in any doubt check out Public Health England or NHS site. Baer, D.

Walnuts consumed by healthy adults provide less available energy than predicted by the atwater factors. Journal of Nutrition, 1 , 9— Billingsley, H.

The antioxidant potential of the Mediterranean diet in patients at high cardiovascular risk: An in-depth review of the PREDIMED. In Nutrition and Diabetes Vol. Nature Publishing Group. Department of Health. Dietary reference values for food energy and nutrients in the United Kingdom.

Estruch, R. et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts.

New England Journal of Medicine, 25 , e Guasch-Ferré, M. Nut Consumption and Risk of Cardiovascular Disease. Hooper, L. Reduction in saturated fat intake for cardiovascular disease.

Cochrane Database of Systematic Reviews, 8. Katz, D. Cocoa and chocolate in human health and disease. In Antioxidants and Redox Signaling Vol.

Li, Y. Saturated Fat as Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study.

J Am Coll Cardiol, 66 14 , — Lockyer, S. Coconut oil - a nutty idea? Nutrition Bulletin, 41 1 , 42— Meier, B. The sweet life: The effect of mindful chocolate consumption on mood.

Appetite, , 21— Ros, E.

Instead of reducing our sugar intake, we replaced it with something even sweeter, but with no caloric value: artificial sweeteners. In recent years, scientists have found that the artificially-sweetened beverages we drink to lose weight and reduce our risk of diabetes are actually associated with weight gain and an increased incidence of diabetes and insulin-resistance.

But how is this possible? Apparently not. Several large epidemiological studies in humans have indicated a direct correlation between frequent diet beverage consumption to double the risk of diabetes, obesity, and metabolic syndrome.

Tricking the body in this way disrupts our normal energy regulation such that we end up seeking out more food to replace the nutrients we should have received from the non-nutritive sweet foods namely, carbohydrates and more sugar.

Should you just eat regularly sweetened foods? Or continue to use artificially-sweetened substitutions? The only way to reduce our intake of all these sweet items is to read food labels carefully and watch out for unnecessarily added sugars.

As far as artificial sweeteners go, the best bet is to reduce them as much as possible, if not to cut them out completely. To be clear, occasional intake of most items in the context of a healthy diet and regular exercise has no known negative effects, but sweetener is a sweetener, regardless of the type.

Over time your palate will learn to appreciate unsweetened tea or coffee, and will recognize a good, unsweetened slice of bread such as sprouted grain bread compared to the overly sweet breads commonly found on grocery shelves. Your grandparents would raise their cup to that. Sure, perhaps giving your body a break from stimulants is a good idea, but is coffee actually a toxic and unhealthy substance?

Now, more than ever, studies are popping up actually touting the hefty list of health benefits from your favorite brew. From cancer risk to liver disease to type 2 diabetes coffee has been shown to have favorable effects. These compounds protect body cells from free radical ions and reactive atoms that can disrupt normal function and lead to diseases like cancer and diabetes.

In several human investigations, individuals who consumed 2 or more cups of coffee a day had half the risk and rate of liver disease and cancer as those who consumed no coffee at all. For reduction of diabetes, Australian researchers combined data from 18 studies including over participants and found that for every additional cup of coffee consumed each day, there was a seven percent reduction in risk in this widespread disease.

Now that you know coffee can actually benefit your health, here's an important factor to consider:. Coffee loaded with artificial whiteners or excess sweeteners sugar or artificial , may negate the benefits of this healthy drink.

As pointed out above, excess sweetness and artificial anything is most likely a bad health move. Instead, learn to enjoy your coffee black, or with a small amount of cream or milk and sugar-in-the-raw. This was thought to release calcium from the skeleton, which would weaken bone strength.

However, protein also has beneficial effects on bone by increasing bone growth factors, enhancing calcium absorption in addition to often supplying calcium , and increasing muscle mass and strength.

In a recent meta-analysis of 61 studies from late , researchers found little to no evidence that dietary protein had a negative effect on bone health—whether it be from animal or vegetable sources. Despite slight decreases in body pH levels from increased protein intake, there is apparently no detrimental effect on bone strength and density.

Other benefits of high protein diets include improved satiety during weight loss regimes, and retention of lean body mass muscle. There also does not appear to be any detrimental effect of increased protein intake on kidney or heart health. In fact, because additional protein can help you attain a more optimal body composition, there are only good reasons to include it in your diet today.

Well, great-grandpa and grandma also enjoyed protein as part of their healthy daily diets. Yet, there are plenty of low-carb diet plans out there today that have similar characteristics.

The common theme behind all these nutritional designs is a significant reduction in carbohydrates from the typical American fare with a corresponding increase in protein and dietary fat. Foods usually consumed include leafy greens, berries, meats, fish and poultry, eggs, dairy, oils, nuts and seeds.

However most people still do not feel comfortable with all this fat in their diet. I mean, how good can it be to replace your toast at breakfast with an extra egg? Well, in fact, for some people, it is a very good thing. But, as we learned above, all this protein is not detrimental for bone health or kidney function.

In fact, the higher protein content of these low-carb plans enhances their success for weight loss because protein has the ability to improve satiety and promote fullness faster than many high-carb foods. In , at the University of Connecticut, Jeff Volek, PhD and I conducted one of the first controlled feeding studies of a low-carbohydrate diet.

In this investigation, we studied eight men and fed them everything they needed for two six-week periods. Our aim was to compare a high saturated fat, low-carbohydrate diet with a high unsaturated fat, low-carbohydrate diet in the absence of weight loss on markers for heart disease and inflammation, and body composition.

This study was a follow-up to a larger study we conducted in which we found that despite a three-fold greater intake of saturated fat on a low-carb weight loss diet, the saturated fat content of the blood decreased significantly compared to a low-fat diet.

What we found in this feeding study was that both the high saturated fat and a low-saturated fat low-carb plan reduced systemic inflammation, decreased or did not elevate the saturated fat content of the blood, and did not have any negative effects on markers of oxidative stress measured in the urine.

Also, despite a lack of weight loss, a few of the participants actually lost body fat while retaining or gaining muscle mass just due to removing carbohydrates from their normal intake. For many people, a low-carb nutrition plan has many positive benefits: it helps reduce cravings for sugar and sugary foods, it increases consumption of foods rich in calcium, heme iron, vitamin B12, and essential fats, and it promotes greater intake of low-carb green-leafy vegetables which are known to reduce cancer risk.

As far as practicality, some people worry that they will miss out on healthy whole grains, higher carb fruits and several healthy convenience foods. However, the health benefits of a low-carb diet are still seen in the absence of these items.

Despite the potential lack of dietary fiber on a low-carb plan, many people still see an improvement in gut health oftentimes people will discover their intolerance to gluten or addiction to flour products once they make this switch.

Despite being a former low-carb researcher who sees the benefits of this diet, I will clarify this: A low-carb lifestyle is not for everyone. But, it can be a very good option for many people, especially those who lead fairly sedentary lifestyles and have no need for excess carbohydrate foods in their diets.

Even for those who are more active, a reduction in carbs from the normal 65 percent recommended for exercisers can help reduce body fat, improve cardiovascular health and calm inflammation in ways never experienced before. Wise words from great-grandpa and grandma on this topic: continue to choose fresh, minimally processed foods as often as possible.

You can find nitrate-free organic bacon more easily than ever before, grass-fed meats, free-range chicken and eggs, and organic berries and olive oils.

Choose wisely as your great-grandparents would have and a low-carb diet can be one of your greatest health allies if you so choose to follow it. Top 5 Nutrition Myths: Busted By Cassandra Forsythe, PhD, RD.

Saturated fat causes heart disease. In this new investigation, the authors wrote the following: "Our results suggested publication bias, such that studies with significant associations tended to be received more favorably for publication. Diet soda is healthier than regular soda.

Coffee is bad for your health. Now that you know coffee can actually benefit your health, here's an important factor to consider: Coffee loaded with artificial whiteners or excess sweeteners sugar or artificial , may negate the benefits of this healthy drink.

Low-carb diets are neither practical nor healthy. Get Access to Our Free 5-Day Courses. Now that veganism is on the rise, it is important to note that this is not the case.

There are more and more options for those who decide to take this type of food. Foods such as hummus, tofu, soy desserts, vegetables, fruits, legumes, seeds, nuts, whole grain, etc.

In addition to having a wide variety of options, they are healthy and nutritious; since, different vegetable combinations are carried out, which can benefit the organism in different ways. MYTH 6: EGGS ARE BAD This myth has been around our lives for a considerable time, and we believe that it is necessary to deny it once and for all.

The egg is one of the food products with the most nutrients and proteins that exists. It includes vitamins A, B, D, and E. It is a great source of minerals selenium, calcium, and iodine.

It is cardioprotective and has few calories; In addition, it is related to improvements in cognitive function. What more could you want? MYTH 7: FOOD LIGHT lose weight You need to be careful if you have this idea.

The problem comes when people take advantage of this and believe that they are magical; Thinking that they are barely gaining weight, they eat all the amount they want and that is when the opposite effect occurs. You also have to know how to differentiate between healthy and light.

There are chips and Diet Coke, and that doesn't mean they are healthy at all. Do you really know someone who is obese from eating two tangerines, 1 peach, 1 apple and 1 banana throughout the day? We of course not. Although the fruit does contain sugars, these are natural and in the form of fructose; In addition, all the benefits it brings to health counteract it.

It is the greatest source of essential minerals, fiber, vitamins of all kinds and many other substances that are healthy for our body. They contribute to reducing the risk of suffering from chronic diseases and even suffering from some types of cancer, even suffering from obesity, since, believe it or not, eating a diet rich in fruit helps to control weight.

These are the 8 myths that we wanted to disprove at YUIT, because, for us, eating a healthy, nutritious and balanced diet is the most important thing. What other myths do you know that you would disprove? Únete a nuestra Newsletter y entérate antes que nadie de nuevos productos, ofertas exclusivas, claves para cuidarte sin complicaciones y ¡mucho más!

Nuestros productos. Comunidad Yuïter. Página web cofinanciada por:. Item added to your cart. View cart Check out Continue shopping. Share Share Link. Back to blog. Yuïter ¡sólo faltas tú! Suscríbete a nuestras ¡Yuïtips! Nuestros productos Yuït Powders Yuït Bars Packs Accesorios Ingredientes Perfiles nutricionales.

Nutritionists go into practice to educate people about how to maintain good health through food. One of the most discouraging aspects of client care for dietitians, however, is seeing how easily people can become misinformed about nutrition.

According to dietitians, what are some of the top nutrition myths they wish they could clarify? Here are five false beliefs professional dietitians want to clear up. Carbs are the enemy. For the human body in general, though, carbs serve as a vital energy source not to be missed.

All carbs are not created equal, however. Artise recommends choosing complex carbohydrates found in whole grains, fruits, vegetables, and legumes, rather than simple carbs in refined grains and sugary beverages. Quick weight loss is a good thing.

But the reality is that quick weight loss is typically unsustainable. Strive for losing no more than one half to two pounds per week for better long-term results.

In a culture that loves to vilify particular foods, many consumers have begun to fear dairy as much as they fear carbs. What about plant milks, like soy, rice, almond, or pea? Diet and sugar-free foods promote weight loss. Unfortunately, diet and sugar-free products often do the opposite of what they promise.

These foods may remove sugar, but they typically do so by adding other, less-than-healthy ingredients like artificial sweeteners. Breakfast is the most important meal of the day. Skipping breakfast can seem like the nutrition equivalent of not brushing your teeth: inexcusable!

Learning when your individual body is hungry and full is hugely important to your health. For sound nutrition advice, never hesitate to ask a registered dietitian. Tweet us nuggets from yours BritandCo! Design Food Pop Culture Style DIY Classes More.

These types of practices must always be carried out under the supervision of a professional and can be the solution to certain pathologies or to rest the intestine, but never with the aim of losing weight. MYTH 5: A VEGAN DIET DOES NOT PROVIDE THE NECESSARY CALORIES OR NUTRIENTS.

Now that veganism is on the rise, it is important to note that this is not the case. There are more and more options for those who decide to take this type of food. Foods such as hummus, tofu, soy desserts, vegetables, fruits, legumes, seeds, nuts, whole grain, etc. In addition to having a wide variety of options, they are healthy and nutritious; since, different vegetable combinations are carried out, which can benefit the organism in different ways.

MYTH 6: EGGS ARE BAD This myth has been around our lives for a considerable time, and we believe that it is necessary to deny it once and for all. The egg is one of the food products with the most nutrients and proteins that exists.

It includes vitamins A, B, D, and E. It is a great source of minerals selenium, calcium, and iodine. It is cardioprotective and has few calories; In addition, it is related to improvements in cognitive function.

What more could you want? MYTH 7: FOOD LIGHT lose weight You need to be careful if you have this idea. The problem comes when people take advantage of this and believe that they are magical; Thinking that they are barely gaining weight, they eat all the amount they want and that is when the opposite effect occurs.

You also have to know how to differentiate between healthy and light. There are chips and Diet Coke, and that doesn't mean they are healthy at all.

Do you really know someone who is obese from eating two tangerines, 1 peach, 1 apple and 1 banana throughout the day?

We of course not. Although the fruit does contain sugars, these are natural and in the form of fructose; In addition, all the benefits it brings to health counteract it. It is the greatest source of essential minerals, fiber, vitamins of all kinds and many other substances that are healthy for our body.

They contribute to reducing the risk of suffering from chronic diseases and even suffering from some types of cancer, even suffering from obesity, since, believe it or not, eating a diet rich in fruit helps to control weight.

These are the 8 myths that we wanted to disprove at YUIT, because, for us, eating a healthy, nutritious and balanced diet is the most important thing.

What other myths do you know that you would disprove? Únete a nuestra Newsletter y entérate antes que nadie de nuevos productos, ofertas exclusivas, claves para cuidarte sin complicaciones y ¡mucho más! Nuestros productos. Comunidad Yuïter.

Página web cofinanciada por:. Item added to your cart. View cart Check out Continue shopping. Share Share Link. Back to blog. Yuïter ¡sólo faltas tú!