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Nutrition myths and misconceptions -

Scrolling through social media, reading your favorite magazine, or visiting popular websites exposes 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 20 of the biggest myths related to nutrition, and why these antiquated beliefs need to be put to rest. This concept also fails to emphasize the importance of sustainability and diet quality for weight loss.

Many factors, such as genetics, medical conditions, and metabolic adaptations, make weight loss much harder for some. Though this antiquated and incorrect theory is slowly being put to rest, many people still fear high fat foods and follow low fat diets in the hopes that cutting their fat intake will benefit their overall health.

Dietary fat is essential for optimal health. Plus, low fat diets have been linked to a greater risk of health issues, including metabolic syndrome, and may lead to an increase in insulin resistance and triglyceride levels, which are known risk factors for heart disease 4 , 5. Of course, extremes in either direction, whether it be a very low fat or very high fat diet, may harm your health, especially when diet quality is poor.

While it was once thought that eating breakfast was one of the most important factors in setting yourself up for a healthy day, research has shown that this might not be the case for most adults 8.

For instance, research indicates that forgoing breakfast may result in reduced calorie intake 9. Moreover, partaking in intermittent fasting, during which breakfast is either skipped or consumed later in the day, has been linked to a plethora of benefits, including improved blood sugar control and reductions in inflammatory markers 10 , 11 , However, intermittent fasting can also be accomplished by consuming a regular breakfast then having your last meal earlier in the evening to maintain a fasting window of 14—16 hours.

Keep in mind that this does not apply to growing children and teens or those with increased nutrient needs, such as pregnant women and those with certain health conditions, as skipping meals may lead to negative health effects in these populations 13 , On the other hand, some evidence shows that eating breakfast and consuming more calories earlier in the day rather than at night, coupled with reduced meal frequency, may benefit health by reducing inflammation and body weight Regardless, if you enjoy breakfast , eat it.

Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it. Eating small, frequent meals regularly throughout the day is a method used by many people to boost metabolism and weight loss.

However, if you are healthy, the frequency of your meals does not matter as long as you meet your energy needs. That said, those with certain medical conditions, such as diabetes, coronary artery disease, and irritable bowel syndrome IBS , as well as those who are pregnant, may benefit from eating more frequent meals.

Eating frequent meals throughout the day is not the best way to promote weight loss. Research shows that a regular meal pattern may be best for health.

The rising interest in low calorie, low carb, sugar-free foods has led to an increase in products that contain non-nutritive sweeteners NNS.

For example, NNS intake may increase your risk of type 2 diabetes by leading to negative shifts in gut bacteria and promoting blood sugar dysregulation. Keep in mind that research in this area is ongoing, and future high quality studies are needed to confirm these potential links.

Non-nutritive sweeteners may lead to adverse health outcomes, such as an increased risk of type 2 diabetes and negative changes to gut bacteria.

Although macro coaches may lead you to believe that the ratio of macronutrients in your diet is all that matters when it comes to weight loss and overall health, this narrow-minded take on nutrition is missing the bigger picture. While tweaking macro ratios can benefit health in many ways, the most important factor in any diet is the quality of the foods you eat.

Though it may be possible to lose weight by eating nothing but highly processed foods and protein shakes, focusing solely on macronutrients discounts how eating certain foods can either increase or decrease metabolic health, disease risk, lifespan, and vitality.

Although tweaking macro ratios can be helpful in some ways, the most important way to promote overall health is to follow a diet rich in whole, unprocessed foods, regardless of the macro ratio. While eating too much of any food — including white potatoes — can lead to weight gain, these starchy tubers are highly nutritious and can be included as part of a healthy diet.

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. Pay attention to sugar and sodium content. Choose whole foods versus processed, and make sure you are drinking enough water.

If you feel you need a more specific menu, ask your health care professional for a referral to a dietitian or nutritionist. DEAR MAYO CLINIC: I was recently diagnosed with cancer. Are there specific foods I should be eating or avoiding?

ANSWER: It's not about any one food, andRead more. DEAR MAYO CLINIC: A co-worker was diagnosed with kidney disease last year. He is now on dialysis three times a week as he waits forRead more. DEAR MAYO CLINIC: I worry about my neighbors this time of year who live alone.

Myth: All hydration needs to come from fluids. Fact: Staying hydrated is vital for health, but some older adults can struggle to get the appropriate amount of water. While water is the best source of hydration, consuming water-rich foods like watermelon, lettuce, peaches, tomatoes or strawberries can be a great supplement.

Myth: Supplements are sufficient on their own. Fact: Dietary supplements are often seen as a quick way to get your daily vitamins and minerals in, but the best way to receive nutrients is through the food we eat. For older adults who have difficulty eating a variety of foods, talk with a doctor about the best approach.

Myth: Low-sodium or low-fat diets are better for everyone. Unless an older adult has certain health conditions , such as high blood pressure , eliminating salt can make food unappetizing and lead to missed meals.

Before making any extreme changes to diet, consult a physician. Fact: Older adults need more protein than adults under the age of Proteins — lean meats, poultry, fish and eggs — should form the center of a meal.

The food group is vital to keeping bones and organs healthy, as well as the immune system functioning well. Fact: A healthy lifestyle should be pursued at every stage of life.

Official websites use. gov Misconcepfions. gov website belongs to Nutrition myths and misconceptions official government organization in the United States. gov website. Share sensitive information only on official, secure websites. A diet myth is advice that becomes popular without facts to back it up. DEAR MAYO CLINIC: As mytgs woman in my 40s, I've Nutrltion a Nutrition myths and misconceptions Chromium browser tricks of diet Nutrotion come and go. One week I read it's bad Nutrition myths and misconceptions eat carbs. The next week, it's full-fat dairy products. I've seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. How do I distinguish between nutrition myth and fact? ANSWER: Among the sea of information about nutrition is a tide of inaccuracies.