Examining nutrition myths -
Sugar is a refined carb while starch and fiber are complex carbs. Complex carbs provide many benefits such as improved digestive health, blood sugar control, and feeling fuller longer.
Cutting out carbs completely or even to a severely low point can result in headaches, reduced energy, muscle cramps, and a deficiency in key nutrients.
Certain disease states such as diabetes require carbs to be more well-controlled. However, adopting a lifestyle change is more effective for not only losing weight, but keeping it off. Truth : Sounds simple right? Weight loss or weight gain is only controlled by the calories you consume?
Not quite! Each body is different and burns calories depending on multiple different factors such as metabolism, the type of food eaten, and genetics. For example, one donut and half of an avocado each contain approximately calories. While the calorie content is about the same, the nutritional value is significantly different.
Donuts are composed mainly of refined carbs and fat whereas avocados contain monounsaturated fats, potassium, magnesium, vitamin C, and vitamin B6.
Although calories are not completely irrelevant and hold an importance when it comes to weight management, they are only one piece of the puzzle. Reality is, not all calories are created equal. What toxins exactly? Most companies that advertise these detox diets rarely specify which toxins they actually remove.
Our bodies already have the ability to get rid of toxins through our liver and kidneys. The main function of the liver is to filter the blood coming from the digestive tract before it moves to the rest of the body.
The same goes for the kidneys whose job it is to remove waste and extra fluid from the body as well as maintain a healthy balance of minerals. Protein and vitamin deficiencies are just some of the risks associated with detox diets due to such stringent calorie and nutrient restrictions.
The main reason being because people tend to choose foods higher in sugar, fat, and calories when eating later at night, typically eating out of boredom or stress. A small research study observed two groups of people consuming the same healthy diet: one group ate a majority of their calories in the beginning of the day and the other group later in the day.
If you get hungry late at night, try choosing a light, healthy snack to satisfy that craving. Eating late at night or right before bed may lead to complications such as digestive issues and sleep problems. However, what you eat overall is more important than the time of day you eat it.
Bottom line : A ton of information is out there and a lot of which can be misleading. Remember to look for evidence-based resources when researching different topics.
You can always consult our registered dietician at ivira with any questions you may have! Home Approach Services Journal Meet The Team Contact COVID Testing. COVID Testing. Ivira Care Compass. Ivira Pharmacy. Ivira Specialty Pharmacy. Ivira Infusions. 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. 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.
Home Subscribe Contact Search. Is poultry better Examining nutrition myths red nutriition What's the biggest cause of heart attacks? Should we all switch to a gluten free diet? Ed Bauman. Eating healthy Examlning nutritious is Esamining we all Hydration and skin health do for Examining nutrition myths bodies. But figuring out health Examining nutrition myths nutrition is quite a task, nuutrition misinformation everywhere. The internet is a vast space where information is abundant. However, not every piece of information is reliable. Nutrition has been a trending topic in recent times. With people becoming conscious about their health and following a healthy lifestyle, a proper diet comes into play.
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