Clearing up nutrition myths -
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.
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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Carb counting is complicated. Take the quiz and test your knowledge! Eating gluten-free can actually make it harder to get enough of the fiber, vitamins, minerals and other micronutrients that the body needs to thrive, since many of the nutrient-dense grains that contribute to our fiber and micronutrient intake contain gluten.
Gluten-free diets can absolutely be healthy - whether they are depends on the food choices of gluten-free you make and how much variety you incorporate into your daily diet. For example, if you follow a gluten-free diet primarily made up of commercially prepared, packaged and processed products, it will promote your health as little as a diet that is primarily made up of heavily processed packaged products that do contain gluten.
Scientific evidence does not support the notion that juice fasts or cleanses are effective in detoxing the body , getting rid of excess toxins or promoting health. In fact, very-low-calorie juice fasts that include a laxative regime as a part of the program can be dangerous and cause negative health effects such as dehydration, disruption of intestinal flora, electrolyte imbalance and impairment of normal bowel function.
Our liver, kidneys and lungs are already really effective at detoxing the body and do so regularly! Don't fall for it!
To feel and look your best every day, live a nutrition lifestyle made up of a variety of mostly minimally processed, nutrient-dense, whole foods. MYTH: Don't eat fruit because it has too much sugar.
Fruit does indeed contain sugar. But there are key differences between the natural sugars found in whole fruits and the refined sugars added to processed foods to make them taste better and increase their shelf life. First, fruit contains fiber which helps slow the absorption of fructose, the main type of sugar found in fruit, into your bloodstream.
This is good because it helps prevent the surges in blood sugar that when repeated, can over time lead to insulin resistance and increase risk for type 2 diabetes. The fiber in fruit also helps us feel fuller longer, which in turn, helps us eat fewer calories and therefore better manage our weight.
Third, the fiber in fruit also contributes to the good bacteria in our intestines, which in turn contributes to better gut health.
MYTH: Organically grown produce contains more nutrients than conventionally grown produce. Organic fruits and vegetables may help reduce your pesticide intake and organic farming practices tend to be kinder to the planet and more sustainable for the environment.
These are compelling reasons to choose organic. A well-cited analysis by a group of Stanford scientists reviewed decades of research and found very few differences in the nutritional content of organic and conventionally grown foods.
They concluded that choosing only organic produce does not provide obvious, immediate health benefits. Whether to buy organic produce is a matter of personal choice.
MYTH: It doesn't matter what you eat as long as you stay within your daily calorie limit. Focusing on calories only, otherwise known as the CICO Diet Calories In, Calories Out can be an effective way to lose a few pounds in the short term but it is only part of the story when it comes to long-term weight management and overall health and wellbeing.
We used to think that in order to lose 1 pound, you had to simply create a deficit of calories or eat calories less per day for a week and if you did this over several months, you would continue to lose about a pound per week until you reached your goal weight.
The reality is that this equation rarely works; the weight loss trajectory isn't that simple and doesn't take into consideration the many metabolic and genetic differences between people that affect weight management. Focusing solely on the number of daily calories and ignoring the quality and balance of the foods you eat can result in a long list of issues that include nutrient deficiencies, poor sleep, fatigue, hormonal imbalances, bad moods, loss of lean body mass which can lead to lower metabolism, skin problems and compromised immunity.
All this can not mythx get extremely overwhelming but Fresh pomegranate benefits Energy conservation practices it kp to identify what Clearing up nutrition myths right nufrition which information you can nutdition. To help you out, we have whittled out four very common nutrient myths that most people do not know about. Bursting these nutrient myths will help you improve your health and promote overall well being. This is absolutely false. No amount of exercise can ever make up for a bad and unhealthy diet.
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