The internet is flooded with information about nutrition, making it more difficult to know which one is accurate and which one isn’t. Separating facts from fiction is important to make informed decisions about food, which ultimately impacts our health and well-being. To help navigate this complex landscape, you can also explore online zoom classes or personal training sessions, where experts can guide you in making sense of the latest nutrition trends and create a plan that works best for your individual needs. Here are some of the most common nutrition myths and the reality behind each one.
For weight loss, “calories in, calories out” is all that matters.
While burning more calories than you consume is crucial for weight loss, it is not the only factor that matters. If you focus only on calorie intake, you ignore many variables that can come in the way of weight loss, even on a very low-calorie diet.
Hormonal imbalances and health conditions like hypothyroidism changes metabolism, certain medications, and genetics can make it more difficult to lose weight, even on a strict diet.
Also, this approach overlooks the importance of sustainability and diet quality. People following the “calories in, calories out” without focusing on the foods and nutrients is a recipe for disaster. This can lead to choosing low-calories but nutrient poor foods, like rice cakes and egg whites, over more nutritious options like avocados and whole eggs, which is not ideal for overall health. This one of the major nutrition myths you need to know
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The most important meal of the day is breakfast.
It is a common belief that breakfast is essential for a healthy day but recent research suggests this might not be true for most adults its nutrition myths. The studies show that skipping breakfast can actually lead to eating fewer calories overall, also known as intermittent fasting.
You can practice intermittent fasting by having an early dinner and keeping a fasting window of 14-16 hours, even if you eat breakfast! Do note that this isn’t good for growing children, teenagers, pregnant women or people with certain health conditions, as they require more nutrients.
Some studies even suggest that eating breakfast and consuming more calories early in the day can reduce inflammation and body weight.
So, if you like eating breakfast, go ahead. If you don’t, there’s no need to start.
Small and frequent meals are optimal.
Eating small, frequent meals can help boost metabolism and support weight loss. BUT if you are healthy, how often you eat doesn’t matter as long as you get enough energy and makes it nutrition myths
However, if you have any medical conditions like diabetes, heart disease, IBS, or if you are pregnant, eating more frequent meals might be beneficial.
Diet food and low-fat food are healthy alternatives.
These days, you see many products labelled “diet”, “light, “low fat”, and “fat-free”. If you are trying to lose weight, you’ll run towards them, but they are often not a healthy choice aother major nutrition myths.
Studies show that many proclaimed low-fat and diet foods have more added sugar and salt than the regular version! It is better to avoid these products and instead allow yourself to enjoy small portions of foods like fat-free yogurt, cheese, and nut butter.
Buying supplements is money down the drain.
Eating a balanced and nutrient-rich diet is crucial for good health. However, supplements can also be helpful when used correctly.
Certain groups of people, like those with type 2 diabetes or those taking medications such as statins, proton pump inhibitors, birth control, and antidiabetic drugs, may benefit from specific supplements.
For instance, taking magnesium and vitamin B can help people with type 2 diabetes by improving blood sugar levels and reducing the risk of heart disease and other diabetes-related complications.
Other groups that might benefit from supplements include those on restrictive diets, individuals with genetic mutations like MTHFR, people over 50, and pregnant or breastfeeding women.
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Tracking calories is important for weight loss.
You don’t have to constantly worry about counting every calorie you eat to lose weight. While tracking can be helpful, it doesn’t suit everyone as they can become obsessive, leading to poor mental health and unhealthy eating habits.
Focusing only on tracking calories can also neglect the nutritional quality of foods. So, focus on the consumption of whole, nutrient-dense foods and listen to your body’s hunger and fullness cues.
Calcium supplements are important for bone health.
It is highly advisable to take calcium supplements for bone health. However, there’s a new study that suggests that these supplements might not be so great after all.
For instance, some researchers connect calcium pills to a higher chance of heart problems. Plus, they don’t seem to lower the risk of fractures or osteoporosis.
If you are concerned about getting enough calcium, it is better to eat foods rich in it, like full-fat yogurt, sardines, beans, and seeds.
All smoothies and Juices are healthy.
Some juices and smoothies are really healthy while some only appear to be healthy. For instance, a smoothie with lots of vegetables can give you a good boost of vitamins, minerals, and antioxidants.
On the other hand, the packed juices and smoothies are filled with sugar and calories. Having too much of these can lead to weight gain and other problems like cavities and blood sugar swings.
If you enjoy smoothies and juices, go for ones including whole fruits, vegetables, and a source of protein or healthy fats to create a balanced and nutrient-dense drink.
High cholesterol foods are not healthy.
Cholesterol rich foods have been time and again criticised due to misunderstandings about how they affect heart health.
Although, some people are more affected by dietary cholesterol than others. Generally speaking, nutrient-packed foods rich in cholesterol can be part of a healthy diet.
In fact, adding foods like eggs and full-fat yogurt, which are rich in cholesterol and nutrients, may improve health by making you feel fuller and supplying important nutrients that are sometimes lacking in other foods.
Conclusion
Understanding the complexities is crucial for making informed health choices. It is important to look beyond simplified myths and consider the quality of foods, individual lifestyle, and overall dietary patterns.
By debunking these common nutrition myths, you can adopt a more balanced and personalised approach to your health and well-being. Also, ALWAYS consult with healthcare professionals before making significant changes to your diet or supplement intake.