17 Biggest Nutrition Myths Busted
Nutrition and health are the topics that are widely discussed on blogs and social media. And everyone has something important to say about health and nutrition. But it is found that people spread more misinformation than knowledge.
For example, take calorie in and calorie out formula, which is said to be quite helpful in weight loss. But the reality is just the opposite.
Let’s bust the 17 most common myths about health and nutrition with the help of science
Myth 1: ‘Calories in, calories out’ is all that matters when it comes to weight loss
While reducing your calorie intake could help in weight loss but relying solely on calorie in and calorie out formula won’t help as there are more important factors to consider. For example, genetics, hormonal imbalances, medicines, and conditions like hypothyroidism could also lead to weight gain. Also, a low-calorie diet could include nutrient-poor food leading to nutritional deficiency in the long run.
Myth 2: High fat foods are unhealthy
Dietary fat is essential food as it lowers the risk of increased insulin resistance and triglyceride levels that could lead to heart problems. Also, high-fat diets have proved to be more effective in weight control than low-fat foods.
Myth 3: Breakfast is the most important meal of the day
It could be true for growing kids and teens with increased nutrient needs but it isn’t helpful for adults that could lead a healthy life by skipping breakfast. Missing breakfast is a great way to reduce your calorie intake. Also, intermittent fasting with breakfast either skipped or consumed later in the day has many health benefits like improved blood sugar control.
Myth 4: You need to eat small, frequent meals for optimal health
The frequency of your meals is hardly a concern if you are healthy and meeting your energy needs. But eating more frequent meals could benefit people with diabetes, coronary heart disease, and irritable bowel syndrome, and pregnant women.
Myth 5: Non-nutritive sweeteners are healthy
Low-calorie, low-carb, and sugar-free food is considered good for health as added sugar could lead to health problems like diabetes. But a healthy diet shouldn’t include non-nutritive sweeteners (NNS). Intake of NNS could also lead to the development of type 2 diabetes, negative shifts in gut bacteria, and blood sugar dysregulation.
Myth 6: White potatoes are unhealthy
Once considered unhealthy, white potatoes are found to be an excellent source of potassium, vitamin C, fiber, and other important nutrients. Also, they are more filling than other carb sources.
Myth 7: Supplements are a waste of money
Health supplements can be beneficial in many ways when taken in the right amount. For example, magnesium and vitamin B supplements can help with type 2 diabetes. These supplements can enhance blood sugar and reduce the risk of diabetes-related complications.
Myth 8: You have to be skinny to be healthy
Obesity is the root cause of many health problems including type 2 diabetes, depression, certain types of cancers, and even untimely demise. But it doesn’t mean that you should be skinny. What you need to do is to consume a nutritious diet and lead a healthy lifestyle.
Myth 9: Calcium supplements are necessary for bone health
Calcium supplements might have some benefits but studies have linked these health food items to heart ailments. Also, eating more calcium supplements won’t reduce the risk of osteoporosis or fracture.
Myth 10: Fiber supplements are a good substitute for high fiber foods
Fiber supplements could be beneficial in improving bowel movements and blood sugar control but they can’t be compared with real food like vegetables, fruits, and beans that contain nutrients and plant compounds.
Myth 11: All smoothies and juices are healthy
A freshly made juice of non-starchy vegetables is a healthy drink as it contains vitamins, minerals, and antioxidants but it can’t be said about all juices as moth smoothies contain added sugar and calories that could lead to problems like tooth decay and blood sugar dysregulation.
Myth 12: Everyone can benefit from a probiotic
Probiotics are the most popular dietary supplements but an overdose of these supplements could create problems like negative changes in gut bacteria. Also, bacterial growth in the small intestine due to colonization of probiotics could lead to bloating and gas. Studies have also proved that the use of probiotics could delay the growth of normal gut bacteria.
Myth 13: High cholesterol foods are unhealthy
Cholesterol-rich foods like eggs and yogurt are good for health as they provide crucial nutrients not found in other food items. But people avoid cholesterol-rich food due to misconception. These nutrient-dense food items can enhance the feeling of fullness even when you have eaten half of your normal diet.
Myth 14: Eating disorders only affect women
Eating disorders affect both men and women but their severity could vary from one person to another. They are more prevalent in adolescent and young adult men.
Myth 15: Carbs make you gain weight
Carbs are blamed for making people obese but the reality is that carbs that are rich in fiber, vitamins, and minerals are good for health. They can reduce the risk of obesity and heart ailments. But foods like sweetened beverages, cakes, cookies, and white bread are harmful to health.
Myth 16: Low fat and diet foods are healthy alternatives
The market is flooded with products labeled as “diet”, “light”, “low fat”, and “fat-free”. And these products look tempting as they are offered in nice packing. But in reality, they contain more added sugar and salt than permitted.
Myth 17: Following a very low-calorie diet is the best way to lose weight
Cutting your calorie intake will certainly help in weight control but taking a very low-calorie diet could lead to problems like alterations in fullness hormones and increased feeling of hunger.
You need nutrition for a healthy life and nutrition, you rely on your diet. Also, nutrition can indeed keep you safe from many ailments but it would be an exaggeration to say that you can control everything with nutrition.
Disclaimer: The above information is only for educational purpose as there are no studies to prove the facts given in the information.