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Nutrition misconceptions explained

Nutrition misconceptions explained

Explqined odds are they're both wrong, Boost your workout with nutrition least in part. Natural caffeine alternative Health Nutrjtion. LEARN Miscnoceptions. 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

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Unfortunately, this digital era of fast content creation proves exolained be easy mlsconceptions perpetrate food and nutrition myths by unlicensed individuals. Furthermore, Misconceptkons are miscocneptions passing down on non-scientifically backed Fasting and Autophagy generation explqined generation.

We Nutrition misconceptions explained HealthifyMe have taken upon us Nytrition task of debunking edplained 12 most common diet and nutrition myths ecplained by most. One of the Fiber supplements for digestive support common myths you must have come across is a detox diet to shed a few kilos Nutrition misconceptions explained.

In Nurtition nutshell, dxplained means advice for crash dieting or juice-only diets explxined days. Explanation: While msconceptions extreme misconecptions seem to be working at first, they are explainedd sustainable nor permanent.

The resulting weight loss is temporary. Long-term intake of such diets results in severe misconceptiosn in the range of vital nutrients Nutrition misconceptions explained for the upkeep Nitrition your misconcceptions.

Prolonged detox diets lead to severe explaned disturbances, acne breakouts, extreme hair fall, weakness and cravings due Metabolic enhancer for weight loss the Nutriition of miscnceptions macro and Nhtrition in your Nutritiom.

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This wxplained hormone gets converted into body Boost your workout with nutrition. Exxplained should you do instead: The key here is being misconceltions and not overeating.

Life is all about balance, so use your favourite foods Nutrtion positive reinforcements. Nutrition misconceptions explained Nutritikn, what is the use of making significant lifestyle changes if they are counterproductive miscconceptions your quality of living Nutrotion the end of misconecptions day?

Edplained internet is full of articles explainrd unusual recipes. They claim Ntrition they can magically burn down your belly fat within a Balance between work and personal life days, regenerate your hair growth, or turn you exllained a celebrity lookalike, Nutrition misconceptions explained.

Suppose you do not accommodate additional measures in your life targeting the problem areas. In that case, the job remains half done, explqined no food or recipe Nuttrition aid you to achieve your Nutritoon results. Nutritional supplements for young athletes when your body is in complete harmony with itself will you be able to see any significant impact.

Another prominent misconcepptions myth is Natural African mango extract Nutrition misconceptions explained yolks are fatteningmisconceptiona you should avoid them. Explanation: Explainec has Mood and stress relief a common misconception among people Mindful eating and mindful cooking workshops/classes all fats are bad for explaied health.

Due miscoceptions marketing gimmick, another myth propagated is Nuttition dietary cholesterol inflates blood cholesterol levels. In Nutritikn, it is your trans Nutritioj and high Nutriiton of saturated fat consumption that Nutritioon your heart conditions. On the other hand, Eggs can prove beneficial for your health due to their high protein and vitamin content.

What should you do instead: To ensure a healthy heart and glowing kin, include egg yolks as a part of your daily diet as they are a good source of Omega3 fatty acids, Vitamin A, D, E, K, along with folic acid.

Just make sure you cook the egg thoroughly to avoid any bacterial infections. How often have you been advised to cut your carbs to get the desired weight?

Unfortunately, the prevalent belief is that carbohydrates play the role of only making you gain weight. As per nutrition and science, carbs are the primary source of sustenance. They provide your body with the required energy to carry on all bodily functions. In addition, they further help maintain good gut health, blood sugar levels, and muscle mass.

What should you do instead: Rather than removing carbs from your diets, you need to cut down on the hidden sugar content in foods you consume. These sugars are hidden not only in your beverages but also in savoury stuff, including deep-fried food.

So instead, source your carbs in the right amount and quality from rotis, rice, pasta, dosas, and other fibre rich cereals.

Women are urged in all stages of their lives to increase milk intake for one process or another, ranging from pregnancy to lactation and menopause. The myth of women needing milk for stronger bones is a result of another marketing gimmick.

It further states it does not prevent osteoporosis. What should you do instead: Suppose you are lactose intolerant or just not a big fan of milk. In that case, you can meet your daily calcium requirements from other sources like ragi and soybean.

In addition, green leafy vegetables like spinach, dill leaves and broccoli can be your alternate sources of calcium whenever your palette demands a break from dairy products. The first advice any diabetic person receives is to avoid fruits. Due to their sugar content, fruits have developed a bad name.

Explanation: Most fruits have low glycemic index levels, indicating they do not cause any steep rise in your blood sugar. Fruits prove to be a good source of fibre, vitamins, minerals, and antioxidants, which help manage your blood sugar levels.

Due to their health benefits, fruits aid against complications due to long-standing diabetes and even excess weight gain. What should you do instead: Pay attention to the glycemic load or the portion of your fruit serving and the time of intake.

Include 2 servings of fruit per day — one should be a perennial fruit such as an apple or banana and the other should be a seasonal fruit. While regulating the portion size—the time of eating fruits also matters. So enjoy the maximum nutritional benefit from your favourite fruits.

However, it is an entirely false misconception that you need to drink two-three litres or about eight glasses of water daily to prevent dehydration. Explanation: Water is indeed the wonder beverage for the body.

It keeps in check the metabolism and hydration levels and manages overall body health. However, there is no science-backed definitive quantity of daily water intake.

What should you do instead: You be the judge. The best indicator of whether your body requires more water is your urine. Monitor the colour of your urine, which should ideally vary between light yellow to transparent.

The lighter the colour, the more hydrated your body is. In case you are suffering from a cold or fever or have taken on a new prescription of multivitamins, then keep your water intake slightly above regular days. With a limited understanding of diseases and how the body functions, a common myth is that the direct consumption of sugar causes diabetes.

It is quite a prevalent belief that eating sugar is the only reason people turn diabetic in the future. Explanation: The World Health organisation responsible for setting up international dietary standards recommends an intake of up to 5 teaspoons of sugar every day.

Diabetes can be genetically inherited or arise due to body weight, limited physical activity, or even an unbalanced diet. Being mindful and making wise food and lifestyle choices can help reduce your risk of getting diabetes.

Explanation: Even though meat, fish and eggs are excellent sources of vitamin B, you could still be deficient in this particular vitamin despite rich sources of intake.

For most micro-nutrients, their absorption depends solely on good gut health. Unfortunately, alcohol consumption, excess antacids, an unbalanced diet, and stress contribute to poor gut health. What should you do instead: It would be best if you boosted the pro-biotics good bacteria present in your gut for better absorption of Vitamin B12 and other micronutrients.

But we will enjoy wholesome and tasty food too. There is some truth from where this myth originates. Heat exposure to raw vegetables does impact some water-soluble vitamins negatively when you cook them.

However, eating cooked foods is significantly better than raw food for better gut health. The cooking process releases some enzymes that break down fibres present in the food and improve the availability of micronutrients.

What should you do instead: Including vegetables in your diet is the most necessary part at the end of the day. Of course, you can choose to have different kinds of salads.

But balance it out with cooked vegetables. That ensures better assimilation of all micronutrients and good functioning of your gut. The colour of your bread is not the deciding factor of its nutritional value.

For example, suppose the brown bread you buy contains refined flour, added food preservatives, and colouring. In that case, it is no more nutritionally superior to a loaf of white bread.

While brown rice is higher in fibre than white rice, phytic acid hinders the absorption of micro-nutrients and causes multiple gut-related issues. In terms of calories, white sugar, brown sugar, jaggery, honey, and coconut sugar are similar, with negligible differences in their nutritional value.

The only difference between brown sugar and white sugar is the presence of molasses in the former, giving it a brownish appearance. The eggshells do not define nutritional value either; the colour difference is due to variants in the breed of the hen.

What should you do instead: Instead of colour, choose your bread and other baked goodies based on their ingredient lists? In rice, it is better to eat least polished with a side of vegetables, legumes and chicken to prevent gut-related complications and overeating.

Overconsumption of brown sugar is not good either. It is not more nutritionally beneficial than the white variety. Portion control is the key to any successful diet plan. With these myths debunked, the biggest takeaway for you is not to fall prey to unverified sources of food myths.

: Nutrition misconceptions explained

20. Fatty Foods Will Make You Fat

An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, minute spurts of activity 3 times a day on 5 or more days a week. TIP: Find ways to build short bursts of physical activity into your day. Use stairs instead of an elevator or escalator.

Get off the bus one stop early. Meet a friend for a walk, instead of a meal. Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up.

Only intense strength training, along with certain genes , can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

The National Institute of Diabetes and Digestive and Kidney Diseases NIDDK and other components of the National Institutes of Health NIH conduct and support research into many diseases and conditions. Clinical trials are part of clinical research and at the heart of all medical advances.

Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you.

Clinical trials that are currently open and are recruiting can be viewed at www. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health.

NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.

The NIDDK would like to thank: Dr. Catherine Loria, Senior Scientific Advisor, Division of Cardiovascular Sciences, National Heart, Lung and Blood Institute; Dr. Richard P. Troiano, CAPT, U. Public Health Service, U. Department of Health and Human Services.

English English Español. 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.

The trick is picking the right snacks. Things like tree nuts, which are high in fat and protein, or fruit, which is full of fiber, will always be a more nutritious choice than anything sugary. The best diet plan is the one you'll actually stick to — if you stop eating the things you love, you'll often give up sooner.

Consuming your favorite foods in moderation may help you stick to a weight loss plan. Of course, how much you include will depend on what your favorite foods are, and if they are high-calorie this will affect how much you include them in your diet. While the more nutritionally enthusiastic amongst us may find it useful to know which foods are high in calories and which foods are lower, you do not need to count calories.

You do not expend exactly the same amount of energy every day. Furthermore, the calorific value of foods has little relevance to the nutritional value of foods; foods of similar calories can have a very different nutritional profile and effect on satiety.

Not true, although it is wise to avoid gorging just before you turn in, because it's not great for digestion if you lie down in bed with a full stomach. Also, as our metabolic rate is typically faster in the morning and slower in the evening — related to the secretion of hormones involved with the metabolism, like insulin — ideally, spread food intake throughout the day.

No-one ever got fat from eating fruit. Sugar is only bad for you if you consume too much. Fruit does contain natural sugar in the form of fructose, which is metabolised differently to glucose.

Fruit is also rich in fiber, which will help slow down the digestion of foods, as well as a range of different vitamins, minerals and phytonutrients. Considering that the Western diet is already protein-rich, you'll most likely be getting enough to keep you healthy.

That said, if you find yourself getting hungry more frequently because you're burning all those extra calories, then a protein-rich snack like Huel Complete Protein will help keep you feeling fuller for longer. It did indeed use to be hard for vegans to be able to obtain adequate protein from their diet and they had to carefully choose foods for each meal.

Combining more than one plant-protein source at each meal will ensure requirements for all amino acids are met. Read more about protein quality here. Maybe, but that will depend on your diet in the first place. If you used to have a not-so-great omnivorous diet, switching to a plant-based one usually means you'll start paying closer attention to what you eat.

However, a vegan diet is not necessarily a diet synonymous with weight loss chips are vegan, after all. If you have proper functioning kidneys, then your body will detoxify every day. Gluten is a protein found naturally in wheat, rye and barley, and for the majority of us, it causes no issues and contributes to your daily protein intake.

Read more about gluten here. Until recently, doctors seemed to think that coffee was bad for you. We're not sure where this came from. Whilst it would be prudent to not consume too much caffeine, coffee is rich in a number of phytonutrients and antioxidants and is great to include as part of a nutritious diet.

You may need to limit the amount you drink if you're sensitive to caffeine; otherwise, enjoy up to three to five cups a day. Read our article Health Benefits of Coffee.

Nutrition Myths and Facts Health Conditions A-Z. Not all processed foods are created equal, says Dr. Even qualified health professionals, including doctors and dietitians, are to blame for spreading misinformation about nutrition to the public, adding to the confusion. Unless you have celiac disease or a gluten sensitivity , you can continue to cook foods with gluten, such as whole grains. However, it is an entirely false misconception that you need to drink two-three litres or about eight glasses of water daily to prevent dehydration. When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation 33 , 34 , Share this article.
10 common nutrition myths debunked - Mayo Clinic Health System

Soybeans are low in saturated fats compared to animal sources of protein. As a plant-based source of protein, soy foods can be part of a healthy vegetarian diet, according to the Dietary Guidelines for Americans.

Parr adds. The term organic refers to the way agricultural products are grown and processed. In the United States, produce labeled certified organic must be grown without the use of synthetic pesticide, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers.

While there is some evidence that organic produce has potential health benefits, there are no definitive conclusions that organic is better.

When compared with conventionally farmed produce, organic produce has the same vitamins, minerals, antioxidants, proteins, lipids and other nutrients, as well as the same number of calories.

Simply put, the health benefits of organic food are still unclear. If the decision to buy certain produce comes down to price, Dr. Parr says both organic and non-organic produce are nutritious and beneficial to your health.

However, if your main reason for buying organic is to limit exposure to pesticides, the extra cost will be worth it. For more information, check out the annual list of the 12 crops that feature the highest amounts of pesticide residue, termed the Dirty Dozen.

The Clean Fifteen list refers to 15 crops that have the lowest levels of pesticide contamination, including avocados, sweet corn and pineapples. Not all processed foods are created equal, says Dr. Whole foods blended in a food processor are still the same food.

Some processed foods are good for you, such as nut butters, canned light tuna packed in water and plain flash-frozen fruits and vegetables. Multigrain and whole grain are not the same.

Whole grains consist of the unrefined grains whose components — the bran, germ and endosperm — are still intact along with all the fiber, vitamins and minerals produced by nature. Whole grains are more nutritious, and consumption is associated with lower risk of several diseases.

Multigrain foods are made with more than one grain — but none may be whole grains. Because brown bread is often associated with being healthier than white bread, loaves labeled as multigrain may be dyed to appear darker.

Most lack nutritional value after the refining process. Eggs — particularly the yolks — have gotten a bum rap over the years for being high in cholesterol.

Research has shown that the cholesterol from eggs does not have a significant effect on blood cholesterol. Conventional wisdom today holds that moderate consumption of eggs is just fine.

What I like to tell my patients is that no food group should ever be off-limits, allergies being the exception, of course. Instead, make small and steady changes to your diet, incorporating a variety of fruits, vegetables, whole grains, protein, and healthy fats.

And, treat yourself every once in a while. Primary Care. Care options with MedStar Health. MedStar Health. MedStar Health Blog.

April 23, Share this. Medstar Facebook opens a new window Medstar Twitter opens a new window Medstar Linkedin opens a new window. Find Care Now. Find care now. Change Location Location. Urgent Care. Nearest location mi. Specialty Care. It's common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving.

Sorry, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to have an effect on weight loss. Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs.

They're also unsustainable, and any weight loss that may occur is a result of calorie restriction and likely will come back once you discontinue.

The — dietary guidelines for Americans recommend having no more than 2, milligrams of sodium per day. The average American consumes 3, milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals.

Limit the processed foods, and enjoy more fresh, home cooked meals. Many products labeled low-fat or fat-free contain added sugar or sodium to help make up for the loss of flavor when removing or reducing fat.

In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire as you may find yourself snacking soon after.

Always look at the nutrition label when choosing between fat-free, low-fat and regular. Pay attention to sugar and sodium content. Allie Wergin is a registered dietitian nutritionist in New Prague , Minnesota. Skip to main content. Posted By. Allyn Wergin, R. Diabetes Education, Nutrition.

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The Top 20 Biggest Nutrition Myths you should be in the clear," said Minno. These sugars are hidden not only in your beverages but also in savoury stuff, including deep-fried food. Live Well, Age Well Programme Stay healthy and active with FREE activities near you! Unsaturated fats, for example, may protect our health by decreasing the LDL bad cholesterol in the blood. They're also a key source of slow-release energy.
1. Eating healthy is too expensive.

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. TIP: Find ways to build short bursts of physical activity into your day. Use stairs instead of an elevator or escalator. Get off the bus one stop early.

Meet a friend for a walk, instead of a meal. Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes , can build large muscles.

Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle. TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

The National Institute of Diabetes and Digestive and Kidney Diseases NIDDK and other components of the National Institutes of Health NIH conduct and support research into many diseases and conditions. Clinical trials are part of clinical research and at the heart of all medical advances.

Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you.

Clinical trials that are currently open and are recruiting can be viewed at www. This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases NIDDK , part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.

Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts. The NIDDK would like to thank: Dr. Catherine Loria, Senior Scientific Advisor, Division of Cardiovascular Sciences, National Heart, Lung and Blood Institute; Dr. Richard P.

Troiano, CAPT, U. Public Health Service, U. Department of Health and Human Services. English English Español. Weight Management Binge Eating Disorder Show child pages. Tips to Help You Get Active Show child pages. Diets rich in salads and greens provide essential vitamins and minerals, fibre, and other substances that are important for good health.

When choosing to go with a salad, make sure you don't cancel out its healthiness by drowning it in salad dressing and sauces that are high in fat. Don't overdo it and add calories to the salad. Fact: No foods can burn fat. Fad diets such as the grapefruit diet require you to eat half a grapefruit at every meal with protein foods to reap the benefits of the fruit's so-called fat-burning enzymes for weight loss.

But while grapefruit has no fat, is low in calories and sodium, and is packed with vitamin C and fibre, it does not make you burn fat. Similarly, the cabbage soup diet leads people to deficiencies lack of a variety of vitamins and proteins and may make you dangerously undernourished and will affect your immune system.

The best way to get to a healthier weight is to eat meals that are balanced and varied while limiting foods high in fat, oil and sugar. Don't forget to increase your physical activities too.

Getting friends to join you in sports activities are a great way to be active and fun. Fact: Eggs contain a substantial amount of cholesterol in their yolks - about milligrams mg per large egg. Cholesterol is the fatty stuff in our blood that contributes to clogged arteries and heart attacks.

But labelling eggs as "bad for your heart" is connecting the wrong dots. Most healthy people can eat an egg a day without problems since the body simply compensates the cholesterol intake by manufacturing less cholesterol itself.

The chief heart-disease culprits are saturated and trans fats, which have a much greater impact on raising blood cholesterol, especially in people prone to such conditions family history of high cholesterol, for example. Just because you're young and healthy doesn't mean you should be eating three-egg omelettes every morning.

Your daily cholesterol intake should be less than mg. Fact: Various methods of cooking affect the food you're eating. Whether you're using a microwave, a charcoal grill, a fryer, or a solar-heated stove, the heat and the amount of time you're cooking affect the food.

The longer and hotter you cook a fish, the more you'll lose certain heat- and water-sensitive nutrients, especially vitamin C and thiamin a B vitamin. In fact, because microwave cooking often cooks foods more quickly, it can actually help to minimise nutrient losses.

Microwave ovens are devices in which energy travels in waves of heat that spread out as they go, that heats up the food from within. Microwaves, much like radio waves and energy waves, are very low-intensity forms of radiation unlike X-rays and gamma rays, which do pose health concerns.

Be aware, however, that some plastic containers that we use to microwave our food are not meant for microwaving, and may lead to plastic compounds being passed onto your food. Which is why you should only use microwave-safe containers.

Fact: Every time you eat, you jump-start your metabolism, since your body tries to process what you've consumed. Having various mini-meals throughout the day instead of fewer, larger ones make your metabolism shift into a higher gear more often - and burns a few more calories.

On the other hand, fasting or consuming only liquids does not help your body eliminate excess fats or toxins. In fact, skipping meals usually breakfast does not mean weight loss. Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day.

This is because skipping a meal makes you feel hungrier and pushes you to overeat at the next meal and pays less attention to your satiety cues. The best bet is to eat well-balanced, well-timed, and well-proportioned meals with fruits and vegetables that best fit your body's needs and requirements.

Fact: There are many different types of fats. Some of them are an essential part of your diet, others should be completely banned from your shopping cart. Unsaturated fats, for example, may protect our health by decreasing the LDL bad cholesterol in the blood.

Saturated fats from meat and dairy products have been shown to raise total and LDL bad cholesterol levels. Meanwhile, trans fats, not only raise total and LDL bad cholesterol but also lower HDL good cholesterol.

Trans fats lurk in all kinds of processed foods, from French fries to cookies.

Video

The Myths About WEIGHT LOSS \u0026 How To Actually BURN FAT To Heal The Body - Dr. William Li

Nutrition misconceptions explained -

Current evidence does not support that soy consumption is harmful to people. The exception may be people who are allergic to soy. Concerns have been raised about the relationship between soy and certain health issues. High doses of plant estrogen in soy called isoflavones have been found to stimulate breast tumor cell growth in animal studies.

However, studies do not indicate a link between soy and breast cancer in humans. Studies also show consuming soy products, such as tofu, tempeh, edamame, miso and soy milk, may have a protective effect toward breast cancer risk and survival.

Soy products also contain nutrients that can help reduce the risk of heart disease, including high quality protein, fiber, vitamins and minerals. Soybeans are low in saturated fats compared to animal sources of protein.

As a plant-based source of protein, soy foods can be part of a healthy vegetarian diet, according to the Dietary Guidelines for Americans. Parr adds. The term organic refers to the way agricultural products are grown and processed.

In the United States, produce labeled certified organic must be grown without the use of synthetic pesticide, bioengineered genes, petroleum-based fertilizers and sewage sludge-based fertilizers.

While there is some evidence that organic produce has potential health benefits, there are no definitive conclusions that organic is better. When compared with conventionally farmed produce, organic produce has the same vitamins, minerals, antioxidants, proteins, lipids and other nutrients, as well as the same number of calories.

Simply put, the health benefits of organic food are still unclear. If the decision to buy certain produce comes down to price, Dr. Parr says both organic and non-organic produce are nutritious and beneficial to your health. However, if your main reason for buying organic is to limit exposure to pesticides, the extra cost will be worth it.

For more information, check out the annual list of the 12 crops that feature the highest amounts of pesticide residue, termed the Dirty Dozen. The Clean Fifteen list refers to 15 crops that have the lowest levels of pesticide contamination, including avocados, sweet corn and pineapples.

Not all processed foods are created equal, says Dr. Whole foods blended in a food processor are still the same food. Some processed foods are good for you, such as nut butters, canned light tuna packed in water and plain flash-frozen fruits and vegetables. Multigrain and whole grain are not the same.

Whole grains consist of the unrefined grains whose components — the bran, germ and endosperm — are still intact along with all the fiber, vitamins and minerals produced by nature.

And, treat yourself every once in a while. Primary Care. Care options with MedStar Health. MedStar Health. MedStar Health Blog. April 23, Share this. Medstar Facebook opens a new window Medstar Twitter opens a new window Medstar Linkedin opens a new window. Find Care Now.

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Boost your soy protein intake by eating things like tofu, tempeh, soy milk and edamame. Caroline Kee is a health reporter at TODAY based in New York City.

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On The Show Shop Wellness Parents Food Life TODAY Plaza. By Caroline Kee. So which nutrition myths need to be ditched immediately?

Among the sea Nutritoon information regarding Nutrition misconceptions explained Nutritiln a tide of inaccuracies. Let's debunk a few common Ntrition so you Nutrition misconceptions explained Nktrition more confident about your food choices. Nutritiin you Glycogen replenishment for endurance athletes Boost your workout with nutrition Performance enhancement or explaijed intolerance, you don't need to avoid gluten, which is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches are often added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and nutrition facts to make sure you are choosing a healthy option.

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