The way we access information has changed a lot in recent years and controlling false information is one of the biggest challenges today.
Communication has reached a new height in the age of the internet and you can see information is flooding all around. Surprisingly all the information spread across the internet and social media, are not accurate and you are consuming misinformation, of which you are completely unaware till date.
Misinformation about anything, be it nutrition or health can lead to adverse effects and if you are used to reading articles about nutrition online, you must have consumed several lies unknowingly. In this article, we will expose 20 most popular nutrition myths commonly followed in our society, and you should not miss it.
Here is 20 most popular Nutrition Myths
- Foods Containing High Fats Are Not Healthy
Some people tend to avoid foods containing high fats assuming these are not good for health, and this fear mainly results from the brainwashing that makes you believe in vague things. You can avoid high fat, but don’t think it will beneficial for your health.
People, who believe in this theory, are mostly unaware of how a low-fat diet possesses additional risks like metabolic syndrome, increased triglyceride or insulin resistance that are undesired for optimum heart health. Dietary fat comes among the most essential components that are crucial to good health, and cutting high-fat foods will never help in availing additional health benefits.
Even if you are focusing on weight loss, foods containing a higher amount of fat are considered to be more effective compared to a low-fat diet; isn’t it interesting? Too much of anything can negatively impact on our body, and hence you need to understand where the fine line lies actually.
Gist: All foods that are high in fat are not bad for health. A high-fat diet can turn out to be healthful and this is just another misconception that needs to be busted.
- Calories In And Calories Out Is The Most Significant Thing In The Process Of Weight Loss
The theory of calories in and calories out is very popular among fitness enthusiasts, and they believe this is the most vital part when it comes to losing weight. In general, trainers inject the idea in the brains that burning increased amount of calorie than your intake is the most important part of weight loss, but it is not true completely.
If you take a look, you will understand that calorie doesn’t play the most vital role during the process. In case you are not able to lose weight despite following a low-calorie diet, it might be hormonal imbalance, metabolic adaption, genetics, hypothyroidism or use of specific medication that is making the process tougher for you.
The theory of calories in and calories out fails to focus on the necessity of diet quality and sustainability during the process, and it only emphasizes the calorie instead of nutrition. As a result, trainers suggest individuals take foods that are not rich in nutrients and sometimes, it affects the body adversely.
Gist: The theory of calories in and calories out is very popular in the fitness industry, although it is irrelevant. In reality, factors like medical conditions, genetics or metabolic adaption can slow down the process of weight loss and this is the first misconception circulated in the society.
- Frequent Eating In A Small Amount Is Good For Health
A lot of people recommend to break out the conventional meal pattern, and they advise people should eat frequently in small quantity so that it leads to numerous benefits. Although it is true that this trick helps in weight loss and boosting metabolism, it doesn’t mean everyone must follow it.
A healthy person doesn’t need to take a frequent meal, as he is capable of meeting the energy needs. Frequent meals are ideal for those, who are suffering from certain medical conditions like pregnancy, diabetes, malnutrition, coronary artery disease or irritable bowel syndrome, and there’s no need to adapt it unless it is necessary.
Gist: Switching to frequent meals in small quantity won’t promote weight loss, and this diet is only for those with certain medical conditions.
- Breakfast Is The Key Factor To Define Optimal Health
Gone are those days, when breakfast was considered as the foremost factor to define the health. You might have heard elderly people saying breakfast is important to begin a healthy day, and this is natural because they have grown up listening to the importance of breakfast for overall wellbeing. Recent studies have proven that there is no connection between breakfast and health, and you don’t need to be serious about it.
If you take a look, you will find studies claiming skipping breakfast can help individuals in reduced calorie consumption, and intermittent fasting will result in several health benefits such as a decrease in inflammatory markers and improved blood sugar control. It is important to understand that this practice is only for grown-up individuals, and teenagers shouldn’t be encouraged to opt for it as they tend to have increased nutritional requirement.
If you are habituated with daily breakfast, that’s fine, but it is not a dire need for a person who doesn’t take breakfast regularly.
Gist: Breakfast has nothing to do with the improvement of health, and you should not believe in false statements.
- Macronutrient Ratio Is More Vital Than The Quality Of Diet
Fitness enthusiasts often talk about the necessity of macronutrients, and it is because their trainers have injected this thought. The macronutrient is indeed necessary but there is no reason to think that it is the only thing that matters in the diet. Followers of this belief, often forget to emphasis on the quality of foods, which is imperative.
Processed foods and protein shakes are presently dominating the fitness industry, and it is a bad indication. While focusing on losing weight, people are devaluing factors like vitality, metabolic health, lifespan and overall well-being, and this is leading us to potential danger.
Gist: Despite macro ratio in food plays a role in regulating health, you shouldn’t pay too much attention to the same, rather you should be focusing on the quality of foods.
- Non-Nutritive Sweeteners Are Good For Health
The present generation has grown interest in low-carb, low-fat, sugar-free and low-calorie foods, and non-nutritive sweeteners came in the forefront of popularity as an outcome. Although modern science has proven that the intake of added sugar may lead to several health problems, we don’t know how people can believe such things when they already got a brain.
There are several instances, where the intake of added sugars has lead individuals to experience blood sugar deregulation and increases the risk of type 2 diabetes. If you are taking non-nutritive sweeteners, it’s better to stop it immediately, so that you can actually focus on the health.
Gist: NNS or non-nutritive sweeteners are bad for health, and it can lead to several diseases.
- Fat-Free Foods Are Ideal For Overall Wellbeing
The present generation is crazy about low-fat foods, and you can see various products being labelled as fat-free or low-fat attracting specific target audience while these are actually bad for health. Individuals, who are looking for an effective alternative to get rid of excess body weight, are mainly befooled, and you should be careful about it.
Experts have revealed how some low-fat foods contain added-sugar compared to regular-fat counterparts, and it only harms instead of giving desired health benefits.
Gist: Unhygienic diet foods must be avoided if you want to get rid of excess fat. Regular foods are way better than the so-called low-fat items, and you should not forget it.
- White Potato Is Bad For Health
You must have seen a lot of people who avoid white potatoes just because it is unhealthy. Even fitness experts often label it as unhealthy food, which is a lie. If you are a health-conscious person, you must be aware of the fact that too much of anything is bad for our body and, too much intake of white potato may help in gaining weight.
If you take a look at the nutritional value of white potato, you will be surprised to know that it’s a great source for fibre, vitamin C and potassium, and it is easy to digest as well. White potato is also a great source for carbohydrate, and you can include it in your daily diet without any fear.
Gist: White potatoes are not bad for health. Unless it is fried, roasted or baked potato offers many nutritional benefits.
- A Low-Calorie Diet Is A Secret To Weight Loss
Some fitness trainers recommend switching to a low-calorie diet for instant weight loss; however, it can lead to metabolic adaption if you cut too much calorie from the diet. Although it is helpful in some cases, there is no need to think this is the best way to get rid of excess body weight.
If you opt for a low-calorie diet, it will surely help in weight loss, however, it may lead to alteration in fullness hormones, increased hunger and sudden decrease of metabolic rate. People, who follow a low-calorie diet, mostly fail in long-term weight maintenance and hence you should think about following it.
Gist: Low-calorie diet makes long term weight management tougher, and hence this is not a good way for weight loss.
- An Investment In Supplements Always Goes To The Ashtray
Supplements are the most important part of a nutrient-rich, well-rounded diet, but some people think it doesn’t worth the investment. Supplements are really helpful for people when it is used correctly.
In many cases, people who take specific medicines such as proton pump inhibitors, statins, anti-diabetic and birth control medication or suffer from type 2 diabetes, are likely to experience significant changes after taking supplements. Examples show supplements of B vitamins and magnesium is highly beneficial for minimizing the risk of heart disease and diabetes-related disorders. You can conclude that supplements are especially helpful for people who are over 50, or on a restrictive diet, or having genetic mutations.
Gist: Supplements play a crucial role to define health for many. Certain factors like age, medical conditions, medication are generally considered while prescribing supplements.
- You Cannot Improve Bone Health Without Calcium Supplements
The invention of nutrition supplements has made us more dependent on them. Over the years, the demand for calcium supplements has skyrocketed. However, you will be shocked to know that recent studies have revealed, it increases the risk of heart disease, which you will get in return of improved bone health.
If you are truly passionate about health, it will be better to stick to natural dietary sources of calcium rather than supplementing it. There are plenty of calcium-enriched foods, and you should be focusing on that.
Gist: Calcium supplements increase the risk of heart disease, and it is better to choose a natural dietary source of calcium, in case of deficiency.
- Skinny People Are Healthiest People
You don’t have to be skinny in order to be healthy. If you want to stay healthy, you should be focusing on a good diet and active lifestyle to gain control of body fat percentage and body weight. Obesity is one of the most common health problems in today’s society, and it is advantageous if you pay attention to your lifestyle and diet before it’s too late.
Gist: A healthy diet and active lifestyle can help you to stay fit and healthy. Gaining weight, of course, increases the risk of diseases but that doesn’t mean one needs to be skinny to be healthy.
- Juices And Smoothies Are Always Nutritious
Juices and smoothies are often included in your diet chart during fitness training as it provides necessary minerals, vitamins and antioxidants to your body. However, some juices and smoothies contain a high amount of calories and sugar, which may lead to weight gain. It can lead to experience adverse effects like blood sugar deregulation or tooth decay. It is important to check the nutritional value so that you can choose the right one accordingly.
Gist: Packaged smoothies and juices are spiked with calories and added sugar, and you should be more cautious while buying products. The best option is to make juice from fresh fruits and vegetables.
- Fibre Supplements Can Be A Great Alternative To Fibre-Rich Foods
Supplements are helpful, but they cannot be a great alternative to natural dietary sources. Fibre supplements are very popular nowadays, and fitness enthusiasts are the primary target of these products. Natural foods that are rich in fibre are way better than supplements, and you should try including these foods in your diet so that you won’t have to rely on the supplements.
Gist: Although supplements are great, it should not be considered as an alternative to natural food.
- Losing Weight Is Very Easy
If it’s your very first day at the gym, your trainer may say losing weight is very easy, but trust me, it’s not that easy as it sounds. Supplements manufacturers are befooling customers with before and after pictures, and it is not easy to get rid of the excess weight that you have accumulated over the years.
To be frank, one must understand losing weight is a gradual process and it requires dedication, hard work, patience, consistency and determination in order to reach the goal.
Gist: Losing weight is a difficult process, and it takes time. If someone has told you that losing weight is very easy, be careful.
- Everyone Is Likely To Be Benefitted From Probiotics
When it comes to the most popular dietary supplements, probiotics come first in the queue. Probiotics have been marketed as friendly bacteria but everyone may not be benefitted from the same.
Some studies have shown taking probiotics through supplements can negatively affect the gut bacteria. Apart from this, bacterial overgrowth in the intestine can lead to gas, bloating and other adverse health effects. These examples indicate probiotics require personalization otherwise it may negatively impact.
Gist: Although probiotic supplements are helpful, everyone may not be benefitted from the same, and there are examples, where the intake of probiotic has lead to negative outcomes.
- Say No To Food Containing High Cholesterol
Cholesterol has a bad reputation in the world of fitness and everyone thinks, intake of foods containing a high amount of cholesterol is not only bad, but it can negatively affect the heart health in the future. However, foods that contain good nutritional value and high in cholesterol can be added in your diet.
Certain foods like full-fat yoghurt or eggs contain a trace amount of cholesterol. But it will boost up health by providing essential nutrients.
Gist: you don’t have to stop consuming all food containing a high amount of cholesterol, because some high-cholesterol foods are indeed healthy for your body.
- Food Tracking Is Important
When it comes to weight loss, many people are obsessed with food tracking. It may sound weird but they literally track everything whenever they eat something. If you get an idea about food tracking, you will see that food tracking is quite effective to check progress, but often it turns into obsession and it can lead to a disordered tendency of food intake.
Gist: Food tracking is not mandatory, even if you are a fitness enthusiast. Tracking calorie can result in weird eating tendencies and hence it must be avoided.
- Only Women Suffers From Eating Disorders
If you have ever heard that only women suffer from eating disorders, we must tell you adult and adolescent men are not safe from the risk. Some studies prove eating disorders equally affect both men and women, and you should not believe in such nutrition myths.
Gist: Not only women, but men are also affected by eating disorders, and today you can opt for various treatments for the same.
- Intake Of Carbohydrate Results In Weight Gain
Some people are afraid of taking carbohydrate assuming it will promote weight gain, and lead to many adverse health conditions such as obesity and diabetes. However, if you take a close look, you see the moderate quantity of carbs containing necessary minerals, vitamins and fibre are good for health.
Instead of avoiding carbs, you should be focusing on the dietary pattern so that you can include high fibre foods for protein and healthy fats. The same will reduce the risk of certain diseases like diabetes, cancers, obesity and heart disease. Some foods like sweetened beverages, cake, bread and cookies can lead to weight gain, and you should those foods as much as possible.
Gist: Carbs are important for your health. Instead of reducing carb intake, you should make a healthy carbohydrate choice so that you can get necessary vitamins, proteins and minerals.
These are 20 most popular nutrition myths in the nutrition world, and we hope it helps to break the misconceptions about food choices that you have believed for years. This type of misconception is accountable for opting poor dietary choices that can turn out to be hazardous in future. You must remember that knowledge is power, and now you have educated yourself with the right information. Hopefully, now you can prepare your personalized diet based on the suggestions.