10 Common Nutrition Myths Science Has Debunked

Nutrition
When it comes to nutrition, there has been a tangled web of myths that have been passed down from generation to generation. With all the hearsay that people hear, no one really knows what nutrition myths are true and which ones are just false information. Although there has already been new advancements in the science of nutrition, the myths that have been passed down don’t seem to be going anywhere at all. It seems like many individuals still believe those unclear facts instead of believing good old scientific explanations. If you are a nutrition or diet junkie and you always want to be updated with the new dos and don’ts in dieting, you should know the correct facts regarding the science of proper nutrition. Do yourself a favor and open up your mind for just a few minutes, so that you can absorb all this new information. You may find out that the nutrition myths you have always believed are true, are, in fact, completely wrong.

1. To Be Healthy, You Need A Diet High In Whole Grain Carbs, But Low In Fat

eating low fat foodsA few years back, you may have heard about the diet that involved eating low fat foods while increasing your carbohydrate intake. If you still follow the same the diet, but still haven’t noticed any weight loss or healthy results, then you must admit, you could be doing something wrong. At the time this diet emerged, there was no single study that this habit of eating could actually promote weight loss or prevent medical illnesses. However, in this day and age, we are bombarded with high-quality research studies about low-fat and high whole grain diets. One such study was even dubbed the largest nutrition study in history by the Women’s Health Initiative. The studies revealed that this diet didn’t produce any weight loss and couldn’t reduce the risk of heart disease and cancer. Unless you are taking some type of human growth supplement such as GenF20, this diet doesn’t have a capability to produce the results that you are aiming for, especially if you aren’t doing some sort of lifestyle changes, too. Exercise and the right balance of healthy fats, whole grains, fruits and vegetables was the right path to go, and it still works.

2. Cut Down On Salt Intake To Reduce The Risk Of Strokes, Heart Attacks And High Blood Pressure

Up until now, this myth is still circulating the streets. Instead of reading research studies about salt and its link to heart diseases, many people just believe what they hear from other people. reducing your salt intakeThese people probably don’t know what they are talking about. It may be true that reducing your salt intake could possibly lower your blood pressure by around 1 to 5 mmHg, although it doesn’t have an effect on strokes and heart attacks. Then again, there is a certain type of hypertension that is sensitive to salt, which you might have to take into consideration regarding this myth. You have to keep in mind that lowering your salt intake could have some effect on your blood pressure, which Is still a great benefit for your body. The key is, eating salt in a balanced formula, not too much and not too little, is the best thing for most people to do.

3. To Increase Your Metabolism, Eat Small Meals Throughout The Day

In many fitness and diet magazines, you will often see in the weight loss tips to eat small, frequent meals throughout the day to boost up your metabolism. It may make sense that the more you feed your metabolism, the faster that is works and digests. However, many scientific studies suggest that eating the average two to three meals a day has the same effect, in terms of calories burned, as eating five or six small meals. Although it varies from person to person, it”s not true that it can affect the calories you burn. Studies have shown that eating more meals throughout the day could actually increase the abdominal and liver fat, especially with a high calorie diet.

4. Don’t Eat Egg Yolks, Because They Lead To Heart Disease

egg yolksAre you one of those believers that egg yolks are super high in cholesterol and could lead to heart illnesses? If you are, you may have to reconsider that thought. Eating cholesterol in the diet really doesn’t have much effect on a person’s blood cholesterol, at least that’s for most individuals. Studies have shown that eating whole eggs could boost your HDL, or “good” cholesterol. They won’t actually increase your risk of heart conditions. A little fact to keep in mind, though, is if you are a diabetic. In that case, you should stay away from eating too many eggs throughout the day. Studies have shown that there is an increase in heart attack risks in those who have diabetes. So, if you are a diabetic, it is best to control your egg eating, however, you should focus on eating whole eggs, because they are filled with vitamins and nutrients.

5. Increase Whole Wheat Intake For Better Health

Whole wheat grains have always been known to be part of an essential balanced diet. However, wheat changed in the 1960’s, because of genetic tampering. The “new” kind of wheat is actually less nutritious compared to the old varieties of wheat. Unless you go back in time and buy whole white grains, of course. However, since most of the grocery stores today contain new whole wheat variations, you have no choice but to accept what your local grocery store is selling. Modern wheat could raise cholesterol levels and also cause inflammation in the body. Studies have shown that the wheat available today could cause symptoms, such as tiredness and pain, as well as bloating in those individuals that are diagnosed with irritable bowel syndrome.

6. Drinking Coffee Is Bad For You

drinking coffeeFor the longest time, many people have avoided drinking coffee because they thought it was unhealthy. The reason behind those unhealthy thoughts is because of the caffeine it contains. However, many studies show that coffee could actually provide many health benefits for the body. So, if you didn’t know, coffee is one of the best antioxidants. It has outranked both vegetables and fruits put together. Besides being an excellent source for antioxidants, those who drink coffee also have a low risk for developing depression, Parkinson’s, Alzheimer’s and type II diabetes. Many coffee drinkers have also been known to live longer compared to those who don’t drink coffee at all.

7. If You Want To Lose Weight, Don’t Eat Any Fat Whatsoever

It does make sense, right? If you want to shed some fat, you have to stop eating fat. Although it may sound logical, it really does depend on the context. If you focus on a diet that consists highly of carbohydrates and fat, it could make you fatter, but not because of the fat that it contains as an ingredient. Diets that are low in carbs and high in fat tend to lead to more weight loss compared to low-fat diets. You also have to consider the fact that there are good fats and bad fats. Avocado, for example, contains good fat, while bacon fat is more of the bad fat. Make sure to balance out your fat intake, and try not to restrict it fully, because your body still needs it.

8. Consuming A High-Protein Diet Will Damage Your Kidneys

This is a myth that many individuals still believe, up until this day. It may be true that those people who have kidney problems should really lower their protein intake drastically. However, healthy individuals don’t have to cut back on eating protein. There have been many studies that show that those who eat large amounts of protein are completely safe. So don’t have to worry about damage to your organs, especially your kidneys, if you happen to eat a lot of protein. The fact of the matter is, those who consume high amounts of protein could actually lower their risk of high blood pressure and also fight off type II diabetes, which are the main risk factors for kidney damage. Even so, doctors continue to advise their patients consume a balanced diet of protein, carbs, fiber and fats.

9. Dairy Products Will Make You Obese

Another myth that has been passed around is that high-fat dairy products are high in calories, which means that you should avoid them in order to lose weight. For that very reason, many people opt for low-fat dairy products, so that they don’t gain any weight. Makes sense, right? Actually it doesn’t. Studies don’t support the belief that eating low-fat dairy foods lowers the risks of obesity and heart conditions. In those countries where cows are grass-fed, eating their products has lowered the risk by 69 percent for developing heart illnesses. This type of dairy product has essential fatty components necessary for maintaining a healthy weight. Of course you have to make it balanced and not too much of it.

10. All Calories Are Created Equal

reduce your appetiteSomething that you have to keep in mind is that all foods have diverse metabolic pathways and have different fat burning effects. A diet that is high in protein could increase your metabolic rate by at least 80 to 100 calories in one day and could even reduce your appetite. A study has shown that a high protein diet could lower a person’s calorie intake by at least 400 calories per day and thus making them lose more weight. Keep these facts in mind, especially when it comes to trying to keep your body healthy. If you believe most of these myths, you might want to consider rethinking what you believe when it comes to nutrition. If you want to be healthy, eating a balanced diet while exercising at least three to four times a week is what really works over the long run. Being mindful of what you eat, and staying dedicated to an exercise regime, as well as taking human growth hormone supplements could be useful for you, too.

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