With the world-changing, the nutrition fads and advice are also changing.
In such constant changes, one must be sure about the nutrition advice he is following.
The reason why we say so is the vast access to the internet that people have these days.
Internet brings in a huge rife with misinformation and guides people towards wrong diet tips.
Thus, it is quite important to have the right diet knowledge and stay away from all sorts of myths!
However, the question is how to know if the diet tip you are following is right or not?
Well, we have the answer!
Here in our blog, we pick up 15 of the most common nutrition myths and facts that people often believe to be true.
In the following sections, you will not only be coming up with the best nutrition guide but will also get through the top 15 biggest lies of mainstream nutrition that you thought were actually true.
Apart from this, the blog will also help you form a better perspective towards nutrition which will help you identify certain myths yourself.
With that being said, let us dive deeper into the blog to access some great information.
15 Nutrition Myths Debunked – Let Us Beware Of The False Nutrition Facts!
Scrolling through Instagram or Facebook might have already brought to your notice the trendy reels showing people following amazing nutrition routines.
But how many of these routines should you follow? How many of these are actually true?
To help you with such answers here are the 15 myths related to healthy nutrition.
#1. It’s just the calorie count that matters in weight loss!
Weight loss is not just about burning more calories than you actually intake.
There way many more things that contribute to weight gain and prevent you from losing weight.
For example, hormonal imbalances are the major contributors to weight gain.
Thus even if you take care of your calories, hypothyroidism might not let you win the journey.
Apart from this, there are many more reasons like metabolic adaptations, medications, and genetics that turn out your weight loss journey a little complicated.
Thus instead of going in for only low-calorie food pay focuses on nutrition and proper diet.
#2. High-fat foods are unhealthy and make you fat
One of the most common myths that are now being put to rest is that high-fat foods are unhealthy.
People often tend to follow a low-fat diet as they feel it will be beneficial for their health.
However, dietary fat is very important for health and a low-fat diet has been linked with more risks of health than benefits.
In fact, diets with high fat have been proved as effective as low-fat diets, perhaps more beneficial as they don’t cause any health risks.
However, overconsumption of anything can be hazardous and so does the overconsumption of a high-fat diet is.
#3. You must eat small and frequent meals to be healthy
People on a mission of weight loss often believe in eating small and frequent meals throughout the day as they feel it will boost their metabolism.
However, science says that as long as your body is healthy you don’t need to pay any special attention to your frequency of eating.
Thus, it is not at all essential for your weight loss journey unless you are falling short on energy.
However, people suffering from diseases like coronary disease, diabetes, and ladies who are pregnant must follow this routine.
#4. White potatoes are unhealthy
White potatoes are put under the unhealthy category by people following weight-loss diets.
However, the fact says that white potatoes are high in nutritional value and form a healthy part of the diet.
But overconsumption of white potatoes can definitely lead to weight gain on the other hand complete negligence of potatoes in your diet might risk nutrition deficiency.
White potatoes provide you with many nutrients like potassium, Vitamin C, and fibers.
Apart from this, they are also more filling than other carbohydrate sources like rice and pasta.
Hence you must include it in your diet whether you are planning to lose weight or not.
#5. Probiotics are healthy for everyone
Probiotics are one of the most famous dietary supplements.
However according to nutrition myths dietitians that some people might not benefit from probiotics.
Moreover, some people’s digestive systems are resistant to probiotics, and taking probiotics supplements might cause negative effects for their gut bacteria.
Apart from this, bacterial overgrowth in your intestine because of the usage of probiotics might lead to bloating, gas, and side effects.
Many studies have also claimed that usage of probiotics after an antibiotic treatment might hamper the structure of gut bacteria.
Thus you should always be conscious about the usage of probiotics.
#6. Carbohydrates make you gain weight
Fat and carbohydrates are two macronutrients blamed for weight gain and heart diseases.
Carbohydrates on the other hand have some more blame for causing obesity, diabetes, and other such disorders.
However, the fact is that taking a moderate amount of carbs provides your body with high fiber, vitamins, and minerals.
Thus carbs present in starchy root vegetables, grains, and legumes will only help you and not harm you.
For example, a Mediterranean diet that contains a balanced mix of high fiber carbs produced from healthy fats and proteins has a lesser risk of obesity and diabetes even though it contains carbs.
However, if you choose to go for processed foods or foods like cookies and pastries for your carbs they increase your weight as well as the risk of diseases.
#7. Eating meat is necessary to build muscles
This has been a common myth that eating meat is the only way through bodybuilding.
But the facts are changing as the benefits of veganism are getting popular among athletes as well as the mainstream public.
Many bodybuilders swear by their vegan diet that can build strength and muscles.
The plant-based diet is basically well focused on giving you the right balance of nutrients and energy.
In particular, it lays special focus on sources of calcium, Vitamin B complex, and plant-based proteins.
This diet will not only help you build huge muscles but will also keep your overall health fit and good.
#8. Alcohol is a BIG NO for a healthy lifestyle
Many pieces of research have announced alcohol when taken in excess is a gun for your good health.
But an occasional drink is not a blockage or harm to your bodybuilding or weight loss goals.
According to studies, people who drink moderately do not hamper one’s overall fitness. However, drinking too much might interfere with your workouts.
Similarly, alcoholic drinks won’t affect your diet if you are following a moderate pattern.
Apart from this, there is also evidence that supports the health perks of drinking low amounts of alcohol.
According to this evidence, light drinkers tend to have better physical and cognitive health.
#9. Alkaline foods are good for health
Alkaline foods mainly work by modifying the pH balance of your body and thus delivering benefits for your weight loss.
However, according to experts, it’s not a good idea to alter the pH of your body.
Your body naturally maintains the pH level of your blood, and if it’s not maintained the results could be fatal.
The diet might benefit you as some of the fruits recommended under the diet are good for health. Moreover, it suggests drinking more water which is obviously good.
However, the overall diet might not benefit you much as it does not do what it claims of doing.
#10. Some diets can completely prevent diseases
With the world going conscious of the food they eat because of the global pandemic, it is important to check out this myth that some food can be a complete disease preventer.
Just by cutting out on the processed and packaged foods, you cannot cut out the diseases completely as the body does not work that way.
Well going for healthy foods is definitely a good idea but no superfood can completely protect you from a contagious disease.
Instead of going for superfoods or super diets try focusing on a balanced diet with balanced nutrients level as this will protect you from chronic diseases.
#11. Zero-calorie sugars are good alternatives for sugars
Sugar has been associated with many risks to your health like heart diseases, obesity, and tooth decay.
But according to researchers, artificial sweeteners are no less behind than sugar.
Many sweeteners claim to be zero-calorie but still pose threat to your heart, liver, teeth, and other such diseases caused by sugar.
Moreover, such sweeteners can increase your cravings for sweets and can also be 700 times sweeter than the actual thing.
A study has also stated that the health risks of sugar substitutes are equal to the risks of a natural thing.
Thus, the idea behind taking artificial sweeteners is not pretty good and you must drop it.
#12. Loaded Teas are good energy boosters and weight loss enhancers
Loaded Tea stole the show back in May 2020 with the neon-colored drink coming up as stories from everyone’s Instagram handle.
The drink claimed numerous benefits like boosting metabolism, burning fat, and many more.
But it is nothing more than a common myth among the popular myths about nutrition.
While the drinks already existed from the 2000s but they got popular in 2020!
However, according to experts, there is no such evidence behind the loaded tea being effective in enhancing fat loss and metabolism.
Moreover, it is also regulated and has many artificial components that can cause health side effects.
Thus buyers need to be aware of the content of the product and not trust any random Instagram promotion.
#13. Intermittent Fasting is the best way to lose weight
Intermittent fasting has come out to be one of the best dieting friends of people looking forward to losing weight.
It is a dieting plan where food intake is limited to a set time period each day. Many studies show how effective it is.
But according to a study, fasting in no way boosts weight loss or other metabolism factors. Thus, in such cases, weight loss during intermittent fasting might be because of other reasons.
Thus, intermittent fasting is not a prominent contributor to your weight loss journey.
#14. Eating disorders affect only women
Many people have this common belief that eating disorders only affect women and not men.
However, facts state that eating disorders also affect men of all ages.
Moreover, more than 30% of the adolescent men in the US show eating disorders as they are unhappy about the way their body looks.
However, the effects of these eating disorders are different among men and women.
#15. High cholesterol fats are unhealthy
Foods with cholesterol levels pretty high have got a bad reputation because of the poor effects cholesterol has on the body.
However, facts state that there are only some people who are more sensitive to cholesterol than others, while cholesterol-rich foods can be included in a healthy diet.
In fact, foods with high cholesterol enhance your feeling of fullness and provide important nutrients that other foods lack.
Conclusion | Nutrition Myths
Nutrition myths are the most common and trending myths all across the world.
This is because of the widespread technology that brings in every piece of information to the fingertips of users.
With the internet and social media accessible to everyone, myths spread like fire and mislead every individual.
But the question here is how to know if the facts you are reading on the internet true or not?
Well, above we have the blog tackling myths about nutrition to help you stay conscious about nutrition controversies 2021.
With this being said, we have come to the end of our blog hoping that it proves to be useful to you.
FAQs
What are the steps of nutrition to stay away from processed food?
There are very simple ways to keep the nutrition supplies healthy and stays away from the processed food. Here are the steps:
- Spend more time within the fruit section of the grocery stores
- Make a habit of reading the nutrient label
- Cut off the intake of the sugary drink
- Balance the macronutrient ratio
- Plan occasional cheat meals
- Make your healthy meal planning
- Don’t eat leftovers
What are the foods that you must not eat?
There are many foods that you must not eat if you want to stay healthy:
- Sugary drinks
- Pizzas
- White bread
- Fruit juices
- Sweetened breakfast cereals
- Fried food
- Pastries, cookies, and cakes
- French fries and potato chips
- Junk food
What is a nutritional fad?
Fad diets are usually nutritional diets that promise dramatic results. Usually, these diets are not healthy and don’t offer long-term weight loss results. In fact, some diets result in dangerous effects instead of offering you weight loss results.
Some of the facts that it claims are:
- Promises weight loss without exercises
- Focuses on various food combinations
- Most of its claims are based on transformation pictures
- Quite expensive
What are the most common fad diets?
Fad diets are extremely popular for weight loss, as they promise weight loss and some other health benefits.
Mostly these fad diets don’t work but some of the following diets are results worthy:
- Atkins diet
- South beach diet
- Vegan diet
- Ketogenic diet
- Paleo diet
- Zone diet
Is wheat bad for your health?
There are myths that wheat is bad for health but that is not true as it’s just a myth and not a fact. Usually, some people are wheat intolerant while for others wheat is a good source of nutrients. Wheat provides a rich source of fibers, essential vitamins, and minerals. Moreover, there are gluten-containing foods like wheat, rye, and barley which are essentially good for health.