With all the information at your fingertips today. You would think that nutrition myths will not be as common as in our grandparents’ time. Unfortunately, the Internet is full of misinformation. It is difficult to know what is based on the evidence without reading the original research in person. The Top 5 Best nutrition myths of 2021.
Myths that use to be spry through word of mouth are now spreading like wildfire. Through social media, blogs, and even mainstream media. In the 24-hour news cycle, lengthy and difficult-to-read research. Journalists fighting for the latest virality, information is often release without verification.
Once we absorb data, we rarely think of challenging it; we treat it as fact. As an educational organization that only looks at the evidence. We took the time to find out the 21 nutrition myths that just won. “Go to hell. At the end of each section. You will find a link to a page that further explores the topic of that section through a large number of references.
Protein is bad for carbohydrates,
Fat is usually the culprit for various health problems, but the media does not always evade the third macronutrient. Protein is often accuse of damaging bones and kidneys. Let’s deal with these two statements one at a time.
Bone loss
The more protein in the diet, the more calcium in the urine. There are two reasons for this phenomenon:
- Your body extracts from its calcium storage (in the bones) to buffer the acid load caused by dietary protein. This led researchers to suggest that higher protein intake may lead to more bone loss.
- Most studies on protein intake and calcium excretion list dairy products as a source of protein. So higher urinary calcium may simply be the result of higher calcium intake (ie, more calcium intake), More calcium excrete).
Insufficient excretion
Subsequent studies have shown that dietary protein promotes the absorption of dietary calcium, and high protein intake “promotes bone growth and delays bone loss [and] low-protein diets are associated with an increased risk of hip fractures.”, You absorb more calcium from food, so there is less calcium in your stool.
After that, your body will excrete the calcium it does not need. So more calcium will eventually enter the urine, but not as much as excreted in the stool. Therefore, an increase in protein intake leads to an overall decrease in calcium excretion. Which indicates an increase in calcium retention.
Nevertheless, current evidence suggests that protein has a neutral or even protective effect on bones.
Kidney damage
Other studies have found that a high-protein diet increases. The glomerular filtration rate (GFR), which is a sign of kidney waste filtration. Some people think that an increase in GFR indicates that the kidneys are under excessive stress.
But subsequent studies have shown that a high-protein diet does not cause kidney damage. In short, randomized trials to date have not shown that. A high-protein diet can damage the bones or kidneys of other healthy adults.
For decades, fat was the enemy, but today there is a new scapegoat: carbohydrates. The breakdown of carbohydrates and insulin seems to become more and more popular year after year. Many people believe that the popular glycemic index and the little-known insulin index classify food as “unhealthy.”
However, existing studies have shown that, compared with a high-glycemic diet. A low-glycemic diet has no or only moderate beneficial effects on metabolic syndrome factors, even in diabetic patients. In addition, compared with other eating patterns, a low-glycemic index diet does not always control blood sugar better.
Similarly, the carbohydrate-insulin model theory of obesity believes that. Obesity is caus by carbohydrates and their insulin response, which is not support by good evidence. In 2017, a meta-analysis.
controlled feeding studies were published
Some of these studies are metabolic room studies, some are free-living studies but in each case. The researchers provide meals and they want to ensure that each diet provides a specific number of calories. Nutrients (in each study, their diet Calories and protein are equal. But fat and carbohydrates are not equal) So what is the result?
A low-fat diet leads to more fat loss (an average of 16 grams per day). Higher energy expenditure (an average of 26 calories per day). This will bring fat loss benefits to a low-fat diet, albeit “too little physiologically significant.”
These results are consistent with the results of long-term free-living randomized controlled trials designed to test. The effectiveness of diet in the real world (meaning participants are instructed but allowed to prepare their meals).
Meta-analysis shows that ketone, low-carbohydrate, and high-carbohydrate diets can cause similar weight loss. If it helps you eat healthier, eating fewer carbohydrates (especially processed carbohydrates) may help. But if reducing carbohydrates makes you full or feeling worse. If you can’t stick to your diet, you should consider other options.
If you want to lose weight, the important thing is not to replace fat with carbohydrates. Replace carbohydrates with fat, but end most days with insufficient calories.
Fat is bad for you
Eat fat, increase fat, right? For decades, the traditional way to lose weight has been a low-fat diet. But current evidence shows that low-fat and low-carbohydrate diets can lead to fat loss with insufficient calories and the same protein intake. weight.
In addition, although a low-fat diet is not inherently unhealthy. Avoiding all the fats in your diet can be dangerous. Because your body needs to consume at least some omega-3 and omega-6 fatty acids. As for saturated fats, they are the main drivers of cardiovascular disease-yes, this is just another myth.
In the final analysis, trans fats are the only fat that has been proven to be harmful to health. The trans fats produced seem to have a similar effect on blood lipids. But you don’t have to worry about the small amounts of trans fats naturally present in natural foods (especially dairy products).
The trans fats to avoid are by-products of partially hydrogenated oils-this type of trans fats used to be a common ingredient in processed foods. So common that the consumption of trans fats and more than 500,000 deaths from coronary heart disease (CHD) ) Related.
Only in 2010 was it implemented globally. The United States banned industrially produced trans fats in 2015. All products should have been phased out before June 2018, but manufacturers received an extension to July 2019.
This means that many products containing this type of trans fat are still on the shelves today. You may not even know it by looking at food labels, because the FDA used to allow products to be marked as 0 grams. A serving is less than 0.5 grams.
Egg yolks are bad for you
If the media is good at one thing, it is to keep you away from completely healthy foods. High-cholesterol foods can increase LDL cholesterol in most people, but on average, the degree is quite small. In addition, some micronutrients and other biologically active compounds in the egg yolk may interfere with the absorption of cholesterol.
Many studies have failed to find that the cholesterol of egg eaters will increase. More specifically, although a review of a cohort study (an observational study). It has associate increase cholesterol or egg intake in a dose-response manner with increase risk of cardiovascular disease (CVD) and all-cause mortality.
A clinical trial (a more rigorous study) found no association between eggs and cardiovascular disease. Except for some people who “overreact” to dietary cholesterol.
Red meat is bad for you
The absolute statement is why we have so many myths about nutrition. Cancer is particularly difficult to discuss absolutely. After all, almost everything we eat may be related to the development of cancer. But red meat has been listed as a possible culprit. Some compounds, such as polycyclic aromatic hydrocarbons (PAH) found in bacon, have been found to damage red meat. Genome, destroying the genome is the first step towards possible cancer.
Current evidence suggests that processed red meat, especially those that burn the most during cooking. It may increase the risk of cancer in people with poor diets and lifestyles. But if you eat red meat in moderation, exercise regularly, eat more fruits and vegetables, consume enough fiber. So don’t smoke, and drink alcohol in moderation. You don’t have to worry too much about the effects of red meat on cancer.
There is some evidence that eating large amounts of red meat or processed meat may increase the risk of type 2 diabetes and several other cardiometabolic diseases. But the quality of the evidence is low. However, if you want to be especially careful. You can limit your intake to three servings per week (one serving of beef = 3 ounces = 85 grams).