Top 5 Myths in Nutrition
Have you ever read an article and wonder: « Is this really true or this is another scam or marketing strategy? »
Here in these blogs, we will be talking about the top 5 myths in nutrition and what are the facts.
- Eating a high protein and high fat diet will only make me gain muscle mass and prevent me from losing weight.
There is a common misconception that eating a high protein and high fat diet is only beneficial to athletes or people doing body building and will mainly cause muscle mass improvement. Although this is true, proteins and fats are essential components of the human body. They are the building blocks of every cell, make up your skin, organs, hair and nails, and transports essential nutrients thought the body. A protein and fat rich diet provides you with more satiety, therefore, you are less inclined to pick at food and fall into unnecessary snacking. You feel better supported throughout the day and improve your overall vitality and both physical and mental health.
- Eating eggs increases your cholesterol.
Eggs are a nutritious whole food which are an inexpensive source of protein and contain other nutrients such as carotenoids, vitamin D, B12, selenium and choline. When eating eggs, it is also important to pay special attention to the foods you eat alongside them such as, white bread, butter, salt, and/or processed meats like bacon or sausages, which are not so good for our hearts.
Based on a thorough review of the existing research, the overall evidence for the effect of eggs on blood cholesterol has been deemed inconsistent. While the evidence is not clear enough to say there is no association between dietary cholesterol and heart disease, it is also not strong enough to continue previous recommendations which limited egg intake to three per week. It is important to note that the cooking method is important in order to restore the quality of nutrients present in the eggs. Keep your eggs, either poached or medium cooked.
- Eating red meat causes cancer.
Recently, the World Health Organisation (WHO), has released a report saying that there was no direct and consequent link between cancer and the consumption of red meat. Rather, the way you cook your meat, and the preservation process has more impact on your health. Exposing meat to high-temperature cooking, such as grilling, causes several unhealthy chemicals to form. Two of them – heterocyclic amines, or HCAs, and polycyclic aromatic hydrocarbons, or PAHs – are known to cause cancer in animals, and are suspected to increase the risk in humans, as well. Furthermore, processed meat generally refers to meats (usually red meats) that have been preserved by salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation. Examples of processed meat include ham, salami, bacon, pastrami and some sausages. These include sausages, bratwursts, chorizo, frankfurters and ‘hot dogs’ to which nitrites or nitrates or other preservatives are added. Thus, research has shown that it is likely that a combination of mechanisms contributes to higher risk of colorectal cancer among individuals consuming high quantities of processed meat. Similar to red meat, processed meat is rich in fat, protein and haem iron, which can promote tumorigenesis. Processed meats are often cooked at high temperatures, which can lead to increased exposure to heterocyclic amines and polycyclic aromatic hydrocarbons.
So, while choosing red meat, it is better to go to your local butcher and buy a nice piece of steak rather than going for Deli meat.
- A detox program will make you lose weight
The aim of a detox program is to give your body a good clean and to reset to a healthier mode, for example, you have spent the Christmas holidays, indulging in the best foods and the best wine and champagne, and comes January, you feel a little low, your digestive system is a little sluggish. At this stage, your body needs a little boost in order to put things back on track. There is, however, this general misconception that a detox program is designed to make you lose weight, and although you will most certainly during one, you may also feel tired, hungry, irritated and frustrated if not done properly and wrongly advised.
It is important to consult a healthcare professional before jumping into one, as some blood tests may be required first.
- You HAVE to eat healthy to be healthy.
Of course, the saying that goes: « You are what you eat « rings true, however, as much as eating healthy is a very good start for better health, it is also very important to eat a balanced diet and to eat locally and in season. This may sound very confusing, but each meal should be composed of the right amount of proteins, fibre, good fats and carbohydrates. What may seem healthy for you, may not necessarily mean healthy for someone else. For example, one may enjoy having a green juice in the morning instead of breakfast, and someone else may prefer a full-on breakfast with eggs and avocado on toast. Although both are healthy, they may not be completely balanced as the juice may lack fibre and carbohydrates and the full breakfast may lack certain vitamins. Therefore, the main piece of advice is to have a plate full of colours with some protein, fat, and carbohydrate.