Top 8 Common Nutrition Myths Busted

Nutritional Myths
Editor's Note: This article has been recently updated with latest information and research studies.
 

There are so many nutrition facts out there, but many are myths. So, with all this information out there how do you know what to believe and what not to? Let’s take a look at 8 of the most common nutrition “facts” that people should NOT rely on.

Myth 1: All Calories Are Equal

This may hard to many but not everyone knows that all calories are NOT equal. 100 calories of vegetables have a very different impact on our body than 100 calories of any processed food.

The nutrient density and side effects of these different foods can impact our energy, mood and health.

Our hunger, hormonal, and metabolic health varies depending on our caloric intake. For example, the thermogenetic effect of varying foods can change dependent upon macro and micronutrients of the foods; not the number of calories.
In short, different energy requirements are needed to digest, absorb and metabolize different nutrients.

Protein has a much higher thermogenetic effect than fat and carbohydrates. One can say without hesitation that when it comes to calories not all are considered equal and for a healthy life it is important to know the difference!

Myth 2: Simply Eating Protein Will Build Muscle

Protein is an important part of our diets; it is the best source of amino acids and amino acids are the building blocks of muscle. However, eating protein does not guarantee muscle growth. The best way to build muscle is through consuming alkalizing proteins and strength exercise.

It is important to meet your daily protein requirement, but studies show that increasing* protein consumption has little effect on building more muscle.

Eating approximately 0.8 grams of protein per pound in weight is sufficient amount for health and building muscle. The best way to build muscle is not about quantity it is about having the right amount of protein and carbohydrates at the right times.

Debunking Common Info

Myth 3: Are Low Carb Diets Good For You

Over recent years, diet fads have changed from low fat to low carbohydrates. When we cut out our favorite foods the worst cravings happen, so cutting out the carbs and restricting yourself, is it worth it?

The truth is simple and straight forward; yes, you can lose* weight quickly if you stop eating carbohydrates due to the loss of water level, however carbohydrates are only bad for you if you pick the wrong ones or overeat them.

Our bodies need carbohydrates; so, what is important is that we pick the right carbohydrates. Being smart when it comes to portion control is more important than cutting out any complete food group.

Carbohydrates provides us with energy, boost* mood, protect against disease, increase* brain function, and even assist in controlling weight, they can even promote weight loss*.

The best types of carbohydrates to consume are: fibre rich fruits, fiber right vegetables, low-fat dairy products, nuts, whole grains, seeds and legumes.

Myth 4: All Sugar Are Bad For You!

Many people eliminate* fruit from their diet because they are warned how bad sugar is for them and believe that all sugars are created equal.

Yes, all carbohydrates, including sugar, are broken down into glucose and glucose is used in the body immediately for energy or stored in our muscles or liver.

Different and other factors influence how your body digests them. Sugars in fruits have a very different effect on our bodies that refined sugars used in baking, candy and other processed sweets.

Myth 5: That Eggs Raise Cholesterol

A few decades ago it was widely believed that the “cholesterol” in egg yolks was a cause for the increase* in our body’s cholesterol.

People who already have high cholesterol were strongly advised to minimize or limit egg consumption for prevention of further increase*.

It is now known that dietary cholesterol found in foods, such as eggs, have little impact on our cholesterol circulating in the bloodstream. What assists in the creating of our body’s cholesterol is saturated and trans fats. Eggs contain very little saturated fat and no trans fat.

Myth 6: Organic Foods Are More Nutritious Than Other Foods

Organic Foods Are More Nutritious Than Other Foods

There are many great reasons to buy organic including; sustainable farming, promote small farmers, live-stock wellbeing, chemical additives and even better taste.

However, if you buy it because you believe that the nutrient content is higher you are sadly mistaken.

Numerous studies surround this topic all conclusively found that there is NO significant nutritional increase* in organic food over the conventional farming methods.

Myth 7: Microwaving Food Reduces* Nutrient Content

A common myth is that cooking vegetables, particularly in a microwave at a high temperature, decreases* the nutrient content of foods. However; nutrients are exclusively sensitive to water loss and extensive heat.

Every cooking method results in the loss of vitamins and other nutrients. Understandably since microwaves use very little water and cook quickly, they actually do a beneficial job of retaining nutrients.

A recent study showed that the spinach retained practically all its folate, a water-soluble nutrient, when cooked in a microwave compared to being cooked on stove which had a 77 percent loss of the nutrient.

So, the fast speed and reduction* in water used assists in sustaining nutrient content during cooking vegetables in a microwave.

Myth 8: Eating Late At Night Makes You Gain Weight

It is believed that we shouldn’t eat after 7pm at night because of a reduction* of physical activity in the evening, your metabolism slows down and insulin sensitivity decreases*.

This is really a diet gimmick and not true; our metabolism is at work 24 hours a day and if you exercise during the day it increases* your sleeping metabolic rate, in turn your fat oxidation also increases* during the night.
What really counts is what and how much you eat, NOT when you eat.

Read More: 4 Crazy Easy Ways To Max Out Your Nutrition

Conclusion

Especially in this day and age and with the internet when it comes to nutrition facts it is important to be aware of the quality of the source.

We only picked eight but there are hundreds of nutritional myths out there that people seem to follow and consequently, damage their health, and can slow them down in reaching their goals.

If you are going to change your diet and impact your health, it is important to speak to a professional.

Image Credits
Feature Image: Shutterstock.com
In-Post Image: Shutterstock.com & Valleymedicalweightcontrol.phx.com

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Author

Expert Author : Anna Baker (Consumer Health Digest)

Anna Baker is the founder and principal nutritionist for Nutrition Journey, LLC. Once a victim of chronic illness and fatigue, Anna found a deep passion and respect for nutrition after proper diet and key lifestyle changes transformed her health, giving her a fresh and energized new outlook on life. Anna holds a degree in Nutrition Studies from the lauded Flinders University in South Australia and is currently a Master’s candidate at Deakin University. Connect her on Facebook, Twitter, Instagram and YouTube.