The 6 Most Common Nutrition Myths
If there is one topic that seems to have so much misinformation, the topic of nutrition has to be at the top of the list. We hear all the different advertising schemes, diet plans, and, as a result, we develop false ideas of how weight loss, health, and foods affect our health.
This article is designed to discuss the top 6 myths that have, some away or another, become “common knowledge.”
I am assuming that those reading this do not have any rare, severe complications regarding different metabolic disorders, as these can greatly affect our weight. Although our metabolisms play a slight role in our weight, the role is a lot less than people think. A more accurate reason as to why people are fat or skinny is due to exercise and diet.
When an individual eats a lot, works a sedentary job, and exercises little, the result will be weight gain. Genetics play a much bigger role in regards to build.
Some people simply have much larger builds than others and have an easier time putting on muscle while others struggle to do so. However, in regards to our ability to gain, lose, or maintain our weight, our genetics play a much smaller role that most of us believe.
Carbohydrates tend to get such a bad reputation and it is something that frustrates me. Certain carbohydrates are unhealthy, including processed sweets, snacks, and drinks. These foods tend to have no fiber and very limited, if any, nutrients.
Our bodies were simply not adapted to be consuming these processed carbohydrates. It is not incorrect to believe that processed carbohydrates are most likely the leading reason for the obesity epidemic. However, carbohydrates in the form of whole foods are very healthy and necessary for a healthy diet.
Fruits and vegetables, as well as beans and nuts, are all good sources of carbohydrates, and are extremely nutritious. Carbohydrates are our main energy supply and without them, wel feel fatigued, both mentally and physically.
If you are a bodybuilder with the goal of putting on muscle, your chances of doing so without carbohydrates is next to zero. Although I would recommend that most people do not consume grains and pasta, if one is is an athlete or a bodybuilder, they are necessary for increasing calorie counts. Rice, pasta, and breads, although not the most nutritious, are a great source of extra calories when trying to add muscle or supplement high energy demands. If you choose whole grain, they can also be great sources of fiber.
This is a very controversial subject and many people are strongly attached to both sides of the spectrum. There is limited research regarding the effects of genetically modified foods.
There are some studies linking GMOs to numerous health defects in animals, but the studies themselves are controversial and many question their validity. The truth of the matter, however, is that we are all, in essence, in a big lab experiment.
We simply do not have enough information to make rational decisions in regards to our health, yet a lot of our food supply is genetically modified. GMOs may be perfectly healthy, but there is a very large chance that their consequences will be catastrophic.
It is a common belief that eggs have a very negative impact on cholesterol and most people recommend severely limiting egg intake. The truth of the matter is that there is very limited research linking egg consumption to higher cholesterol levels.
There are numerous studies that show no correlation between increased “bad” cholesterol, also known as LDL cholesterol, and higher cholesterol levels. In fact, many studies have actually shown an increase in the “good” cholesterol, also known as HDL cholesterol, in response to consuming eggs.
I am not going to get into the individual studies on eggs, but they are numerous studies that you will be able to find with a simple “google” search.
Benefits of eggs include being a good source of a “complete” protein, choline, sulfur, vitamin D, lutein, B vitamins, vitamin A, vitamin C, and more.
This is one that often drives me crazy. Protein shakes, like other supplements, can be very beneficial to one’s diet if it is lacking in something. However, it is always healthier to consume whole foods than it is to consume supplements.
Most protein shakes are packed with harmful chemicals and preservatives. There are a select few protein powder products that are far superior than the others on the market, but it is still no where near having a nutritious, whole food the way nature intended.
If your diet is lacking in protein, then consuming a protein isolate with limited ingredients may be a good idea, but keep in mind that protein shakes are only necessary if your diet is lacking.
This is false in every way. Most people consume artificial sweeteners as a form of weight control via calorie restriction. Ironically, artificial sweeteners have been correlated with weight gain.
In a 25 year study performed in San Antonio in 2005, those who drank diet soda were much more likely to gain weight than those who did not.
Another study conducted at Purdue University in 2008 showed that rats fed food with splenda gained substantially more weight than those fed food with regular table sugar.
Possible reasons for this weight gain is that artificial sweeteners increase cravings for sweets ane hunger levels, and negatively affect the body’s “natural” ability to count calories.
Side effects of artificial sweeteners appear to have very harmful neurological effects on the brain, as they have been shown to cause memory loss, migraines, changes in heart rate, depression, and more.
It may be a good idea to eat how our hunter/gatherer ancestors used to live by eating fresh, sustainably caught, whole foods. In our present world, these foods will be organic, grass-fed, wild-caught, hormone-free, and non-gmo.
It is best to find these foods at a local farmer’s market, but certain grocery stores will work as well. This diet will consist of consuming lots of vegetables, fruits, lean meats, nuts, and legumes, with a limited amount of grains and wheat.
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About Danny Maman My name is Danny Maman. I have a real passion for health and fitness and enjoy having a life that revolves around this. I have my bachelor's degree in exercise science with a minor in allied health. I am also a certified personal trainer with ACE and am a former college basketball player.