In the continuously enlarging world of nutrition and health; there are always an ongoing release and debunking of nutrition recommendations due to new research findings, or correcting miss interpretation and implementation of previous nutrition advises.
Here is a list of the most common misunderstandings and lies in the current world of nutrition.
Lie # 1: Saturated Fats Cause you Heart Problems
The accusations pointed toward the harm caused by saturated fats to the heart made lots of people completely eliminate all sources of saturated fats in their diets, avoiding even good and beneficial ones. These claims were much exaggerated and miss implemented; saturated fats play important role as building blocks and carries of fat-soluble vitamins, and hence they are a crucial part of healthy eating.
An important thing people need to understand that heart problems are multi-factorial conditions, not solely caused by one thing. Despite that; we are not telling you to go creasy on all foods high in saturated fats, just focus -sensibly- on natural (minimally processed) foods and sources of saturated fats such as red meats, cheese, milk and even butter.
Lie # 2: High Omega-6 Seeds and Vegetable Oils Are Better Option
Omega-6 -as a polyunsaturated fatty acids- have been correlated with lowering risk of heart diseases, the problem with too much consumption and marketing for vegetable oils as a substitute for other sources of fat that they destroy the needed balanced ratio between omega-3 and omega-6 fatty acids.
High omega-6 to omega-3 ratio consumption has been correlated with increased inflammation and risks of coronary heart diseases. People need to lower consumption of high omega-6 food and increase high omega-3 food to restore balance in their ratio to each other.
Find food that are rich in omega-6 Can you eat the right fats and still lose weight?.
Lie # 3: Eggs Are Bad for Your Heart
Eggs (especially egg yolks); have been disparaged from health point of view due to the “raise cholesterol myth”. But recent studies have shown that egg consumption does not affect cholesterol levels, in the contrary, and for its nutritional content; it help lower risk of heart diseases. In addition; researches demonstrated that your body synthesizes cholesterol more than you consume from foods you eat, so dietary consumption has less dramatic effect on blood cholesterol as have been always thought.
Eggs are excellent source of high quality protein (high quality means it contains all essential amino acids), they are also rich in vitamin D, B12, riboflavin, folate and others.
Read more in All about cholesterol.
Lie # 4: Low-Fat Foods Prevent Obesity and Heart Disease
Consuming low-fat foods will not prevent obesity and heart disease if your overall caloric consumption exceeds your needs, if you consume much more carbs on the expense of fats, and if you don’t correct your obesity. Studies showed that weight loss diets that are high in fat and low in carbs help more in weight loss than low-fat, high carb diets.
In addition, many foods that are low in fat are high in added sugars, which have much more dramatic negative impact on health than average fat consumption.
Also read:10 Unhealthy Foods that “Claim” to Be Healthy.
Lie # 5: Artificial Sweeteners Are Safe Sugar Substitute for Diabetics, and Help in Weight Loss
Artificial sweeteners have been used as an alternative for sugar to help control blood sugar level and a way to reduce weight or prevent gaining it since they are not carbohydrates and don’t yield calories.
But some studies have been suggesting an increased health risks such as certain types of cancer from the consumption of artificial sweeteners. Also –for unclear reasons- some individuals showed weight gain rather than weight loss with the use of sweeteners. Last but not least; using artificial sweeteners doesn't promote behavioral changes toward sweets, a better way to cut down the urge for sweet taste is by gradually reducing sugar and other sweeteners consumption to an acceptable level, not fooling your taste buds.
Lie # 6: Small-Frequent Meals throughout the Day are the Healthiest Way to Go
Not the healthiest way. Small frequent meals are only one approach of the approaches used as healthy eating patterns and weight management, especially for diabetic persons who need sustained and stable balance of blood sugar and insulin. But it is not the only option and definitely not for everyone, varying the number of meals during the day in a way that meets the requirements of your life-style and body needs is optimal.
Intermittent fasting is now one of the under-the-spot topics for weight reduction and control, it offers great benefits for the body; implementing it from time to time prevents your body from going on a static rhythm of metabolic rate.
Lie # 7: A Calorie is a Calorie
If two persons consumed the exact amount of calories -let’s say 2000 Calories- the first ate the whole thing from fried foods, refined grains, and processed meat, and the second one ate his calories covering food groups in a reasonable way, they aren't and will never be the same and they wouldn't lose weight at the same pace if their goal was to lose weight.
Building a diet only on number of calorie will not provide health and will not aid in weight loss –at least not in the run-, while caloric count is important, quality and sources of these calories is as important.