11 Of The Biggest Nutrition Facts the Media Lies About
rMixed in with the truth are some common misconceptions about nutrition and your health. this list contains 11 of the most common untruths you’ve probably heard about nutrition.
Misconception #1 – Saturated Fat is Not Good for You
You’ve likely heard that saturated fat is dangerous for your heart. This is the reason many have adopted a low-fat diet. Research now indicates that when you eliminate saturated fat from your diet it doesn’t reduce the chances of developing heart disease at all. Because of these untruths, saturated fats have been replaced with hydrogenated and partially hydrogenated oils. This is the true danger as foods high in omega-6 can alter the ratio of omega-6 and omega-3 in the body and lead to chronic inflammation. Add healthy fats to your diet like ghee, coconut oil, and olive oil.
Misconception #2 – Following the keto diet plan is dangerous.
The keto diet is not some new fad, it had been around for a century or more. The confusion comes in thinking it is a diet plan to lose weight, but that’s not it’s original purpose. Instead of counting calories, the keto diet takes a different approach by limiting the intake of carbohydrates and eating lots of healthy fats. The truth is that the keto diet can help reverse the symptoms of some diseases and lose weight in the process.
Misconception #3 – It’s not worth the cost to buy organic.
Going all organic is not always budget-friendly. However, there are some foods that are more dangerous when they are not organically grown and handled. Each year a list is published containing the “dirty dozen” foods that contain the most contaminants along with a “clean 15” list which are less likely to be contaminated. Knowing which foods are riskiest allows you to buy organic for those items. Think of it this way, buying organic may cost a bit more now, but it can save you lots of money in avoided medical costs later on.
Misconception #4 – Consuming too much protein can harm the liver and kidneys.
This lie came out several years ago when the nutrition fads had everyone eating high-protein, low-carb diets. But higher consumption of proteins won’t harm the liver or kidneys. Protein is necessary to build hormones and to keep the bones healthy. You do need to add a healthy variety of proteins to your diet to be healthy and focus on healthy proteins to ensure optimal health.
Misconception #5 – Fish is always healthy.
It is true that you should get omega-3s from fish. But the way fish are sourced affects if they are a healthy or unhealthy choice. Farmed fish are not healthy. The consumption of farmed tilapia is associated with inflammation which can cause difficulties for people who have arthritis, asthma, heart disease, allergies or autoimmune diseases. Purchase uncontaminated fish products such as wild-caught Alaskan salmon and Albacore tuna.
Misconception #6 – Eggs are not healthy, and cholesterol is bad.
It is simply not true that eggs are unhealthy or that their saturated fat and cholesterol content causes heart disease. The truth is that studies have indicated there is no correlation between eating eggs and heart disease. There is no connection between eating eggs and cholesterol levels either. Eggs are not your enemy when it comes to cholesterol. Eat free-range or locally farmed eggs to obtain the most nutrition from eggs.
Misconception #7 – Eating five or six smaller meals each day is better for your metabolism.
Many people bought into the thought that eating a few smaller meals throughout the day is better for stimulating the metabolism. The truth is the total amount of the food eaten throughout the day impacts your metabolism. For most people, intermittent fasting is better. Eating constantly may interrupt the body’s process for burning fat. Intermittent fasting may do the opposite.
Misconception #8 – All sodium is bad for you.
Heart guidelines usually recommend consuming less than 2300 ml of sodium daily. The western diet is saturated with sodium in packaged and processed foods. These foods contain “table salt” which is harmful in any amount. Sodium obtained from Celtic sea salt or from pink Himalayan salt is a healthy option. It provides the sodium your body actually needs without overwhelming you with highly processed table salt.
Misconception #9 – Sugar is always bad for you.
Sugar is not all bad for you – unless you are talking about refined sugars. Natural sugars can offer a variety of health benefits. Some nutritious options include coconut sugar, dates, raw stevia, molasses and honey. Raw honey is loaded with benefits including helping you sleep, manage weight, and boosting immune function. It is also rich in manganese, phosphorus, the B vitamins, and several other essential minerals. Use natural sweeteners in moderation and avoid all refined sugars.
Misconception #10 – Supplements help make up for bad food choices.
No matter how many supplements you take, you cannot counteract a diet full of refined sugars, processed foods, and other nutrient-lacking foods. Healthy food options contain thousands of proteins, fats, phytochemicals, and nutrients that cannot be replicated in a pill. If you consume a well-balanced diet with a variety of fruits, healthy fats, vegetables, and healthy proteins, you’ll sure to get most o the nutrients your body needs. Choose nutrient-dense, whole foods to get the nutrition your body needs.
Misconception #11 – Counting calories is the only way to manage your weight.
It is true that you need both a healthy diet and exercise to live a healthy life. But obesity has risen in a culture that focuses only on the relationship between weight and calories. Those who only count calories typically have fluctuating weight no matter how well they observe their diet. Healthier eating plans such as the Mediterranean diet, ketogenic diet, or a modified Paleo diet can help maintain a healthy weight and reduce the risk of heart disease. You should be focusing on the quality of your food, not the quantity.