Some of these myths persist, despite evidence otherwise, and learning what's true and what's false can help you make smarter decisions about taking charge of your health and diet. Eggs are a traditional, nutrient- rich breakfast food, but they're often avoided because of the yolks' cholesterol content. However, it's a myth that eggs raise your cholesterol levels, says Julie Upton, M. S., R. D., in . Another persistent food myth - - particularly when you're on a diet - - is that it's healthier to eat reduced- fat foods. However, when fat is removed, sugars, chemicals and thickeners are added to the food, making it a less- healthy option. Instead, consume fresh or whole foods, doing so in moderation if they're high in fat. Health Myths Debunked
It's also a myth that foods that are brown, such as wheat bread, are automatically whole- grain - - sometimes, caramel coloring is added to give the food that color. Instead, look for labels that state . You should cut around 5. However, you will lose muscle mass. A similar, equally persistent myth is that skipping meals on a diet will help you lose weight. Instead, you're more likely to overeat at the next meal because you're so hungry, says University of Washington Medicine. Don't believe the myth that eating later in the evening will cause weight gain, either - - it's not the time of day that makes you gain weight, but rather what you eat. Oz, you're more likely to misjudge the number of calories you eat when it's late at night. A gluten- free diet, as effective as it might be for celiac disease or gluten intolerance, won't necessarily help you lose weight - - that's a myth. Although it can be helpful for weight loss if you switch from gluten- filled foods such as bread and other baked goods to fresh, whole foods such as produce and lean meats, it's not designed to be a weight- loss strategy, writes Karen Ansel, R. D., in . Myths surround low- carb diets, too, which aren't always the weight- loss miracle they're touted to be. Ansel recommends focusing on complex carbohydrates such as fiber- rich vegetables and oatmeal rather than cutting them out entirely. If you're drinking sugary soda frequently, switching to diet soda helps you cut calories. However, Oz says it's a myth that it will help you lose weight. Artificial sweeteners causes your pancreas to release insulin, which leads you to crave food and eat more - - leading to weight gain. Drink water instead, but don't aim for eight glasses a day - - that number is a myth. Myth: Eating at night makes you fat. Here are 10 nutrition myths that have been debunked by science! Easy diet tips and the honest-to-goodness truth about how to keep your weight under control. Busting 10 Diet Myths. 10 Health Myths That Just Won't Die, Debunked by Science. When you diet and exercise. Researcher Speros Tsindos told. Diabetes Myths Debunked - Consumer Reports. Is it really true that eating sugar causes diabetes? And who says you can't eat sugar if you already have the disease? Read on to see those and other myths debunked. Myth: You have to be overweight to develop diabetes; thin people don't get the disease. Fact: There's no doubt that obesity is a major contributor to type 2 diabetes. Genetics also plays a role. But blood sugar can creep up with age, even in skinny people. Our experts recommend that people ages 4. Start earlier if you are overweight and experience symptoms. It's also a good idea if you have one or more additional risk factors, including being sedentary; being of non- Caucasian ancestry; having a family history of diabetes or a personal history of gestational diabetes, heart disease, or polycystic ovary syndrome; or having high blood pressure, cholesterol, or triglyceride levels. Myth: You can get diabetes from eating too much sugar. Fact: While continually overdosing on sweets can help trigger diabetes in someone with prediabetes or another predisposition, it is not a direct cause of it (although the sweet stuff can make you pack on pounds, a major risk factor). People with type 2 diabetes gradually develop resistance to insulin, the hormone responsible for helping to convert blood sugar into energy, and diabetes develops when the pancreas can no longer keep up with the increased demand. In the less common type 1 form, the body's immune system attacks insulin- producing cells in the pancreas. Myth: You'll know if your blood sugar is too high because you'll develop telltale symptoms. Fact: Not necessarily. Slightly elevated blood sugar usually doesn't trigger symptoms. And even in people with moderately elevated blood sugar, the symptoms may be so mild at first that they are easily overlooked. With high blood sugar levels, some of the more common symptoms include fatigue, increased hunger or thirst, weight loss, sores that don't heal, and more frequent urination, especially at night. Myth: People with diabetes have to follow a special diet. Fact: A healthy diet for a person with diabetes is typically identical to a healthy diet for anyone else. It should include a variety of fruits and vegetables, whole grains, lean protein, low- fat dairy products, and moderate amounts of healthier fats such as those found in olive and canola oil. And yes, people with diabetes can still enjoy sweets as long as they work them into their meal plan carefully. Myth: People with diabetes should limit their physical activity. Fact: Quite the opposite. Exercise not only helps control blood sugar but also weight and blood pressure, and will improve cholesterol levels. Physical activity also reduces the risk of common diabetes complications, such as heart disease and nerve damage. But workouts can sometimes lower blood sugar too much, causing hypoglycemia, especially in people who take insulin or certain long- acting oral medications. To help prevent it, don't work out on an empty stomach, stay hydrated, and talk with your doctor about checking your blood sugar before and after exercise. It's also a good idea to have a snack on hand to bring your blood sugar back up if you start to feel shaky, weak, or light- headed. Nutrition Myths Debunked - Stone Soup. Published: 0. 5/1. In honor of Women's Health Week, here are 1. Myth #1: Fresh produce is superior to canned or frozen produce. Canned and frozen produce have nutrient contents comparable to that of even the freshest produce. But did you know that some ? In this case, frozen may be fresher than fresh! Additionally, canned and frozen produce can be a helpful way to get more variety during winter, when fresh produce is either not available or too expensive. The bottom line: Any vegetable is better than no vegetable at all. Myth #2: Gluten is evil. If you cut it out, you will lose weight. The gluten- free diet is not a weight- loss diet. In fact, there is no evidence that gluten itself causes weight gain. On the other hand, a diet consisting of whole grains (both gluten- containing and gluten- free varieties), fresh produce and lean meats, and that is low in refined carbs will leave you feeling better and more energized, and help you lose weight since you will be fuller longer. The bottom line: The only people who need to avoid gluten are those who have a diagnosed autoimmune or digestive disorder such as celiac disease. Myth #3: Organic food is healthier than conventional food. Some studies comparing organic produce to conventional produce indicate that organic produce may have higher levels of vitamin C. However, these studies have not proven conclusively that organic produce is healthier than conventionally grown produce overall. There are a multitude of studies showing the benefits of conventional fruit and vegetable consumption. The bottom line: Your emphasis should be on meeting fruit and vegetable intake, whether organic or not. Myth #4: Sugar is bad; high- fructose corn syrup is of the devil. High- fructose corn syrup is a man- made sweetener found in many types of processed foods and sweetened beverages. Currently, there is no evidence to show that high- fructose corn syrup is any less healthy than other types of sweeteners. The bottom line: Too much added sugar, from any source, is not good for you. Myth #5: Alcohol is good for you. Recent studies have shown that alcohol may not be linked as strongly to disease prevention as previously thought, and that the adverse effects of alcohol consumption may outweigh the benefits. For instance, regular consumption of alcohol is directly associated with increased risk of developing several types of cancer, and the more alcohol you drink, the higher your risk. The bottom line: If you consume alcohol, do so in moderation. This means consumption of no more than one drink a day for women or two drinks a day for men. And, do not consume it for the health benefits. Myth #6: Taking a daily multivitamin promotes health. Unless you have a deficiency, nutrients are best absorbed from foods, which contain vitamins and minerals in addition to dietary fiber and other natural compounds. This combination of nutrients will have overall positive health benefits that you can’t get from multivitamins. The bottom line: Routine supplementation in healthy individuals is not necessary. Myth #7: Eating protein builds muscle. Eating protein does not build muscle. Only exercise can build muscle! Regardless of whether you are an avid marathon runner or someone who enjoys regular physical activity, you will benefit from a balanced diet that is rich in fruits and vegetables, whole grains, lean meats and fish. The bottom line: Cover just a quarter to a third of your plate with protein and your body will handle the rest! Myth #8: Milk is essential for bone health. Low calcium intake is linked to low bone mass and weakened bones. However, milk is not the only source of calcium in our diets. Non- dairy sources of calcium include leafy green vegetables such as collards and bok choy, plus soy products and baked beans. The bottom line: In addition to calcium, other bone- building nutrients include potassium, magnesium, vitamin K and vitamin D. Myth #9: Skinny is healthy. Weight is not a good indicator of health. Someone can be in the normal BMI range, but not be fit. Alternatively, if someone is above the normal BMI range and is fit, they have better health outcomes than someone of the same BMI who isn't fit. The bottom line: Instead of focusing on getting thin, focus on getting fit. Myth #1. 0: Your body needs a . Detox diets set you up for even more weight gain when you go off of them, since they typically result in muscle loss. The bottom line: Long- term detoxing will deprive your body of the essential vitamins, minerals and nutrients it needs to function. Choose an eating pattern that promotes health. Julie Lanford, MPH, RD, CSO, LDN, is Wellness Director for Cancer Services, Inc. She blogs at Cancer Dietitian and can be found on Facebook and Twitter.
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