With the added influence of media nowadays, it’s getting hard to determine which “nutrition facts” you read or heard are true. There are a lot of stories that have been passed through word-of-mouth that aren’t even backed by scientific evidences.
You probably heard a lot of myths about the advantages and disadvantages of things. Here in this article, we collected some of the most common misinformation about health and wellness.
Check out the truth about these nutrition myths that you probably heard of:
Red meat is always a no-no.
You’ve probably heard a lot about red meat causing cancer, but this is somewhat exaggerated. The polyatomic hydrocarbons (PAHs) in most smoked meats do have a tendency to damage the genome. But this is only a triggering factor for potential cancer that could only happen together with some other factors. With proper exercise and other healthy lifestyle choices, you need not worry about the effect of red meat on cancer.
Aside from that, red meat is loaded with protein, zinc, and other B vitamins that are good for your body. Grass-fed meat in your meal contains as much protein as kidney beans. Also, add organic vegetables into your daily meal to make up for the rest of the nutrients.
Fresh foods are better than frozen ones.
We had been taught to always go for the fresh foods instead of the frozen ones because it’s way better and healthier. But actually, the food’s freshness does not necessarily mean it’s more nutritious.
The difference between the nutritional content of the fresh and the frozen is very minimal. Fresh ones are either those that ripened during transport or those that are picked and sold ripe. While those frozen are generally vine-ripened before undergoing minimal processing before the freezing process. Just because it is fresh doesn’t necessarily mean that they are more nutritious.
yOU CAN DRINK AS MUCH GREEN TEA AS YOU WANT.
This statement is actually one of the misconceptions about green tea.
The health benefits that green tea has to offer is undeniable, but let’s not forget that too much of something will always be dangerous.
On the good side, caffeine helps you stay alert. On the downside, it can also cause insomnia and tremors if taken in very high amounts.
Pregnant women especially should also watch the amount of green tea that they consume. Although green tea is safe to drink while on pregnancy, pregnant mothers should not be drinking too much.
Too much green tea will prevent the absorption of folic acid which is an essential nutrient in the first 12 weeks of your pregnancy. Other studies also show that too much caffeine increases the risk of premature birth, low birth weight, or even miscarriages.
Real food is more important than food supplements.
Real, natural food often connotes a more positive impression compared to the synthetic ones, especially when we talk about supplements. But when it comes to vitamins, real foods are not always superior to supplements.
It has become difficult to access natural foods without any unknown substances from external sources. This is probably one of the reasons why most people prefer taking multivitamins and other food supplements. Supplements have their use, in most cases, people resort to multivitamins to feed them for something they lack.
While real food offers great, processed-free benefits, there are some compounds that are way more effective in supplement form. There are many supplemental vitamins that work well in natural and synthetic form. Aside from that, other vitamins could be more available in supplemental forms like the phylloquinone, folic acid, and folate.
Aside from that, there are some compounds that are more effective in supplemental form. The compound curcumin in turmeric that is best taken in liposomal form.
You’ll have a rough day if you skip breakfast.
We all heard it, breakfast is the most important meal of the day. But various recent studies have concluded that skipping breakfast is not as bad as it seems.
According to a book entitled Breakfast is a Dangerous Meal by Terence Kealey, there are several reasons why it’s okay to ditch your morning meal. According to the book, not eating breakfast is the healthiest choice as it helps reduce blood pressure, helps in weight loss, and increases life expectancy. Still, the debate never stops as to the health effects of not having a breakfast. You can check this article to know more points about this long-time enigma. Still, eating or skipping your morning meal should always be based on your preferences and personal health goals.
A sip of wine before bedtime helps you sleep better.
You might have heard this reason as to why someone prefers to have a glass of wine close to bedtime. There are quite a number of people who believe this is true. But the experts don’t say so.
According to them, the quality of your sleep declines as your body metabolizes alcohol and sleep can become fragmented. This can wake you up multiple times and further disrupt your sleep. Anyways, gulping down large amounts leading to drunkenness may be quite a different story.
You need diet drinks to cut calories.
Sipping artificial diet drinks may seem like its helping your weight loss goals, but it’s actually the opposite. Artificially sweetened drinks, diet soda among everything contains “fake sugar” that can trick your body into craving even more sweets. Aside from that, this can cause your body to pump out insulin, fat storage hormones that can increase your belly fat. These drinks are often loaded with additives that can have diverse health effects in the long run.
Instead of diet drinks, you can better lose calories with the help of natural fruit infused water or slimming smoothies and other better options like various types of tea for weight loss. Green tea is probably the best alternative when it comes to weight loss.
Eating too much egg yolks increases cholesterol levels.
This is also a bit overboard. As a matter of fact, clinical trials suggest that there is absolutely no association between eggs and cardiovascular diseases. Eggs are a great source of protein, healthy fats and some other nutrients good for the body.
Contrary to popular belief, the cholesterol in the food you eat has no direct effect on the cholesterol levels in your blood. In fact, sugar and carbohydrates are more related to the production of bad cholesterol. Besides, egg yolk is a good source of choline that is essential for proper cell function in the body.
Don’t eat close to bedtime.
While having a late dinner is could be a reason why you can’t have a good night sleep, it necessarily won’t do that much in adding you some pounds.
Calories are calories no matter when you eat them, what is more, important is the quantity and the quality of your food intake. You don’t need to rush eating before the clock strikes 8:00 PM. When taking late meals, make sure to consume nutritious foods and not those calorie-dense ones like chips, pizza, and other junk foods. These foods can make you consume excess calories that could translate to weight gain.
You should not eat after a workout.
Not eating anything after a hard workout may do more harm than good for your body. When you exercise, you have worn out your muscles. Right then, your body needs to repair with the help of protein from your food. Consuming 20-40 grams of protein within two hours after a workout is necessary for muscle repair. Every person needs to refuel as much as they need to have the energy to resume normal function after a hard workout.
Additionally, there is a little difference between doing a workout in the fed state and fasted state. Some people feel more energized when they do cardio-workouts on an empty stomach while other feel sluggish.
Oatmeal is a healthy morning meal.
Despite the common belief that oatmeal is good for you, there are scientific reasons that could prove otherwise. Your bowl of oatmeal may not be as healthy as you think because they are added with artificial sugars. A ton of sugar in instant or microwaveable oatmeal can spike insulin and blood sugar that makes you hungrier throughout the day.
Oatmeals have its nutritional benefits, but we should all think twice about what we are putting on it before we eat it. Common scenarios are adding chocolate chips and a spoonful of sugar on top of a bowl of oatmeal.
You should get rid of all carbs.
Not all carbs are bad, some of them are good for energy. It’s not really healthy to completely eliminate all carbohydrates from your diet. Carbohydrates are one of the three macronutrients in the diet that work to provide you energy, alongside with protein and fat.
Excluding most carbohydrates from your diet is not dangerous for your diet if you include sufficient amounts of protein and fat. According to a study in 2013, a high-carb diet that is low in fat may actually provide a more beneficial way of burning excess fat.
Salt is a bad addition to your diet.
Most health forums often warn us about the danger of adding salt to our diet for a long time. High salt intake claims to be one of the causes of several heart problems. But recent studies actually show that not having the right amount of salt may do more harm than good.
Sodium (salt) is an essential mineral that contains trace amounts of calcium, potassium, iron, and zinc. The minerals in salt often act as electrolytes in the body that helps fluid balance as well as nerve and muscle function.
Salt reduction in diet though is important for people with salt-sensitive hypertension, but taking enough amounts prove no negative effects in the body.
Protein shakes are good for weight loss.
When used effectively, protein shakes have the potential to help with your weight loss goals. But the mistake that most people do is adding protein shake into their meal instead of replacing their meal with protein shakes. Adding a shake to your current meal intake can pack on pounds and not help you lose any weight.
Aside from that, when you replace meals with protein shakes, try to look for something that contains low sugar and has a short ingredient list.