Looking through social media, reading your favorite magazine, or visiting popular
websites exposes you to a wide range of nutrition and health information, the
majority of which is incorrect. Even qualified health professionals, such as doctors
and dietitians, are to blame for spreading nutrition misinformation to the public,
further complicating matters. As an educational organization that only considers
evidence, we h`ve identified 10 nutrition myths that just won`t die.
1. Calories In, Calories Out
Relying solely on calorie intake ignores variables that may prevent someone from
losing weight, even when on a very low-calorie diet. Choosing low-calorie, nutrient-
deficient foods such as rice cakes and egg whites over higher-calorie, nutrient-dense
foods such as avocados and whole eggs aren`t the best choice for overall health.
2. High-Fat foods are unhealthy
Dietary fat is necessary for good health. Furthermore, low-fat diets have been linked
to an increased risk of health problems such as metabolic syndrome and an increase
in insulin resistance and triglyceride levels, both known risk factors for heart disease.
Of course, extremes in either direction, whether very low fat or very high-fat diet, can
be harmful, especially if the quality of the diet is poor.
3. Breakfast is very important
Once it was believed that eating breakfast was one of the most important factors in
preparing for a healthy day, research has revealed that this may not be the case for
the majority of adults (except children, pregnant women, and people with certain
health conditions). Skipping breakfast can have a variety of benefits, including
improved blood sugar control and lower levels of inflammatory markers.
4. Eat small, frequent meals for good health
People think that eating small meals will boost their metabolism and lose they will
weight; however, if you are in good health, the frequency of your meals is
unimportant as long as you meet your energy requirements.
5. Non-nutritive sweeteners are healthy
Products containing non-nutritive sweeteners have increased as a result of
consumers growing demand for low-calorie, low-carb, sugar-free foods (NNS). While
it is obvious that eating a diet rich in added sugar greatly raises illness risk,
consuming NNS can also have a bad impact on one`s health.
6. White potatoes are unhealthy
Many individuals who are on a diet to improve their general health avoid white
potatoes. White potatoes are a starchy vegetable that can be incorporated into a
healthy diet despite the fact that is eating too much of any food, including white
potatoes, can cause weight gain. Potassium, vitamin C, fiber, and other minerals are
all abundant in white potatoes.
7. Supplements are a waste of money
While eating a diet rich in nutrients and with a variety of foods is the most important
aspect of good health, supplements can be helpful in many ways if used properly
and in the right form.
8. Calcium supplements are necessary for healthy bones
Many people are advised to take calcium supplements to maintain a healthy skeletal
system. However, current data indicate that calcium supplements may cause more
harm than good. It is recommended to concentrate on dietary sources of calcium
such as full-fat yogurt, sardines, legumes, and seeds if you are worried about your
9. High-fiber diets can be substituted with fiber supplements
Fiber supplements should not take the place of actual food, even though they can
improve bowel motions and blood sugar control. High-fiber entire foods, such as
fruits, vegetables, beans, and legumes, include nutrients and plant components that
support your health in a synergistic manner and cannot be substituted by fiber pills.
10. All smoothies and juices are healthy
Some smoothies and juices are very nutrient-dense. However, it`s crucial to be
aware that the majority of juices and smoothies available in stores are packed with
sugar and calories. They can contribute to weight gain and other health problems
like tooth decay and blood sugar dysregulation when ingested in excess.
Misinformation about nutrition is rampant, which causes public confusion, distrust of
medical practitioners, and bad dietary decisions. These nutrition misconceptions are
probably here to stay, but you can feel more empowered to create a nourishing and
lasting dietary pattern that meets your particular needs by educating yourself and
separating reality from fiction in this area.