Thanks to this digital age, everyone has access to limitless information. While accessing information is easy, it is not always easy to understand which information to trust. In the past, digital media has led to the circulation of myths and misinformation about literally everything including food.
It is always so overwhelming to decide what to eat and how much to eat and when you add social media to that equation – making a decision seems quite impossible.
So we at TABIIB want to help bust some of the popular nutrition myths to help people make better choices about their food.
Myth: High-fat Foods Are Unhealthy
High-fat foods are not unhealthy. Many high-fat foods are extremely nutritious and can help maintain a healthy weight.
Dietary fat is necessary for the overall well-being of the body. Many people in the past have been resorting to low-fat diets for better health but research has identified that following such a diet has no benefit on health. Recently, such diets were known to cause metabolic syndrome and increased insulin resistance.
Myth: Salt Is Unhealthy
This myth contains a grain of truth. Salt is essential for a balanced diet as it is the main source of sodium and chlorine in the human diet. Sodium plays an important role in the regulation of fluids and electrolytes in the body. It also transmits nerve impulses and relaxes muscle fibers.
However, a problem arises when it is consumed in excess. Salt is not unhealthy, excessive consumption is. Studies have associated overconsumption with diseases including hypertension, kidney damage, and heart conditions.
The body needs sodium so always remember to consume the right amount of salt. The American Heart Association recommends an ideal limit of 1,500 mg per day for most adults, especially for those with high blood pressure.
Myth: Eating Often Will Boost Metabolism And Aid Weight Loss
There is again a slight truth to this statement. The Digestion process does slightly increase the metabolic rate but there is no scientific evidence that proves eating frequent meals can boost metabolism. In fact, some studies have shown that having smaller meals make it harder to feel full so they can increase overall food intake.
Basically, the total calorie content has more effect on weight loss than the frequency or the number of meals.
Myth: Negative Calorie Foods Are The Key To Weight Loss
Many people believe that negative calorie foods are the key to their weight loss journey. However, there is no scientific evidence that food can possess negative calories, to begin with. Even foods like celery that are often considered as negative calorie foods contain around 2.24 kcal per 100 grams.
Foods typically identified as negative calorie foods tend to have a high fiber and water content. Consuming high amounts of such foods can make a person full and reduce the overall consumption. So in some cases, regular consumption of high fiber and water content foods such as celery, tomatoes, and lettuces may aid weight loss.
Myth: Low-Fat Foods Are Always The Healthy Alternative
Foods labeled low-fat or fat-free are not always a healthy alternative. In many cases, foods labeled low fat or fat-free are still high in calories, salt, or sugar. Some of them even lack nutrients. Research also shows that many of the low fat or fat-free foods contain much more added sugar and salt than their regular counterparts. So the next time you want to buy a low-fat food, read the nutrition label before making the purchase.
Fat is an essential nutrient required for the overall well-being of the body. So always remember to opt for a diet that consists of the right amount of fat intake. Stop believing in all the nutrition myths and consult a nutritionist for a well-balanced diet plan.
Myth: Breakfast Is The Most Important Meal Of The Day
We have all have at least one person who believes that “breakfast is the most important meal of the day”. However, there is not enough evidence to back this statement.
In reality, studies have shown that people who skip breakfast have a higher BMI than those who eat breakfast on a regular basis. Studies have also shown that skipping breakfast does not inherently slow the resting metabolic rate of a person. Basically, you don’t need to eat breakfast to be healthy or to lose weight. Ideally, breakfast consumption or the meal interval should be based on personal preference.
Thanks to the digital media, the nutrition world is filled with myths and misinformation. This, coupled with the fact that there is no right diet for everyone changes everything. So if you are looking to make healthy life choices it’s always best to consult a professional instead of relying on the information that you read on social media.