{"id":82637,"date":"2017-11-27t16:07:07","date_gmt":"2017-11-27t21:07:07","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=82637"},"modified":"2023-01-20t03:35:48","modified_gmt":"2023-01-20t08:35:48","slug":"top-10-popular-nutrition-myths","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/top-10-popular-nutrition-myths\/","title":{"rendered":"10 popular nutrition myths debunked &#8211; once and for all"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-overview\"><strong>overview<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-saturated-fats\"><strong>saturated fats<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-fatty-foods\"><strong>fatty foods<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-low-carb-diets\"><strong>low-carb diets<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-conclusion\"><strong>conclusion<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#questions-and-answers\"><strong>q&amp;a<\/strong><\/a><\/div><p>there&#8217;s no shortage of nutrition myths out there.<\/p>\n<p>avoid the hype and look at research from\u00a0nutrition scientists.<\/p>\n<p>below\u00a0are the 10\u00a0nutrition myths debunked by science.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-overview\">overview<\/div><h2><strong>consume as much omega-6 and vegetable oils as possible<\/strong><\/h2>\n<p>fats and oils have been a source of nutrition myths for decades.<\/p>\n<p>one important fact: fats and oils\u00a0aren&#8217;t all the same.<\/p>\n<p>there&#8217;s a difference between <a href=\"\/17-best-foods-for-losing-weight\/\">omega-3<\/a> and omega-6 fatty acids, states an <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26279283\" target=\"_blank\" rel=\"noopener noreferrer\">early intervention in psychiatry<\/a> study.<\/p>\n<p>eat a\u00a0healthy ratio of omega-3 to omega-6.<\/p>\n<p>you want more omega-3 in your diet. examples of omega 3 foods as listed by <a href=\"https:\/\/www.webmd.com\/healthy-aging\/omega-3-fatty-acids-fact-sheet#1\" target=\"_blank\" rel=\"noopener noreferrer\">webmd<\/a> include:<\/p>\n<ul>\n<li><a href=\"\/12-nutrition-facts-what-you-need-to-know\/\">canola oil<\/a><\/li>\n<li><a href=\"\/13-perfect-foods-for-diabetics\/\">flaxseed oil<\/a><\/li>\n<li>soybean oil<\/li>\n<li><a href=\"\/ketogenic-diet-in-depth-guide-keto-diet-plan\/\">walnuts<\/a><\/li>\n<\/ul>\n<p>this fatty acid helps fight inflammation and it has many other health benefits as well, according to numerous studies (i.e.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15357699\" target=\"_blank\" rel=\"noopener noreferrer\">journal of human nutrition and dietetics<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18543124\" target=\"_blank\" rel=\"noopener noreferrer\">neuromolecular medicine<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3262608\/\" target=\"_blank\" rel=\"noopener noreferrer\">advances in nutrition<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15366399\" target=\"_blank\" rel=\"noopener noreferrer\">nursing standard<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2846864\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutrition journal<\/a>).<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/health-benefits-of-fish.jpg\" alt=\"health benefits of fish\" width=\"1024\" height=\"675\" \/><\/p>\n<p>while there&#8217;s no specific amount noted, the <a href=\"http:\/\/articles.mercola.com\/sites\/articles\/archive\/2016\/01\/04\/how-much-omega-3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">best omega 3<\/a> contains between 250 and 500mg of dha and epa, according to <a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2016\/01\/04\/how-much-omega-3.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">mercola.com<\/a>.<\/p>\n<p>omega-6 fatty acid comes from processed seed and vegetable oils. the most common are soybean, corn and sunflower oils, writes <a href=\"https:\/\/www.sfgate.com\/?_ga=2.14598207.966459610.1542242839-1030972052.1538995747\" target=\"_blank\" rel=\"noopener noreferrer\">sfgate<\/a>.<\/p>\n<p>the human body isn&#8217;t used to so much omega-6. our bodies didn&#8217;t grow that way. eating too much of it is unnatural, studies from <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21279554\" target=\"_blank\" rel=\"noopener noreferrer\">molecular neurobiology <\/a>and\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3257695\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutrients<\/a>.<\/p>\n<p>studies in\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17045070\" target=\"_blank\" rel=\"noopener noreferrer\">current atherosclerosis reports<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18296320\" target=\"_blank\" rel=\"noopener noreferrer\">asia pacific journal of clinical nutrition<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3335257\/\" target=\"_blank\" rel=\"noopener noreferrer\">journal of nutrition and metabolism<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4808858\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutrients<\/a> show it can increase the risk of obesity.<\/p>\n<p>eat foods with omega-3 fatty acids. stay away from\u00a0processed seed and vegetable oils. it protects your heart, similar to the idea behind\u00a0<a href=\"\/heartgreens-review\/\">heartgreens<\/a>.<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: balance the ratios of omega-3 and omega-6 . too much omega-6 isn&#8217;t healthy.<\/p><\/blockquote>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-saturated-fats\">saturated fats<\/div><h2><strong>saturated fat is evil <\/strong><\/h2>\n<p>what nutrition myths are there about saturated fats?<\/p>\n<p>in 2001, there was a huge review in\u00a0<a href=\"https:\/\/academic.oup.com\/ajcn\/article\/91\/3\/535\/4597110\" target=\"_blank\" rel=\"noopener noreferrer\">the american journal of clinical nutrition<\/a> done of 21 prospective epidemiological studies. in total, this included 347, 747 subjects.<\/p>\n<p>the problem is that it became the norm for so long and misled so many people.<\/p>\n<p>the truth is saturated fat raises the level of hdl cholesterol (the good kind) in your blood, according to research in <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/67\/5\/828\/4666151\" target=\"_blank\" rel=\"noopener noreferrer\">the american journal of clinical nutrition<\/a>.<\/p>\n<p>it also helps change small and dense ldl cholesterol to benign large ldl, states a study in the <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/s0167527399001072\" target=\"_blank\" rel=\"noopener noreferrer\">international journal of cardiology<\/a>.<\/p>\n<p>saturated fat gives you stronger bones. it&#8217;s necessary for calcium to be available for bone health, says a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16365076\" target=\"_blank\" rel=\"noopener noreferrer\">journal of nutrition<\/a> study.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/triglycerides-diet.jpg\" alt=\"triglycerides diet\" width=\"711\" height=\"479\" \/><\/p>\n<p>saturated fat is also good for your lungs, according to studies in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/6896686\" target=\"_blank\" rel=\"noopener noreferrer\">experimental lung research<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3301748\/\" target=\"_blank\" rel=\"noopener noreferrer\">critical care<\/a>. your lungs&#8217; air space is coated with a very thin layer of lung surfactant, which is made up of 100 percent saturated fatty acids.<\/p>\n<p>you need to eat saturated fat to replace these important fats and prevent breathing difficulties.<\/p>\n<p>even your brain benefits from saturated fat. most of the fatty acids in your brain are saturated. a diet lacking in saturated fat deprives your brain of a vital component needed to run smoothly.<\/p>\n<p>you can stop avoiding your favorite foods containing saturated fat. cheese, meat and butter are all free game.<\/p>\n<p>as long as you eat reasonable amounts, there&#8217;s no reason you can&#8217;t eat these foods as part of a <a href=\"\/balanced-diet-carbs-protein-fats\/\">balanced diet<\/a>.<\/p>\n<h2>eat low-fat foods<\/h2>\n<p>few mainstream nutrition myths are more deceitful that this one.<\/p>\n<p>according to conventional wisdom, you should eat low-fat or non-fat foods because eating fat makes you fat, an idea <a href=\"\/low-carb-health-foods\/\">low-carb diets<\/a> have fought for many years.<\/p>\n<p>first off, this reasoning is based on the idea that all fat is the same and it&#8217;s all bad for you.<\/p>\n<p>the truth is your body actually needs healthy portions of the right kinds of fats, according to the <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000104.htm\" target=\"_blank\" rel=\"noopener noreferrer\">u.s. national library of medicine<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/6571234\" target=\"_blank\" rel=\"noopener noreferrer\">clinics in sports medicine<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2974200\/\" target=\"_blank\" rel=\"noopener noreferrer\">lipids<\/a>.<\/p>\n<p>but that isn&#8217;t the end of it. the consequences of eating low-fat foods get worse.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/low-fat-food.jpg\" alt=\"low fat food\" width=\"1024\" height=\"683\" \/><\/p>\n<p>you see, fat contributes to the taste of food, a frontiers in neuroscience book,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/nbk53528\/\" target=\"_blank\" rel=\"noopener noreferrer\">fat detection<\/a> says. do you know how typical foods taste when you suck them dry of fat?<\/p>\n<p>well, they don&#8217;t taste like anything. they&#8217;re tasteless, bland and unappetizing.<\/p>\n<p>to add flavor, some companies add sugar. as you can imagine, this isn&#8217;t good for your body. too much sugar is bad for many reasons.<\/p>\n<p>but even the artificial sweeteners are no better for you. they may not have calories, but multiple studies in the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18604921\" target=\"_blank\" rel=\"noopener noreferrer\">american association of occupational health nurses<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3772345\/\" target=\"_blank\" rel=\"noopener noreferrer\">trends in endocrinology &amp; metabolism<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4615743\/\" target=\"_blank\" rel=\"noopener noreferrer\">gut microbes<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4899993\/\" target=\"_blank\" rel=\"noopener noreferrer\">indian journal of pharmacology<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3198517\/\" target=\"_blank\" rel=\"noopener noreferrer\">journal of pharmacology &amp; pharmacotherapeutics<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2951976\/\" target=\"_blank\" rel=\"noopener noreferrer\">international journal of pediatric obesity<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2892765\/\" target=\"_blank\" rel=\"noopener noreferrer\">yale journal of biology and medicine<\/a> show that they&#8217;re associated with obesity and other health conditions.<\/p>\n<p>in short, low-fat and non-fat products replace healthy, natural fats with artificial ingredients that are bad for your health. don&#8217;t fall for the trap!<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: low-fat products are far from a healthy alternative to natural fat-containing foods. they&#8217;re highly processed and are often filled to the brim with unhealthy artificial sweeteners. it&#8217;s better to eat regular fat-containing foods in moderation.<\/p><\/blockquote>\n<h2><strong>eat several small meals during the day<\/strong><\/h2>\n<p>this is one of those myths that just won&#8217;t seem to die\u2014no matter how much evidence piles up against it.<\/p>\n<p>the idea behind this lie is that you eat many small meals through the day so that your metabolism stays high.<\/p>\n<p>research has proven this lie wrong time and time again. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9155494\" target=\"_blank\" rel=\"noopener noreferrer\">studies<\/a> in the\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19943985\" target=\"_blank\" rel=\"noopener noreferrer\">british journal of nutrition<\/a> comparing subjects who eat many meals and those who eat few meals show there&#8217;s no difference.<\/p>\n<p>on the contrary, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc4391809\/\" target=\"_blank\" rel=\"noopener noreferrer\">obesity<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3374835\/\" target=\"_blank\" rel=\"noopener noreferrer\">plos one<\/a> studies have shown that eating more meals leads to more hunger and less fullness than eating fewer, larger meals.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/weight-loss-tips.jpg\" alt=\"weight loss tips\" width=\"600\" height=\"410\" \/><\/p>\n<p>eating too often goes against how our bodies developed in nature.<\/p>\n<p>our ancestors weren&#8217;t always fed. more often than not, they <a href=\"\/fasting-weight-loss\/\">fasted for long periods<\/a> of time.<\/p>\n<p>going without eating for a while allows for a process known as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3106288\/\" target=\"_blank\" rel=\"noopener noreferrer\">autophagy<\/a>.<\/p>\n<p>waste is cleared out of our cells. thus, fasting every now and then is beneficial, studies in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3680567\/\" target=\"_blank\" rel=\"noopener noreferrer\">canadian medical association journal<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20339363\" target=\"_blank\" rel=\"noopener noreferrer\">obesity<\/a> conclude.<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: the idea that it&#8217;s better to eat a bunch of small meals during the day simply doesn&#8217;t hold up. it&#8217;s good to fast once in a while.<\/p><\/blockquote>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-fatty-foods\">fatty foods<\/div><h2><strong>fatty foods make you fat<\/strong><\/h2>\n<p>perhaps the reason this myth persists is because it sounds logical at first. the fat in food becomes <a href=\"\/relacore-review\/\">belly fat<\/a>, right?<\/p>\n<p>leaving the nutrition myths aside &#8211; the truth is more subtle. although fat has more calories than protein and carbs, high-fat foods by themselves don&#8217;t make you fat.<\/p>\n<p>it might be surprising to learn, but it&#8217;s easier to lose weight with high-fat, low-carb diets than with diets that are low in fat, according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/nbk53552\/\" target=\"_blank\" rel=\"noopener noreferrer\">fat detection<\/a>.<\/p>\n<p>when you eat fat, you enhance your body&#8217;s ability to burn fat. if you only eat carbs, what you&#8217;re doing is training your body to become efficient at burning carbs.<\/p>\n<p>reducing fat intake also deprives you of the hormone adiponectin. this hormone increases your metabolism, helping your burn fat at a faster rate.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/trans-fat-bad-for-health.jpg\" alt=\"junk food\" width=\"891\" height=\"674\" \/><\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7900695\" target=\"_blank\" rel=\"noopener noreferrer\">the american journal of clinical nutrition<\/a>, it also <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19225118\" target=\"_blank\" rel=\"noopener noreferrer\">curbs your appetite<\/a>. but you need a moderate amount of fat in your diet to get <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15934913\" target=\"_blank\" rel=\"noopener noreferrer\">adiponectin<\/a>, says a study in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15983200\" target=\"_blank\" rel=\"noopener noreferrer\">diabetes<\/a>.<\/p>\n<p>also, keep in mind that fat is simply more filling than carbs. fat is satiating; it keeps you from feeling hungry all the time, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/nbk53550\/\" target=\"_blank\" rel=\"noopener noreferrer\">fat detection<\/a> states.<\/p>\n<p>if you think about it, the foods that must satisfy hunger are rich in healthy fat: meats, cheese, nuts, avocados, and fatty fish.<\/p>\n<p>when you eat fat, your small intestine sends out signals that release appetite-controlling hormones.<\/p>\n<p>in this way, fatty foods stop hunger dead in its tracks. you eat less and are better able to manage your weight.<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: fats aren&#8217;t your enemy. eating excessive carbs is more likely to make you gain weight than a high-fat diet that&#8217;s low in carbs.<\/p><\/blockquote>\n<h2><strong>don&#8217;t eat eggs<\/strong><\/h2>\n<p>why do these supposed \u201cexperts\u201d keep vilifying healthy foods? one of the biggest examples of their penchant for dietary slander is with eggs.<\/p>\n<p>nutrition\u00a0myths tell you eggs are bad because of cholesterol.<\/p>\n<p>thankfully, we have real scientists doing real research and fighting nutrition myths.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/egg-nutrition.jpg\" alt=\"egg nutrition\" width=\"1024\" height=\"683\" \/><\/p>\n<p>findings from studies in the\u00a0<a href=\"https:\/\/www.bmj.com\/content\/346\/bmj.e8539\" target=\"_blank\" rel=\"noopener noreferrer\">british medical journal<\/a> tell us that cholesterol in the food you eat doesn&#8217;t raise your blood cholesterol.<\/p>\n<p>besides this, <a href=\"\/16-ways-to-reduce-hunger\/\">eggs are among the most nutritional foods<\/a> you can eat. they&#8217;re loaded with high levels of many nutrients, says <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/70\/2\/247\/4431045\" target=\"_blank\" rel=\"noopener noreferrer\">the american journal of clinical nutrition<\/a>. for instance, eggs contain many antioxidants that help your eyes. &#8220;in a raw egg, you get more omega-3 fatty acids, lecithin, vitamin d, lutein, zinc, and b vitamins.&#8221; states dr salerno, from\u00a0<a href=\"http:\/\/salernocenter.com\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">the salerno center<\/a>.<\/p>\n<p>moreover, eggs are filling and delicious. some research in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18679412\" target=\"_blank\" rel=\"noopener noreferrer\">international journal of obesity<\/a> and the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16373948\" target=\"_blank\" rel=\"noopener noreferrer\">journal of the american college of nutrition<\/a> have shown that eating eggs in the morning can help you lose weight.<\/p>\n<blockquote><p><strong>final thoughts:<\/strong> it&#8217;s one of the more common nutrition myths that eggs are linked to heart issues. eggs give you the good type of cholesterol and are even helpful for losing weight.<\/p><\/blockquote>\n<h2><strong>too much protein harms your kidneys and bones<\/strong><\/h2>\n<p>while eating protein increases short-term calcium excretion from your bones, the long-term effect is just the opposite.<\/p>\n<p>when it comes to the long-term, protein is associated with bone health and low risk of fractures, according to studies in the <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1359\/jbmr.2000.15.12.2504\" target=\"_blank\" rel=\"noopener noreferrer\">journal of bone and mineral research<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21102327\" target=\"_blank\" rel=\"noopener noreferrer\">current opinion in lipidology<\/a>.<\/p>\n<p>the research shows no correlation between high protein and kidney issues.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/protein-foods.jpg\" alt=\"protein foods\" width=\"703\" height=\"473\" \/><\/p>\n<p>and remember: protein has many benefits you can&#8217;t do without.<\/p>\n<p>protein helps you build greater muscle mass and lean tissue.<\/p>\n<p>it cuts down your hunger, gives you greater bone density, improves your brain functions, and even helps you sleep better, according to studies in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20847729\" target=\"_blank\" rel=\"noopener noreferrer\">obesity<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22139564\" target=\"_blank\" rel=\"noopener noreferrer\">international journal for vitamin and nutrition research<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1279144\" target=\"_blank\" rel=\"noopener noreferrer\">journal of nutrition<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc3896837\/\" target=\"_blank\" rel=\"noopener noreferrer\">frontiers in behavioral neuroscience<\/a>.<\/p>\n<p>also, your nails, hair, and skin are mostly made of protein, so you need to consume plenty of protein to keep those parts of your body in order.<\/p>\n<p>this is one reason protein powders like those from <a href=\"\/isagenix-review\/\">isagenix<\/a> are so popular.<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: eating the right amount of protein improves your bone health and reduces the possibility of fracture.<\/p><\/blockquote>\n<h2><strong>low-carb diets are risky<\/strong><\/h2>\n<p>a lot of people out there have a negative idea about low-carb diets. but the fact is a low-carb diet has many advantages over a low-fat diet.<\/p>\n<p>while low-fat diets sound like a good idea, it just doesn&#8217;t work well against obesity.<\/p>\n<p>although the fake experts slander low-carb diets, empirical evidence shows they&#8217;re more effective.<img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/low-carb-food-image.jpg\" alt=\"low carb foods\" width=\"1141\" height=\"735\" \/><\/p>\n<p>research shows that low-carb diets offer a number of benefits. they reduce body fat even while the dieter eats as much as he wants.<\/p>\n<p>with a low-carb diet, you do better at increasing \u201cgood\u201d hdl cholesterol while lowering \u201cbad\u201d ldl cholesterol. you even lower your triglycerides.<\/p>\n<p>plus, low-carb diets are easier to stick to since you&#8217;re not constantly limiting your calorie intake. it&#8217;s hard to keep a diet when you feel hungry all the time.<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: low-carb diets are a much better way to lose weight than low-fat diets. low-carb diets curb your hunger, and help with cholesterol.<\/p><\/blockquote>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-low-carb-diets\">low-carb diets<\/div><h2><strong>grains are for everyone<\/strong><\/h2>\n<p>it&#8217;s a silly idea that everyone should base their diets on grain.<\/p>\n<p>keep in mind that the agricultural revolution happened rather recently.<\/p>\n<p>our genes are still used to the kind of eating with did pre-agriculture.<\/p>\n<p>compared to fruits and vegetables, grains are pretty low in nutrients. and they come with a lot of phytic acid, a substance that binds minerals in the intestine\u2014preventing them from getting absorbed properly.<\/p>\n<p>wheat, the most popular grain in the western world, causes a\u00a0long list of health problems.<\/p>\n<p><img decoding=\"async\" class=\"img-responsive\" src=\"\/\/www.digitopmedia.com\/wp-content\/uploads\/whole-grains-image.jpg\" alt=\"whole grains\" width=\"712\" height=\"475\" \/><\/p>\n<p>the kind of wheat we eat nowadays contains large amounts of the protein gluten. unfortunately, many people are sensitive to gluten.<\/p>\n<p>gluten can damage intestinal lining, causing pain, stool inconsistency, bloating, and fatigue.<\/p>\n<p>it&#8217;s for these reasons <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2633336\/\" target=\"_blank\" rel=\"noopener noreferrer\">low-carb diets<\/a> are often much more <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc538279\/\" target=\"_blank\" rel=\"noopener noreferrer\">effective for managing weight<\/a>.<\/p>\n<blockquote><p><strong>final thoughts:<\/strong> grains have low nutritional value compared to foods like vegetables. grains that contain gluten\u2014such as wheat\u2014can lead to health problems.<\/p><\/blockquote>\n<h2><strong>make carbohydrates your largest source of calories<\/strong><\/h2>\n<p>remember the food pyramid they used to teach us in school? what if it was a source of the major nutrition myths?<\/p>\n<p>that creative visualization of the ideal diet was wrong in so many ways. chief among the problems with the food pyramid was the fact that it placed so much emphasis on carbs.<\/p>\n<p>if you remember, it made carbohydrates the foundation of the ideal diet.<\/p>\n<p>veggies and fruits went above the grains, followed by meats and dairy. at the very top were the fats, which were needed only sparingly.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc2633336\/\" target=\"_blank\" rel=\"noopener noreferrer\">studies<\/a>\u00a0in\u00a0<a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/205916\" target=\"_blank\" rel=\"noopener noreferrer\">the journal of the american medical association<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmc538279\/\" target=\"_blank\" rel=\"noopener noreferrer\">nutrition &amp; metabolism<\/a> consistently show that <a href=\"\/7-reasons-why-low-carb-trumps-low-fat\/\">low-carb, high-fat diets<\/a> beat high-carb diets, but they both keep\u00a0people slim and healthy.<\/p>\n<blockquote><p><strong>final thoughts<\/strong>: high carb diets don&#8217;t work. they don&#8217;t help you lose weight.<\/p><\/blockquote>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-conclusion\">conclusion<\/div><h2><strong>conclusion about nutrition myths<\/strong><\/h2>\n<p>there&#8217;s an abundance of nutrition myths out there. they start with bad science or mistaken \u201cconventional wisdom,\u201d which then gets perpetuated by parroting \u201cexperts.\u201d<\/p>\n<p>you don&#8217;t have to avoid eggs, meat or natural fatty foods. contrary to what many mainstream gurus tell you, the high-carb, low-fat diet isn&#8217;t always the best way to control your weight. in fact, it can be the worst way.<\/p>\n<p>now that you&#8217;re informed about nutrition myths, you can make smarter choices, like choosing a weight-loss program that can help teach you about these myths, your own eating behaviors, and more.<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\"><strong>noom<\/strong><\/a> is one of the best weight-loss apps we have ever seen. we like that the program is backed by clinical research and offers tons of interactive tools for users to access in one place, making weight-loss journeys easier.<\/span><\/p>\n<p>right now, you can get a <span style=\"font-weight: 400;\"><a href=\"https:\/\/noom.8utb.net\/c\/1720052\/500038\/8591\" target=\"_blank\"><strong>free trial offer<\/strong><\/a> of noom.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>overview | saturated fats | fatty foods | low-carb diets | conclusion | q&amp;athere&#8217;s no shortage of nutrition myths out &hellip;<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"is_medically_reviewed":true,"medically_reviewed_by":{"id":41,"user_firstname":"shannon","user_lastname":"clark","nickname":"shannon clark, bs, cpt","user_nicename":"shannon","display_name":"shannon clark, bs, cpt","user_email":"nextgenarticles@gmail.com","user_url":"","user_registered":"2017-06-23 19:36:32","user_description":"shannon clark, b.s., c.p.t., holds a degree in exercise science from the university of alberta, where she specialized in sports performance and psychology.  in addition to her degree, she is an aflca certified personal trainer and has been working in the field for over 12 years now, helping others lose weight, build muscle, and improve their athletic performance. she\u2019s worked with people of all ages and helped them find the right fitness path for themselves. shannon has been published in oxygen magazine, bodybuilding.com, lifehack.org, t-nation.com, leankitchenqueen.com, sheknows.com and more.","user_avatar":false},"q_and_a":[{"question":"what are controversial issues in nutrition?","answer":"<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;controversial issues in nutrition include:--the health benefits and risks of organic versus conventional farming--the effects of processed food on human health--nutritional value of various diets, such as vegan and paleo--use of supplements, vitamins and minerals to improve health--debate between low-fat and low-carbohydrate dieting--controversy over the safety of genetically modified foods&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:833,&quot;3&quot;:{&quot;1&quot;:0},&quot;9&quot;:1,&quot;11&quot;:3,&quot;12&quot;:0}\">controversial issues in nutrition include:&#8211;the health benefits and risks of organic versus conventional farming&#8211;the effects of processed food on human health&#8211;nutritional value of various diets, such as vegan and paleo&#8211;use of supplements, vitamins and minerals to improve health&#8211;debate between low-fat and low-carbohydrate dieting&#8211;controversy over the safety of genetically modified foods.<\/span><\/p>\n"}],"jump_links":[{"name":"overview","element":"h2","element_number":"1"},{"name":"saturated fats","element":"h2","element_number":"2"},{"name":"fatty foods","element":"h2","element_number":"5"},{"name":"low-carb diets","element":"h2","element_number":"9"},{"name":"conclusion","element":"h2","element_number":"11"}],"delivery_method":"n\/a","product_website":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
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