Breast cancer risk may increase if soy milk is consumed. Foods low in fat are better for you than those rich in fat. Protein is lacking in the diets of vegans and vegetarians. Some erroneous nutritional beliefs appear to persist in American culture like a horrible song that keeps playing in your head.
To clear up any confusion, we put a straightforward question to 10 of the greatest nutritionists in the country: What is one nutrition myth you wish would go away, and why? They stated the following.
Myth #1 is that fresh produce is always better for you than canned, frozen, or dry options.
Research has shown that dried, canned, and frozen fruits and vegetables can be just as nutrient-dense as their fresh counterparts, contrary to the widely held idea that "fresh is better."
Sara Bleich, professor of public health policy at the Harvard T.H. Chan School of Public Health and outgoing director of nutrition security and health equity at the US Department of Agriculture, said that they can also be cost-effective and a simple way to guarantee that fruits and vegetables are always available at home. One warning: Read nutrition labels carefully and choose brands that limit the use of hidden ingredients like added sugars, saturated fats, and sodium, cautioned Bleich. Some canned, frozen, and dried types also contain these nutrients.
Myth #2: All fat is unhealthy.
After research showing links between high-fat diets and high cholesterol levels were published in the late 1940s, doctors concluded that lowering your intake of total fats would lower your chance of developing heart disease. By the 1980s, despite the lack of conclusive proof that a low-fat diet would avoid problems like heart disease, overweight, or obesity, doctors, federal health experts, the food business, and the news media were advocating for its benefits for everyone.
Surampudi clarified that not all fats are harmful. Healthy fats, such as monounsaturated fats (found in olive and other plant oils, avocados, and some nuts and seeds) and polyunsaturated fats (found in sunflower and other plant oils, walnuts, fish, and flaxseeds), actually help reduce your risk for conditions like heart disease and stroke even though some types of fats, including saturated and trans fats, can increase your risk for them. The production of vital hormones, support of cell function, and aid in the absorption of specific nutrients are all functions that good fats play in addition to providing energy.
Don't assume a product is healthy just because it is marked as "fat-free," Surampudi said. Rather, give preference to goods with basic ingredients and no added sugars.
Myth #3: The main cause of long-term weight gain is "calories in, calories out."
It is true that you will most likely gain weight if you consume more calories than you burn. Additionally, you will undoubtedly lose weight if you burn more calories than you take in, at least temporarily.
But the evidence does not support the idea that eating more will result in a persistent weight gain that leads to obesity or overweight. However, according to Dr. Dariush Mozaffarian, a professor of nutrition and medicine at the Friedman School of Nutrition Science and Policy at Tufts University, "it may be the kinds of foods we eat that are the long-term drivers" of these disorders. As they are quickly digested and flood the bloodstream with glucose, fructose, and amino acids, which the liver then converts to fat, ultraprocessed meals, such as refined starchy snacks, cereals, crackers, energy bars, baked goods, sodas, and sweets, can be particularly detrimental for weight gain. Instead of tracking calories, making healthy eating a priority in general is what is required to maintain a healthy weight.
Myth #4: Fruit shouldn't be consumed by those who have Type 2 diabetes.
This misconception is the result of mixing together fruit juices with whole fruits, which can cause blood sugar levels to rise due to their high sugar and low fibre content.
However, studies show that this is untrue. One serving of whole fruit per day, especially blueberries, grapes, and apples, according to some research, lowers the risk of acquiring Type 2 diabetes. Furthermore, according to other studies, eating whole fruits can help you manage your blood sugar if you already have Type 2 diabetes.
It's time to dispel this misconception, according to Dr. Linda Shiue, an internist and the director of culinary medicine and lifestyle medicine at Kaiser Permanente San Francisco. She also added that everyone, including those with Type 2 diabetes, can gain health benefits from the fibre, vitamins, minerals, and antioxidants found in fruit.
Myth No. 5: Vegan milk is better for you than regular milk.
Some people believe that plant-based milks, like those derived from oats, almonds, rice, and hemp, are healthier than cow's milk. Professor of sustainable food systems at Arizona State University and former US deputy secretary of agriculture Kathleen Merrigan remarked, "It's absolutely not true.
In terms of protein, cow's milk normally has 8 grammes per cup, but almond and oat milk typically provide 1 or 2 grammes and 2 or 3 grammes, respectively. While the nutritional value of plant-based beverages might vary, according to Merrigan, many of them contain more additional components than cow's milk, including sugar and sodium, all of which can be detrimental to health.
Myth number 6: White potatoes are unhealthy.
Because of their high glycemic index, which indicates that they contain quickly digestible carbs that might increase your blood sugar, potatoes have frequently been demonised in the nutrition community.
However, according to Daphene Altema-Johnson, a programme officer for food communities and public health at the Johns Hopkins Center for a Livable Future, potatoes can actually be good for your health. They are abundant in fibre, potassium, vitamin C, potassium, and other nutrients, particularly when eaten with the skin. They are more readily available because they are also affordable and available all year long at grocery stores. The following cooking techniques are healthier: roasting, baking, boiling, and air frying.
Myth No. 7: During the first several years of a child's existence, you should never give them goods containing peanuts.
For years, professionals advised expecting parents that the best way to protect their kids from having food allergies was to steer clear of common allergen foods like peanuts or eggs. throughout their early years of life. However, according to allergy experts, it's now preferable to introduce your child to peanut goods from a young age.
At roughly 4 to 6 months, when your baby is ready for solids and assuming they don't have severe eczema or a known food allergy, you can start introducing peanut products (such as watered-down peanut butter, peanut puffs, or peanut powders, but not entire peanuts). Dr. Ruchi Gupta, a professor of paediatrics and the head of the Center for Food Allergy & Asthma Research at the Northwestern Feinberg School of Medicine, advised beginning with 2 tablespoons of smooth peanut butter mixed with water, breast milk, or formula, twice to three times per week.
Ask your paediatrician or an allergist about starting peanut goods at around 4 months if your kid has severe eczema. To avoid food allergies, Gupta advised giving your infant a varied diet during the first year of life.
Myth No. 8: Plants' proteins aren't complete.
According to Stanford University nutrition expert and professor Christopher Gardner, "'Where do you obtain your protein?' is the No. 1 question vegetarians get asked." The misconception, or "building blocks of proteins," according to him, is that some amino acids are entirely absent from plants. Gardner noted that although this may seem to be the case, all plant-based diets actually include all 20 amino acids, including all nine necessary ones. The difference is that the proportion of these amino acids in plant-based foods isn't as optimal as that in animal-based foods. You simply need to consume enough total protein and a variety of plant-based foods throughout the day in order to get an adequate mix. Thankfully, the majority of Americans consume more than enough protein daily. It's simpler than most people realise, according to Gardner.
Myth No. 9: Consuming meals containing soy can raise your risk of developing breast cancer.
In experiments on animals, it was discovered that isoflavones, plant oestrogens present in soy, stimulated the growth of breast carcinoma cells. Professor and department head of nutrition at the Harvard T.H. Chan School of Public Health Dr. Frank Hu stated, "However, this association has not been validated in human studies." Soy consumption and the risk of developing breast cancer in people are not currently linked by science. Consuming soy-based foods and beverages, such as tofu, tempeh, edamame, miso, and soy milk, may actually reduce the chance of developing breast cancer and increase survival rates.
According to Hu, soy foods are also a powerhouse of nutrients linked to a lower risk of heart disease, including high-quality protein, fibre, vitamins, and minerals. The data is conclusive: Add soy products to your diet with confidence.
Myth No. 10: The basic nutritional advice is frequently changing.
Dr. Marion Nestle, professor emerita of nutrition, food studies, and public health at New York University, disagreed with this. The first dietary guidelines for preventing obesity, Type 2 diabetes, heart disease, and other conditions of a similar kind were made in the 1950s, and they suggested balancing calories and avoiding meals heavy in saturated fat, salt, and sugar. The US Dietary Guidelines of today encourage the same. Yes, science changes, but the fundamental dietary advice doesn't change. Eat food, as author Michael Pollan summarised in only seven words: not excessively. mostly plants According to Nestle, the counsel was sound 70 years ago and is still valid now. It also gives you plenty of room to eat the things you enjoy.
0 Comments