Top 8 Nutrition Myths To Avoid!

nutrition myths

शीर्ष 8 पोषण मिथक-समस्या और समाधान, हिंदी में पढ़ने के लिए यहां क्लिक करें …

nutrition myths

Forget what you’ve heard about low carbs, fat-free products, fruit juice, eggs, and more.

Nutrition myths are like flies – they are everywhere, they’re hard to avoid, and they can derail your best intentions to be healthy.

nutrition myths

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MYTH: Drinking fruit juice is a good way to increase fruit in your diet.

TRUTH: Fruit juice is high in added sugars. In fact, a cup of fruit juice can have as much as 40g of sugar, equivalent to 10 teaspoons. Regularly consuming fruit juice is like drinking calorie bombs. Consuming too much sugar increases your risk of many chronic diseases including heart disease and stroke. The best way to increase your fruit consumption is to eat the whole fruit, which gives you the added benefit of fiber.

MYTH: If a food is fat-free, it must be healthy.

TRUTH: Foods labeled “fat-free” can still be high in calories, salt, sugar, or other undesirable nutrients. Plus, fat is not the enemy it was once thought to be. All fat is not bad, just the processed variety is. Fat from foods like nuts, oil, and fish is essential in the diet. Don’t be fooled by fat-free claims – learn how to read the ingredient list and use the Nutrition Facts panel so you can get the whole story.

nutrition myths

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MYTH: A low-carb diet is the best way to lose weight.

TRUTH: According to scientific studies, choosing the right carbs is better for healthy eating than choosing a low-carb diet. The “right carbs” are vegetables, fruit, legumes, and whole grains such as oats, brown rice, and whole-grain bread. These foods provide fiber, vitamins, and a wealth of disease-fighting antioxidants. Yes, cutting carbs can help you lose weight, but it may not help keep the weight off. It is difficult to maintain a low-carb diet since the food choices are so limited. To keep it uncomplicated, you just need to replace the ultra-processed carbs in your diet with naturally occurring complex carbohydrates.

MYTH: Brown grain products are whole grain products.

TRUTH: Brown dyes and additives can give foods the deceiving appearance of whole grain. Read labels to be sure a food is a whole grain, and try to get about 80 grams or 3-ounce equivalents of whole grains per day to reduce the risk of heart disease, diabetes, and stroke.

nutrition myths

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MYTH: Eating eggs will raise your cholesterol.

TRUTH: This myth began because egg yolks have the most concentrated amount of cholesterol of any food. However, there’s not enough cholesterol there to pose health risks if eggs are eaten in moderation. Studies suggest that eating one egg per day will not raise cholesterol levels and that eggs are actually a great source of nutrients.

MYTH: Drink eight, glasses of water per day.

TRUTH: When it comes to hydration, the thumb rule is you should drink enough water to replace the water lost through breathing, excrement, and sweating each day – but that doesn’t necessarily total 8 glasses of water. It’s hard to measure the exact amount of water you have consumed daily in food and drink, but if your urine is pale yellow, you’re doing a good job. If it’s a darker yellow, drink more water.

nutrition myths

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MYTH: Vitamin supplements are necessary for everyone.

TRUTH: If you eat a wholesome diet and a variety of fruits, vegetables, and whole grains, along with moderate amounts of a variety of low-fat dairy and protein and the right quantity of calories, you don’t need to supplement. Most people do not, so a multi-vitamin might be good. Special vitamin supplements are also recommended for people who are pregnant or have nutritional disorders.

MYTH: Eating protein immediately after a workout will improve recovery.

TRUTH: Depends on the type of workout. For strength training athletes/bodybuilders, a protein supplement will be of help as it assists in muscle recovery. Endurance athletes need to take in carbohydrates immediately after a workout to replace depleted glycogen stores, and a pure protein supplement will not help. There is an industry out there that feeds on your fear of improper nutrition and convenience factor. What matters most, however, is how much nutrition you get over the course of the day.

nutrition myths

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nutrition myths

Focus on sustainable health habits, such as eating nutritious foods. Ample protein, leafy greens, and foods full of vitamins and minerals are not just tastier than anything a special diet has to offer, they’re also way better for you. Stop wasting time and energy on myths that lead us astray from our ultimate aim of leading a healthy and happy life.