There are still many myths and weight tips that persist, even though experts have tried to explain them away. These myths were debunked at the American Dietetic Association’s Food & Nutrition Conference & Expo in Chicago last month. Here are ten of most common and mistaken nutrition and diet myths. These myths are the most common. These myths are often repeated by experts at the ADA conference.
- Myth 1: Night eating is bad for you. Christine Rosenbloom PhD, RD CSSD of Georgia State University, says this is completely false. This was likely a result of an assumption that breakfast has a positive effect on your BMI. However, this doesn’t mean that eating later in the day is bad. It doesn’t matter if you eat first thing in the morning or later in the evening, the amount of calories you consume each day is what matters.
- Myth 2: Avoid foods with high glycemic levels. This index can be misleading as it is used to measure everything you eat. This index shouldn’t be your only strategy to control blood sugar and lose weight. It will most likely help you to fine-tune the way that you eat.
- Myth 3: High fructose Corn Syrup causes weight gain This diet myth was created in 2003 by experts who noticed an increase in obesity due to high fructose syrup use. Although attempts were made to connect the two, it took some time to find the right answer. The American Medical Association recently concluded that high fructose Corn Syrup does not cause obesity.
- Myth 4: Caffeine is bad. Rosenbloom says there is evidence that caffeine may not only give you an alert feeling but also has a positive effect on conditions such as gout or Parkinson’s disease. Contrary to popular belief, caffeine does not dehydrate you.
- Myth 5: The healthier you are, the less fat you consume. It doesn’t matter how many fat grams you eat. People with metabolic syndrome, heart disease, diabetes or other conditions might find it helpful to include healthy fats in their diet. Healthy fat is monounsaturated and should be replaced whenever possible by saturated fats. It is misleading to cast one component of a diet in isolation. Moderation is the best option.
- Myth 6 – Avoid salty foods and eat sea salt instead. Gourmet salts such as sea salt are no healthier than regular, unglamorous salt. Sea salt is more coarse than regular table salt, which means that fewer grains can be used in a standard teaspoon. You can reduce your sodium intake by reading the labels on processed foods. These foods are best avoided as they have high sodium levels.
- Myth 7: Drinking more water per day will help you lose weight. Although there is no evidence to support the claim that water helps you lose weight, soups and other foods rich in water can fill you up. Although carrying a large water bottle around with you and drinking it regularly can quench your thirst, it won’t affect how hungry you are or make you lose any calories.
- Myth 8: Whole grains are better than refined grains. Whole grains are healthier and more delicious than refined grains, but you don’t need to give up on refined grains. According to the U.S. Department of Agriculture’s My Pyramid guidelines, you should only consume half of your grains from whole-grain sources. Instead of banning breads, consider enriched grains. These refined grains can also have some health benefits (like folic acids and other nutrients). A balanced diet includes both grains.
- Myth 9: Sugar can cause behavior problems in children. This myth is where you should be reassessing your expectations. What are you expecting your child to do after they have eaten candy? And then there’s that “sugar high” everyone is talking about. Surprisingly studies show that children who think they have been given sugar are more hyper than their parents, even though no sugar was consumed. Instead of blaming sugar, consider the expectation and excitement surrounding the event as the source of your child’s excitation.
- Myth 10 – Protein is the key nutrient needed by athletes. Although athletes need more protein than the rest, they don’t require nearly as much as others. Supplements are probably not necessary since athletes, who are often health-conscious and eat a lot of protein, don’t need them. You can help rebuild your muscles by eating 8 grams of protein after a workout if you are weight training. You shouldn’t consume more than one scoop of whey powder in a special beverage.
Fermentation refers to the chemical transformation of organic compounds into simpler compounds using enzymes and complex organic catalysts. These enzymes and other organic catalysts are made by microorganisms like yeasts, molds, bacteria, and yeasts. Enzymes are responsible for breaking down complex organic molecules into smaller compounds, and nutrients. Three important enzymes are protease, lipase, and amylase.
- Protease is responsible for the breakdown of large protein molecules into polypeptides or peptides, then into amino acids. Amino acids are essential for cell renewal and human growth.
- Amylase works with carbohydrates to reduce starches, complex sugars, and glucose to simple sugars or glucose. This fuels all of our body’s processes. An increase in amylase could indicate a problem with your gall bladder or pancreas.
- Lipase converts complex fat molecules to simpler fatty-free acid. It aids in the digestion and absorption of nutrients in the intestines. Some foods can ferment, which can lead to gas, indigestion, and bloating. Diverse types of undigested food mass can cause digestive disorders. Undigested food becomes a breeding ground of bacteria as it ferments and decomposes.
- Acid food combinations and proteins – Acidic foods slow down digestion of protein. Undigested protein can cause bacterial decomposition and some poisonous effects.
- Desserts and meal combinations – Desserts that are served after a meal can cause heavy stomachs and poor digestion. This causes fermentation and bacteria which turn the foods into alcohols and vinegars as well as acetic acid.
- Acids and starch mixtures – Acids neutralize starch digestion’s alkaline medium. This results in fermentation and indigestion.
- Tomatoes with potato – The acidity of the tomato damages the alkaline medium that is necessary for the action ptyalin. Ptyalin cannot function in an acid environment. The potatoes must wait until they reach their small intestine to continue digestion. The bacteria in the stomach will ferment the potatoes and turn them into alcohol and acetic acids. When the small intestine absorbs the potatoes, it can cause poisoning. All tissues that they come in contact with are affected. Gastric irritation can lead to inflammation, ulceration, and eventually cancer. Overeating is a major cause of obesity and contributes to the body’s degeneration. Moderate eating the right foods is key to healthy longevity.