The Top 10 Nutrition Lies
The official nutrition recommendations distributed in schools, hospitals and media are unreliable and contradictory. I have created a list of the worst examples of such recommendations.
Here are 10 biggest lies, myths and misconceptions.
1. Perfect breakfast: Bow of cereal with milk
It is best to start a day with a balanced meal consisting of a dairy product, fruit and a drink – these are the tips taken straight from the official nutritional recommendations. Follow them for breakfast so you have to eat a sandwich with butter and jam, drink orange juice and a glass of milk.
Another variant of ” healthy breakfast” can be found in cereal boxes. It bumps children into thinking that the perfect breakfast is a bowl of corn flakes with milk (all that calcium 🙂 or with orange juice (think vitamins).
Such breakfasts are sugar bombs. Orange juice is rich in fructose, meaning “bad sugar”, which raises blood glucose levels and turns into fat.
Milk is full of lactose, which is yet another form of sugar. Sandwich with jam or cereal flakes contain a lot of carbohydrates. Starch in contact with saliva converts into glucose and causes a jump in blood sugar levels within minutes after ingestion. This amount of sugar forces the pancreas to produce huge amounts of insulin, which can cause sugar to drop around eleven o’clock (assuming you eat breakfast at about eight in the morning). You will then feel the lack of energy and get wolf appetite.
All this leads to rapid weight gain. In February 2010, researchers in the field and nutrition education at the University of Kansas published a study showing that breakfast should be rich in protein. Eating less carbohydrates and a larger portions protein raises energy levels and reduces hunger during the day, without increasing the daily intake of calories. Do not worry so much about the calories you eat during a breakfast. This is compensated by a lower appetite and hence a lower calorie intake over the rest of the day. And without special effort and sacrifices on your part! What’s more, replacing carbohydrates with good fats reduces the jump of glucose in blood and increases satiety, thus reducing hunger and daytime sleepiness.
Good breakfast should therefore provide mainly protein and good fats. It is highly recommended to eat such meals as scrambled eggs, soft eggs, fried eggs, omelette, avocado, salmon slice or ham, olives, goat cheese or such, walnuts, almonds and other nuts, as well as salads.
After such breakfast, you should be full of energy and your appetite at noon will should be moderate. High protein breakfast is a way of good health and figure.
2. Milk is good for bones
There is no proof that milk improves bone hardness and protects against fractures.
New research from Harvard shows that it is the opposite. In men – the greater the milk intake in youth, the greater the risk of hip fractures. In women, milk intake has no such effect. Moreover, according to a 2012 study published in the American Journal of Epidemiology, men who consumed a lot of milk in their teens show a significantly higher risk of developing prostate cancer2. According to Thierry Souccar, a milk specialist, it is imperative that state feeding agencies apologize and recognize their mistake. They should honourably admit that it was a mistake to persuade the entire public to consume 3 to 4 dairy products a day to prevent breakage. From now on they should also stop promoting the consumption of these products and recommend moderation in this area3.
3. Light products are good for your health
Do you know what is the taste of food from which all fat has been removed?
Yes, it tastes like paper. No one would like to eat it. Food manufacturers are aware of this and add other ingredients to compensate for the lack of fat. Sugar, glucose-fructose syrup or artificial sweeteners such as aspartame are most commonly added. Products containing sugars greatly increase seizures of “wolf hunger”.
Fats – on the other hand – give a long lasting feeling of satiety, because they stay longer in the stomach, longer are digested by digestive juices. It is harder to lose weight when you eat skimmed products.
4. Eggs are bad for you
One of the biggest offenses of today’s dieticians was to “demonize” one of the best human foods, eggs. According to them, egg yolk is more dangerous than Dracula because it contains cholesterol causing cardiovascular disease. Indeed – large yolk contains 212 mg of cholesterol, which is quite a lot compared to other foods. But it has been proven that cholesterol from food does not raise blood cholesterol levels. Cholesterol in the blood is made from sugar by the liver. How many times do you have to repeat this?
The British Medical Journal recently published a comprehensive study of 4 million people. It has once again been proven that the intake of one egg a day does not in any way increase the risk of heart disease and may even reduce the risk of stroke (not for people with diabetes).
It is also worth noting that egg yolk is a wonderful wealth of lutein and zeaxanthin, or two unique antioxidants that protect your eyes from cataract and macular degeneration5.
5. Too much protein in the food is harmful to the kidneys
High protein diets are strongly criticized for causing kidney problems and osteoporosis (ie, porous bone). Once again the truth is completely different. Consuming proteins for a long time strengthens the bones and significantly reduces the risk of fractures. This is confirmed by a recent study by researchers at the University of Connecticut in the US6. The restriction of protein intake was described in this paper as even dangerous for people with weak bones! And to the kidneys, there is also a myth.
Detailed studies did not show any relationship between high protein diet and renal disease in healthy subjects7.
However, in people suffering from renal failure, it has been proven that in this case reducing protein intake is beneficial. In addition, consuming a large amount of protein and a small amount of cereal lowers blood pressure, cholesterol and reduces the risk of cardiovascular disease8.
Do not be afraid to eat high protein meals, but remember to always eat them together with good quality vegetables that work alkalising.
6. Vegetable oils are better
Vegetable oils rich in polyunsaturated fatty acids are considered healthier because they lower the risk of heart disease. However, there is a big misunderstanding here, because not all polyunsaturated fatty acids are as valuable as they are. Omega-6 polyunsaturated fatty acids have a pro-inflammatory effect (which is detrimental to arteries) while omega-3s have an anti-inflammatory effect (which is beneficial for arteries). The human need for omega-6 and omega-3 fatty acids measured proportionally: if you eat more of these, you should eat more of the other ones.
The ratio of omega-6 to omega-3 should be 2: 1. Too much omega-6 fatty acids (present in sunflower and corn oils) are currently consumed, and too little omega-3 (linseed oil, walnut oil, rapeseed oil, fish liver oils), which partly explains the increase in cardiovascular disease. The ratio of omega-6 to omega-3 is often 20: 1 and even 30: 1! To improve the ratio of omega-6 to omega-3, reduce the consumption of sunflower and corn oil, and increase the consumption of flaxseed oil, rapeseed oil, walnut oil and oily fish.
Note: Polyunsaturated fatty acids are very unstable. They easily oxidises, and then becomes toxic and harmful to health. The oxidation of oils occurs when they are stored in transparent bottles exposed to light and when the bottles remain open, without caps, and the quickest – when heating oils. So keep bottles of vegetable oils in a dark, cool place, tightly closed. For one or two people it is better to buy small bottles to avoid holding the same open bottle for weeks. To maintain the proper ratio of omega-6 to omega-3, use one quarter of linseed oil to make a vinaigrette. Think about taking capsules with fish liver oil (very rich in omega-3). Always store linseed oil in a refrigerator and never warm it up.
7. Saturated fats are harmful
In the sixties it was announced that fats, and especially saturated fat, are responsible for the formation of cardiovascular disease.
This news was due to biased research and political decisions that turned out to be catastrophic. A comprehensive review of scientific articles, published in 2010, indicates a definitive and unequivocal conclusion: there is no link between saturated fats and cardiovascular diseases9.
So do not deprive yourself of greasy meat, coconut or palm oil that is very rich in saturated fatty acids, or even butter and cream, as long as you tolerate dairy products.
Fatty food gives you a strong, long-lasting sense of satiety, as it takes a long time to digest. So it stays in the stomach longer than carbohydrates and proteins.
It also allows you to control your appetite more and limit your intake simply becouse you wont be able eat too much of it, your body wont let you.
With fats you can be more active and maintain a good level of weight.
8. We have to eat cereal products
The idea of a man to base his diet on cereal products always seemed absurd to me. The agricultural revolution that began the human consumption of grain took place not so long ago, on the scale of human evolution. And our genes have practically remained unchanged since then. In some respects, modern man is not significantly different from a hunter-gatherer, except perhaps dressing up in a suit and tie!
It still has the same digestive tract that is not adapted to digest more grain. Compared to vegetables, cereals are poor in basic nutrients and most of them are fortified. Whole grains of cereals contain phytic acid, which binds with mineral components in the human intestine, which prevents the absorption of minerals, leading to malnutrition10.
The most widespread cereal in the Western countries is undoubtedly wheat, which can cause all kinds of health problems, both those mild and very dangerous.
Contemporary wheat contains large amounts of protein mixture, including the most famous gluten. A large part of society does not tolerate gluten, which manifests itself in the form of allergies, intolerances or food hypersensitivity. In such cases, eating gluten can damage the intestinal walls, cause pain, bloating, diarrhea and fatigue11. Very serious studies have also shown a correlation between gluten intake and schizophrenia, a serious mental illness12.
Restricting your intake of cereal products can be beneficial for your health. Obviously, replacing the lost calories by increasing the consumption of vegetables, fruits, nuts (walnuts, hazelnuts, almonds, brazil nuts, pecans) and other nutrient rich foods.
9. Sugar is bad because it’s “empty calories”
Many people believe that table sugar is harmful because it provides “empty calories”. It is true that sugar is very poor in basic nutrients, but the problem goes much further .
Sucrose (commonly called table sugar) consists of one molecule of glucose and one fructose molecule. Instead of being consumed to supply energy to cells and to the brain, as is this in a case with glucose, fructose is metabolized in the liver into triglycerides (circulating fats) by consuming a lot of fructose, you become resistant to insulin and leptin, which is the first step towards metabolic syndrome, obesity and diabetes.
It is sugar that is the main culprit for overweight problems and without any doubt. It is the cheapest ingredient in the modern diet, but it is a cheap product and is often used in the food and beverage industry. You better do the sugar punch … and watch as an indication of your weight calmly and without additional effort returns to your normal level.
10. My favourite: We get fat from eating fat
I’m coming back to this topic again, because almost everyone thinks it’s obvious that fat is getting you fat that accumulates beneath the skin and causes the person to become fat.
It is true that fats contain more calories in one gram than carbohydrates and proteins. But on the other hand, you have a natural impulse to keep from eating too much fat. This is because fatty foods quickly create a sense of satiety, and digestion is much more difficult than other foods. Especially if you eat it without additives. The opposite is true for sugar you eat large quantities, and this is unnoticeable, especially if it is found in non-sweet products such as bread, pasta or potatoes.
Apparently there is no difference in fast weight loss when using a diet low in carbohydrates and a diet low in fat. Seemingly, because diets that are low in carbohydrates are more effective over longer periods of time, and in addition, they better protect your health, especially your cardiovascular system13.
This was just the tip of the iceberg.
Share your opinion which lies you think are the worst, and leave a comment below or on our Facebook. I also encourage you to expand your list of nutritional myths – you can do this by adding your ideas on our Facebook page.
Wish you good health Admin.
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1. Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk ConsumptionDuring Teenage Years and Risk of Hip Fractures in Older Adults. JAMA Pediatr.2013 Nov 18.
2. Torfadottir JE. Milk intake in early life and risk of advanced prostate cancer. Am J Epidemiol. 2012 Jan 15;175(2):144-53. Epub 2011 Dec 20.
3. Boire du lait ne protège pas des fractures : nouvelles preuves. http://www.lanutrition.fr/les-news/boire-du-lait-ne-protege-pas-des-fractures-nouvelles-preuves.html
4. Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. http://www.bmj.com/content/346/bmj.e8539
5. Plasma Lutein and Zeaxanthin and Other Carotenoids as Modifiable Risk Factors for Age-Related Maculopathy and Cataract: The POLA Study. http://www.iovs.org/content/47/6/2329.short Lutein and Zeaxanthin Status and Risk of Age-Related Macular Degeneration Evidence for protection against age-related macular degeneration by carotenoids and antioxidant vitamins. http://www.iovs.org/content/44/6/2461.short
6. Dietary protein and skeletal health: a review of recent human research. http://www.ncbi.nlm.nih.gov/pubmed/21102327
7. Dietary protein intake and renal function. http://www.nutritionandmetabolism.com/content/2/1/25
8. Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids. http://jama.jamanetwork.com/article.aspx?articleid=201882
9. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
10. Minerals and phytic acid interactions: is it a real problem for human nutrition? http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2621.2002.00618.x/full
11. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. http://www.ncbi.nlm.nih.gov/pubmed/21224837
12. The gluten connection: the association between schizophrenia and celiac disease. http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0447.2005.00687.x/full
13. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. http://onlinelibrary.wiley.com/doi/