There are an endless amounts of ‘fads’ related to nutrition that we come across on a daily basis. However, most of these are not based on hard, evidence-based facts and often misguide our dietary habits. A basic consumption of healthy foods such as fruits, vegetables, nuts, high fibre bread, eggs, etc. should be maintained, regardless of the myths that restrict many of these items. Some such myths are listed below:
Myth #1: Protein Is Harmful For Your Bones And Kidneys
Protein has often been linked to bone loss as well as a higher level of glomerular filtration rate (GFR) which is a marker of kidney health and waste filtration. However, research has shown no such trends in otherwise healthy adults. Protein, even in large amounts, isn’t harmful to your bones or kidneys.
Myth # 2: Carbs Make You Gain Weight
It’s the type and quantity of the carbs you eat that cause weight gain. Many carbs contain excess calories and sugar, thus is important to choose which carbs you eat. Chips, crackers pasta, white bread etc. should be avoided. Healthy carb options would include atta bread brands such as Modern Foods, instead of white bread.
There is nothing inherently harmful about carbohydrates, if excess carbs are avoided. A cup of carbs per meal is usually considered sufficient.
Myth #3: Eat Fat, Gain Fat
For many decades, a low-fat diet has been the primary way people have tries to lose weight. While these are not inherently unhealthy, removing all fat from your diet is not a good option, since your body compulsorily needs some fatty acids. Moreover, if you consume more calories than you lose in a day, a low-fat diet won’t make you lose weight. At the end of the day, only kind of fat that has been shown to be affirmatively detrimental to health is trans-fat.
Myth #4: Bread Is Unhealthy
Bread has taken a beating over the last few years, the main arguments being that it can cause weight gain and also that it contains high levels of gluten. Bread will not cause weight gain unless eating it puts you in a caloric surplus. Moreover, some people may be sensitive to wheat, but the gluten content isn’t necessarily to blame.
Whole wheat bread has proved to be healthier and less processed than white bread and atta bread brands can act as substitutes for the same.
Myth #5 To Lose Fat, Don’t Eat Before Bed
Some studies show a fat-loss advantage in early eaters, others in late eaters. Overall, early eaters seem to have a slight advantage — nothing impressive. Eating late won’t make you gain weight, unless it drives you to eat more. Resisting tasty, high-calorie snacks can also be harder after a long day.
Myth #6: Smaller And More Frequent Meals Will Boost Your Metabolism
The root of this myth is that because digestion raises your metabolism a little, many people believe that eating less food more often boosts your metabolism However, fewer but larger meals would mean fewer but larger spikes in metabolism. Smaller meals may also make you hungry more often, increasing food intake. Moreover, if a specific amount of calories are consumed in a day, the number of meals makes no difference in fat loss.
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