The world is overloaded with health-related myths and facts. Some are old wives’ tales that have been passed on from generations (that haven’t been challenged) while some others were accepted by science in the past, but modern scientific methods finds them to be less accurate.
Nutrition is constantly changing and so are health-related myths. What is considered pure gold one day can turn fatal the next. That’s where we get confused. To help you out, we are here to debunk ten common health-related myths of the 21st century. Read on!
Top 10 common health myths that we believe in
- Too much sugar can cause diabetes
We are made to think that consuming high levels of sugar can increase the risk of diabetes type 2. Reason? Because of the obvious (it’s linked to high blood sugar levels). Hence, we find this protocol to be logical enough.
Here’s a fact you need to know. Type 2 diabetes can be triggered by a lot of factors like genetics, diet and lifestyle (let alone consuming too much sugar). Yes! Excess sugar can cause weight gain, but that does not mean it directly leads to type 2 diabetes.
- Carbs make your fat
Carbs are widely misunderstood. Certain findings suggests that carbs can make your body less sensitive to insulin. This is somewhat true in case of insulin-resistant people or diabetic patients, but not for healthy people.
If cutting on processed carbs can help you eat less, it can be considered a good fat-loss decision, but if it is making your hungry instead, it’s time you go for other options. Note that you do not lose weight by replacing carbs with fat or vice-versa. Rather your goal should be to devour lesser calories.
- Say ‘no’ to fats
Eating fats make us fat – this is what we have been made to believe in. But with studies contradicting this traditional claim, here’s what that you should understand instead. Your body needs at least some omega-3 and omega-6 fatty acids. Which is why deleting fats completely from your diet can be dangerous.
But yes, stay away from too much trans fats. They might give you a heart attack.
- Red meat is bad news
The statement ‘red meat causes cancer’ is an absolute myth. The exact cause of cancer is yet to be discovered. All we know is almost everything that we eat can lead to cancer. Like in case of antioxidants. It can both promote and hinder cancer growth. But its effect is hard to notice.
Studies suggest that red meat, accompanied with poor diets and unhealthy life choices can pose cancer, but if you don’t smoke, eat your veggies and exercise regularly, even with red meat intake you are off the hook.
- Salt is not good for your health
Studies suggests salt causes hypertension, kidney damage, and risk cognitive decline. But the sodium in salt is an absolute necessity for your health. And lower intake can make a person weak. Problem only occurs when you have too much of it.
And not to forget, both excess and less salt can lead to cardiovascular disease. Hence, instead of micromanaging the amount of salt in your diet, it’s wise to stay away from salty processed food.
- Fresh is always better than frozen
Most of us believe that fresh produce (because of its natural appeal) is more nutritious than its canned or frozen substitutes.
While fresh food is postharvest ripened (meaning it ripens during transport) or vine-ripened (that is sold ripe), frozen food is mostly vine-ripened before a minimal processing is carried out. Thus, it is safe to say that the overall nutritional content in both the cases are similar (except for a few fruits and veggies).
- You should eat more often to boost metabolism
The concept behind this myth is since digestion has the potential to raise your metabolism to quite an extent, eating would mean lesser rate of metabolism. But practically speaking, the number of meals you have in a day does not make any difference in losing weight.
Some studies also suggest that if you have smaller meals more often, you have a hard time feeling full, thereby increasing food intake. Nonetheless, aim for consuming equal amount of calories to even it all out.
- Breakfast is the most crucial meal of the day
Yes! You read it right. Having regular breakfast is often overhyped. Another popular claim is skipping your breakfast can affect your metabolism. However, modern studies prove that breakfast (either having or skipping) has nothing to do with your resting metabolic rate (RMR).
You can decide your breakfast based on your preferences and personal goals. You don’t need to make it an obligation. Feel free to skip it or make it a regular habit.
- Eating just before bed can make you fat
If you compare the amount of fat loss between early eaters and people eating late, the result is not impressive (at least not how you thought it would be). The truth is eating late won’t make you fat as long as you don’t overdo it.
- Cardio on empty stomach can trigger weight loss
Some say you get better results when you exercise on an empty stomach. Some others say, if you do not eat, you may underperform. Do not hit the gym (best gym in Jaipur – Fit O’Clock) when you are hungry.
The truth of the matter is fed or fasted state – it all depends on you. Go for whichever makes you feel better.
Rumors spread faster than facts. Misinformed health myths are everywhere. It is difficult to identify what is right and what is wrong. It like the tip of the iceberg. There’s always a lot to uncover behind every statement that is made.
Health is important and therefore, you need to search for evidence-based information. When you get out there, get real!