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Common Misconceptions about Health and Diet

Expert Dietitian Özge Uçucu / 2021-09-26

Everyone has an opinion, good or bad, about nutrition now. However, your nutrition routine, which you organize with hearsay information, may threaten your health and reduce your quality of life. Let's take a look at the 8 nutrition myths that I have compiled for you:

1. “The most important thing to do to lose weight is to reduce the calorie intake”

WRONG!

While creating a calorie deficit by burning more energy than you take in is an important factor when it comes to weight loss, that's not all that matters. Many variables that can prevent a person from losing weight even when following a very low-calorie diet relying solely on calorie intake are not taken into account.

For example, hormonal imbalances, health conditions such as hypothyroidism, metabolic adaptations, use of certain medications, and genetics are just a few of the factors that make weight loss difficult for some people, even if they are on a strict diet. This concept also does not emphasize the importance of sustainability and diet quality for weight loss. Those who follow the "calorie-counting" method typically focus only on the caloric value of food, not its nutritional value.

2. “High-fat foods are unhealthy/not to be consumed on a diet”

WRONG!

Although this old and false theory is slowly coming to rest, many people still fear consuming high-fat foods and follow low-fat diets in the hope that reducing their fat intake will benefit their overall health.

Dietary fat is essential for optimal health. Also, low-fat diets have been associated with a greater risk of health problems, including metabolic syndrome, and can cause insulin resistance and increased triglyceride levels, which are known risk factors for heart disease. What's more, diets higher in fat have proven to be more effective, and even more so, than low-fat diets when it comes to promoting weight loss. Of course, extremes in both directions can be detrimental to your health, whether it's a very low-fat or very high-fat diet, especially when the diet is of poor quality. In summary, raw nuts, olive oil, olives, avocados, many high-fat foods are highly nutritious and can help you maintain a healthy weight.

3. “Macronutrient ratio is more important than diet quality.”

WRONG!

While it may be wrong to believe that the ratio of macronutrients (carbs, fat, protein) in your diet is the only thing that matters when it comes to weight loss and overall health, this narrow-minded understanding of nutrition misses the big picture. The most important factor in any diet is the quality of the food you eat. While it's possible to lose weight by eating nothing but processed foods and protein shakes, keep in mind that when focusing solely on macronutrients, consuming certain foods will affect your metabolic health, disease risk, lifespan, and quality of life.

4. “To be healthy one must be thin”

WRONG!

Obesity; It is associated with many health conditions, including type 2 diabetes, heart disease, depression, some types of cancer, and even premature death. Reducing your risk of disease doesn't mean you have to be thin, though. The most important thing is to eat a nutritious and unique diet and maintain an active lifestyle. That's because these behaviors often improve your body weight and body fat percentage. In summary, although obesity increases your risk of disease, you don't have to be thin to be healthy. Rather, it is most important to maintain a healthy body weight and body fat percentage by consuming a nutritious diet and maintaining an active lifestyle.

5. “All smoothies and juices are healthy”

WRONG!

Some juices and smoothies are highly nutritious. For example, a nutrient-dense smoothie or freshly made juice of non-starchy vegetables can be a great way to boost your intake of vitamins, minerals, and antioxidants. Still, it's important to know that most juices and smoothies sold on the shelves are loaded with sugar and calories. When consumed in excess, they can promote weight gain and other health problems such as tooth decay and blood sugar irregularities.

6. “A probiotic is good for everyone”

WRONG!

Probiotics are among the most popular nutritional supplements on the market. But current research has shown that some people may not benefit from probiotics like others. Some people's digestive systems may be sensitive to probiotic colonization alone, and the use of probiotics through supplements can lead to negative changes in gut bacteria. In addition, excessive bacterial growth in the small intestine due to the use of probiotics can lead to bloating, gas and other negative side effects. Rather than being prescribed as a one-size-fits-all supplement, probiotics should be more personalized and used only when a therapeutic benefit is possible.

7. “Foods with high cholesterol are unhealthy”

WRONG!

Cholesterol-rich foods are notorious for misconceptions about how dietary cholesterol affects heart health. While some people are more sensitive to dietary cholesterol than others, in general, nutrient-dense, cholesterol-rich foods can be included in a healthy diet. In fact, including cholesterol-rich, nutritious foods like eggs and full-fat yogurt in your diet can boost health by increasing feelings of fullness and providing important nutrients that other foods lack.

8. “Carbs make you gain weight”

WRONG!

Just like fat, which has been accused of promoting weight gain and heart disease, many people fear that consuming this macronutrient will cause obesity, diabetes, and other negative health effects. In fact, eating moderate amounts of nutritious carbohydrates that are high in fiber, vitamins, and minerals such as starchy root vegetables, ancient grains, and legumes will not harm or even possibly benefit your health. For example, dietary patterns that include a balanced mix of high-fiber carbohydrates, predominantly healthy fats and proteins, such as the Mediterranean diet, have been associated with a reduced risk of obesity, diabetes, certain cancers and heart disease. However, carbohydrate-rich foods such as cakes, cookies, sugary drinks, and white bread should be restricted because these foods, when consumed in excess, can increase weight gain and increase the risk of disease.

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