And choose not to be fed incorrect information while scrolling through social media channels. There are hundreds of myths involving nutrition which we believe, thanks to the constantly changing trends.

Previously what used to travel through word-of-mouth now needs a nanosecond to reach us through social media and blogs. We may not realize, but unknowingly, we make several food decisions- both healthy and unhealthy based on what we see on the internet. So, let's find some of them. It is a common notion that eating healthy comes at the cost of breaking banks.

That is not true. While there are expensive healthy food items, there are affordable items too. In fact, plant-based food sources like beans and lentils are even cheaper than meat. Fruits and vegetables have great nutritional value and do not have to be overly expensive.

Similarly, oats or brown rice possess fiber and are pretty cost-effective. You must research the healthy food data, devise a proper plan, and keep the budget accordingly.

Moreover, cooking meals at home can save you a lot of money, so "eating healthy is expensive" qualifies as a nutrition myth. Avoid convenience packaged foods because they are mostly more expensive and have fewer nutrients than foods that are made at home.

In the quest to eat healthy and nutritious, people often say, "Keep your diet gluten-free. There is no proven evidence that a gluten-free diet is healthier than one with gluten.

Additionally, foods containing gluten are nutritious, with vitamins, fiber, and iron in them. Also, gluten, the protein found in wheat, barley, and rye, i. Gluten-free foods are highly processed, often high in sugar, calories, and fat, and lack important nutrients.

Recommended Article: 6 Bento Box Ideas For Work on National Gluten-Free Day. People are terrified when they hear the term "fat. But the truth is, it is more about the type of fat than the amount.

Fat is a valuable nutrient required by our bodies. It has beneficial functions like absorbing vitamins, and protecting our organs, to name a few.

The reason behind believing that fat products lead to weight gain is due to their higher calorie content than their non-fat counterparts. While removing unhealthy fat from your food is good for your health, a completely low-fat diet may not be wise.

Moreover, certain low-fat foods are highly processed and contain a lot of sugar. So, one must know the difference between healthy fat and unhealthy ones. The unsaturated fat in nuts, avocados, and seeds contributes to weight management and helps reduce inflammation.

But the trans and saturated fats found in fatty meat and full-fat dairy products come with heart disease along with other risks.

And these should be consumed in the least amounts. Although fat products might not lead to weight gain, they still need to be eaten in moderation.

Processed foods not only extend the shelf life, but they extend the waistline as well. Carbohydrates are vital for our bodies.

They provide our system with energy. We need the energy and should be using that through physical activity. So, a carb-free diet is a big NO-NO. Be it grains or legumes, carbs provide sustained energy and help control blood sugar levels. Any diet that removes an entire food category is not ideal, for it can make you lose important nutrients.

Recommended Article: Carb-Cycling Diet: An Uncharted Hack For Employees With Sedentary Lifestyle. Before eliminating certain foods from your diet, you need to do your homework.

For example, carbohydrates that are highly processed, like chips, white bread, soda, and pastries, need to be consumed in limited amounts.

In contrast, carbs that include fruits and vegetables contain vitamins and minerals, which are better sources for health. Also, consuming too many carbs is not apt, and one should focus on portion control. As it is known, too much of anything is bad. So, the amount of carbs one requires depends on age, gender, and weight, but they should not be completely removed from the diet.

One of the most common nutrition myths is that eating after 7 PM is not ideal for health and, thus, should be avoided. However, this is not a scientifically proven fact. There is no specific good time for meals, and there is no significant impact of the same.

Timing does not matter. What matters is the quality of your food and the calories you consume the entire day. For one person, avoiding food at night might help with their hunger urges; for another, this practice might give rise to digestive problems.

It mostly depends on the lifestyle you leads and how your body takes it. The main point is to consume nutrient-dense food that includes fruits, vegetables, lean protein, healthy fats, and many more.

However, consuming food around hours before bedtime is advisable for better digestion. Listen to your body and understand what it wants.

Rule of thumb: Eat for what you're going to be doing, and not for what you have done. Don't take in more than you're willing to burn off. Calories play an important role in weight loss, but that's not all. Other factors must be considered.

Yes, it would help if you consumed fewer calories than you burn for weight management. But you also need to fill your diet with foods rich in nutrients. Also, you must be aware of the foods with calories but those that provide nutrition like vitamins, minerals, fibers, etc.

Knowing the nutritional composition of your meals should be the priority. A low-calorie diet might help with temporary weight loss but can weaken your body later. Thus, on a weight loss journey, including physical exercises, nutritional diet, hydration , portion control, and mindful eating.

Recommended Article: Everything You Need To Know About Calories Burned While Walking. While breakfast is often considered the most important meal, research has yet to prove that. It is said that a healthy breakfast helps one kickstart the day with increased metabolism, full of energy, and better concentration and cognitive skills.

This can be somewhat true for certain people but cannot say for all. Intermittent fasting is a trending practice nowadays. It even comes with a plethora of benefits. As per studies , skipping breakfast can result in low-calorie intake, improves blood sugar levels and decreases inflammation.

So, to practice intermittent fasting, people often skip breakfast. However, one can fast by eating breakfast and having the last meal in the early evening. That way, one can be fasting for hours.

So, there is no hard and fast rule that eating breakfast is the most important. If you want to eat it, eat; if not, you can resort to intermittent fasting, depending on your physical requirements.

It is not a true scientific fact. When you eat a heavy breakfast, through reflex action you feel full and satisfied, but you do not gain straight.

It takes hours for this food to be processed by the digestive system before you can gain any energy or vitality from a big breakfast.

Digestion is a most highly complicated process. Paul C. Eating small and frequent meals is sometimes advised by people for optimal health. Lifestyles, preferences, and metabolic health determine the frequency and size of meals.

There are benefits of eating small and frequently, like for people with gastric conditions or diabetes, or to prevent excessive hunger. However, as mentioned in Dominique Longpré's article " Maintaining Your Full Potential at Work " you will never urinate more than the quantity of caffeinated beverage you have consumed.

So, it is false to say that coffee dehydrates us! Indeed, some vitamins and other substances, such as vitamins B and C, can be destroyed or damaged by cooking. However, raw foods are not ALWAYS better than cooked foods.

Let's take the example of tomatoes: while a significant amount of vitamin C may be destroyed by cooking, studies show that lycopene an antioxidant and pigment that gives tomatoes their red color is present in greater quantities when tomatoes are cooked. This assertion is very ambiguous since the same food can be both advantaged and disadvantaged by cooking.

This myth most likely comes from the famous cartoon character Popeye, who instantly became stronger after consuming a can of spinach.

First of all, it is important to know that there are two types of iron: heme iron and non-heme iron. It is this latter type that we find in spinach. By debunking these food myths, it becomes easier to make informed decisions about nutrition. It is important to rely on scientific facts and not be influenced by popular beliefs or misinformation.

In conclusion, sea salt is not inherently healthier than table salt, caffeine does not significantly dehydrate the body, cooking can have advantages and disadvantages for different foods, spinach is not the sole source of iron, and fasting is not necessary to "purify" the body.

By understanding these myths and relying on scientific knowledge, it is possible to make informed food choices for a balanced and healthy diet. It's important to base our dietary decisions on scientific evidence rather than popular beliefs or misinformation.

By understanding the truth behind these food myths, we can make choices that support our health and well-being. Remember, nutrition is a complex field, and it's always beneficial to consult with a qualified healthcare professional or nutritionist for personalized advice.

MYTH: Cooking meals at home takes way too much time. TRUTH: If you plan ahead, keep a well-stocked kitchen, and choose simple recipes, weeknight meals can be easy to prepare.

Choose recipes that can be prepared in less than 30 minutes, such as Grilled cauliflower and chicken dinner or Eat your greens frittata. Cook extra large batches and freeze portions for future meals, so weeknight supper just needs to be heated.

Take short cuts with healthy convenience foods, such as pre-cut vegetables or cooked brown rice. MYTH : Drinking fruit juice is a good way to increase fruit in your diet.

TRUTH : Fruit juice is high in added sugars. In fact, a cup of fruit juice can have as much as 40g of sugar, equivalent to 10 teaspoons. Consuming too much sugar increases your risk of many chronic diseases including heart disease and stroke.

The best way to increase your fruit consumption is to eat whole fruit, which gives you the added benefit of fibre. Donate now.

Mostly plants," worked 70 years ago and still works today. In addition, "it leaves plenty of room for eating foods you love," Egan adds. Posted on January 24, Updated on June 01, We help leaders and future leaders in the healthcare industry work smarter and faster by providing provocative insights, actionable strategies, and practical tools to support execution.

Create your free account to access 2 resources each month, including the latest research and webinars. You have 2 free members-only resources remaining this month remaining this month. Get insights to take control of the forces shaping the industry. Daily Briefing. Fresh produce is always healthier than canned, frozen, or dried alternatives While there is a longstanding belief that "fresh is best," research suggests that frozen, canned, and dried fruits and vegetables can provide just as much nutrition as fresh produce.

All fat should be avoided In the past, health experts, the food industry, and the media suggested that a diet with low fat intake would prevent issues like heart disease or obesity.

Calorie intake is the most important factor for long-term weight gain "[R]esearch does not suggest that eating more [calories] will cause sustained weight gain that results in becoming overweight or obese," Egan writes.

Individuals with Type 2 diabetes should avoid fruit This myth stems from the idea that whole fruits have the same effect as fruit juices that have a high sugar and low fiber content, which trigger an increase in blood sugar levels.

Plant-based milks are healthier than dairy milk Many people believe that plant-based milks, including those made from oats, almonds, rice, and hemp, provide more nutrition than cow's milk.

White potatoes are unhealthy According to Daphene Altema-Johnson, a program officer of food communities and public health at the Johns Hopkins Center for a Livable Future , potatoes can benefit your health in many ways.

Young children should not consume peanut products Previously, experts advised new parents to refrain from feeding their children common allergenic foods, including peanuts and eggs, in their first few years of life.

Plant-based protein is incomplete "'Where do you get your protein? Soy-based foods increase breast cancer risk While animal studies found that high doses of plant estrogens in soy called isoflavones stimulate breast tumor cell growth, Frank Hu, a professor and the chair of the department of nutrition at the Harvard T.

Nutrition guidance changes a lot "In the s, the first dietary recommendations for prevention of obesity, Type 2 diabetes, heart disease and the like advised balancing calories and minimizing foods high in saturated fat, salt and sugar.

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You get the gist. How your body burns calories depends on a number of factors. Two people can eat the exact same number of calories and have very different outcomes.

Instead, build your meals around quality protein chicken, fish, tofu, etc. Furthermore, prioritize keeping blood sugar balanced and incorporate resistance training.

Considering a detox? After a winter of holiday eating , a detox might seem like the way to kickstart better habits. But are these trendy programs and products healthy—or just a bunch of hype? Otherwise, consider working with a health coach, functional medicine doctor, or gastroenterologist.

Eating small, frequent meals throughout the day is a method thought to boost metabolism and support body composition goals.

While a few studies support these recommendations, others show no significant benefit. In fact, some research suggests it may be more beneficial to stick fewer, larger meals. Ultimately, you want to find what works best for you. Not sure where to start?

Consider wearing a continuous glucose monitor to track how your blood sugar responds to what you eat. This personalized data will help steer you toward fewer, larger meals or smaller meals and snacks.

The most effective form of exercise is the one you look forward to doing. Most schools of thought encourage focusing on things like dumbbells, resistance bands, resistance machines, and bodyweight exercises to build a strong, healthy body. Ideally, your weekly workouts should engage all major muscles.

At the very least, find joy and power in the way you move. Is fruit healthy? Reading that, you might be thinking, of course fruit is healthy! But others look at a banana and only see what diet culture sees: sugar and carbs.

Fearing fruit is just another example of how diet messaging impacts our ability to make perfectly nutritious and wholesome choices for our bodies. The truth is, fruit is healthy—no matter how diet culture tries to spin it.

Yes, bananas contain natural sugars, but they come wrapped in other nutrients, like potassium and fiber. When possible, pair a banana with protein and fat.

This slows the release of sugar in the blood stream for more stable energy. Think: nut butter and hemp seeds, a hard boiled egg, chia pudding , or Greek yogurt and ground flax. Unfortunately, the low-carb diet trend continues to make an appearance in the health and fitness world.

It gives carbohydrates—like fruit and whole grains —a bad reputation. At the end of the day, any diet or eating program that eliminates an entire food group gets a red flag. For almost all health goals, cutting complex carbs is not the answer. Especially for women. Beyond instigating disordered eating habits, significantly reducing carbs shifts serotonin levels, progesterone, and insulin metabolism.

And we need serotonin, progesterone, and adequate glucose for everything from sustained energy to hormone balance. When in doubt, pair carbs with protein and fat.

Even if you focus on consuming a nutrient-dense, well-rounded diet , supplements—when used correctly and in the right form—can be beneficial in many ways. Supplements like iron , magnesium, fish oil, and B vitamins can be especially helpful for omnivores and plant-forward eaters, alike.

For women who are pregnant, taking a prenatal supplement is highly recommended.