Breaking Down the Myths: Debunking Common Misconceptions About Nutrition

Are you the one who keeps thinking about how much to eat, what to eat, what to avoid, or what the diet should be? Well, you're not the only one. With a sea of information, a plethora of sources, and studies from surfaces, it can be difficult to know which path to choose and whom to believe.

The information provided by professionals and sources is often blamed for misleading people. This can be overwhelming if you need clarification on what source to trust. Backed by generations, we never found a reason to “authenticate” it. We followed the path said to us by generation. Resultingly, we are spoon-fed with the wrong information bursting out, which is now high time.
Here's your chance! Within this guide, we will be debunking misconceptions about nutrition, which will surely blow your mind and make you think about how accurate you were with your nutritional tips.

Myth: How often have you seen people cut down on their sugar intake because it causes diabetes? This itself says about the limited knowledge about the disease.

Fact: Sugar is not linked with causing diabetes.

Explanation: It is true that sugar at some point might cause diabetes, but it's not the sole proprietor. Diabetes is caused by an impediment to insulin secretion or function. This depends on several factors, like an unbalanced diet, a lack of physical activity, or genetics. 

Type 1 diabetes doesn't arise because of diet and lifestyle. Type 2 diabetes can be caused by obesity and a poor diet, which can be increased by sugar intake. 

Myth: Don't keep your fruits and farm produce in the refrigerator. It will spoil its nutritional value.

Fact: Frozen foods are just as healthy as fresh ones, as they are typically frozen at their peak ripeness. (1)

Explanation: Fresh produce takes days to reach you after harvest. By that time, it had already lost some of its nutritional value. Moreover, the produce, after getting ripened, has increased sugar content and less nutritional value. On the contrary, frozen foods are capable of keeping their nutritional value intact, which is vital.  

Myth: The less you eat, the more you stay fit. 

Fact: Skipping meals has no relation to weight loss. 

Explanation: Eat one or seven times a day; it is not going to help with weight management. Simply because skipping meals might cause overeating later in the day. This can disproportionately affect the value of nutrients. Also, this can lead to a slower functioning of metabolism. Furthermore, it can hinder the effect of weight loss rather than help it.

Myth: Intermittent fasting is better than snacking all the time to lose weight.

Fact: There is no such evidence that says that intermittent fasting can reduce weight.

Explanation: The calorie burnout happening during 16 hours of fasting is equivalent to eating frequent meals for 8 hours. Intermittent fasting does help a few to reduce calories. However, it's not evident that this can reduce weight, as it depends on diet, lifestyle, etc. With less window time for eating, insulin and body functioning might be affected, depending on the individual. Also, the National Health and Nutrition Examination Surveys said that 91% of people following intermittent fasting have a higher chance of having cardiovascular disease. This further questions its reliability. 

Also read: Nourishing Practices: Enhance Your Well-being by Letting Go of These Post-Meal Habits

Myth: Supplements aren't worthy and not good for health. 

Fact: Supplements are evident in helping people improve their health and tackle deficiencies. 
Explanation: There are various myths about dietary supplements in the air. However, one of them is questioning its effectiveness. Though more structured research is needed on supplements' effects on the body, their effectiveness can't be overlooked. They help improve the deficiency of vitamins and enhance body functions. Special populations like breastfeeding women, vegan-eating people, lactose people, and people with certain diseases and diets can be significantly impacted by taking supplements. 

* More common misconceptions:

Consuming fats found in nuts, butter, avocado, etc. is necessary for the smooth functioning of the body. Not all fats are equal to gaining weight.

Also read: A Beginner's Guide on How to Use Kitchen Scale for Weight Loss

Detox will clean out the toxins.

The human body is naturally capable of detoxifying itself through functioning. Having detox is just an unnecessary add-on whose daily consumption can create imbalance. 

Again, a common misconception about weight management. Weight gain depends on your calorie intake and not on the time you eat. To fulfill simple cravings or savor appetite, it is fine to munch on.

Often, low-fat products contain fewer calories than fat-processed foods. But not always. To process the fat, preservatives, sugar, flavor enhancement, and other ingredients are added. This might reduce the fat, but it can be rich in calories. 

Also read: Accurate ingredient measurements for special diets: Gluten-free, Keto, and More
* Summing up:

As they say, as many mouths, as much talk! Well, that's why bursting all the myths through a blog is a task. However, within this article, we tried to cover a few such very common myths, necessitating debunking. It's important to know the source before blindly following any of such myths, as it is a matter of overall health. We have debunked enough of them, with each explanation backed by research. But remember to believe in the power of knowledge and read more and more of our detailed blogs to learn more.