21 Health And Nutrition Myths Backed By Science

health and nutrition myths

Do you believe a very low-calorie diet can help you in rapid weight loss? Do you think health supplements are necessary? What if these are just nutrition myths? 

Not all the health and nutrition information that we grab from social media or online magazines or any platform is reliable and trustworthy. In order to make healthy dietary choices, you should know about the common nutrition myths.

Here’re 20 Nutrition Myths To Help You Make Right Dietary Choices:

1. Skinny People Are Healthier

This is one of the biggest nutrition myths! I’m not skinny but I’m healthy. Multiple factors including medical conditions like cancer, type 2 diabetes are contributing to the obesity crisis. On the other hand, obesity also increases the risk of certain types of cancers, cardiovascular diseases, and more. 

To maintain the ideal body weight and fat percentage, all you need is an active lifestyle and a healthy diet. There are a lot of skinny people with different sorts of health issues. If being skinny is your goal, please know there is no guarantee that you will be disease-free.

2. ‘Calories In, Calories Out’ Is The Mantra To Weight Loss

There are various factors playing a role in weight loss or gain. It includes metabolic adaptations, hormonal imbalances, family history and genes, sleep, age, gender, use of certain medications, lifestyle, family habits, and culture. 

So, simply restricting yourself to a low-calorie diet will not help you shed weight. Else, everyone would have followed the “calories in, calories out” and there would be no obesity epidemic. Isn’t it? This is one of the biggest nutrition myths that you need to put to rest!

The nutrient value of the food is equally important as the caloric value of the food. This explains how nutritionists and dietitians emphasize a balanced diet for health and well-being. 

Related: What Causes Food Cravings And How To Stop Them

3. Non-Nutritive Sweeteners Are Healthy

This is another antiquated belief that can take a toll on your health! The demand for non-nutritive sweeteners (NNS) is increasing by leaps and bounds. Because more people believe that consuming food low in calories,  carbs, and sugar can lower the risk of diseases. 

Studies show that excess intake of NNS is also associated with negative health outcomes like damage to gut bacteria, which can trigger glucose intolerance in healthy individuals, and increase the risk of type 2 diabetes. Another study says the use of NNS is associated with an unhealthy lifestyle. However, there is limited research in this area So, consult your doctor before adding NNS to your diet. 

4. Macronutrient Ratio Matters More Than Diet Quality 

Not really! That’s not going to help you in your weight loss endeavors. Sure, the macronutrient ratio is beneficial for health, but the quality of your food matters most. Eating a diet rich in whole and unprocessed food will keep you healthier long-term. 

According to studies, protein shakes and highly processed food are rich in macronutrients. However, they impact metabolic health, vitality, and the risk of disease.

5. Eating Small, Frequent Meals Is Good For Optimal Health

This is one of the popular nutritional myths across the world. People believe this strategy will improve metabolism and aid in weight loss. If you are healthy and energetic, you can follow your regular meal pattern. Those with specific health conditions like diabetes, heart disease, irritable bowel syndrome may need to eat small, frequent meals for optimal health. 

Related: 8 Questions To Ask Before Going On A Diet

6. Probiotics Are Healthy 

There are various nutrition myths about probiotics such as -all yogurts are probiotics, all the probiotics function in the same manner, and so on. Researchers say that not everyone can benefit from probiotics, even if they are popularised as healthy dietary supplements. 

Sometimes the use of probiotics can lead to bacterial overgrowth in the small intestine, which results in stomach upsets. Probiotic supplements can change your gut microbiota, especially when your digestive system is resistant to probiotic colonization or if you are on a course of antibiotics. 

Consulting a nutritionist or dietitian is recommended for personalized probiotic treatment. And be sure if a particular probiotic can offer you therapeutic benefits depending on your health condition. 

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Louisa Davis

Hi there! I'm just a normal person enjoying the process of life. Practicing Buddhism, I believe in the law of cause and effect. Reading and writing is always a pleasure. I enjoy researching on a range of subjects – science, psychology, and technology. Nothing can satiate my soul than good music, horror movies, psycho-thriller, and crime stuff. I enjoy photography, music and watching comedy videos. Talking to people, learning new experiences, sharing my knowledge through blogs, motivating others are things that I always look forward to.View Author posts