21 Health And Nutrition Myths Backed By Science

health and nutrition myths

13. High-Fat Foods Are Unhealthy 

Among nutrition myths, this is very popular and you will hear it often. The majority of people go for low-fat diets and tend to avoid high-fat food anticipating it will cause weight gain and damage the overall health. High-fat diets are just as effective — or even more so — than low-fat diets when it comes to encouraging weight loss. 

Studies show that low-fat diets increase the risk of metabolic syndrome and other health issues. Low-fat diets also increase insulin resistance and triglycerides levels, which are bad for heart health. 

Dietary fat is important for the body and as long as you provided it in the right quantity, there will be no health issues. What matters above all is your diet quality. A healthy diet ensures a healthy weight. 

Related: 10 Superfoods That Prevent The Growth Of Cancer

14. Carbs Make You Gain Weight 

Many people fear that carbs can cause weight gain and obesity. That’s true only when you are eating an excess amount of carb-rich food like cakes, white bread, and sweetened beverages. 

According to research, as long as you consume nutrient-dense carbs loaded with vitamins, fiber, and minerals in a moderate amount you will remain healthy. Studies showed that the Mediterranean diet lowers the risk of obesity and other health risks because this diet perfectly balances carbs, proteins, and fats. So, add healthy carbs to your diet and avoid overindulging in carb-dense food. 

15. Supplements Are A Waste Of Money 

Supplements are healthy as long as they are taken in the right form and in the right amount along with a healthy diet. People with specific medical conditions like diabetes and those taking antidiabetic medications or oral contraceptives can experience side effects due to supplements. 

However, people with type 2 diabetes are benefitted when supplemented with magnesium and B vitamins, which improve heart health, blood sugar, and complications associated with diabetes. Similarly, supplements are beneficial for people on restrictive diets, those above the age of 50, and pregnant/ breastfeeding mothers.

Related: The Top 7 Excuses To Avoid Exercise and How You Can Overcome Them

16. Low Fat And Diet Foods Are Healthy Alternatives 

People think products labeled as “diet,” “low fat,” and “fat-free” are helpful in weight loss. Research says these products are unhealthy because of added salt and sugar in them. It is healthier to consume unaltered higher fat alternatives like full-fat yogurt, cheese, and nut butter.

17. Following A Very Low Calorie Diet Is The Best Way To Lose Weight 

Although there is evidence that a very low-calorie diet helps in rapid weight loss, it makes long-term weight maintenance difficult. Consuming too few calories than what your body needs can lead to a reduction in metabolic rate, alteration in hunger hormones, and long-term health consequences. It’s better to put such nutrition myths to rest before it takes a toll on your health. 

18. Fiber Supplements Are Better Than High Fiber Foods 

Just like weight loss supplements, fiber supplements are also surrounded by nutrition myths. Fiber is important for controlling blood sugar and improving bowel movements. 

Fiber supplements are beneficial for people not getting enough dietary fiber. Still, they shouldn’t replace high-fiber real food like beans, vegetables, and fruit containing nutrients.  

19. All Smoothies And Juices Are Healthy 

This is one of the biggest nutrition myths among young adults who claim themselves to be health-conscious. Fresh juices and nutrient-rich smoothies made at home are healthy and can improve the level of vitamins, minerals, and antioxidants in your body. However, it’s healthy as long as consumed in moderation. Ready-made packed juices and smoothies available at local stores contain added sugar, chemicals, and calories that can cause diabetes, tooth decay, blood sugar dysregulation, and other health problems. 

Related: 9 Signs of Nutritional Deficiencies In Kids

20.Eating Disorders Only Affect Women

Research says that eating disorders affect both women and men, but the prevalence is high in adolescent and young adult men who are gay or bisexual. The consequences present differently in men and women. There is a need for eating disorder treatments well-adapted to the male population. 

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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