10 dietary myths that consultants query – 25/01/2023 – Equilíbrio

Soy milk might improve the danger of breast most cancers. Fats-free meals are more healthy than meals excessive in fats. Vegans and vegetarians are poor in protein. Some misconceptions about diet appear to linger like these terrible songs you may’t get out of your head.

So, to set the document straight, we requested 10 of America’s prime diet consultants one easy query: Which diet fantasy would you wish to see gone and why? This is what they mentioned.

Contemporary vegetables and fruit are all the time higher than canned, frozen or dried ones

Regardless of the long-held perception that “contemporary is greatest,” analysis has discovered that frozen, canned, and dried vegetables and fruit might be simply as nutritious as their contemporary counterparts.

“They may also be a cash saver and a straightforward manner to ensure there are all the time vegetables and fruit accessible at dwelling,” says Sara Bleich, outgoing director of diet safety and well being fairness on the US Division of Agriculture and politics professor. public well being at Harvard’s TH Chan Faculty of Public Well being.

One caveat: Some canned, frozen and dried varieties comprise sneaky substances like added sugar, saturated fats and sodium, Bleich mentioned. So learn diet labels and select merchandise that comprise as few of those substances as attainable.

all fats is dangerous

When research revealed within the late Nineteen Forties discovered correlations between high-fat diets and excessive levels of cholesterol, consultants reasoned that when you decreased the quantity of complete fats in your weight-reduction plan, your threat of coronary heart illness decreased.

Within the Nineteen Eighties, medical doctors, federal well being consultants, the meals trade and the media reported {that a} low-fat weight-reduction plan may gain advantage everybody, however there was no strong proof that it might forestall issues like coronary heart illness or chubby and weight problems. .

Vijaya Surampudi, an assistant professor of drugs on the College of California, Los Angeles, says that consequently, the denigration of fats has led many individuals and meals producers to exchange the energy in fats with these in refined carbohydrates equivalent to white flour. and sugar. added.

“As an alternative of serving to the nation keep lean, chubby and weight problems charges have elevated considerably,” he factors out.

The truth is, Suampudi added, not all fat are dangerous for you. Whereas some varieties of fat, together with saturated and trans fat, might improve your threat of coronary heart illness or stroke, wholesome fat, equivalent to monounsaturated fat (present in olive and different vegetable oils, avocados and in some nuts and seeds) and polyunsaturated fat (present in sunflower and different vegetable oils, nuts, fish and flaxseed) – truly assist scale back threat.

Good fat are additionally necessary for offering us with vitality, producing hormones, supporting mobile perform and aiding within the absorption of some vitamins.

If you happen to see a product labeled “fat-free,” do not assume it is wholesome, says Surampudi. As an alternative, favor merchandise with easy substances and no added sugar.

Calorie deficit is an important consider shedding pounds

It is true that when you devour extra energy than you devour, you’ll doubtless acquire weight. And when you burn extra energy than you devour, you may doubtless shed pounds, a minimum of within the quick time period.

However analysis does not point out that consuming extra will constantly trigger weight acquire, and that this can end in chubby or weight problems.

“Slightly, it is the varieties of meals we eat that could be the long-term drivers” of those situations, factors out Dariush Mozaffarian, a professor of diet and drugs in Tufts College’s Friedman Faculty of Dietary Sciences and Coverage.

Extremely-processed meals — equivalent to refined starchy snacks, cereals, cookies, vitality bars, baked items, sodas and sweet — might be particularly dangerous for weight acquire, as they’re digested shortly and flood the bloodstream with glucose, fructose and amino acids, that are transformed into fats by the liver. As an alternative, what it takes to take care of a wholesome weight is to cease counting energy and prioritize general wholesome consuming: high quality over amount.

Individuals with sort 2 diabetes should not eat fruit

This fantasy stems from complicated fruit juices — which may elevate blood sugar ranges as a consequence of their excessive sugar and low fiber content material — with entire fruit.

However science has found that this isn’t the case. Some research present, for instance, that individuals who eat a serving of entire fruit a day, particularly blueberries, grapes and apples, have a decrease threat of growing sort 2 diabetes. And different analysis means that if you have already got the kind 2 diabetes, eat fruit Entire grains can assist management blood sugar.

It is time to bust that fantasy, says Linda Shiue, internist and director of culinary drugs and way of life drugs at Kaiser Permanente San Francisco, including that everybody can profit from the health-promoting vitamins in fruit like fiber, nutritional vitamins, minerals and antioxidants. .

Plant milk is more healthy than animal milk

There’s a notion that plant-based milks, equivalent to these comprised of oats, almonds, rice and hemp, are extra nutritious than cow’s milk. “That is not true,” says Kathleen Merrigan, a professor of sustainable meals programs at Arizona State College and a former US assistant secretary of agriculture.

Think about the protein: Cow’s milk usually has about 8 grams of protein per cup, whereas almond milk usually has 1 to 2 grams per cup and oat milk usually has 2 to three grams per cup. Whereas the diet of plant-based drinks can differ, Merrigan says, many have extra added substances, like sodium and sugars, that may contribute to well being issues, than cow’s milk.

potatoes are dangerous

Potatoes are sometimes maligned within the diet group as a consequence of their excessive glycemic index, which implies they comprise fast-digesting carbohydrates that may elevate blood sugar.

Nonetheless, potatoes could also be useful to your well being, says Daphene Altema-Johnson, meals group and public well being program supervisor at Johns Hopkins College’s Middle for a Habitable Future.

They’re wealthy in vitamin C, potassium, fiber and different vitamins, particularly when eaten with the pores and skin on. They’re additionally low cost and accessible all yr spherical in supermarkets which makes them extra inexpensive. More healthy preparation strategies embody baking, grilling, boiling, and air-frying.

Don’t give almonds to your kids within the first years of life

For years, consultants have instructed new mother and father that one of the best ways to maintain their youngsters from growing meals allergy symptoms is to not feed them widespread allergenic meals like peanuts or eggs in the course of the first few years of life. However now, in accordance with allergy consultants, it is best to introduce your youngster to peanut merchandise at an early age.

In case your youngster does not have extreme eczema or a identified meals allergy, you can begin introducing peanut merchandise (equivalent to diluted peanut butter, peanut puffs, or peanut powder, however not entire peanuts) round age 4-6 months, when your child is prepared for solids.

Begin with two teaspoons of peanut butter combined with water, breast milk, or toddler components two to a few instances per week, says Ruchi Gupta, professor of pediatrics and director of the Meals Allergy and Bronchial asthma Analysis Middle at Feinberg Faculty of Medication. . College.

In case your child has extreme eczema, first ask your pediatrician or an allergist about peanut merchandise round 4 months of age. “It is also necessary to feed your child a various weight-reduction plan in his or her first yr of life to keep away from meals allergy symptoms,” Gupta factors out.

Plant proteins are incomplete

“‘The place do you get your protein?’ is the primary query vegetarians hear,” says Christopher Gardner, a nutritionist and professor of drugs at Stanford College. “The parable is that crops are fully devoid of sure amino acids,” also called the constructing blocks of protein, he mentioned.

All plant-based meals, nonetheless, comprise all 20 amino acids, together with the 9 important amino acids, says Gardner. The distinction is that the ratio of those amino acids isn’t as excellent because the ratio in animal meals.

So to get simply the correct mix, simply eat quite a lot of plant-based meals all through the day — equivalent to beans, grains and nuts — after which get sufficient complete protein. Fortuitously, most Individuals eat greater than they want each day. “It is simpler than most individuals suppose,” says Gardner.

Consuming soy meals will increase the danger of breast most cancers

They discovered that prime doses of plant estrogens in soy, referred to as isoflavones, stimulated the expansion of breast most cancers cells in animal research. “Nevertheless, this relationship has not been demonstrated in human research,” factors out Frank B. Hu, professor and chair of the diet division at Harvard’s TH Chan Faculty of Public Well being.

To date, science has not indicated a hyperlink between soy consumption and breast most cancers threat in people. As an alternative, consumption of meals and drinks comprised of grains, equivalent to tofu, tempeh, edamame, miso, and their milk, might also have a protecting impact on illness threat and survival.

“Soy meals are additionally wealthy in useful vitamins linked to decreasing the danger of coronary heart illness, equivalent to high-quality protein, fiber, nutritional vitamins and minerals,” says Hu. The analysis is obvious: Really feel assured incorporating soy meals into your weight-reduction plan.

Primary dietary recommendation is all the time altering

Not so, says Marion Nestle, professor emeritus of diet, meals research and public well being at New York College.

“Within the Nineteen Fifties, early dietary suggestions to forestall weight problems, sort 2 diabetes, coronary heart illness, and the like suggested balancing energy and minimizing meals excessive in saturated fats, salt, and sugar. Present pointers US weight-reduction plan guides advocate the identical,” she says.

Sure, the science evolves, however the fundamental dietary steerage stays constant.

As writer Michael Pollan summed it up in six easy phrases: “Eat meals. Not an excessive amount of. Principally crops.” That recommendation labored 70 years in the past and nonetheless works as we speak, Nestlé says. And the advice leaves loads of room to eat the meals you’re keen on.

Translated by Luiz Roberto M. Gonçalves

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