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10 Food Myths That Experts Question – 01/25/2023 – Equilíbrio

Soy milk could improve the danger of breast most cancers. Fat-free meals are more healthy than excessive-fats meals. Vegans and vegetarians are protein poor. Some misconceptions about diet appear to hold round like these terrible songs you’ll be able to’t get out of your head.

So to place the reality to relaxation, we requested 10 of America’s high diet consultants a easy query: Which diet fantasy would you prefer to see dispelled, and why? Here’s what they stated.

Fresh vegetables and fruit are at all times higher than canned, frozen or dried

Despite the lengthy-held perception that “contemporary is finest,” analysis exhibits that frozen, canned, and dried vegetables and fruit will be simply as nutritious as their contemporary counterparts.

“They can be a cash saver and a simple approach to ensure there are at all times vegetables and fruit out there at residence,” says Sarah Bleich, outgoing director of meals safety and well being fairness on the USDA and professor of politics. public well being on the Harvard TH Chan School of Public Health.

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

all fat are dangerous

When research printed within the late Forties discovered correlations between excessive-fats diets and excessive levels of cholesterol, consultants reasoned that if you happen to diminished the full quantity of fats in your weight-reduction plan, your danger of coronary heart illness would lower.

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

Vijaya Surampudi, an assistant professor of medication on the University of California, Los Angeles, says that the ensuing stigmatization of fats has led many individuals and meals producers to switch energy from fats with energy from refined carbohydrates like white flour and added sugar.

“Instead of serving to the nation keep skinny, charges of chubby and weight problems have elevated considerably,” he factors out.

In actuality, Swampudi added, not all fat are dangerous. While some varieties of fats, together with saturated and trans fat, can improve the danger of coronary heart illness or stroke, wholesome fat—akin to monounsaturated fat (present in olive and different vegetable oils, avocados, and a few nuts and seeds) and polyunsaturated fat (present in sunflower and different vegetable oils, nuts, fish, and flaxseed)—really assist scale back danger.

Good fat are additionally essential for offering power, producing hormones, sustaining cell perform, and serving to the absorption of sure vitamins.

If you see a product labeled “fats-free,” do not routinely assume it is wholesome, says Surampudi. Instead, prioritize merchandise with easy components and no added sugar.

Calorie deficit is an important issue for weight reduction

It’s true that if you happen to absorb extra energy than you expend, you are prone to acquire weight. And if you happen to’re burning extra energy than you are consuming, you are prone to shed some pounds—not less than within the brief time period.

But analysis does not present that consuming extra will result in weight acquire and that it’s going to result in chubby or weight problems.

“Rather, the varieties of meals we eat will be the lengthy-time period drivers” of those circumstances, says Dariush Mozaffarian, professor of diet and medication at Tufts (*10*) Friedman School of Food Science and Policy.

Ultra-processed meals—akin to refined starchy snacks, cereals, cookies, power bars, baked items, comfortable drinks, and sweet—will be notably dangerous to weight acquire as a result of they’re digested shortly and flood the bloodstream with glucose, fructose, and amino acids. that are transformed into fats by the liver. Instead, what it takes to take care of a wholesome weight is to cease counting energy and prioritize general wholesome consuming—high quality over amount.

People with sort 2 diabetes shouldn’t eat fruit

This fantasy stems from the confusion of fruit juices — which might increase blood sugar ranges resulting from their excessive sugar and low fiber content material — with entire fruit.

But science has discovered this to not be the case. Some research present, for instance, that individuals who eat one serving of entire fruit a day — particularly blueberries, grapes and apples — have a decrease danger of creating sort 2 diabetes. And different research present that if you have already got sort 2 diabetes, consuming fruits Whole grains might help management blood sugar.

It’s time to bust that fantasy, says Linda Shiue, an internist and director of culinary and way of life medication at Kaiser Permanente San Francisco, including that everybody can profit from the well being-selling vitamins in fruit like fiber, nutritional vitamins, minerals and antioxidants.

Plant milk is more healthy than animal milk

Plant-based milks akin to oat, almond, rice and hemp milks are believed to be extra nutritious than cow’s milk. “That’s simply not true,” says Kathleen Merrigan, a professor of sustainable meals techniques at Arizona State University and a former U.S. deputy secretary of agriculture.

Consider the protein: Cow’s milk sometimes incorporates about 8 grams of protein per cup, whereas almond milk sometimes has about 1 to 2 grams per cup and oat milk sometimes has 2 to three grams per cup. While the dietary worth of plant-based mostly drinks can fluctuate, Merrigan says, many have extra added components, akin to sodium and sugars, that may contribute to well being issues, than cow’s milk.

potatoes are dangerous

Potatoes are sometimes maligned by nutritionists due to their excessive glycemic index, which means they comprise quick-digesting carbohydrates that may increase blood sugar.

But potatoes will be good in your well being, says Daffen Altema-Johnson, a meals communities and public well being program specialist at Johns Hopkins (*10*) Center for a Livable Future.

They are wealthy in vitamin C, potassium, fiber and different vitamins, particularly when eaten with the pores and skin. They are additionally low-cost and out there all 12 months spherical in supermarkets, making them extra accessible. Healthier preparation strategies embrace baking, grilling, boiling and air frying.

Do not give almonds to your kids within the first years of life

For years, consultants have informed new mother and father that the easiest way to guard their kids from creating meals allergic reactions is to keep away from feeding them frequent allergenic meals like peanuts or eggs for the primary few years of life. But now, in accordance with allergy consultants, it is best to introduce your little one to peanut merchandise from an early age.

If your child does not have extreme eczema or a recognized meals allergy, you can begin introducing peanut merchandise (akin to diluted peanut butter, peanut butter, or peanut powder, however not entire peanuts) at round 4 to six months, when your child is prepared for solids .

Start with two teaspoons of peanut butter combined with water, breast milk, or toddler system two to 3 instances every week, says Ruchi Gupta, MD, professor of pediatrics and director of the Food Allergy and Asthma Research Center at Northwestern University Feinberg School of Medicine.

If your child has extreme eczema, first ask your pediatrician or allergist about consuming peanut merchandise round 4 months. “It’s additionally essential to feed your child a diversified weight-reduction plan within the first 12 months of life to keep away from meals allergic reactions,” factors out Gupta.

Plant protein is incomplete

“‘Where do you get your protein?’ is the primary query vegetarians hear,” says Christopher Gardner, a diet scientist and professor of medication at Stanford University. “The fantasy is that crops are fully devoid of sure amino acids,” also referred to as the constructing blocks components of the protein, he stated.

All plant-based mostly meals, nevertheless, comprise all 20 amino acids, together with the 9 important amino acids, Gardner says. The distinction is that the ratio of those amino acids is just not as superb because the ratio in animal meals.

So to get the right combination, simply eat a wide range of plant-based mostly meals all through the day—like beans, grains, and nuts—and get sufficient protein that approach. Fortunately, most Americans eat greater than they want every day. “It’s simpler than most individuals suppose,” says Gardner.

Eating soy meals will increase the danger of breast most cancers

They discovered that prime doses of plant estrogens in soy, known as isoflavones, stimulated the expansion of breast tumor cells in animal research. “However, this relationship has not been confirmed in human research,” says Frank B. Hu, professor and chair of the division of diet at Harvard’s TH Chan School of Public Health.

So far, science has not proven a hyperlink between soy consumption and breast most cancers danger in people. Instead, consumption of grains and drinks — akin to tofu, tempeh, edamame, miso and their milk — could actually have a protecting impact on illness danger and survival.

“Soy meals additionally comprise useful vitamins related to lowering the danger of coronary heart illness, akin to excessive-high quality protein, fiber, nutritional vitamins and minerals,” says Hu. The analysis is obvious: really feel assured about together with soy meals in your weight-reduction plan.

Basic dietary recommendation is at all times altering

That’s not the case, says Marion Nestle, professor emeritus of diet, meals research and public well being at New York University.

“In the Fifties, early dietary suggestions to stop weight problems, sort 2 diabetes, coronary heart illness and the like suggested balancing energy and minimizing meals excessive in saturated fats, salt and sugar. The present US Dietary Guidelines advocate the identical,” she says.

Yes, the science is evolving, however the primary dietary pointers stay constant.

As creator Michael Pollan summed it up in six easy phrases: “Eat meals. Not an excessive amount of. Mostly crops.” That recommendation labored 70 years in the past and nonetheless works immediately, Nestle says. And the advice leaves loads of room to eat the meals you like.

Translated by Luis Roberto M. Gonsalves

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