Nutrition Myth 1: Egg yolk is bad, they cause cholesterol
These are the most common nutrition myths that we get to hear. However, eggs are consumed by everyone irrespective of their age or activity level. Moreover, many people use whole eggs as their breakfast or even eat them as a snack. The problem arises when too many whole eggs are consumed in a day.
Moreover, 1 medium whole egg contains around 185 mg of Cholesterol. AHA (American Heart Association) recommends limiting dietary cholesterol to <300 mg per day. To explain, 2 whole eggs a day are safe to consume without causing any medical issues.
Myth 2: Smaller the meals, Faster the metabolism.
In short, fast metabolism means, more calories are burned and more one can lose weight. On the other hand slow metabolism means, fewer calories are burned and one can gain weight quickly or face difficulty losing weight. It is one of the most common nutrition myths.
Meals on the other hand directly or indirectly has no connection with your metabolic rate.
Therefore, to increase your metabolism you can: Drink cold water, lift heavy things, add green tea or coffee.
Myth 3: Saturated fats are bad for your body.
This is another most common nutrition myth. Fats are of many types. Some are considered good fats and some are bad for your body. There are two types of Fats namely: Saturated and Unsaturated. To sum up, unsaturated fats consist of Monosatursted and Polysaturated fats. And finally, Polysaturated fats consist of Omega-3 and Omega-6.
Daily intake of Saturated fats should be less than 10% of your daily caloric intake. If you are on a 2000 calories diet, then 140-150 calories i.e. 15-20 grams should be consumed from saturated fats and not more than that. Saturated fats are very controversial when it comes to nutrition myths.
SUMMARY: ANYTHING IN LIMITATION IS OK.
Myth 4: More than 30 grams of protein cannot be absorbed in one sitting.
Overall, this myth was introduced by all the whey protein supplement companies who mention the protein content per scoop. After all, the formal scoop size of any whey protein is around 30-33 grams, and the protein provided in it is 24-25 grams. This made a mindset in every individual that more than 30 grams of protein will not be absorbed by our body in one sitting.
In conclusion, more protein does not mean more muscles. If you take 50-60 grams of protein in one sitting, then it may not get absorbed in your body completely and get wasted. These kinds of nutrition myths are common when a person has partial or no knowledge about protein intake. So it is recommended to take around 25-30 grams of protein per meal.
Myth 5: High protein diet can cause kidney issues.
Protein is the building block of our body and to perform any task or to get results, protein plays a very important role in our body. When we talk about protein, many people think that we are talking about expensive protein supplements but it is not true. Protein is a macronutrient and can be taken in any form.
Although, it is recommended to take 1.2 – 2 grams of protein per kg of bodyweight. If you are facing Kidney issues, then consult a doctor.
Myth 6: All calories are created equal.
The calories in a pizza or burger will be different from the calories in a chicken breast or broccoli. Whereas, calories in fast food are considered empty calories as they do not contain any nutrients. All those calories come from cheap oils which are bad for your body and heart.
The calories in Chicken Breast, Broccoli or any healthy food will be nutrient-dense. That means, it is healthy for your body and will not cause any heart disease.
Myth 7: More sweat means more fat loss.
Fat loss depends upon the calories you burn while doing any physical activity like swimming, running, walking, cycling, or doing any heavy intense workout. This is another common nutrition myth. Most gyms and Crossfit centres are provided with air conditioners, so how are the people working out there are getting results? Take your time and comment on your answers. This is one of the most common health and nutrition myths.
Myth 8: Vegetable oils are healthy when compared with ghee/coconut oil.
Vegetable oils when heated, unsaturated fats are oxidized. In this form, they are very harmful to our body and heart. As we know that saturated fats are high in cholesterol which can increase the risk of heart disease.
Ghee on the other hand is a dairy product and is much healthier than vegetable oil. You can also try having desi ghee as it does not contain any preservatives.
Myth 9: White potatoes are unhealthy.
White potatoes are an excellent source of vitamin C and vitamin B6. It’s a good source of fibre that keeps your stomach full for a longer time period. They have more potassium than a banana. White potatoes are unhealthy, it is one of the biggest nutrition myths.
It’s a good source of carbohydrates, so if a person wants to gain weight, he/she can add potatoes to their diet to increase their carbohydrate intake per day. People following a fat loss routine can also add potatoes but their quantity will be less than a person who is gaining.
Myth 10: Supplements are a waste of money.
You have heard from many people that supplements cause kidney issues or any other problems. But this is not true. After all, any good supplement which is approved and authorized will not cause any health issues. Supplements are add ons. In the first place, you can not depend upon a supplement to achieve your goals. It helps you to complete your protein intake and gives you a boost to perform a heavy workout.
However, if your diet is not good, then supplements are a waste of money.
In fact, these are some of the common nutrition myths that we hear from many people. These nutrition myths should not be taken seriously. These nutrition myths are created by people who have partial or no knowledge about nutrition.
- 2 whole eggs a day are safe to consume without causing any medical issues.
- Meals have no connection with your metabolic rate.
- Daily intake of Saturated fats should be less than 10% of your daily caloric intake.
- More protein does not mean more muscles.
- Protein is a macronutrient and can be taken in any form.
- The calories in Chicken Breast, Broccoli, or any healthy food will be nutrient-dense.
- Fat loss depends upon the calories you burn while doing any physical activity.
- Vegetable oils when heated, unsaturated fats are oxidized.
- White potatoes are an excellent source of vitamin C and vitamin B6.
- Supplements are add ons.
- These are some nutrition myths that everyone gets to hear.