10 diet myths that consultants want would die
However analysis would not present that consuming extra meals will result in sustained weight acquire, resulting in chubby or weight problems. “Somewhat, it is the varieties of meals we eat that may be long-term drivers” of those situations, stated Dr. Dariush Mazafarian, professor of diet and medication at Tufts College’s Friedman Faculty of Vitamin Science and Coverage. Extremely-processed meals – similar to refined starchy snacks, cereals, crackers, power bars, baked items, sodas and sweets – might be notably dangerous to weight acquire as they’re shortly digested and fill the bloodstream with glucose, fructose and amino acids which can be transformed to fats by the liver . As a substitute, sustaining a wholesome weight requires a shift from counting energy to prioritizing wholesome consuming basically—high quality over amount.
Fantasy #4: Folks with kind 2 diabetes shouldn’t eat fruit.
This fantasy stems from combining fruit juices – which might spike blood sugar resulting from their excessive sugar and low fiber content material – with entire fruit.
However analysis has proven that this isn’t the case. Some research present, for instance, that those that eat one serving of entire fruit a day – particularly blueberries, grapes and apples – have a decrease danger of creating kind 2 diabetes. I different research recommend that if you have already got kind 2 diabetes, consuming entire fruits may help management your blood sugar.
It is time to bust that fantasy, stated Dr. Linda Shiue, MD and director of culinary and life-style medication at Kaiser Permanente San Francisco, including that everybody, together with individuals with kind 2 diabetes, can profit from wholesome well being vitamins in fruit like fiber, nutritional vitamins, minerals and antioxidants.
Fantasy #5: Plant-based milk is more healthy than dairy milk.
There may be such an opinion plant-based milk, similar to these created from oats, almonds, rice and hemp, are extra nutritious than cow’s milk. “That is simply not true,” stated Kathleen Merrigan, a professor of sustainable meals methods at Arizona State College and a former U.S. deputy secretary of agriculture. Contemplate protein: Cow’s milk sometimes accommodates about eight grams of protein per cup, whereas almond milk sometimes accommodates about one to 2 grams per cup, and oat milk sometimes accommodates about two to 3 grams per cup. Whereas the dietary worth of plant-based drinks can fluctuate, Dr. Merrigan stated, many have extra added elements, similar to sodium and sugar, that may be extra detrimental to well being than cow’s milk.
Fantasy #6: White potatoes are unhealthy for you.
Potatoes have typically been lambasted by nutritionists for his or her excessive glycemic index – which means they comprise fast-digesting carbohydrates that may spike blood sugar. Nonetheless, potatoes can truly be good for well being, stated Daphne Altema-Johnson, program officer for meals communities and public well being on the Johns Hopkins Heart for a Livable Future. They’re wealthy in vitamin C, potassium, fiber and different vitamins, particularly when eaten with the pores and skin. They’re additionally cheap and might be present in grocery shops year-round, making them extra accessible. More healthy cooking strategies embrace baking, roasting, boiling, and air-frying.
Fantasy #7: It is best to by no means feed peanut merchandise to your infants throughout their first years of life.
For years, consultants have advised new dad and mom that the easiest way to stop their youngsters from creating meals allergy symptoms is to keep away from feeding them frequent allergenic meals, similar to peanuts or eggs, for the primary few years of life. However now allergy consultants say it’s higher to introduce the kid to peanut merchandise early.
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