From year to year, it seems that we are bombarded with information regarding good and bad food choices. The problem is that it can become very confusing when trying to sort out fact from fiction. With so much misinformation concerning nutritious food choices, we can become overwhelmed in trying to figure out what to do. So, in order to help alleviate the confusion, we are going to take a look at seven nutrition trends that no dietician would advocate and compare this to what the research actually has to say:
7 Popular Food Trends
1. Avoid Whole Wheat.
Most dietitians believe that eating whole wheat is part of a balanced diet; however, the reality is that grains are very low in beneficial nutrients when compared to vegetables and other real foods. In addition, our modern-day wheat contains a large amount of gluten, which is a protein that many people are sensitive to. In fact, the gluten can actually cause problems such as bloating, tiredness, stool problems, pain, and damage to the lining of the intestines. In addition, it has been associated with serious brain disorders such as schizophrenia. (http://authoritynutrition.com/11-biggest-lies-of-mainstream-nutrition/)
2. Eggs are Healthy.
Dietitians believe that eggs will increase your risk of having heart disease due to the large amount of cholesterol they contain. The truth is that eggs raise the “good” cholesterol and are not even associated with an increased risk of heart disease. In addition, cholesterol in the diet does not even raise the cholesterol in the blood. Eggs are also very high in nutrients and antioxidants to protect your eyes. Likewise, they can cause significant weight loss when compared to having that morning bagel.
3. Saturated Fat is Good for You.
Dietitians believe that eating too much saturated fat contributes to heart disease. However, this is based on studies that are inconsistent. A massive article published in 2010 contradicted these findings. The study looked at 21 diseases consisting of 347,747 participants. The results showed that there was absolutely no correlation between heart disease and saturated fat. In fact, saturated fat raises the good (HDL) cholesterol and modifies the bad (LDL) from very bad to non-threatening. So, there is no reason to avoid foods like coconut oil, meat, cheese, butter, etc.
4. It is not Necessary to Eat Several Small Meals Per Day.
Many nutritionists say that you should eat many small meals in order to keep a high metabolism. However, the truth is that it is the total amount of food that you consume and not the number of meals that determines the amount of energy used (calories burned). One study of overweight men revealed that when they ate six meals per day they were not as full as when they ate three regular meals. Eating too often can actually be harmful for people because it is not natural to constantly be feeding the body. Several studies revealed an increased risk of colon cancer, (of up to 90%), in those who ate four meals or more per day.
5. High Omega-6 Seed and Vegetable Oils are Bad for You.
Dietitians believe these types of oils will help lower your risk of heart disease. The truth is that there are different types of Polyunsaturated fats; and you actually need both Omega 3’s and Omega 6’s in the correct ratio. Omega 3 is anti-inflammatory and lowers your risk of developing many diseases. Omega-3 fats are found in fatty fish, Walnut oil, and Flaxseed oil. (http://www .mercola.com /beef/omega3_oil.htm). Sunflower oils, soybean, and corn are all Omega 6 oils. If the ratio is too high for Omega 6’s, then it can cause a problem. Most experts say that the Omega 6:3 ratio should vary from 1:1 to 5:1. However, the range for most Americans varies from 20 to 50:1. So, we are getting too many Omega-6 fats. In addition, research shows that Omega 6 fatty acids are the real culprit in raising the risk of heart disease (http://authoritynutrition.com/11-biggest-lies-of-mainstream-nutrition/).
6. Eat A Lot of Protein.
Eating A Lot of Protein is Good for Your Bones and Does not Promote Kidney Disease. According to nutritionists, a high protein diet causes kidney disease and osteoporosis. However, the reality is that in healthy individuals, long-term eating of protein lowers your risks of bone fracture and improves your overall bone health. In addition, eating high protein improves high blood pressure and diabetes, which are two main risk factors that are associated with kidney failure.
7. Carbs Should not Be Your Biggest Source of Calories.
Dietitians believe that you should eat a low-fat diet that consists of 50-60% of total calories coming from carbohydrates. The problem is that this sort of diet includes a lot of sugars and grains and very miniscule amounts of meat, eggs, and other fatty foods. This kind of diet might be suitable in cases of people who are naturally slim. However, it can be very dangerous for those who are already overweight, have diabetes, or metabolic syndrome. When compared in random trials, the results prove that diets that are low-carb and high-fat are much more successful for the majority of people.
Good health is the most important asset that you can have. The important thing to remember is to talk to your doctor, look at all the available research, and make your own decision for what will work best for your body. If you have certain pre-existing health issues, you might want to consider taking a look at a book called The Prescription for Nutritional Healing by Phyllis A. Balch, CNC. It provides practical advice on nutrition and supplements and can be found at most health food stores, book stores, and on-line.