When it comes to nutrition, every one becomes extremely conscious. People start looking up all the possible websites, nutrition blogs, and magazines. And most of the time you start believing all the information you read without caring much about crosschecking with an expert. Nutrition myths can be about the kind of food you eat, the way you should eat it and more. These can result in confusion and make things difficult for you. To reach a concrete decision about what is right and what is wrong, what the myth is and what is its comprehending fact, we prepared a list of 6 most popular nutrition myths of all time. Its high time for you to give up on these nutrition myths and take note of the facts instead.
Here’s a list of 6 most popular nutrition myths of all time.
Myth 1: Bananas are healthy and have no negative effects on weight loss
Bananas are extremely healthy for the body as it reduces swelling, promotes weight loss, strengthens the nervous system and helps in the production of white blood cells. Yet, it harms the body when you go overboard in terms of consuming bananas. An average banana contains about 14 grams of sugar and 3 grams of fiber which slows down the absorption of sugar in the blood. This is one nutrition myth you need to give up on now.
Myth 2: Carbohydrates are the worst
Carbohydrates are the primary fuel for your body. The amount of carbs your body needs certainly depends on the kind of body you have your size, age, activity, the duration of your workouts etc. The type of carbs you consume also matters; like it’s always better to get whole foods like sweet potato instead of a doughnut. You should keep a check on how the carbohydrates are affecting your body, how your body is responding and if there is a need to alter your carb intake.
Myth 3: More water means a healthier life
Nutrition myths about drinking more water need to stop. Drinking more water is not going to help you with healthier living rather it affects the body in many ways. When sodium decreases in your body, water enters the cell membrane which results in swelling up of cells. This further causes damage to muscle tissues, organs, and brain. You should drink water according to your age, fitness and the diet you consume.
4. Myth 4: Breakfast is the most important meal of the day
The health benefits of eating breakfast regularly have indeed been overhyped. Studies have shown that people who eat breakfast regularly tend to have more Body Mass Index than those who do not have breakfast. Avoiding breakfast does not really slow down resting metabolic rate of your body. So from now, tell your parents, health bloggers, fitness freaks why it is fine even if you skip breakfast.
Myth 5: Fresh foods over frozen foods
Even though fresh sounds better than canned and frozen, it does not mean that the former is more nutritious than the latter. It is true that fresh products are more appealing to a lot of people but the nutrient value is almost the same. Before undergoing minimal processing, frozen products are generally vine-ripened. In order to inactivate enzymes, most vegetables and some fruits undergo blenching in hot water for a few minutes before freezing. This also causes unfavorable changes in color, smell, flavor, and nutritional value.
Myth 6: Bread is bad for you
In the past few years, bread has taken over almost all the countries in different forms like pizza base, sandwich bread, buns etc. White bread is majorly gluten. It tends to be dense in calories and therefore easy to overeat. When you eat bread with other high-calorie foods, such as butter, peanut butter, jam, or honey, this can result in a caloric surplus and thus lead to weight gain. But nowadays, gluten-free bread is available which is way better than white bread.
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.