Debunking Nutrition Myths with Research

Are you tired of falling for the latest diet trends and fads that promise quick results but often fall short on delivering sustainable health benefits? It's time to break down these diet myths and get back to evidence-based research to support our health journey.

In the world of nutrition, it can be easy to get swayed by catchy slogans and flashy advertisements promoting the next big diet craze. But here at the Empowered Health Hub, we believe in the power of research-backed information to guide our dietary choices and promote overall well-being.

1. High Fat Foods are bad

   
   

Fats are very important nutrients and are the main source of energy in our diets. For, one gram of fat quals 9kcal compared to one gram of carbohydrate is equal to 4kcal. Fats can be split into two main categories: saturated and unsaturated fats.

Saturated fats should be consumed in moderation as they raise cholestrol in the body. This causes fat particles to be deposited in areas such as arteries leading to obstructed blood flow to important areas of the body especially the heart. Saturated fats can be found in fatty meat products (sausages, bacon, salami), cheese, butter, chocolate, cream and cake.

Alternatively, unsaturated fats are very benficial for the body as they help us to absorb fat-soluble vitamins and they help to lower bad cholestrol in the body. Unsaturated fats are split into two categories: monounsaturated and polyunsaturated fats. Sources of these healthy fats are oily fish such as tuna, salmon and mackeral, avocados, healthy vegetable oils such as olive oil and rapeseed oil and nuts and seeds.

In conclusion, SOME fats are unhealthy but completely cutting fat out of your diet is not a wise decision. The WHO recommends total fat intake should be approximately 20-35% of total calories consumed. It is important to note that this is also based on the quality of fats consumed with the view that saturated fats should be reduced as much as possible (1). Unsaturated fats are essential for the body and will help to reduce the effects of unhealthy fats. (2)

2. Detox Diets rid the body of Toxins

Our bodies are amazing things and they have adapted for many roles in the body. Luckily for us, our body has a full system to help us to rid the body of toxins. Our kidneys and liver are the main organs which help ur body to detox. Additionally, our digestive system, lymphatic system and skin also play a role in this system. We are exposed to a range of toxins everyday from inside and outside our body. Our body naturally reduces/ eliminates these toxins by breaking them down and removing them from the body through our excretion (urinating, sweating etc.).

There is certain ways that you can help the body to function efficiently that does not include starving it of essential nutrients such as juice cleanes and elimination diets. If anything, these diets can be harmful to our gut and digestion as they radically reduce the fibre and protein intake which are essential for an overall healthy digestive system.

Our gut microbiome and the microbe within plays an important role in detoxification. These systems can be supported by:

• Hydration

• A healthy immune system

• Eat a variety of fruit, vegetables and legumes to support gut microbes.

In conclusion, our body is well-equipped to detoc the body. As hosts, we must support this system by reducing inflammatory foods and increase gut-support foods and hydration (3).

3. Fresh fruit and veg is better than frozen

With the increasing costs of fruit and veg, it is no wonder that people might try and substitute fresh items for lower cost frozen items. But do they contain the same nutritional value? The quick and simple answer is yes! In some cases, frozen fruit and vegetables can contain more nutrients as they are frozen right at the point of ripeness, rather than being transported and sprayed with chemicals to prompt ripening.

It is advised to purchase organic frozen fruit and vegetables where possible. This means that no artifical chemicals have been sprayed on the produce during the growing process therefore, limiting toxins from external sources ( helping to reduce the stress on our detoxification system)!

Additionally, frozen fruit and vegetables can be a strategic way to consume more of these items as they are always in the freezer and you dont have to worry about them rotting.

Conclusion

The sources that we receive information about our nutrition is very important especially with a trend of diet crazes and buzz words. It is important to understand where you absorb information from and while it may be somewhat factual, it can also be exaggerated. A final parting message would be that there is no ' one-size fits all rule to nutrition'. It is important to do what feels right for you and focus on consuming whole and healthy foods as much as possible.

References

1. Fats and fatty acids in human nutrition Report of an expert consultation. FAO Food Nutr Pap. 2010;91:1–166.

2. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi: 10.1186/s12937-017-0271-4. PMID: 28854932; PMCID: PMC5577766.

3. Strand J. Distinctive Detoxification: The Case for Including the Microbiome in Detox Strategy. Integr Med (Encinitas). 2022 Sep;21(4):26-30. PMID: 36644597; PMCID: PMC9542931.