Myths can distort the truth about foods, diet and weight loss. The best way to determine if something you heard is true or not is to evaluate the scientific evidence. The more scientific evidence that suggests a conclusion, the more credence you have to apply to what you have learned. Consult your doctor or nutritionist about your health before commencing a weight-loss diet.
Myth: Carbohydrates Are Unhealthy
A common myth regarding foods and weight-loss diets is that carbohydrates are bad for you. The truth is not all carbohydrates are the same, and while refined carbohydrates may not be healthy, whole grains are among the healthiest foods. Refined carbohydrates, such as white bread and white rice, are high glycemic foods that contain sugar that you quickly digest and absorb into your blood, potentially increasing your blood sugar levels. When your blood sugar levels swell, your body converts a portion of the sugar into fat and stores it in fat cells, increasing your body fat and weight. Whole grains, such as whole-wheat bread and brown rice, are lower in glycemic index than refined carbohydrates. You digest sugars from whole grains slowly, and your cells absorb your blood sugar and convert it into energy. Whole grains contain vitamins, minerals and insoluble fiber, which can help you have regular bowel movements.
Myth: Eating Certain Foods Can Make You Lose Weight
Occasionally, people or companies introduce a new diet that touts eating a particular food, such as grapefruit, to make you lose weight. The truth is no one particular food can make you lose weight, even if you eat a large quantity of it. Weight loss can only occur when your expenditure of calories from physical activity exceeds the amount of calories you consume in foods.
Myth: If You Exercise, You Can Eat Any Food
Believing that you can eat any type of food as long as you exercise is misleading. The truth is that although weight loss can occur if you exercise, eating healthy foods is still important. Consuming nutrient-dense foods enables you to improve your health and reduce your risk of chronic disease, such as heart disease, stroke, diabetes, osteoporosis and cancer. By eating only enough calories to meet your nutritional needs, you can either lose weight or maintain a healthy weight while improving your health. On the other hand, eating unhealthy foods increases your risk of chronic disease.
Myth: Weight Loss Diets Exclude Nuts
People on weight loss diets can believe you should exclude nuts because they contain fat. Nuts contain a higher percentage of fat than other types of food, yet fats within nuts are healthy. The key is to limit how much you consume. Hazelnuts, almonds and pecans contain monounsaturated fatty acids and walnuts contain alpha-linolenic acid, an omega-3 fatty acid. Monounsaturated fatty acids and omega-3 fatty acids can reduce your risk of heart disease. Research by scientists at Purdue University in West Lafayette, Indiana, and published in the Journal of Nutrition in 2008 found that greater weight loss occurs when nuts are permitted in the diet.
References
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine; Glycemic Index; 2010
- National Institute of Diabetes and Digestive and Kidney Diseases; Weight Loss for Life; 2009
- United States Department of Agriculture; Dietary Guidelines for Americans 2010; December2010
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, in with the Good; 2010
- "Journal of Nutrition"; Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults; Richard Mattes, et al.; September 2008
Member Comments