The nutrition world is filled with mysteries. The results vary and make it hard to stick to a certain piece of research and belief.
In the modern world with easy access to the research database, it became harder to make the right choice. We can find thousands of research papers with contrasting results, making it tough to an end towards a conclusion. The search to make life better soon turns out to be a mess.
The research paper is worthy as they give easy access to high-end research work at the fingertip. But easy access of knowledge has been manipulated and adjusted according to personal convenience, and it’s where thing falls apart. The strategy proven to do good does the opposite.
There are many misconceptions that need to be explored but we will explore few so you can learn the basics of misconceptions.
An Apple a Day Keeps Doctor Away
A common recommendation that we got from childhood. Everyone wants to stay healthy, so the consumption rose high but with a twist.
The researcher recommended a whole apple. But major population preferred to eat the apple’s inner flesh while dumping the skin.
Studies are exploring the nutrient density of the skin. The skin of the apple is the dense source of phytonutrient. Dumping the skins means one dumps the health-boosting nutrient source. The fiber in the skin slows down the digestion and prevents any sugar surge. It is also food for the microbiome, the good bacteria which are an essential part of health.
Peeling and eating only the flesh of the apple, or drinking processed juice do the opposite of a whole apple do. It’s best practice to avoid apple if someone is following such practice. Following a broken strategy do more damage. Eating any fruit by eliminating its nutrients doesn’t provide a similar result or near to it. If you want to receive the same nutrient and benefit, you need to eat it in its least processed state. One can’t expect the same benefits after manipulating it.
You can know more in-depth about fruit at: Longevity Food – Fruit
Similar research conditions and misinformation with orange. After going through research and blog claims, oranges show up as a healthy contestant. Everyone gave importance just because many research sites were praising its potential. Everyone wanted the benefits those oranges can provide.
Everyone made an attempt, but again convenience took the charge. Instead of a whole orange, people preferred orange juice. With a simple change, one could gulp a gallon of orange juice without feeling satiety. It increased the consumption of fruit juice and even fruit sugar. Fruit sugar isn’t bad but the excess and without fruit pulp, the blood sugar will rise quickly. While eating a whole orange, you won’t overeat as the fiber will make you full quickly.
Fruit juice or convenience isn’t the only problem; there is a bigger problem that lures us to believe.
Have you seen movies dining scenes? Just have a close watch over the beverage they enjoy. Yes! You will find processed fruit juice. The way its presented gives the feeling of a high standard lifestyle. Everyone wants a high standard lifestyle, so it becomes a norm in major of people’s lives.
Is the fruit juice a representation of lifestyle or made to look like one? A glass of orange juice can’t be complete breakfast, lunch or dinner. The movie scene is the worst place to get inspired to make a change on your dining table. Drinking processed orange juice is better than avoiding it; you might save lots of calorie intake.
People living in Sardinia live longer and healthier eat sourdough bread. The sourdough bread Sardinian enjoy is opposite those available in the United States.
Sardinian make sourdough bread from whole wheat and use live lactobacilli rather than yeast to raise the dough. This process converts sugar and gluten into lactic acid, lowering the glycemic index and imparts a pleasant, faintly sour taste. These types of bread are low in glycemic load, reducing after-meal glucose and insulin blood levels by 25 percent.
With such varied preparation conditions, each sourdough bread can’t be judged equally. The glycemic load will differ so the after-meal glucose and insulin blood level. Considering it, the sourdough bread won’t prevent obesity and diabetes like Sardinian sourdough bread.
Fish Oil and Heart Attack
Fish are an abundant source of Omega-3 fatty acid, a healthy fat.
A study with Alaskan Eskimos found that high intake of Omega-3 fatty acids may reduce the risk of obesity-related chronic diseases such as diabetes and heart disease. According to the findings, Eskimo’s Omega 3 consumption was 20 times more than people in the United States. (1)
There is a minor twist in the result or research paper we might look. The benefits were said to be due to high Omega 3 intake. But the fact is they got the Omega-3 from the diet, not as a sole nutrient like those with supplements. Their lifestyle, genetic, and dietary factors weren’t considered while going through the study, and it’s the biggest flaw.
No nutrient work standalone. A set of nutrients work together to provide benefits. The study raised concern among people who want to cut their heart disease risk, not aware of the full facts of the study.
It’s complex to conclude but look over the earlier examples. The fruit is healthy, but it loses its potential benefits after removing its nutrients.
Omega-3 is surely a great nutrient; there is no objection. But gulping Omega 3 pills isn’t proved to protect the heart. You can take omega-3 but in a limit, try to get maximum from whole food rather than completely depending on the supplement. Nutrients work better in combination.
You might have heard about French people living a healthier life and have a low incidence of coronary heart disease (CHD) while having a diet rich in saturated fats.
The French Paradox revolves around one secret ingredient — Wine. Wine is considered the magic elixir responsible for increased protection from heart disease. Would it provide the same benefits if we adopt their wine drinking ritual?
You won’t get the same benefits as French people get.
Their lifestyle is completely different and to wine is just a part, not a whole.
Wine is a good of resveratrol and polyphenols. High resveratrol is linked to longevity and cancer protection in other species. But red wine contains very low resveratrol which may good but not enough to provide enough protection.
Some researchers claim a high consumption of fruit and vegetables, rich sources of folate in France and other regions to benefit heart health. (2)
The French diet is rich in short-chain saturated fatty acids and poor in trans fats. The body finds easy to metabolise natural saturated fats such as butter, cheese and cream. But American diet is rich in saturated fat made via hydrogenating vegetable oils which include the trans fat in small quantity which may associate health risks. (3)
- They also eat higher quantities of fish (at least three times a week)
- They eat smaller portions, ate more slowly, and divided among courses.
- They don’t have hidden sugar content food. American low-fat or no-fat contain high concentrations of sugar.
- Avoid common American food items, such as soda, deep-fried foods, snack foods, and specially prepared foods.
- They take in plenty of a liquid such as water, herbal tea and soup
- They sit down and eat mindfully (no multitasking and eating while standing up, watching TV, or reading)
- They emphasise freshness, variety, balance, and, above all, pleasure.
The French Paradox those relying only on wine or cheese, but the results are from many healthy habits, lifestyle and rituals. No single nutrients or food or habits can be so effective until there is a balanced system.
There is also another explanation of French Paradox, that consider dietary improvement in the first months and years of life, passed on through multiple generations. Following defeat in the Franco-Prussian War in 1871, the French government introduced an aggressive nutritional program. They provided high-quality foods to pregnant women and young children to fortify future generation soldiers. The historical changes in early age nourishment might be a reason for the relatively low rates of obesity and heart disease found in France.
That’s a lot more going in French people’s lives, starting from the past and the present, but the whole credit goes to wine and sometimes cheese. Wine and cheese aren’t bad but following 1-2 strategy in excess won’t give any positive result. If someone wants to get any benefits, one should focus on lifestyle changes they follow rather than trying to fix a puzzle with 1 or 2 pieces.