Nutrition world is filled with mysteries. There are many myths or say huge claims with every single strategy.
Is there any need to overcome these myths?
Don’t they do any damage as no one points out the flaws?
We live in an information age. Every piece of research is available at a click. With such easy access and widespread, it’s getting harder to make the right choice. Choose any single topic, and you will get multiple opinions. The easy access that should have made life better turned out to be a mess.
Manipulated knowledge is always dangerous. The intensity of damage can’t be said at the specific moment, but things get worse with passing time. It’s worse as we aren’t able to find the reason behind such issues. When it comes to nutrition and health, nothing should be compromised.
Manipulation of information for personal convenience ruins the purpose of information.
Many misconceptions need to be explored, so it doesn’t affect you and your dear one’s health. We will explore a few myths and know the truth.
Myth 1 : An Apple a Day Keeps Doctor Away
“An apple a day keeps the doctor away”. It is the most popular recommendation. You may have heard from childhood.
Who don’t want to stay healthy? So everyone made apple as a part of their diet. The demand and consumption increased, but with a twist.
Researchers recommended a whole apple. But people preferred to eat the apple’s inner flesh while dumping the skin.
Throwing away skin means throwing its main nutrient source phytonutrient and fiber.
Phytonutrient — Lots of studies have proved that phytonutrients are the healthiest nutrient.
Fiber — Fiber slows down the digestion and prevents any sugar surge. Also, its food of the good bacteria. These good bacteria are important for health.
Eating only the fleshy part or drinking processed juice do the opposite. It’s best to avoid apple if someone is following such practice. Following a broken strategy do more damage. Eliminating nutrients from a fruit doesn’t provide similar results that you might have heard about an apple.
Want to get the same nutrient and benefit — eat unprocessed fruit.
No doubt Apple is good, but the way they’re marketed and consumed creates a gap in nutrition and health. With apple juice, the calorie consumption will increase and it’s a problem, while processed juice contains added sugar which isn’t good.
Myth 2: Orange
There is a similar information gap with orange. After going through research and blog claims, oranges show up as a healthy fruit.
Everyone made it part of their diet, but again convenience took the charge. Instead of a whole orange, people preferred orange juice. With a simple change, one could drink a gallon of orange juice without feeling fullness. The calorie consumption increases with processed fruit juice. Fruit sugar isn’t bad but without pulp, you will eat more than you need.
Fruit juice or convenience isn’t the only problem — there is a bigger problem.
Have you seen movies dining scenes?
Just have a close watch over the drink they enjoy. Yes! You will find processed fruit juice. It gives the feeling of a high standard of living. Everyone tries to replicate, so it becomes a part of people’s lives.
A glass of orange juice can’t be a complete breakfast, lunch or dinner. Movies are the worst place to get inspired to make changes on your dining table. If you don’t get fresh orange, get other fresh fruit. But don’t go for processed fruit juice.
Let’s look at the actual issue which never got highlighted…
Studies and Created Marketing Blunder
It’s about the period 1970, two studies were done. But the first was highlighted, while the second was neglected.
In Study 1. Linus Pauling showed that low vitamin C levels increase the risk of cancer and heart disease.
In Study 2. At the same time, Dr. John Ely developed a theory. It suggested that glucose and vitamin C compete for insulin and the winner proves to be glucose. More glucose in your blood lowers the absorption of vitamin C.
Companies used the first study to sell their orange drink, which also had added sugar. You might think you’re getting vitamin C, but you get only sugar.
* An 8-ounce glass of orange juice can contain as much as 21 grams of sugar, while a whole orange contains 9 grams plus 2.3 grams of fiber. And fiber is the bonus prize.
Reference: For both the studies I referred Sugar Crush by Dr. Richard Jacoby. It’s a great book. If you find time, you can read it. It shows the negative effects of excessive sugar in long-term health and quality life.
So, what’s your thought on such flawed marketing tactics?
Both studies were available, still they gave priority to one study which leads to profit. Are you still going to drink or let people drink after knowing that it can be a threat to health?
Like these studies, you will come across many studies hidden deep because they aren’t good for profit. No profit, so no use of highlighting such studies. It’s current marketing scenario.
Myth 3: Fish Oil and Heart Attack
Fish are an abundant source of Omega-3 fatty acid, a healthy fat.
Let’s talk about a study with Alaskan Eskimos. The study found that Eskimos ate 20 times more Omega 3 than people in the United States. Their high Omega 3 intake is said to be the reason for the lower risk of diabetes and heart disease.
A good study, but there is a fault in marketing.
The benefits were said to be due to the high Omega 3 intake. But the fact is they got Omega 3 from their whole diet, not a single nutrient like those from supplements. Also, there are many biggest flaws like — their lifestyle, genetic, and diet wasn’t considered.
No nutrient work standalone. A set of nutrients work together to provide benefits. There is concern among people who want to cut their heart disease risk with Omega-3 supplements, not knowing complete facts about 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 multiple Omega 3 pills aren’t proven 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. Also, a healthy lifestyle will be the key even if you add Omega 3 rich food.
Myth 4: French Paradox
You might have heard about French people living a healthier life. They have a low risk of heart disease instead of a diet rich in saturated fats.
The French Paradox revolves around two secret ingredients — Wine and Cheese.
Wine is said to be the reason for the French people’s health.
Would it provide you the same benefits if we adopt their wine drinking ritual?
No. You won’t get the same benefits as French people get.
Their lifestyle is different and wine is just a part.
Wine is a good source of resveratrol. High resveratrol is linked to longevity and cancer protection in other species. But red wine contains very low resveratrol, which may be good but not enough to provide enough protection.
Some researchers claim a high consumption of fruit and vegetables, rich sources of folate benefit heart.
The French diet is rich in short-chain saturated fatty acids and poor in trans fats. The body finds it easy to metabolize natural saturated fats such as butter, cheese, and cream.
But American diet is rich in saturated fat made from hydrogenated vegetable oils. It also includes trans fat in small quantities, which may explain health risks.
Another reason which isn’t said.
- They eat higher quantities of fish (at least three times a week)
- They eat smaller portions, ate slowly, and mindfully
- They don’t have hidden sugar content food. American low-fat or no-fat contain high concentrations of sugar. The same lifestyle is spreading world-wide.
- Also they avoid common American food items, such as soda, deep-fried foods, snack foods, and specially processed foods.
- They take in plenty of a liquid such as water, herbal tea, and soup.
- They prefer freshness, variety, balance, and, above all, pleasure.
The French Paradox relies only on wine, and sometimes 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.
Next time, whenever anyone tries to sell wine or cheese with the French Paradox — keep the facts ahead.
If you look at every strategy, tips or trick — all these highlight some factors making it appealing. When people get attracted, they follow it.
Whenever they try to make changes, these polished marketing tactics make them believe that just 1 change will provide a result without making other changes.
There is no single efficient product available to give you perfect health or help lose weight. Don’t completely rely on such claims. Everything is about lifestyle. Better your lifestyle better will be overall health and fitness.
Take care and stay fighting fit.