New Delhi: Nutrition science is still in its infancy, leading to the demonization of certain foods and the overconsumption of others, often causing more harm than good. These misunderstandings fuel myths about healthy living, leaving many discouraged, thinking they must sacrifice their favourite foods or follow rigid diets. Let’s debunk some common myths and learn how to enjoy a balanced diet without compromising satisfaction.
Nutrition coach Mitushi Ajmera debunked some common nutrition myths and shared the facts instead.
Myth 1: Sugar is bad
Sugar is often demonised and blamed for all health issues, leading to the belief that all sugar must be eliminated.
Reality: Portion makes poison. It’s the excessive consumption of table sugar that is bad. Since table sugar provides empty calories without nutritional value, it should be minimised, not feared or eliminated.
Practical tip: Treat yourself to small portions, such as after a workout. This approach promotes physical activity while preventing feelings of deprivation. Balance is key—enjoy sugar mindfully and moderately.
Myth 2: Carbs are the enemy
Many believe carbohydrates are responsible for weight gain.
Reality: Carbs are essential for energy and even support protein function. About 50% of daily calories should come from carbohydrates, but focus on nutrient-rich sources like whole grains, legumes, vegetables, and fruits. Practical tip: Choose complex carbs such as whole grains and legumes. Limit simple carbs with empty calories, and consume fruits in moderation.
Myth 3: Fasting and skipping meals aid weight loss
Fasting or skipping meals is often seen as a shortcut to losing weight.
Reality: Weight loss occurs from a calorie deficit, not fasting, followed by overeating later. Skipping meals, especially breakfast, often leads to hunger spikes and overeating later in the day. Such people are usually seen eating a heavy dinner.
Practical tip: Eat balanced meals on time-based on your calorie needs, creating a slight deficit. Include complex carbs, protein, and healthy fats while avoiding calorie-dense foods in excess.
Myth 4: A detox diet cleanses the system
Detox diets are marketed as essential for removing toxins from the body.
Reality: Your liver and kidneys already detoxify your body naturally. Most detox diets lack essential nutrients, often relying solely on juices and vegetables, depriving your body of necessary proteins and fats.
Practical tip: Support natural detoxification by staying hydrated, eating a balanced diet, and limiting alcohol and processed foods.
Myth 5: Protein is only for bodybuildersProtein is often associated solely with athletes and bodybuilders.
Reality: Protein is crucial for everyone, supporting muscle repair, immune function, and overall health. It also helps conserve muscle mass, which naturally declines with age.
Practical tip: Include a portion of some protein in every meal, such as dairy, soy, seafood, poultry, meat, lentils, and legumes, based on your dietary preferences.
Myth 6: You must give up treats
Diets often suggest indulgent foods are bad and must be avoided entirely.
Reality: This all-or-nothing mindset can lead to guilt and binge eating. A sustainable approach includes occasional treats within a balanced diet.
Practical tip: Enjoy your favourite foods in moderation. An occasional pizza or chola bhatura won’t derail your health goals—avoid making it a daily habit.
The bottom line
Debunking nutrition myths helps create a balanced and enjoyable approach to eating. Healthy living isn’t about perfection but consistency. By focusing on moderation and nourishment, you can develop a rewarding relationship with food that supports your well-being for the long term.
Debunking nutrition myths helps create a balanced and enjoyable approach to eating. Healthy living isn’t about perfection but consistency. By focusing on moderation and nourishment, you can develop a rewarding relationship with food that supports your well-being for the long term. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
