10 nutrition myths experts would die for

10 nutrition myths experts would die for

But the research does not suggest that eating more will cause permanent weight gain that results in overweight or obesity. “The types of foods we eat can be long-term drivers” of these conditions, said Dr. Dariush Mozaffarian, professor of nutrition and medicine at the Friedman School of Nutrition Science and Policy at Tufts University. Ultra-processed foods—like refined starchy snacks, cereals, crackers, energy bars, baked goods, sodas, and candy—can be especially harmful to weight gain, because they’re quickly digested and flood the bloodstream with glucose, fructose, and amino acids, which the liver converts to fat. Instead, what is needed to maintain a healthy weight is a shift from counting calories to prioritizing a healthy diet as a whole—quality over quantity.

This myth stems from mixing fruit juices – which can raise blood sugar levels due to their high sugar and low fiber content – with whole fruit.

But research has shown that this is not the case. Some research showsfor example, that those who consume one serving of whole fruit per day – especially blueberries, grapes and apples – have a lower risk of developing type 2 diabetes. I other research suggests that if you already have type 2 diabetes, eating whole fruit can help control your blood sugar.

It’s time to dispel this myth, said Dr. Linda Shiue, an internist and director of culinary and lifestyle medicine at Kaiser Permanente San Francisco, adding that everyone — including those with type 2 diabetes — can benefit from health-promoting nutrients. . fruits like fiber, vitamins, minerals and antioxidants.

There is a perception that milk of plant origin, such as those made from oats, almonds, rice and hemp, are more nutritious than cow’s milk. “That’s just not true,” said Kathleen Merrigan, a professor of sustainable food systems at Arizona State University and a former deputy US secretary of agriculture. Consider protein: Cow’s milk typically has about eight grams of protein per cup, while almond milk typically has about one or two grams per cup, and oat milk typically has about two or three grams per cup. Although the nutritional value of plant-based drinks can vary, Dr. Merrigan said, many have more added ingredients — like sodium and added sugars, which can contribute to poor health — than cow’s milk.

Potatoes are often maligned in the nutrition community because of their high glycemic index — meaning they contain fast-digesting carbohydrates that can spike blood sugar. However, potatoes may actually be beneficial for health, said Daphene Altema-Johnson, director of the Food Communities and Public Health Program at the Johns Hopkins Center for the Future of Life. They are rich in vitamin C, potassium, fiber and other nutrients, especially if eaten with the skin on. They are also inexpensive and found year-round in grocery stores, making them more readily available. Healthier preparation methods include frying, baking, boiling and air frying.

For years, experts have told new parents that the best way to prevent their children from developing food allergies is to avoid feeding them common allergenic foods, such as peanuts or eggs, during the first few years of life. But now, allergy experts say, it is better to introduce your child to peanut products early.

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