Being healthy is in fashion and the good thing is that the trend will definitely not get outdated ever. Thankfully, people have now realised that health, indeed, is wealth. However, there is a downside to the influx of information on all fronts that almost always doesn’t get filtered in the right manner. So, what happens when the sifting is absent? There is unnecessary noise and clamour, which is what has happened in this sector as well. The rise in the popularity of nutrition and health awareness has fuelled a number of myths and misconceptions over a period of time. Honestly, these misconceptions travel faster than the facts, on the ever-burgeoning cloud of social media. Influencers start calling themselves ‘nutritionists’ but aren’t quite qualified to give authentic evidence-based information and this adds to the confusion that already exists in people’s minds. For a journey towards holistic health and a nutritional outlook towards life, some myths and misconceptions must be debunked primarily. Here are some of the common myths busted:
Myth: Body weight alone is sufficient to decide on the treatment for being overweight or obesity
Fact: Body weight is one of the indicators for obesity. Other indicators could be waist circumference and the amount of fat carried in the body (which is usually higher in the Indian population). Poor eating habits, physical activity, and mental stress are major influencing factors for the increase in body weight. Therefore, a lifestyle intervention programme is necessary to treat the phenomenon of being overweight/obesity.
Myth: Potato and banana can make you fat
Fact: In their natural form, potatoes and bananas have miniscule fat. However, when they are deep-fried (as in potato chips and banana fritters) or layered with fat (jacket potatoes) or blended with sugar (banana milkshake or smoothie or ice cream), the calorie content of the humble potato and banana goes up manifold and can lead to excess body fat. Potato and bananas can be eaten as a part of a well-balanced meal plan.
Myth: Avoid fats to lose fat
Fact: Fat loss results from a combination of nutritious meals and regular physical activity. Contrary to popular belief, fats are essential for health. They have multiple roles in the body, including maintaining body temperature, providing satiety during meals, supplying essential fatty acids, ferrying fat-soluble vitamins, and so on. Fat is naturally present in a number of foods and is also consumed in the form of oil, ghee or butter. Excessive intake of fat has been implicated in disease therefore, the quantity of fat should be minimal in the daily diet.
Myth: Olive oil is the only oil that is good for health
Fact: Olive oil has become popular in India along with the influence of Western cuisine and Mediterranean diet plan. Groundnut oil, mustard oil, sesame oil, coconut oil and ghee have been a part of traditional Indian diet for decades. However, when these are taken in excess they can contribute to non-communicable diseases. Minimal use of oils as a part of a balanced diet coupled with a healthy lifestyle will do little or no harm to health.
Myth: Exercise will nullify the effects of a poor diet
Fact: Nothing can nullify the effects of a poor diet. It is believed that the food we eat influences our health much more than how much we exercise. Having said this, exercise and regular physical activity are essential to healthy living.
Myth: Keto (genic) and Paleo (lithic) diets are a panacea for weight loss
Fact: Keto and paleo diet diets have caught the fancy of many people struggling with weight loss. Although these diets help initially in shedding some weight, they are not sustainable in the long run and may also harm the body. A Keto diet, which is extremely high in fat, moderately high in protein and very low in carbohydrates, may lead to cardiac and kidney problems over a period of time.
Fat-free foods might be high in sugar and sugar-free foods might be high in fat to ensure the foods are tasty. It’s always better to read nutrition labels or check with a qualified dietitian
Myth: Nuts contain cholesterol
Fact: Cholesterol is found only in animal-origin foods and not found in plant-origin foods. Since nuts are obtained from plants, they do not contain cholesterol. Nuts are nutritious and can be consumed daily as a part of a balanced diet plan. And they are tasty, too.
Myth: Vegetarians don’t get enough protein
Fact: There are many vegetarians and vegans worldwide who are not protein-deficient. Vegetarians can get adequate protein by including nuts, seeds, dairy, dals and pulses in combination with whole grains. For example, traditional food combinations like rice + sambar or roti + dal provide complete protein with all the essential amino acids to build health.
Myth: Protein supplements are necessary for those who work out in the gym
Fact: Normal, healthy adults, who workout in the gym or exercise in any other manner, do not need protein supplements. Foods and meal plans can be adjusted to provide natural proteins instead of depending on supplements. Only if there is a protein deficiency with inadequate food intake, supplementation might be essential under the guidance of a qualified dietitian.
Myth: Fat-free and sugar-free foods are always healthy
Fact: Fat-free foods might be high in sugar and sugar-free foods might be high in fat to ensure the foods are tasty. It’s always better to read nutrition labels or check with a qualified dietitian before indulging in foods that have health claims. And with that, choose your foods wisely and avoid misconceptions for better health!
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