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September 04, 2015 4 min read

nutrition myths The media has been known to bombard viewers with countless complex studies and misinterpreted facts that can actually be ruining your outlook on nutrition. It's time to debunk the ten biggest fibs that news networks have been circulating, and get down to some hard facts. Myth #1 Carbs Should Be Feared 'Carbohydrate' is an umbrella term that can refer to two different types of compounds. One being refined carbs (the bad kind) and other being healthy carbs (the good kind). Overeating bad carbs can cause weight gain and other problems, but good carbs found in fruit, veggies and whole grains are beneficial. The media also has vilified gluten. But unless you have celiac disease or a form of gluten intolerance, small amounts of gluten aren't all that dangerous. Myth #2 Egg Yolks Are Awful For You Scaring you away from simple, harmless foods is popular in the media. Egg yolks are rich in protein, good fats and a whole lot of other nutrients. They appear unhealthy due to their high cholesterol level, but they don't actually raise the cholesterol in your blood. Myth #3 Red Meat Causes Cancer It is hard to discuss a disease like cancer in absolutes. There is a whole world of foods that could potentially be linked to cancer. The bogus rumour about red meat was sparked after it was discovered that polyaromatic hydrocarbons (which are only present in grilled meats) could possibly increase your risk factor but only when combined with a bad diet, smoking and lack of fitness. Myth #4 Saturated Fats Are To Be Avoided Contrary to popular belief, eating certain saturated fats does not make you fat. The quality of the fats is the determining factor if you gain weight and develop heart problems. A lean, grassfed steak is rich in quality saturated fats while a greasy, processed cheeseburger ranks low on the quality scale. Myth #5 Salt Causes High Blood Pressure Only people with salt sensitive hypertension should be concerned with salt raising their blood pressure. Excessive sodium can cause a slew of problems, but an average intake will not trigger issues and is actually beneficial to thyroid function. Myth #6 Whole Grains Trump White Bread People feel it is ok to go overboard on bread if it's labeled whole grain, but that does not mean it's completely different from regular white bread. Whole grains are higher in fibre, but not by a staggering amount. Whole grains are fortified with a small dose of added nutrients, but this is only after their natural nutrients are stripped away. Both white bread and whole grains also contain gluten and similar proteins. So a load of WGs are better, but only slightly. Myth #7 High Fructose Corn Syrup Is Worse Than Sugar Past evidence showed that fructose may be a cause of fatty liver disease and obesity. High fructose corn syrup (HFCS) is feared because of this evidence, and hailed as worse for the body than table sugar. But both forms of sweeteners have similar levels of fructose, making neither of them worse than the other. They are both bad for you and should be limited. Myth #8 Excessive Protein Ruins Your Kidneys Protein has gotten a bad rep for causing kidney damage, but that's simply not the case. An early study discovered that patients who ate high protein diets also had kidney damage. A later study refuted this claim, showing that protein from animals can not decrease renal kidney function in patients unless they already had kidney abnormalities. Myth #9 Vitamins From Food Are Better Than Supplements Synthetic supplements sound unnatural and non-nourishing, but some vitamins like K are more effective in this form. While other vitamins like B12 are better taken in food form. Neither option is better or worse, it comes down to the vitamins themselves. Myth #10 Eating Small, Frequent Meals Revs Your Metabolism Eating many smaller, more frequent meals doesn't necessarily fuel the fire or provide you more energy. It all comes down to the macronutrients you eat within these meals. Whether you graze on six meals a day, or load up with three solid portions, make sure you get lots of spinach, blueberries, salmon, oatmeal and a high intake of fibre to rev that metabolism of yours! For some creative ways to get these important foods into your body, check out the BodyRock Meal Plan. This 30 day menu planner also comes with a detailed nutrition guide and an added recipe book with over 70 offerings! We've made it so easy! What are your thoughts? Did you believe any of these myths to be true? Source: Examine

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