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5 misconceptions pertaining to dietary habits
Table of Contents
1. Nutritional mythology – a widely disseminated topic
Nutritional science is a scientific discipline that deals with describing the various types of nutrition, the effects of food on well-being and health, as well as the possibilities of treating various diseases through proper nutrition. Due to the continuous development of this field, new scientific information is constantly being published, which in some cases only supplements the existing knowledge base, while in other cases contradicts established facts. Such situations are completely normal, as research methods are constantly changing, and sometimes it takes a long time to realize that something that was considered positive actually has negative consequences. To ensure that one has the most up-to-date information, it is necessary to constantly update the available information. It is always worth looking for reliable sources, i.e., scientific publications. Unfortunately, many unverified data circulate on the Internet, which are disseminated by various people, sometimes even those associated with the food industry, making it difficult to find reliable information. Numerous nutritional myths not only mislead but can also be harmful to health. Some of them can lead to a disturbed relationship with food, and in consequence – eating disorders such as orthorexia, which is characterized by fear and avoidance of unhealthy food.2. Myth #1: There's no room for gluten in a healthy diet
Gluten is a protein found in certain grains, such as wheat, barley, rye, and oats. It is often associated with unpleasant digestive symptoms and the occurrence of certain diseases. However, there is no evidence to suggest that the protein itself is harmful. In fact, gluten is an important component of the food industry, especially in the production of bread and baked goods. It is responsible for the consistency and elasticity of the dough. However, some people may have a gluten intolerance, which can cause digestive problems. Celiac disease, an autoimmune disorder, is one of the most well-known conditions associated with gluten intolerance. It can also occur alongside other autoimmune disorders, such as psoriasis, Hashimoto's thyroiditis, or type 1 diabetes. For healthy individuals, however, gluten is not harmful. There is no scientific evidence to suggest that a gluten-free diet is beneficial. On the contrary, there is evidence to suggest that a gluten-free diet can lead to nutrient deficiencies. Gluten is an important source of fiber and nutrients such as magnesium, zinc, and folic acid. A gluten-free diet can therefore lead to an insufficient intake of these nutrients. There is no medical reason why healthy individuals should exclude gluten from their diet. A gluten-free diet also has no impact on weight loss (W. Marcason 2011). However, there are studies that suggest that gluten may have a positive impact on the digestive system and gut flora (G. De Palma et al. 2009).3. Myth number two: The necessity of detoxification to get clean
Detoxification treatments are highly sought after. Their advocates promise a variety of effects – from the removal of toxins, to the reduction of fat and excess body weight, to positive changes in external appearance. Therefore, a significant number of people use such services, although their costs are really high. In the offerings of various companies, you can find juices, milk-based drinks, teas, and even soups that are supposed to detoxify the body, but so far there have been no studies that support the claims. The British Dietetic Association has revealed that these drugs are a natural remedy for the body and that it is also the only way to get rid of the costs associated with drugs (S. Porter 2016). Some researchers also claim that body detoxification is a mere marketing gimmick that has little to do with a healthy diet (M. T. Khalil 2017). There are situations where detoxification can be very beneficial, if not necessary. This is the case with severe poisoning by toxic substances, but in this case, no generally available products should be used, but a hospital should be visited for professional treatment. It is important to know that the human body is able to cope with the removal of toxins by itself through specialized organs such as the liver, kidneys, and intestines, as well as through the skin (A. Klein, H. Kiat 2015). Therefore, instead of paying for expensive but ineffective cure treatments, a balanced diet should be promoted that supports the aforementioned organs. It is worth mentioning that detoxification is also associated with a very low caloric intake, which, while allowing for a quick reduction in weight, is a great disadvantage for health. In addition, after returning to a normal diet, a yo-yo effect will occur.4. Myth #3: The fewer calories in your diet, the better the outcome
The most popular weight-loss principle, sometimes even recommended by experts, is to consume fewer calories. This recommendation leads to some people significantly limiting their calorie intake, to the point where their daily energy requirement fluctuates around 1000 kcal, and sometimes even less. Although an energy deficit is a necessary component of weight loss, it should not exceed 5–10% of the daily energy requirement. If the calorie intake is too low, it will be impossible to maintain it, which increases the risk of giving in and experiencing the yo-yo effect. Furthermore, excessive calorie restriction can also have negative health consequences. As some studies show, a too low calorie intake is associated with an increased risk of cardiovascular diseases (K. Mayurasakorn et al. 2018). It can also lead to eating disorders. Researchers observe that introducing too strict dietary restrictions increases the likelihood of compulsive eating (K. Akkermann et al. 2011). Therefore, instead of excessive restrictions and reducing calorie intake to the lowest possible number, it is better to carry out the reduction at a slow, but safe pace.5. Myth number four: Fruits are actually sugar!
According to a popular dietary myth, fruits should not make up a significant part of a healthy diet. This opinion is likely due to the high sugar content. Some online sources claim that fruit sugar, fructose, is extremely dangerous and can contribute to liver disease and even cancer, but there is insufficient scientific evidence to support such claims. However, there are studies that show that including fruits in the diet can reduce the risk of developing cancer. For example, consuming large amounts of fruits and vegetables (about seven portions a day) can reduce the risk of oral cancer by 50% and esophageal cancer by 40% (G. Grosso et al. 2017; T. J. Key 2011). A healthy diet should be based largely on fruits and vegetables. Although fruits naturally contain sugar, they are an excellent source of fiber, which has a positive effect on carbohydrate metabolism. Moreover, they are an excellent source of vitamins, minerals, and antioxidants, the lack of which can lead to deterioration of health. Worse still, the lack of fruit in the diet can have more serious negative effects on health than previously thought, such as an increased risk of colon cancer, lung cancer, and the development of metabolic syndrome (M. L. Dreher 2018).6. Myth 5: Dairy products pose a threat
Dairy products have long been a staple in many people's diets, but with the growing interest in healthy lifestyles, theories about the harmful effects of dairy products on health are becoming increasingly popular. Whether it's inflammation in the body, leaching of calcium from the bones, or increased cancer risk A? These arguments are often brought up against milk and its products. Despite the lack of solid research confirming these hypotheses, more and more people are eliminating dairy products out of fear for their health. Dairy products are an important source of high-quality protein and help maintain healthy bone growth due to their calcium content. Studies show that consuming dairy products reduces the risk of bone mineralization and osteoporosis (R. Fabiani, G. Naldini, M. Chiavarini 2019). Long-term observations confirm that daily consumption of 160 to 200 g of milk reduces the risk of death from disease by 25% (V. Pala et al. 2019). However, it is better to avoid dairy products with added sugar and those with high fat content.7. How to separate dietary myths from facts
Healthy nutrition is not just a fleeting trend. There is a noticeable increase in the number of individuals who appreciate the considerable impact of diet on the body, resulting in all information about nutrition being very popular. However, due to the continuous development of this still young field of knowledge, many circulating information lacks scientific basis. This means that all this information can be very misleading and unclear for those who do not deal with nutrition daily. Therefore, it is worth looking for credible and verified sources and paying attention to whether the materials consist of scientific studies conducted no more than 10-15 years ago. If there is a lack of more recent data, one should be particularly cautious. It is also important to remember that the majority of sensational headlines usually create another myth of nutrition instead of conveying scientifically proven facts.
