Diet and nutrition myths people believe as gospel truth

Below are a few diet and nutrition myths, according to experts, that people have believed for one reason or the other:

Myth 1: Detox diets lead to weight loss

This is a common one: Go on a detox diet to shed a few kilos off, which translates to drinking strange smoothies for days or such other uncomfortable diets to cut weight.

Explanation: While such extreme diets seem to be working at first, they are neither sustainable nor permanent, according to experts. The resulting weight loss is temporary because such diets are actually detrimental if used for long; they result in severe deficiencies in the range of vital nutrients required for the upkeep of your body. Prolonged detox diets lead to severe gut disturbances, acne breakouts, extreme hair fall, weakness and cravings due to the lack of essential macro and micronutrients in your body.

What to do instead: Any change in your diet with the purpose of weight loss should be balanced in terms of nutrients. It should meet your minimum calorie requirement for it to be worthwhile.

Myth 2: Magic foods that burn belly fat

The internet is full of articles detailing unusual recipes. They claim that they can magically burn down your belly fat within a few days, regenerate your hair growth, or turn you into a celebrity lookalike.

Explanation: There is no scientific evidence of the existence of these “superfoods”. Suppose you do not accommodate additional measures in your life targeting the problem areas. In that case, the job remains half done, and no food or recipe will aid you to achieve your desired results.

What should you do instead: Along with a well-balanced diet, you need to maintain a regular sleeping pattern while taking care of your body’s overall physical and mental health. Only when your body is in complete harmony with itself will you be able to see any significant impact.

Myth 3: Carbohydrates make you fat

The prevalent belief is that carbohydrates play the role of only making you gain weight.

Explanation: Carbohydrates, in truth, should make up for 50-60 % of your calorie intake in a well-balanced diet. As per nutrition and science, carbohydrates are the primary source of sustenance. They provide your body with the required energy to carry on all bodily functions. In addition, they further help maintain good gut health, blood sugar levels, and muscle mass.

What should you do instead: Rather than removing carbohydrates from your diets, you need to cut down on the hidden sugar content in foods you consume. These sugars are hidden not only in your beverages but also in savoury stuff, including deep-fried food.

Myth 4: Women drinking milk for strong bones

Milk Pulse

Women are urged in all stages of their lives to increase milk intake for one process or another, ranging from pregnancy to lactation and menopause. The myth of women needing milk for stronger bones is a result of another marketing gimmick.

Explanation: A leading study conducted by Harvard has proven no link between increased milk consumption and meeting women’s calcium requirements. It further states it does not prevent osteoporosis.

What should you do instead: Suppose you are lactose intolerant or just not a big fan of milk. In that case, you can meet your daily calcium requirements from other sources like ragi and soybean. In addition, green leafy vegetables like spinach, dill leaves and broccoli can be your alternate sources of calcium whenever your palette demands a break from dairy products.

Myth 5: Eight glasses of water a day

Our body contains close to 70% water. However, it is an entirely false misconception that you need to drink two-three litres or about eight glasses of water daily to prevent dehydration.

Explanation: Water is indeed the wonder beverage for the body. It keeps in check the metabolism and hydration levels and manages overall body health. However, there is no science-backed definitive quantity of daily water intake.

What should you do instead: You be the judge. The best indicator of whether your body requires more water is your urine. Monitor the colour of your urine, which should ideally vary between light yellow to transparent. The lighter the colour, the more hydrated your body is. In case you are suffering from a cold or fever or have taken on a new prescription of multivitamins, then keep your water intake slightly above regular days.

Myth 6: Sugar causes diabetes

With a limited understanding of diseases and how the body functions, a common myth is that the direct consumption of sugar causes diabetes. It is quite a prevalent belief that eating sugar is the only reason people turn diabetic in the future.

Explanation: The World Health organisation responsible for setting up international dietary standards recommends an intake of up to 5 teaspoons of sugar every day. Though excess sugar has strong links with people developing diabetes, it isn’t the sole contributor to high blood sugar levels, as inferred by WHO’s guidelines. Diabetes can be genetically inherited or arise due to body weight, limited physical activity, or even an unbalanced diet.

What should you do instead: Choose your sugar sources wisely and avoid those food/ beverage items where sugar levels are beyond your control in adjustments. Being mindful and making wise food and lifestyle choices can help reduce your risk of getting diabetes.