Myth 1: Carbs are bad for you
The Truth: Carbohydrates have been vilified long enough. As long as you don’t overindulge, starches are not inherently harmful.
Myth 2: Fats are bad for you
The Truth: If you stay in a caloric surplus, a low-fat diet won’t make you lose weight, especially since it can decrease your testosterone production. You need some omega-3 and omega-6 fatty acids, saturated fat won’t give you a heart attack, but too much trans fat may.
Myth 3: Protein is bad for you
The Truth: Protein, even in large amounts, isn’t harmful to your bones. It isn’t harmful to your kidneys either, unless you suffer from a pre-existing condition.
Myth 4: Egg yolks are bad for you
The Truth: Eggs are a great source of proteins, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.
Myth 5: Red meat is bad for you
The Truth: Fears about cancer and red meat are exaggerated. Making healthy lifestyle choices (such as staying at a healthy weight, exercising, and not smoking) is more important than micromanaging your red meat intake. If you’re going to lay off red meat, start with avoiding too much processed/cured/smoked red meat.
Myth 6: Salt is bad for you
The Truth: Salt (sodium) isn’t strongly associated with high blood pressure, except in people with salt-sensitive hypertension. Still, anything in excess is harmful, and sodium is no exception.
Myth 7: Bread is bad for you
The Truth: While some people are sensitive to wheat, the gluten content isn’t necessarily to blame, and other foods may also be implicated.
Myth 8: Whole-wheat bread is far better than white bread
The Truth: Though whole-wheat bread is claimed to be far healthier than white bread, they aren’t that different, and neither contains high levels of fiber or micronutrients.
Myth 9: High-fructose corn syrup is far worse than sugar
The Truth: HFCS and table sugar are very similar from a health perspective. Though HFCS may sometimes contain more fructose, the difference is negligible.
Myth 10: Foods are always superior to supplements
The Truth: With regard notably to vitamins, foods are not always superior to supplements.
Myth 11: Supplements are superior to foods
The Truth: Supplements have their use. You can benefit from supplementing specific vitamins or minerals, and a protein powder can make it easier to increase your daily protein intake. But supplements should complete a healthy diet — not replace it.
Myth 12: You should eat “clean”
The Truth: “Clean eating” is the new fad, but gurus don’t even agree on which foods are clean and which are not. Stick to the basics. Favor whole foods (but don’t feel like any amount of processed foods will kill you), eat organic if you want and can afford it, peel or wash your vegetables and fruits (especially those with higher levels of pesticide residue, such as strawberries), and avoid stressing too much about what you eat, since stress can shorten your lifespan.
Myth 13: You should “detox” regularly
The Truth: Focus on sustainable health habits, such as eating nutritious food on a daily basis. Ample protein, leafy greens, and foods chock-full of vitamins and minerals are not just tastier than anything a “detox diet” has to offer, they’re also way better for you (and your liver detoxification pathways, ironically).
Myth 14: To lose fat, eat more often
The Truth: Digestion does slightly increase your metabolic rate, but meal frequency has less effect than the total caloric content of the food consumed.
Myth 15: To lose fat, don’t eat before bed
The Truth: Eating late won’t make you fat, unless it drives you to eat more.
Myth 16: To lose fat, do your cardio on an empty stomach
The Truth: There’s very little difference between cardio on a fed or fasted state with regard to fat loss, muscle preservation, daily caloric intake, or metabolic rate. What really matters, then, is you. Some people feel lighter and energized when they do cardio on an empty stomach, while others feel light-headed and sluggish.
Myth 17: You need protein right after your workout
The Truth: You don’t need protein immediately after your workout, but you might benefit from 20–40 g within the next couple of hours (and before bed). What matters most, however, is how much protein you get over the course of the day.
Original Source : https://examine.com/nutrition/awful-nutrition-myths/