Dietary guidelines and recommendations are developed by a combination of rigorous research from scientists and by governmental bodies and experts scrutinizing these findings.
Diet myths or fad dieting such as juice cleanses, or weight loss teas, can be alluring due to the promise of an immediate weight loss solution. However, these diets are usually restrictive and have no scientific basis. This can have detrimental health outcomes for those who follow them, causing a vicious cycle of weight loss followed by weight gain.
Evidence-based nutrition offers a sustainable way to maintain a healthy weight and nutritional intake in day-to-day life, which has a greater impact on overall mood, energy levels, mental health, and sleep.
In this article we will look at common diet myths using scientific evidence and provide practical, healthy eating tips.
Contrary to popular belief, carbohydrates are not the enemy. In appropriate quantities, carbohydrates are important as the main fuel source for our bodies. Starchy foods provide us with carbohydrates and should make up a third of our plate.
Carbohydrates also contain fibers and vitamins like calcium, iron, and Vitamin B. Whole grain bread, pasta, or rice can be a good option as they contain higher fiber levels and are less processed.
Carbohydrates can be divided into two main categories: simple and complex. Complex carbohydrates take longer for your body to digest, and do not spike your blood sugar as much as simple carbohydrates, which are digested more quickly.
Complex carbohydrates are starch and fiber and simple carbohydrates are sugars.
Low carbohydrate diets do offer some benefits, like weight loss and management of type 2 diabetes, but there are risks too, such as potential nutritional deficiency.
There is more than one kind of fat. There are saturated, unsaturated and trans fats. The bonding structure of these fats is what differentiates them.
A balanced diet requires a certain amount of unsaturated - or ‘healthy fats’ for essential processes in our bodies.
Unsaturated fats are liquid at room temperature while saturated fats are solid. So, this is why saturated fats are more likely to clog our arteries and lead to plaque build-up which can negatively affect our heart health. Transfats, found in fried foods, cakes and biscuits, are the worst kind of fats.
Fats are used by our bodies to make hormones and absorb essential vitamins such as vitamins A, D, and E. These vitamins require fat to be absorbed into the body. Healthy fats also offer a source of Omega-3 and Omega-6.
Sources of unsaturated (healthy fats) are:
While skipping a meal might be intuitive if you are trying to cut calories, it can be counterintuitive in the future and lead to weight gain as your overall metabolism slows down.
Food fuels our bodies and provides us with energy to get through the day. Skipping meals can result in low energy levels due to a drop in your blood sugar and also hunger build-up which leads to binge eating the wrong foods.
You might have heard it said before, but eating three well-balanced meals is very important. Start with a big breakfast with healthy calories and slow energy-releasing foods to sustain you after fasting overnight during your sleep. Have a decent-sized lunch followed by a smaller dinner four hours before bedtime to allow your body time to digest.
A large study published in JAMA followed 550 participants and looked into the validity of intermittent fasting. Intermittent fasting is a diet type that prolongs the period in which people do not eat. The study did not support the use of intermittent fasting as a valid long term form of weight loss.
In the USA, the first Dietary Guidelines were published in the 1980s. Following the guideline release, the United States Department of Agriculture (USDA) and the Health and Human Services convened under the direction of Congress, establishing the Dietary Guidelines Advisory Committee.
This committee is made up of select scientific experts. The evidence provided by this committee is from rigorous research and reviews, food modeling patterns, and data analysis of the current dietary intake and healthiness of locals.
This research takes the form of human clinical trials and long-term studies that look into the safety and effectiveness of different foods or nutrients on overall health. These studies are key in shaping guidelines and offering advice on the health risks and benefits of different foods.
There are multiple fad diets such as Keto, Atkin, and Paleo. But is there a scientific basis for the quick fix these diets claim to offer in the world of weight loss?
While these fad diets can have some benefits with weight loss, they might not always be sustainable daily due to the restrictions they impose.
The Atkins diet is a low-carb and high-protein diet and while this diet has not been extensively researched due to the high drop-out rate in studies, there have been some worries about the potential complications in individuals with comorbidities. A common side effect of the diet that has been reported is metabolic acidosis, leading to symptoms like vomiting, rapid breathing, and confusion.
The Keto diet was designed by Dr Russel Wilder, specifying a diet with one part carbs or protein and four parts fat. The diet has shown benefits in reducing seizure activity and severity in epileptic patients.
It also has some neuroprotective properties to help prevent Alzheimer's. However, this diet has unfortunately been shown to have short-term side effects like nausea, stomach upset, and reduced energy levels. In the long term, it has been linked to negatively impacting the lipid profile of the body.
Each diet has its pros and cons, you must do your research and make sure they are scientifically backed before embarking on that journey.
There are many ways to build a healthy diet that will offer numerous benefits to your overall physical and mental health. It is important to note that each individual is unique (taking into account genetics, lifestyle, and health factors), so the proportions of each type of healthy food might vary.
This is why it’s important to find a diet that best suits your needs. You can start by using a fitness tracker to better understand how active you are daily and how many calories you burn. On average, men need 2500 kcals/day and women need 2000 kcals/day. However, if you are burning more calories daily, you might need to increase your daily caloric intake.
Alternatively, get a blood test to look into deficiencies you might have and then supplement with foods rich in those nutrients. There is a new field of nutrition called nutrigenomics that looks into how your genetics affect nutrition.
The main staples that should make up our diet are carbohydrates, fats, and protein. These are considered macronutrients as they are the main energy source for movement and functioning. Micronutrients refer to the vitamins and minerals needed by our bodies to maintain growth. These include Vitamin B, C, and D as well as iron, and calcium.
The quantity of macro and micronutrients we need for our developing bodies varies based on our age and how active we are. If we do not fuel our body with adequate amounts of each type of nutrient, we risk getting sick due to a weaker immune system and feeling less like ourselves due to a reduction in energy levels and a change in mood.
It can sometimes be a bit difficult to maintain portions. The Okinawan Japanese diet has a saying, ‘Hara Hashi Bun Me’, which is a practice of eating only to 80% satiety, which is a good way to promote moderate caloric intake and prevent overeating.
Whole foods are generally referred to as unprocessed fresh produce. These include:
Whole foods offer a wide variety of benefits over processed foods such as ready meals, and frozen foods that are usually high in additives, salts, fats, and sugars.
Life can get busy and times and it is easy to turn to ready meals or takeout to make more time in our day. A good way to ensure you are eating well-balanced meals and staying away from quick processed foods during the week is by meal prepping. While it might seem like a large amount of time to dedicate to food, it is an investment in your health and your future.
There are also environmental benefits to incorporating more plant-based options into your diet. Red meat is a good source of protein but contributes to high greenhouse emissions and water usage. Why not try swapping a proportion of your protein for plant-based protein, such as seitan or legumes?
Additionally, research has linked a diet high in red meat with an increased risk of cardiovascular diseases, diabetes, and some cancers.
Some tips for sustainable food choices:
Healthy eating is about forward planning. You might not see the benefits immediately but the time and effort put into maintaining a well-rounded diet is an investment in your future!
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