New Year, New Diet?

By: Ellery Martin

Source: Healthy Lifestyle {Digital Image}. (2018). Retrieved from https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186

The start of the new year is often a time people take on new resolutions or begin to make a healthy change in their lives. One of the top resolutions people choose is to either lose weight or eat better. This goal of wanting to lose weight or trying to find a new “healthy” diet can lead people to the internet in search of different ways to accomplish this goal. While the internet can be a great resource and provide answers to countless solutions it can also host a lot of myths regarding diet, weight loss, and healthy eating.

So, in light of the new year I’ll be sharing a little nutrition myth-busting, covering some main myths that seem to never go away!

 Source: Egg Yolk {Digital Image}. (2019). retrieved from https://www.hindustantimes.com/fitness/eat-your-yolks-folks/story-rwKsLMtA99Hpk7T8SBOU9L.html

Myth 1: Ditch the Egg Yolk

As a dietetic intern we often hear various diet claims and “forbidden” foods while talking with individuals or hospital staff, one that seems to be a front-runner in the claims is the egg yolk. The egg yolk gets a bad name due to its cholesterol content. Early research assumed dietary cholesterol intake rose individuals’ cholesterol levels.² While it is true that eggs contain a good deal of cholesterol, 186 mg to be exact¹, new research has found little to no effect between consuming cholesterol and increased risk of heart disease or stroke. In fact, in 2015 the Dietary Guidelines for Americans removed cholesterol as a nutrient of concern due to lack of evidence between consumption and serum levels.⁹ What research has found recently is that consumption of whole eggs of at least 3.5 per week can actually decrease one’s stroke risk.¹ Still not convinced why eggs can be a great food?

Benefits of the Egg:

·         Eggs are an affordable source of protein; yolk alone holds 40% of the protein.⁴

·         Egg yolk houses vitamins A, D, K, B12, B6, iron, and zinc.⁴

·         Yolk also holds nutrients choline and lutein, essential for cell function and eye health.⁴

Source: Carbohydrates {Digital Image}. (2010). retrieved from https://www.everydayhealth.com/weight/why-carbohydrates-are-important-for-your-diet.aspx

      

 Myth 2: Carbs are Evil

With the boom of the keto-diet came the hatred of carbs, but what exactly is a carb. Carbohydrates are a macronutrient found in most foods. While most people think of breads, pastas, and sugary foods when they picture carbs, they are also present in vegetables, fruits, and dairy products. Carbohydrates also happen to be the body’s preferred source of energy and the brains only source of fuel.³ So why do carbs get such a bad rep? Most likely due to the association with carbs and sugar filled sweets. Research has not found though a relationship between the amount of food consumed as carbohydrate and increased body weight.⁵ What has been found is an association between certain types of carbohydrate and increased weight.⁵ So no carbs aren’t evil but there are some types of carbohydrates that can provide additional nutrients to our bodies.

What Carbs provide our bodies:

·         Can be an excellent source of fiber! Whole grains pasta and grain products provide the body with insoluble fiber which has been found to be protective against the development of type 2 diabetes.⁸

·         Fruits and vegetables provide the body with important vitamins, minerals, phytochemicals, and fiber. Soluble fiber present in most fruits can be beneficial in lowering blood pressure.⁶

·         Dairy products are a great source of protein and the main source of calcium providing 314 mg of calcium per cup of milk.⁷

Source: Vegetables {Digital image}. (2019). Retrieved from https://www.activefueling.com/the-veggie-debate.html

                            

Myth 3: Fresh is More Nutritious

As a nutrition student and now a dietetic intern one of the questions I seem to get asked the most is whether fresh produce is better than frozen. Likely due to the long idea the public has held that fresh produce is more nutritious than others there still seems to be confusion among people. There is certainly truth in the fact eating fresh foods is good for health, but that does not negate fresh or frozen products. Frozen produce is made simply by a flash freezing process directly after harvest. Being frozen right after harvest ensures that the plants nutrients are preserved for consumers. Canned produce is generally preserved with either sugar or salt to prevent bacteria growth. While the canning process does not change the nutrition of the produce it can add unwanted ingredients during the preservation process, the added salt or sugar. With improvements in food technology over the years canned produce are now being sold with no added salt or no added sugar. I feel variety is key, while you may prefer the taste of fresh produce over canned or frozen there is convenience and longevity with the latter two options. Canned and frozen produce tend to last longer and can be great additions to any recipe. 

                   

          Source: Rebeldietitian.us {Digital Image}. (2017). Retrieved from https://ericamones.wordpress.com/2017/06/16/lifestyle-changes-diet-culture-in-disguise/

Year-Long Changes

Fad diets and quick fix weight loss challenges promise the desired result in little time. These changes to diet are almost always drastic and unhealthy. This year make a promise to yourself to make lasting changes to your diet. Small changes to diet over time are more likely to stick and be long-lasting changes. Diets asking for removal of all of certain foods or juices are impossible to stick to and can leave you feeling defeated. Beginning with a small step towards a healthy diet and gradually making more changes throughout the year is more likely to become a long-lasting diet change rather than short-term. For example, if you wish to give up soda or cut out white bread starting with one less a day and increasing over time provides gradual change that can leave you feeling empowered.  Always remember food is something we as humans get to enjoy, this year provide yourself with healthy eating habits, not food restrictions.

Citations:

1. Alexander, D. D., Miller, P. E., Vargas, A. J., Weed, D. L., & Cohen, S. S. (2016). Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke. Journal of the American College of Nutrition, 35(8), 704–716. doi: 10.1080/07315724.2016.1152928

2. Blesso, C. N., & Fernandez, M. L. (2018). Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients, 10(4), 426. doi: 10.3390/nu10040426

3. Important Nutrients to Know: Proteins, Carbohydrates, and Fats. (2019, April 29). Retrieved from https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats

4. Ivey, J. (2019, October 1). Nutrients in Eggs. Retrieved from https://www.eggnutritioncenter.org/topics/nutrients-in-eggs/

5. Jebb, S. A. (2014). Carbohydrates and obesity: from evidence to policy in the UK. Proceedings of the Nutrition Society, 74(3), 215–220. doi: 10.1017/s0029665114001645

6. Khan, K., Jovanovski, E., Ho, H. V. T., Marques, A. C. R., Zurbau, A., Mejia, S. B., … Vuksan, V. (2018). The effect of viscous soluble fiber on blood pressure: A systematic review and meta-analysis of randomized controlled trials. Nutrition Metabolism and Metabolic Disease, 28(1), 3–13.

7. Milk and Milk Alternatives. (2015, October).

8. Rough Up Your Diet. (2010, August). Retrieved from https://newsinhealth.nih.gov/2010/08/rough-up-your-diet

9.  Sollid, K. (2015, December 11). New Dietary Guidelines: What Changed & What Stayed the Same. Retrieved from https://foodinsight.org/new-dietary-guidelines-what-changed-what-stayed-the-same/