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 |
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 |
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/
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