Disassembling 5 false myths from nutrition

Nutrition is a field full of information, but also of disinformation. Every day something new appears that contradicts what we believed to be irrefutable, creating myths that can confuse us. and lead us to make unhealthy eating choices.

In this blog, we're going to debunk five of the most common myths about nutrition.

Myth 1: We have to eat 5 times a day

This is one of the most widespread myths. It is said that Eating five times a day is essential to keep the metabolism active and avoid hunger, But several studies show that this is an incorrect belief. (1).

On the contrary, eat fewer times a day (3 for example), has been shown to have very beneficial effects on health.

We have evolved in an environment where most of our Our daily energy came from hunting, and since we didn't always get it, we had no choice but to eat a few times a day.

That is why today, our body sIt continues to take advantage of the times when we are not eating to initiate a process called "autophagy" or cellular recycling and breaks down damaged substances that our body no longer needs. Moreover, this process has been shown to be of great importance to maintain muscle mass (2), improve the immune system and improve blood glucose levels.

By reducing the number of intakes, many people end up by excessively reducing the total amount of food, which leads to severe hunger. It's very important that this doesn't happen, as it's not the goal. You have to consume good quantities (with proteins and healthy fats) that keep us satisfied until the next meal.

Myth 2: We have to eat less to lose weight

We've all heard that to lose weight you have to eat less, but nothing could be further from the truth.

The body is a complex system and its goal is to survive in the best way possible. If we give it little energy, will use it for vital functions (breathing, body temperature and organ function). But this is just about right. On the contrary, if you consume more calories, Your body will detect it and won't mind "wasting" them so much without realizing it you will be more active, You'll want to move, laugh, and have more energy to exercise. This way, At the end of the day, you can achieve the same calorie deficit, but in a much more sustainable and healthy way.

Besides, if you reduce calories a lot in time, the body can enter "saving" mode since he is accustomed to scarcity prefers to save them for when they are really needed, also slowing down your thyroid function and metabolism.

The most important thing It's not the number of calories, but what they are source come from. While it is true that in the short term a difference caloric intake It will determine whether we lose fat or not, in the long run, it matters much more where these calories come from given that It will have a great impact on the hormonal level and will facilitate fat loss.

Myth 3: Eggs are bad for your lipid profile

Eggs are the best source of protein natural, Rich in protein and minerals, satiating, an excellent source of Omega 3 and healthy fats. This is where its "bad reputation" comes from.

It is important to clarify that certain substances found in the body, such as fats, are essential for its proper functioning. In fact, the body produces most of them in an natural in the liver. When consumed through the diet, the body adjusts its production accordingly. Therefore, the amount found in an egg doesn't significantly impact those levels and, at the same time, provides other beneficial nutrients. It's important to consider the full range of factors, such as overall fat profile, lifestyle, and diet.

If you are concerned about your cardiovascular health, What does have an impact is the consumption of ultra-processed foods daily, full of sugar and trans fats mainly.

Myth 4: Eat a lot of protein damages the kidneys.

This is false. It has been proven that High protein consumption has no adverse effects.

This myth existed because There are certain kidney conditions in which it is not recommended consume a lot of protein because the kidneys do not function at their best.

But we give you an example: Yeah they tell you which is not recommended running with a broken leg Would you dare say that running is bad? Certainly not. The same goes for protein.

That it is not recommended for those people, It does not mean that consuming protein damages the kidneys or is bad for the rest.

For most people, a diet with the optimal amount of protein has a multitude of benefits: build your muscles, your skin and hair, strengthen your bones, keeps you satiated and your immune system at its peak.

While overconsumption wouldn't make sense (since the body would use the excess as an energy source, and there are better sources like fat or glucose), it would make less sense to underconsume. Furthermore, It is not so easy to reach optimal consumption if you do not put intention into it.

Myth 5: Fruit makes you fat after eating it

This false myth holds that eating fruit for dessert contributes to weight gain. However, The calories in fruit are the same regardless of when they are consumed (3).

Fruit is an excellent source of vitamins, minerals and fiber, and can Helpto satisfy your sweet tooth without resorting to foods high in added sugar.

Eliminate ultra-processed foods and eat a balanced and varied diet.

In conclusion, it is important to question the myths of nutrition and seek evidence-based information. Remember, the most important thing is to follow a balanced and varied diet that suits your individual needs.

1. https://pubmed.ncbi.nlm.nih.gov/19943985/

2. https://pubmed.ncbi.nlm.nih.gov/19945408/

3. https://nutricionyvida.net/nutricion-general/desmontando-mitos-fruta-despues-comer-engorda/