Popular diet myths dispelled -
Research has found that drinking small amounts of alcohol, even regularly, won't impede improvement of overall fitness. Drinking too much can hurt your workout, as anyone who's exercised with a hangover could tell you. Similarly, alcoholic drinks don't have to derail a diet, even if you don't always pick low-calorie versions , as long as you indulge in moderation.
There's even some evidence alcohol may offer some health perks, since research shows light drinkers routinely have better measures of physical and cognitive health than teetotalers. That's particularly true if you stick to antioxidant-rich drinks like red wine, which has been shown to lower inflammation, improve digestion, and reduce stress.
The alkaline diet purportedly works by modifying the pH balance of your body to help with weight loss and other benefits. After occasionally popping up in previous years, thanks to the likes of Tom Brady and Gwyneth Paltrow, the diet resurfaced in when Kelly Ripa publicly lauded the eating plan.
But according to experts, it's not possible to alter the acidity of your body, nor should you want to. Your body naturally maintains the right pH level of your blood; if it didn't, the consequences would be disastrous and you'd likely die.
The diet may have some benefits, since a lot of the foods it recommends are good for you, such as fruits, veggies, and legumes.
Drinking lots of water, as the diet suggests, is never a bad idea. But some of the so-called "acidic" foods banned by the diet are also good for you, like coffee and whole grains.
In a year when a global pandemic has been the biggest news, it's no surprise that diet fads have focused on boosting our disease defenses. Despite claims from wellness gurus, cutting out processed food and sugar won't supercharge your immune system. That's not how the body works, and while evidence links these types of foods to health issues over time , a single donut is not going to raise your risk of contracting COVID While eating well is important for health, there are no superfoods or super-diets that can completely prevent, let alone cure, a contagious disease.
Caroline Apovian , Director of the Nutrition and Weight Management Center at Boston Medical Center, previously told Business Inside r. Instead, your best bet is to focus on eating a balanced diet with a variety of nutrients which will, in the long term, prevent chronic diseases that could compromise your immune system.
Sugar is bad for your health, with plenty of evidence linking the sweet stuff to risks like heart disease, obesity, liver problems, and tooth decay. Despite being zero-calorie, sweeteners like Stevia and Splenda were linked to metabolic disruptions , changing how the body manages blood sugar.
They've also been linked to more cravings for sweets, since sugar substitutes can be as much as times sweeter than the real thing. A l arge new study also found sweeteners are linked to the same risks for heart health as sugar, as people who drank diet sodas and other low-calories beverages had a higher change of getting heart disease than people who drank unsweetened beverages.
The FDA has extensively researched artificial sweeteners and found them to be safe, and data show that they're now more popular than products with real sugar. Still, these findings are cause for caution. Despite the popularity of fad diets that cut out coffee , a growing body of evidence shows there's little risk to your morning caffeine fix.
This year saw an outpouring of research that a good cup of coffee is linked to health benefits like stronger bones , better mental and cognitive health , and lower risk of chronic illnesses like heart disease and several different types of cancer.
Since coffee is a complicated substance, with more than different compounds , science isn't sure which particular ingredients confer the most benefits.
Caffeine, the most famous ingredient, can certainly be detrimental if consumed in excess. We do know, though, that coffee is a rich source of antioxidants and polyphenols, or plant-based micronutrients that are linked to health perks like lower inflammation levels and more friendly bacteria in the gut.
In summer , flashy, neon-hued drinks called "loaded tea" spiked in popularity on social media. Promising sugar-free energy, a boost to metabolism, fat burning, and other benefits, these drinks typically come from big nutrition marketing operations.
While they've been around since the early s at least, their popularity this year led dietitians to definitively denounce the brightly-colored beverages.
According to experts , these products are unregulated, so it can be hard to tell what you're getting, and are often loaded with additives like big doses of caffeine and artificial sweeteners.
There's also no evidence they can help with fat loss or metabolism, beyond the small boost from caffeine, or live up to any of the other health claims associated with the drinks. Anything that is promising a quick-fix should be a big red flag to you. The Truth: Ironically, with the widening consumption of low-fat this and low-fat that, America is statistically growing in heart disease and obesity rates.
The upshot is that reduced-fat foods like salad dressings and ice cream may have calories nearly on par with the higher-fat versions. Plus, the empty calories from any added sugars and processed carbs can cause you to become hungry again much quicker.
Your Move: Lower-fat or not, products like crackers, cookies and fruit yogurt require you to exercise dietary restraint. Remember that fat is not the enemy and can even be beneficial, as in foods like peanut butter, olive oil, and nuts and seeds. Furthermore, fat can make items more filling, which will function to prevent overeating.
So go ahead and pick up that tub of plain 2 percent Greek yogurt instead of the sugar-laden fat-free fruit version. Studies suggest that consuming too many artificially sweetened items may result in a paradoxical increase in sugar intake and bodyweight.
Case in point: A study by researchers at the University of Texas Health Science Center in San Antonio determined that of the more than 3, subjects studied over an eight-year period, there was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumed each day.
In contrast, those who drank a can of regular sweetened soda every day experienced a 30 percent spike in chances of being too pudgy. The theory is that calorie-free sweeteners like aspartame and sucralose may whet your appetite for sweets, causing you to overindulge in diet-derailing sugar-laden foods when given the chance later on.
And faux sweeteners may not teach your taste buds to enjoy a diet that is less sweet. A better bet is to imbibe beverages like green tea, unsweetened coffee and protein-packed low-fat milk.
The one exception is during prolonged endurance workouts, when you can benefit from the added fast-digesting carbohydrates of a sports drink. In fact, there is evidence that keeping grains in your diet can be beneficial.
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Diseplled Nutritionist. Health dieg nutrition information is everywhere. Unfortunately, even doctors Promoting moderation with alcohol dietitians are guilty of popularizing misinformation on social media and other platforms. Here are 5 common nutrition myths that need to be put to bed. This is a common misconception.
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