The recent controversy surrounding Dr. Oz and the U.S. Senate is another reminder about how obsessed we are with weight loss and dieting. It also reveals how we can be blinded by the ostentatious promises of numerous products and diet fads that constantly glide in and out of our world.
While the Federal Trade Commission and the Senate make deeper probes into bogus diet product ads and weight-loss frauds, it is perhaps time to take a closer look at what we are doing wrong with our health.
Even those who are so aware of the right foods and sticking to the right diet face an uphill task to combat obesity at times. It is no wonder the lure of these questionable products and deceptive ads is so strong.
A lot of myths and misconceptions have really confused the issue for us. Yes, obesity is a big issue, but in general we are so much more aware of our health than we were even a decade or two back.
So why do we still find it so difficult to lose weight and more importantly to keep illness at bay? Thanks to the Internet, it is easy to find health information. But at the same time, we are bombarded with too many bad ideas and confusing logic to really do us any good.
It is time to separate fact from fiction.
With the right data, the fitness journey will seem less intimidating and the results more tangible. Informed decisions start with some basic debunking of "lean diet" myths that seem to have too strong a hold over us.
Let's take a look at some of America's favorite choices and the dichotomy they present.
Myth 1: Egg yolks are a no-no
This is perhaps one of the most popular myths around and the cause for so much heartache. Egg lovers can feel real pain in discarding the yolk every morning, yet they do so diligently because we have grown up with the knowledge that egg yolks can push up our blood-cholesterol levels.
The reality, as we are slowly learning, is somewhat different. One large egg delivers around 186 milligrams of cholesterol from the egg's yolk, which is constituted as dietary cholesterol. Contrary to earlier information available, dietary cholesterol is not harmful for us at all. What's harmful is the intake of high cholesterol from saturated and trans fats which lead to so much of illness.
Various studies, including one by the University of Connecticut, has indicated that dietary cholesterol from meat and eggs helps make testosterone, increases energy levels, builds more muscle and also reduces LDL ("bad" cholesterol). Eggs are truly a nutritional powerhouse, offering heart-healthy omega-3 fatty acids, vitamins, minerals and lots of other nutrients along with being a fantastic source of lean protein.
Myth 2: Carbs are bad for you
Carbohydrates have been the ultimate villain in our food. Some say we shouldn't eat carbs after 6 p.m., while others suggest that that we shouldn't eat carbs at all. The problem does not lie in the carbs, but rather in the concept of carbs in our minds.
Bread, rice, desserts and the like are not the only carbs around us. These are actually the refined carbs that can cause real damage to our health, and the fear of these often leads people to extreme dieting.
Carbs derived from whole vegetables, some fruit, nuts and seeds are not fattening or harmful at all. In fact, they are the main source of energy without which the body cannot function well. They supply the fuel for intense workouts and help build muscles.
Consult a dietician to get a more detailed list of what to eat, but in general it is easy to get healthy complex carbs (starches and fiber) from fruits, veggies and whole grains, which also offer lots of fibers, minerals and vitamins. Unrefined grains like brown rice, wheat bread, cereal and whole-wheat pasta can help in creating a balanced diet.
Health experts suggest that every diet should have a certain range percentage of these three macro nutrients:
- Fat: 20-25 percent
- Carbohydrate: 45-55 percent
- Protein: 20-25 percent
Myth 3: You can have sweet potatoes until your heart's content
Potatoes are loved the world over and perhaps equally feared because of what they can do to our health. It is generally believed that sweet potatoes are better for our health than the ubiquitous white potatoes, which seem to greet us in some form or the other in every nook and aisle.
The reality is that both white and sweet potatoes have similar values to offer, and can be equally harmful when they come in fattening preparations. While sweet potatoes offer more fiber and vitamin A, the white offers essential minerals like iron, magnesium and potassium.
Sweet potatoes do have a lower glycemic index, but the baked white wouldn't be so bad if it wasn't topped with cream, butter and cheese all the time. Also, the white potato is used in a variety of processed foods like french fries and potato chips, while the sweet potato is usually eaten whole, which keeps the nutrients intact.
There is also a school of thought that believes the color of the sweet potato means more nutrients. But the reality is that white vegetables are excellent sources of phytonutrients.
Myth 4: Stay away from salt
Salt is one ingredient without which cooking will always be incomplete. Yet it has been a source of worry since it was said to be the cause of high blood pressure and hence avoided.
Duke University researcher Walter Kempner, M.D., was the first to prove in the 1940s that reducing salt could help reduce hypertension. More recent studies, however, have shown that instead of blindly reducing the sodium intake and making food bland, we need to consume more foods that contain potassium.
The balance of these two minerals will actually keep the blood pressure normal, and potassium deficiency can lead to hypertension as well. Unless you are "salt sensitive," reducing salt intake is not going to help much.
In 2007, valuable insight was shared by a group of Dutch researchers who proved that low potassium intake can have the same impact on blood pressure as high salt consumption.
Myth 5: There are no limits to protein intake
We are obsessed with proteins. Even though we have heard of the concept of a balanced diet, we still tend to veer toward a protein-heavy meal. Most people are of the opinion that proteins will keep them healthy, strong and lean since they can cause the body no harm.
The reality is that moderate intake of red meat is fine if balanced with fish or vegetables.
As early as 1988, there were reports that suggested Americans eat more protein than needed. An average American man eats 175 percent more than needed, while the average American woman eats 144 percent more protein than the recommended daily allowance.
Many also believe they need to increase protein in their diet to build muscle, but the reality is the muscles will not get the fuel to grow well unless protein intake is balanced by good carbs. Unless we get adequate carbohydrates, vitamins, minerals, antioxidants, phytochemicals and healthy oils in the diet, proteins are not going to work at all.
