There is a lot of misinformation circling around in mainstream nutrition.
I have listed the worst examples in this article, but unfortunately this is just the tip of the iceberg.
Here are the top 11 biggest lies, myths and misconceptions of mainstream nutrition.
1. Eggs Are Unhealthy
There’s one thing that nutrition professionals have had remarkable success with… and that is demonizing incredibly healthy foods.
The worst example of that is eggs, which happen to contain a large amount of cholesterol and were therefore considered to increase the risk of heart disease.
But recently it has been proven that the cholesterol in the diet doesn’t really raise the cholesterol in blood. In fact, eggs primarily raise the “good” cholesterol and are NOT associated with increased risk of heart disease (1, 2).
What we’re left with is one of the most nutritious foods on the planet. They’re high in all sorts of nutrients along with unique antioxidants that protect our eyes (3).
To top it all of, despite being a “high fat” food, eating eggs for breakfast is proven to cause significant weight loss compared to bagels for breakfast (4, 5).
Bottom Line: Eggs do not cause heart disease and are among the most nutritious foods on the planet. Eggs for breakfast can help you lose weight.
2. Saturated Fat is Bad For You
A few decades ago it was decided that the epidemic of heart disease was caused by eating too much fat, in particular saturated fat.
This was based on highly flawed studies and political decisions that have now been proven to be completely wrong.
A massive review article published in 2010 looked at 21 prospective epidemiological studies with a total of 347.747 subjects. Their results: absolutely no association between saturated fat and heart disease (6).
The idea that saturated fat raised the risk of heart disease was an unproven theory that somehow became conventional wisdom (7).
Eating saturated fat raises the amount of HDL (the “good”) cholesterol in the blood and changes the LDL from small, dense LDL (very bad) to Large LDL, which is benign (8, 9).
Meat, coconut oil, cheese, butter… there is absolutely no reason to fear these foods.
Bottom Line: Newer studies have proven that saturated fat does not cause heart disease. Natural foods that are high in saturated fat are good for you.
3. Everybody Should be Eating Grains
The idea that humans should be basing their diets on grains has never made sense to me.
The agricultural revolution happened fairly recently in human evolutionary history and our genes haven’t changed that much.
Grains are fairly low in nutrients compared to other real foods like vegetables. They are also rich in a substance called phytic acid which binds essential minerals in the intestine and prevents them from being absorbed (10).
The most common grain in the western diet, by far, is wheat… and wheat can cause a host of health problems, both minor and serious.
Modern wheat contains a large amount of a protein called gluten, but there is evidence that a significant portion of the population may be sensitive to it (11, 12, 13).
Eating gluten can damage the intestinal lining, cause pain, bloating, stool inconsistency and tiredness (14, 15). Gluten consumption has also been associated with schizophrenia and cerebellar ataxia, both serious disorders of the brain (16, 17).
Bottom Line: Grains are relatively low in nutrients compared to other real foods like vegetables. The gluten grains in particular may lead to a variety of health problems.
4. Eating a Lot of Protein is Bad For Your Bones and Kidneys
A high protein diet has been claimed to cause both osteoporosis and kidney disease.
It is true that eating protein increases calcium excretion from the bones in the short term, but the long term studies actually show the opposite effect.
In the long term, protein has a strong association with improved bone health and a lower risk of fracture (18, 19).
Additionally, studies don’t show any association of high protein with kidney disease in otherwise healthy people (20, 21).
In fact, two of the main risk factors for kidney failure are diabetes and high blood pressure. Eating a high protein diet improves both (22, 23).
If anything, a high protein diet should be protective against osteoporosis and kidney failure!
Bottom Line: Eating a high protein diet is associated with improved bone health and a lower risk of fracture. High protein also lowers blood pressure and improves diabetes symptoms, which should lower the risk of kidney failure.
5. Low-Fat Foods Are Good For You
Do you know what regular food tastes like when all the fat has been taken out of it?
Well, it tastes like cardboard. No one would want to eat it.
The food manufacturers know this and therefore they add other things to compensate for the lack of fat.
Usually these are sweeteners… sugar, high fructose corn syrup or artificial sweeteners like aspartame.
We’ll get to the sugar in a moment, but I’d like to point out that even though artificial sweeteners don’t have calories, the evidence does NOT suggest that they are better for you than sugar.
In fact, many observational studies show a consistent, highly significant association with various diseases like obesity, metabolic syndrome, diabetes, heart disease, premature delivery and depression (24, 25, 26).
In these low-fat products, healthy natural fats are being replaced with substances that are extremely harmful.
Bottom Line: Low-fat foods are usually highly processed products loaded with sugar, corn syrup or artificial sweeteners. They are extremely unhealthy.
6. You Should Eat Many Small Meals Throughout The Day
The idea that you should eat many small meals throughout the day in order to “keep metabolism high” is a persistent myth that doesn’t make any sense.
It is true that eating raises your metabolism slightly while you’re digesting the meal, but it’s the total amount of food that determines the energy used, NOT the number of meals.
This has actually been put to the test and refuted multiple times. Controlled studies where one group eats many small meals and the other the same amount of food in fewer meals show that there is literally no difference between the two (27, 28).
In fact, one study in obese men revealed that eating 6 meals per day led to less feelings of fullness compared to 3 meals (29).
Not only is eating so often practically useless for most of the people out there, it may even be harmful.
It is not natural for the human body to be constantly in the fed state. In nature, we used to fast from time to time and we didn’t eat nearly as often as we do today.
When we don’t eat for a while, a cellular process called autophagy cleans waste products out of our cells (30). Fasting or not eating from time to time is good for you.
Several observational studies show a drastically increased risk of colon cancer (4th most common cause of cancer death), numbers going as high as a 90% increase for those who eat 4 meals per day compared to 2 (31, 32, 33).
Bottom Line: There is no evidence that eating many small meals throughout the day is better than fewer, bigger meals. Not eating from time to time is good for you. Increased meal frequency is associated with colon cancer.
7. Carbs Should Be Your Biggest Source of Calories
The mainstream view is that everyone should eat a low-fat diet, with carbs being around 50-60% of total calories.
This sort of diet contains a lot of grains and sugars, with very small amounts of fatty foods like meat and eggs.
This type of diet may work well for some people, especially those who are naturally lean.
But for those who are obese, have the metabolic syndrome or diabetes, this amount of carbohydrates is downright dangerous.
This has actually been studied extensively. A low-fat, high-carb diet has been compared to a low-carb, high-fat diet in multiple randomized controlled trials.
The results are consistently in favor of low-carb, high-fat diets (34, 35, 36).
Bottom Line: The low-fat, high-carb diet is a miserable failure and has been proven repeatedly to be vastly inferior to lower-carb, higher-fat diets.
8. High Omega-6 Seed and Vegetable Oils Are Good For You
Polyunsaturated fats are considered healthy because some studies show that they lower your risk of heart disease.
But there are many types of polyunsaturated fats and they are not all the same.
Most importantly, we have both Omega-3 fatty acids and Omega-6 fatty acids.
Omega-3s are anti-inflammatory and lower your risk of many diseases related to inflammation (37). Humans actually need to get Omega-6s and Omega-3s in a certain ratio. If the ratio is too high in favor of Omega-6, it can cause problems (38).
By far the biggest sources of Omega-6 in the modern diet are processed seed and vegetable oils like soybean, corn and sunflower oils.
Throughout evolution, humans never had access to such an abundance of Omega-6 fats. It is unnatural for the human body.
Research that specifically looks at Omega-6 fatty acids instead of polyunsaturated fats in general shows that they actually increase the risk of heart disease (39, 40).
Eat your Omega-3s and consider supplementing with cod fish liver oil, but avoid the industrial seed and vegetable oils.
Bottom Line: Humans need to get Omega-6 and Omega-3 fats in a certain ratio. Eating excess Omega-6 from seed oils raises your risk of disease.
9. Low Carb Diets Are Dangerous
I personally believe low-carb diets to be a potential cure for many of the most common health problems in western nations.
The low-fat diet peddled all around the world is fairly useless against many of these diseases. It simply does not work.
However, low-carb diets (demonized by nutritionists and the media) have repeatedly been shown to lead to much better outcomes.
Every randomized controlled trial on low-carb diets shows that they:
- Reduce body fat more than calorie-restricted low-fat diets, even though the low-carb dieters are allowed to eat as much as they want (41, 42).
- Lower blood pressure significantly (43, 44).
- Lower blood sugar and improve symptoms of diabetes much more than low-fat diets (45, 46, 47, 48).
- Increase HDL (the good) cholesterol much more (49, 50).
- Lower triglycerides much more than low-fat diets (51, 52, 53).
- Change the pattern of LDL (bad) cholesterol from small, dense (very bad) to Large LDL, which is benign (54, 55).
- Low carb diets are also easier to stick to, probably because they don’t require you to restrict calories and be hungry all the time. More people in the low-carb groups make it to the end of the studies (56, 57).
Many of the health professionals that are supposed to have our best interest in mind have the audacity to claim that these diets are dangerous, then continue to peddle their failed low-fat dogma that is hurting more people than it helps.
Bottom Line: Low-carb diets are the healthiest, easiest and most effective way to lose weight and reverse metabolic disease. It is a scientific fact.
10. Sugar is Unhealthy Because it Contains “Empty” Calories
It is commonly believed that sugar is bad for you because it contains empty calories.
It’s true, sugar has a lot of calories with no essential nutrients. But that is just the tip of the iceberg.
Sugar, primarily because of its high fructose content, affects metabolism in a way that sets us up for rapid fat gain and metabolic disease.
Fructose gets metabolized by the liver and turned into fat which is secreted into the blood as VLDL particles. This leads to elevated triglycerides and cholesterol (58, 59).
It also causes resistance to the hormones insulin and leptin, which is a stepping stone towards obesity, metabolic syndrome and diabetes (60, 61).
This is just to name a few. Sugar causes a relentless biochemical drive for humans to eat more and get fat. It is probably the single worst ingredient in the standard western diet.
Bottom Line: The harmful effects of sugar go way beyond empty calories. Sugar wreaks havoc on our metabolism and sets us up for weight gain and many serious diseases.
11. High Fat Foods Will Make You Fat
It seems kind of intuitive that eating fat would make you get fat.
The stuff that is gathering under our skin and making us look soft and puffy is fat. So… eating fat should give our bodies even more of it.
But it isn’t that simple. Despite fat having more calories per gram than carbohydrate or protein, high-fat diets do not make people fat.
As with anything, this depends on the context. A diet that is high in fat AND high in carbs will make you fat, but it’s NOT because of the fat.
In fact, diets that are high in fat (and low in carbs) cause much greater fat loss than diets that are low in fat (62, 63, 64).
12. Anything Else?
This is just the tip of the iceberg.
Feel free to leave a comment if you want to add to the list!
*Applaud*
Right on right on
Don’t forget SOY.
Good point. Soy is nasty stuff used in a lot of bread products. It has to be processed to within an inch of destruction to be made non toxic and is incredibly allergenic. Love to see your thoughts on this.
I am allergic to soy and trying to find ANYTHING that doesn’t have soy in it is a huge challenge. Even if you go to a restaurant and get a chicken salad, the seasoning/spices on the meat have soy on them. Soy is a HUGE problem because, like corn, it is over used.
My hubby is too… I have to make everything from scratch bc even organic broth often has that mystery “natural flavor”… Takes planning and practice. It’d be nice to have a few easy convenience foods tho.
I think you can have tamari which even tastes better than soy sauces and a lot of places, like PF Changs, have gluten free menus where the soy is replaced with tamari.
Tamari is not an option either. Both soy sauce and tamari are fermented soy sauces. The difference has to do with wheat and not soy.
Even the chicken you buy in the grocery store or restaurants have been fed soy in their diet….. unless they are organic, non-soy grain fed. So we must be vigilent even in knowing what our food eats before we get it if we want to avoid certain toxic elements!
Coconut aminos are the best soy sauce substitute I have found.
I am also allergic to soy. I have had to stop eating out, I don’t purchase much at the store anyone. Most of what I eat has to be made at home including noodles for pasta dishes. Soy is so over used.
Soy does not “need to be processed to within an inch of destruction to be made non toxic.” It needs to be *cooked*. You’ll find most people cook eggs and meat before eating them, too. I don’t especially like soy and don’t eat it much, and I realise that in the USA it’s ubiquity alone makes it objectionable. But I do think that on a blog purporting to deflate some lies about nutrition you might have made more effort to stick to the truth.
Precisely. Edamame is a common component of Japanese cuisine, and it is nothing more than steamed soy beans with a pinch of sea salt.
False. Cooking does not render soybeans fit for human consumption. The only thing that does that is fermenting. Contrary to popular myth, most likely originating from the food companies trying to market their new “wonder” food, soy in Asia is *traditionally* eaten as a condiment, not slugged down as “milk” or seasoned and shaped into meat or cheese like substances.
Modern Asians ARE eating more unfermented soy… and are reaping the deleterious effects, as are we in the United States. soy is one of the most indigestible substances ever to be marketed as “food”.
“According to KC Chang, editor of Food in Chinese Culture, the total caloric intake due to soy in the Chinese diet in the 1930′s was only 1.5%, compared with 65% for pork. For more information on the traditional use of soy products, contact the Price Pottenger Nutrition Foundation.”
Soy milk was reserved for times of food shortage and for the infirm, when they could eat nothing else. Soy beans were also planted as nitrogen boosting cover crops.
Modern marketing at its finest. BTW, another thing about that statistic above concerns the pork the Chinese ate: approximately 50% of it was eaten as fat. Yep, they knew about soy, so they ate little, and they knew about where to get the most bang for their buck from food, so they ate lots of fat!
You might want to take a moment and research the phyto-estrogen content in soy beans. Unfermented soy bean products can cause hormonal imbalances which can delay puberty in boys, accelerate it in girls and increase the risk of breast cancer!
Jonathan comments: “But I do think that on a blog purporting to deflate some lies about nutrition you might have made more effort to stick to the truth.” The blog author isn’t the one who mentioned soy. It was someone else commenting on the post.
Regardless the debate on soybeans and how Japan uses them is irrelevant in the USA. Why? Because 95% of USA soy is genetically modified (GMO) and processed using HEXANE. If there is a debate on clean organic soybeans, then fine. But there is no arguing that GMO’s are healthy or that hexane is healthy. That is absurd. There is a bigger picture with soy in the USA and it does not compare to Japan.
The big problem with soy in America is that American grown soy is all gmo.
Soybeans need to be cooked before eating; not fermented, just soaked– if they are dry, and boiled just as you would kidney beans or any other dry bean; then season to taste (or don’t use what you are allergic to; we grow organic soybeans. Definitely not genetically modified.)
Calm down about GMO soy being somehow worse, you nuts. There has been absolutely no evidence that GMO foods are any worse for you than non-GMO foods grown in the same manner.
The writer of this article did not write that. It was a comment.
Spread your disinformation elsewhere. I think you mean Soy Lecithin specifically, not plain old Soy.
I think you mean *misinformation* lol.
No, he means disinformation ((false information deliberately and often covertly spread (as by the planting of rumors) in order to influence public opinion or obscure the truth)).
Myth: soy is “dangerous.”
Actually it’s generally safe, and contrary to “anti-soy” proponents who recommend fermented soy only, it’s actually fermented soy that appears to be worse for you.
http://www.timeforwellness.org/blog-view/are-soy-foods-safe-179
Soy is very high in estrogen. Just saying. That can mess with any body’s chemistry. Do you really want to consume something so high in female hormones?
Soy also inhibits the exchange from T4 thyroid to T3 thyroid. As I thyroid patient I was told this was the one thing I could not have because it would block my medicine and render it useless. And without thyroid your whole hormonal system will be out of whack. It is more important than pituitary function.
What about soy milk?
Rephrasing one of my favorite comedians, Lewis Black, I believe the right term is “soy juice”. They just couldn’t sell it as soy juice so they called it soy milk. In my opinion, it’s the single most vile tasting liquid I’ve ever had the misfortune to drink.
Soy “milk” is called that even in Japan (to nyu)… and i love it! Also love edamame and cook often with tofu. Agree with Jonathan; soy as it is eaten in Japanese cuisine, not used as an additive, is a good thing (unless you are allergic). We rarely eat bread, but love noodles, veggies, meat. Difficult to get my Japanese husband to eat brown rice, but he is such a great cook we compromise… 1/2 and 1/2 for now.
As a doctor of oriental medicine for more than forty years, having lived in both china and japan, etc. I will tell you that soy milk is good for NO ONE – PERIOD! Likewise with TOFU…it is pleasant, eat a bit here and there, and that’s it…it is NOT a good food. The ONLY way Soy is a good food is when it is FERMENTED – these people are absolutely correct. The fermenting process detoxifies the Soy, which otherwise inhibits mineral absorption. There are other problems also. Miso, Shoyou, Tamari, NATTO (especially good)…etc. are very valuable foods, ALL fermented….
In many Asian culture, when first introduced to cow milk, they gave it the term used for soy milk.
For sure – I’ve found out in the past year an a half that some of my worst migraines are from Soy, even soy sauce is no go for me. Much better avoiding it but as many say, it is not easy to avoid it if you buy processed foods or eat out. Do what you gotta do!
For clarity, eating non-gmo edamame that has been steamed or boiled is bad? My kids love these things and this information is freaking me out.
GMO or non-GMO, the risks are the same. It exposes them to estrogen-like compounds, so don’t serve it regularly, just keep it occasional and you are fine.
I have a feeling my hubby has an allergy towards soy because every time he eats it, he has these fits of throwing up that last for hours, like food poisoning; but no one, not even doctors have been able to figure it out. I made him aware of what he was actually eating and we were able to mark soy as something to avoid as much as we can and he seems to be doing way better without it. I feel since there is so much soy in everything, we get overloaded by it and it start causing problems(esp. since everything is all GMO now.) We try to avoid GMO’s as much as we can.
Yes! I’ve lived most of my life eating low carb and higher protein, eggs, vegetables, berries, nuts and the like. For grains I eat Dreamfield’s pasta and 45 calorie bread. At 65 I look 45-50 and I have more energy and strength than I had before I decided to live my life this way. I don’t count calories, I don’t look at scales–I count the way my clothes fit and they still fit from ten years ago. When I had my cholesterol checked, the good cholesterol was high, and the bad was almost non existent. Of course I attribute my health to my attitude as well. Forgiving, being generous, caring, staying out of dangerous situations, keeping spiritually healthy as a Christian and living a sensible, wise life sure helps.
Pola, you obviously haven’t heard about the Dreamfields pasta fraud. It behaves exactly like standard pasta in the body. Dr. Andreas Eenfeldt in Sweden (www.dietdoctor.com) was the first one to notice this in own blood sugar response tests. In his speaks available on the Internet he mentions this and he also spread the word to his friend Jimmy Moore. Soon the whole low-carb movement on the internet started knowing about this and other people started testing this pasta. So please avoid the Dreamfields pasta, it’s a fraud.
http://www.foodista.com/blog/2011/05/20/nutrition-fraud-diabetes-safe-pasta-too-good-to-be-true
This article was amazing! Thank you. My husband and I have cut out carbs as he is showing signs of an inflammatory bowel disease and has struggled with weight. We feel so much better!
Hannah, if he has inflammatory bowel problems, cutting out wheat products might cure him. It did me.
Great job on exposing the Myths!
Now, the folks that have been telling you about all 11 of these lies, have done three other things: 1) they’ve been silent on Fluoride & Mercury’s devastating effect on your health; 2) they’ve NEVER told us how CENTRAL Magnesium is to the proper functioning of our body; and 3) now they’re telling us to take copious amounts of Vit-D. All I can say is “Caveat Eator!” You have been misled, you have been misfed…
One warning about taking Vitamin D supplements is that you must ensure you’re getting enough Vitamin K2, or you will end up with calcium deposits in your arteries, as Vitamin D increases calcium absorption. Vitamin K2 ensures that the calcium is directed to bones and not arterial walls.
And A. And probably E on top of it.
Like so much in the body, it’s less amount amounts as percentages and ratios. And there’s definitely a connection between A and D in terms of toxicity for both. Given how much both play with K2, it seems plausible to me that all the fat soluble vitamins are linked.
Also, vit D needs to be ACTIVATED in order to increase calcium absorption (i.e. sunlight).
Wrong. Please verify your facts before you make comments like this.
Sorry Rachel,
These are true facts and anyone who “really knows” nutrition and physiology knows that this article is about 95% dead on correct.
The article, yes, the comment she replied to, no.
*Face Palm*
She was replying to the comment… as to the reply about Vitamin D, I am not in a position to comment.
I have a degree in human nutrition and think that a lot of this article is incorrect. There is some good stuff in it, but also some things that are incorrect or misleading.
DG, I mean no disrespect, but your nutrition degree has been bought and paid for by companies like Coca-Cola. There is a reason these “food” manufacturers sponsor all of the continuing ed seminars, and it’s got nothing to do with health.
TN is correct. Orthodox nutritionists have perpetuated the myths which are killing us. They are about as relevant today as mainstream medicine.
TN – truth! I am in my 5th year of a combined Bachelor of Kinesiology, Minor in Psychology/Minor in Nutrition an only through NON-course-related research was I ever educated on anything other than “grain=goodness, fat=CVD.” Just because you have a degree in Nutrition does NOT mean you have all of the facts! The government subsidizes (read: lines pockets with) grain crops and mega farming… You should all watch the documentary “Fat Head”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682995/
[citation needed]
You all seem to know a lot about nutrition that I don’t so is there a multi-vitamin out there worthy of taking? I’m a 46 yr. old male and want to make sure I’m taking something worth the money I’m spending for my health. I’ve been trying to eat a lot better by cutting out a lot of high carb foods, sugar (tough) and packaged meals. I eat lots of greens, lean meats, and fish. Just want to make sure I’m getting all the nutrients i need. Thanks.
Supplements should be used to make up for specific deficiencies in your body. The only way to know what you’re deficient in is to (a) track what you eat in software that tells you how much of various macro- and micro-nutrients you’re getting and (b) to do specific lab tests that measure how much of those nutrients your body’s assimilating, and/or (c) having a well-educated health professional deduce your deficiencies based on an array of specific symptoms.
Taking supplements without knowing what you’re deficient in wastes your money and risks unbalancing your body. You’re generally much better off by incorporating nutritionally-dense foods, like liver (from grass-fed animals), chia seeed, and natural cod-liver oil than by taking supplements “just in case.” You’re already doing well in your transition. Add some fat from pasture-raised animals, start tracking your food in a web app (PaleoTrack, Cron-o-meter, SparkPeople, MyFitnessPal, LiveStrong, etc.) pay attention to your body, and you should be good to go.
Opti-Men by Optimum Nutrition is one of the better multivitamins out there.
Nothing wrong with a multivitamin that supplies RDA of everything (except iron), the best would have P5P form of B6, and at least 50mg of absorbable magnesium such as citrate, more if possible.
But, if you ate fatty meats and organ meats and bone broths, and cut out grains and most legumes, you might not need any supplements at all except vit D in winter.
Overall probably worthwhile taking RDA supplement while you transition to better health then only using it occasionally at times of stress.
Make a vegetable smoothie every day and drink it. You’ll be amazed at the amount of veges you can fit in to a smoothie and that’ll give you better vitamins than a pill.
Well said!!
Just eat the vegetables and fruit. No need to blend them up – keep the fibre.
Great article on which supplements are necessary (or not): http://chriskresser.com/beyond-paleo-5
Good news… vitamin K can be found in butter, cheese and livers from pastured animals!
Susan. You are eating processed soy when you eat the tofu noodles, tofu, soy sauce, etc. I agree that soy is incredibly unhealthy, over processed, and over used. I know those who eat these over processed products are typically substituting for other “bad foods.” They are touting for a healthier plant based or vegan diet and are trying to eliminate all the fatty foods or animal products. They are only harming themselves by eliminating real food and substituting with a processed food. It’s sad, the disinformation out there. I’m just lucky that my diet follows this article and then some. It’s just too bad for those who don’t seem to understand natural health and whole foods and how the body processes food. (And when I say food… I mean Real Food!)
What’s wrong with fluoride? I’ve always used fluoride toothpaste…. It’s not added to our water and compared to a city the same size where it is added our teeth are much worse. Incidences of gum disease, dental caries and dental abscesses in children are almost 3 times here than they are there and that’s been linked directly to the addition of fluoride to the water supply.
And if you’re just going to spout off about it being bad because it’s used as a poison or that it’s used in nuclear weapons then don’t bother, it’s all been said before and if it’s used in the right quantities it is perfectly safe and beneficial to health. Salt could also be a poison at the right levels as can oxygen when it’s mixed correctly with carbon which, incidentally, is what most of us are made from so that can’t be poison can it? EVERYTHING is bad in certain quantities, you can’t just right it off in a broad sweep.
It is a waste product. It is toxic. Small amounts can KILL. Why champion it? It does nothing to build tooth health which is really where we want to be, right?
It is not a “waste product”, it is a “by-product” of aluminum production because it is also present in large quantities in the same bauxite ore that aluminum comes from. Just because something is co-produced with another product doesn’t make it a “waste” nor does it say anything at all about its safety or health impacts. This shows you are arguing from emotion and not facts.
You need to do some research about fluoride as it is not good for human consumption. My dentist gave it to me for sensitive teeth and when I found out how bad it was I went off of it. I now have no sensitivity. Fluoride gets into the thyroid gland and keeps out iodine which is very necessary.
A water delivery person told me that if their company wants to dispose of fluoride they have to pay a hazardous disposal fee but they can put it in the water and not have to pay. That sure told me something!
Fluoride strengthens tooth enamel uhg it others me when non dental health professionals spout off about fluoride. Fluoride in our water like 1pp million has been proven to help children in poorer community’s as a preventative cavity measure. Fluoride restrengthens tooth enamel from acid wear as well. Those myths are old wives tales and as for silver fillings the amount of it u would be exposed to is almost negligible. Dental assistants use mercury suppressant measures and the patient doesn’t breathe any of it in. As for x rays u get more radiation being on an airplane.
Can you quote one peer-reviewed study showing any benefit from human ingestion of fluoride?
R. Aasenden, T.C. Peebles, Effects of fluoride supplementation from birth on human deciduous and permanent teeth, Archives of Oral Biology, Volume 19, Issue 4, April 1974, Pages 321-326
It bugs me when dental health professionals spout off about the safety of poisons. Believe me, there are many dental health professionals who are aware of the dangers. But they acquired that knowledge from sources other than dental school. You are spouting party rhetoric.
George Meinig, DDS, FACD and Weston A Price, DDS were a couple of dentists ahead of their time. Have you read their works?
Teeth need to be remineralized… through diet. Bone broths, butter from pastured cows, vegetables grown in nutrient laden soil, organ meats and fermented cod liver oil are the top foods for tooth health.
This is a great article. Clear and concise. I suppose the only other thing that I would add as a commonly believed myth is that soy is a “health food”. On that thread. I have often perplexed over why such unhealthy items such as soy, margarine and breakfast cereals are advertised as healthy, and able to reduce cholesterol, improve heart health and more when it is simply not true. Rather, it is quite the opposite. How insane has our nutritional counselling become? It does seem as though we need to do exactly the opposite of what mainstream media and health professionals tell us… eat lots of what they tell us to avoid, and eat none, or very little, of what they promote.
How about the red meat myth?
I agree, some is good but I think some is just off the mark, maybe over simplified.
Barb, I couldn’t agree more! Doing the opposite of what mainstream media suggests can only help us all. In all things! :)
Exactly barb! esp when it also comes to vaccines and using any RX product. RX drug related interaction deaths are more common than they want us to think. The amount of meds that some people are on, it fills their plate! Half of them are to counteract the side effects of the other pills.. so you’ve got a domino effect of the amount of pills, all with their own side effects.
Oh sweet Jesus! A vaccine denier. Met anyone with smallpox lately? Better still, polio – only still endemic in areas without vaccination programs…
No, but I have 2 autistic cousins and an autistic kid in living in the house to my left as well as the one to my right. Talk to the parents sometime and ask them about the the onset of autism following vaccinations. It is chilling to say the least! Does the idea of injecting thymersol (aka mercury) into your bloodstream strike you as risky? I’ll take my chances with polio and smallpox.
Jono: my grandmother had smallpox when she gave birth to my father! She spent a few days in the hospital but went on to live a very healthy life till she was 82.
Our pediatrician stopped vaccinating his own children when he witnessed neurological damage after vaccinating his third child. I was able to sit and have a frank discussion with him about the what ifs. He was very confident that any diseases contracted could be handled with a combination of modern medicine, homeopathics, herbal medicine, magnetic therapy and so on.
There will always be vulnerable people who will get sick and die but the solution lies in health building rather than herd immunity.
This confusion around Autism is aggravating. The reason that they get linked so often is that Autism is diagnosable around the same time as the First year shots. There are few things studied more than Immunizations (excepting the Flu Vaccine, which I openly oppose). I talked to my Vaccine nurse frankly about it when I was getting some Immunizations before my trip to the Philippines. I asked about the Autism link, heavy metals, and all this other mumbo jumbo that media/scare tactics would have you believe.
All the “free people” not vaccinating their children is leading to risk. Tetanus alone is enough to justify the risk. As a kid that stepped on his fair share of nails as a kid, building forts, etc, I will immunize my children. If you watched a child’s muscles spasm so hard they break bones, tear muscles, and cause difficulty eating/breathing, I am sure you would stick your kid yourself.
Venita that goes right along with what our chiropractor told us the other day. He was hosting a health and vitality seminar and was talking about the leading causes of death. 1 is heart disease 2 is cancer and 3 is doctor misdiagnosis and mis-treatment of symptoms. Then he went on to say that only about 15% of these cases are reported so if 100% of these cases were reported it would be more than heart disease and cancer combined! Very scary if true!
Your ranting against vaccines is a danger to society.
And the cholesterol myth, tho it is approached, is not tackled head on; low cholesterol does not protect against disease.
I think the big problem these days about eating healthy really comes down to… no one uses their stoves anymore to cook healthy food. Everybody wants express! Meaning eating out most of the time… just saying.
Great article!
What always amazes me is the amount of liquids people drink DURING meals. You cannot sit in a restaurant without a drink – be it a glass of water or wine. When I started controlling my drinking, i.e. water/tea before or at least half an hour after a meal, I felt much better and lost weight quickly. I am wondering – are there any studies done about the effects of drinking during meals?
Maria,
You are on the right path.
By drinking during a meal, you are limiting the effectiveness of the digestive enzymes.
Good job!
http://www.mayoclinic.com/health/digestion/AN01776
Maria, you are hurting your digestion and increasing your odds at constipation by not drinking water with your meals. Given, that’s only the researched opinion of Michael F. Picco, M.D. who is board certified in internal medicine and gastroenterology, an assistant professor of medicine at College of Medicine, Mayo Clinic, and a consultant in gastroenterology at Mayo Clinic in Florida.
But I’d be curious to see rigorous scientific studios pointing out something different.
For those of us who suffer from IBS, this is very good advice. Also, just because someone has an MD or RD behind their name does not mean they are giving good advice. I’ve had great doctors and I’ve had bad ones (like the one who prescribed a med that contained ingredients that his office had diagnosed me as being allergic to). Yes, we need lots of water, but it doesn’t need to be with meals.
I have IBS too, is there any advice you can give me?
Look into what foods can cause IBS. For instance, a gluten sensitivity is a leading cause of IBS.
I only take sips of water with meals if I need to since I don’t want to dilute digestive enzymes. I drink lots of water in between meals which seems to work for me just fine.
I don’t really trust the Mayo Clinic anymore. Not only did they completely fail to identify my somewhat-obscure disease when I made the trip out there, but from recent readings I’ve seen they endorse acupuncture and a few other odd pseudosciences. I don’t think the Mayo Clinic title alone gives much weight now, and I agree with the comment about M.D. or R.D. not making a source reliable as well.
This is a common logical fallacy called “argument from authority.” This basically means that if someone in an authority position said it, it must be true. We all fall into this one often, and it can be very difficult to determine which scientific minds to trust. But we must always strive to find the facts.
(side note, saw in one of the comments above the phrase “true fact.” Lovely, that one – lol)
What’s the matter with acupuncture? I would trust my acupuncturist with 95% of my issues and symptoms over my M.D. physicians don’t give Jack shit about prevention, it’s all about racking up your bills with treatment visits.
Non-Western medicines will always seem strange to someone with a background only revolving around biomedicine. The concept that is difficult to grasp is that non-Western medicines focus on the body and the mind as one inseperable unit. Thus, they treet both psychological and physiological distress in a similar manner. What a lot of people don’t take into account about any form of health practice is that much of it revolves around the doctor-patient relationship and a belief by the patient that the treatment will work. Hypnosis and mental healing play a crucial role, even in biomedicine, and it’s a role that works even without our direct acknowledgement of it.
Of course, you’re right about “authority figures” not always have accurate information. Part of the experience of life is only being able to make your best guest. Of course, a doctor’s advice is typically going to be more beneficial than your neighbors when it comes to the internal functioning of the human body, but this will not always be the case.
I think Maria said controlled intake of water, not totally with out water… just saying..
Why? Can’t the enzymes navigate in liquid?
Why yes, in fact, if you look into ancient Chinese Medical practices, it is not advised to drink during meals, unless the beverage is warm, such as tea.
Another logical fallacy here – can’t remember the name of it offhand, but in basic terms: “if it’s old it must be true.”
Science has advanced over the years, we are always performing new studies and learning new things. It always baffles me when people say things like this as if they are relevant.
In some ancient tribes, people with any kind of medical problem were left behind during migration to die because the tribe couldn’t take care of them. Ancient practice!
Hi Maria,
I have searched for studies regarding water intake during meals. I used to also avoid drinking during meals until I found out that water is actually needed for digestion. It helps with the production of gastric secretions and bicarbonate in the small intestine. These are very important for proper digestion.
If not drinking water is helping you, I would be suspicious of inadequate hydrochloric acid production. You can get that tested. A zinc deficiency can cause low HCl production, which is worth doing because low HCl can lead to stomach ulcers via H. Pylori infection. Not chewing food thoroughly plays a huge role in improper digestion.
Usually, I recommend to people that they drink a glass of water 1/2 hour before their meal and take digestive enzymes if they are having digestion problems. Then I suggest drinking during meals as well. If hydrochloric acid is low, then there are supplements that can help. You don’t want to increase HCl if it is sufficient.
Get it tested. The one study that I did find, found that drinking water with meals has no detrimental effects: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2124796/
IMHO if you’re getting enough water during the day, this should not be an issue. I’m fairly certain, using logic, that our pre-civilized ancestors didn’t have a “skin” full of water with each meal. No one can know for sure, which I why I use logic, but everything I’ve read suggests that not drinking water “during” the meal is better than drinking water. Not only does it do everything the others mentioned, but in greater amounts it fools your stomach into thinking you’re fuller than you are, and you might not eat as much as you should. In turn, this makes you “cheat” or snack later on.
Just make sure you’re getting enough water during the day and all should be good.
It depends what you eat. Unprocessed foods are full of water. Flour isn’t. Only drink if your thirsty, or have a small cup of tea or coffee (without milk) with a meal if you want to reduce iron uptake, or fruit or a little juice if you want to increase it.
Our pre-civilised ancestors typically had a life expectancy in the mid-40s.
That’s because of high infant mortality, not because of a short adult lifespan. Those that made it to adulthood didn’t live quite as long as we do, but longer than the 30s/40s typically touted.
A family of 10 (2 adults plus 8 kids) with 4 kids that die at, say, age 2 and the rest living to age 60 will have an average life expectancy of just under 37 years (do the math to see for yourself).
Infant mortality AND the invention of antibiotics.
What I wonder about is the “common knowledge” that when you feel hungry, more often than not your body is actually in need of water and your mind can’t tell the difference. Seems a bit odd that a feeling of biological need could be misinterpreted so grossly before it even reaches the conscious mind.
Well said! This is an excellent article, and mirrors things that I talk about on my blog and to my friends about ALL the time. (My wheat-free food blog is http://ggiswheatfree.wordpress.com )
While my family eats with all of these points in mind (and skips processed foods), the thing that made the biggest difference in our health was omitting wheat and drastically reducing (if not omitting) sugars. I think the vast majority of people benefit from removing wheat (and most grains) due the the serious inflammatory effects (think joint pain, chronic headaches, acid reflux, and visceral abdominal fat) as well as the auto-immune responses and digestive irritation.
Nice job summing this up clearly; It can be difficult to argue against “conventional wisdom” in a brief way because it’s been so widely accepted (despite the fact that it is deeply flawed and in many cases, the opposite of truth in nutrition.) I’ll definitely be sharing this, and please keep up the good job spreading the word and the knowledge that can help people to regain health through an understanding of what is true, and what is propaganda (or simply bad science.)
This is in line with what I intuitively knew all along. We are not designed to eat most of what we are fed. Whenever I see well intentioned families feeding bread to water fowl at parks my heart goes out to the birds!!! I am a bit of a carnivore and I understand meat production takes more of a toll on the environment than vegetarianism and I try to make up for it other ways – strict water conservation, minimize fossil fuel consumption, never waste resources, (including food) etc.
I disagree with your premise. Factory farming meat animals takes more an environmental chunk that factory grain and/or vegetable farming, but they’re all terrible. It’s like saying breast cancer is better than colon cancer because we can detect it earlier.
Traditional farming involves a symbiosis of animal and vegetable life; you can’t have one without the other and together if compensates for and even alleviates environmental degradation.
Yes, please add me – this is great information!
Are you a nutritionist? This is the first time I came to this site, but it seems like telling people, “gluten consumption has also been associated with schizophrenia and cerebellar ataxia, both serious disorders of the brain,” might be creating a new myth and do more harm than good. You’re essentially saying eating bread can lead to schizophrenia.
John, regardless of credentials, the claim that gluten leads to serious illness is sourced. Gunnar is not just flying off the handle and making claims, willy-nilly. The science-based evidence is listed in blue next to each claim made in this article, and is in “hyperlink” format. If you click on it, it will take you to the source where the information was gleaned. Eating bread CAN cause serious illness, and it posseses very little nutrition to justify human consumption. Choose vegetables, fruits, nuts and seeds, for carb intake that is slower fuel, without all the baggage. Your body will thank you :)
I’m with you, Tiff.
Just FYI the article is about Celiac disease and Schizophrenia not simply gluten. Just because there is a documented source doesn’t mean it completely correlates so John has a point. You still have to read the source. Withdrawal of gluten in a certain subset of already Schizophrenic patients reduced their symptoms but no one was diagnosed with Schizophrenia by eating gluten. Big difference.
Although the second article seems to make a more direct correlation with Cerebellar Ataxia and Celiac, but that’s just the summary ; )
Great point. Also, I’d like to see several studies before stating there is a direct cause or even a link between gluten and schizophrenia. Just because one study finds something to be true, doesn’t mean future studies will find the same. For results to be truly considered “a fact” I believe a study must be replicated with similar results several times, ideally by multiple researchers.
To prove gluten is even part of a cause of schizophrenia, you’d have to follow a group of gluten-eaters and low/never-ate-gluten eaters over a long period of time and compare mental health diagnoses some 30-40 years down the road. People can’t take one study and apply it with a wide brush to a whole group.
Obviously the author of this article isn’t going to link and list every single study that has ever been done on the subject. There are plenty of articles that have linked schizophrenia to gluten, but not one that I have read says that it is directly caused by gluten and neither did the author of this article. Everyone, make sure that you read things clearly before you start telling someone that he/she is wrong and being irresponsible. Close reading is a very important skill that is sadly lacking in many individuals.
Studies are now showing that it is in fact the genetically modified protein, gliadin, that was added to wheat back in the 70′s that is actually causing a lot of the problems many people have when eating wheat today. Take notice, I said a lot of the problems, not all of them. The point is, GMO’s are far more dangerous than they want to admit to and it’s wrecking havoc on people’s health!
Although I can see all the points made… however, just because there is “documentation” to back it up, I’ve learned in my stats classes that you can make numbers and findings “support” anything you want. You have to be careful what the “source” is…. otherwise it’s just another myth for some more gullible folks.
My body certainly thanked me for giving up gluten. I started sleeping better immediately and had more energy and mental clarity. I found it was a trigger food for me that caused intense heartburn and bloating. There is much truth to the gluten issue for me personally, and I know several others who also found great improvements when giving it up.
Hey John! Something you might be interested in looking into is called “Gut and Psychology Syndrome” or GAPS. Gluten is one of the contributing factors to “GAPS patients” having the difficulties they do, though not the only factor, of course. You can read more about it here: http://www.gaps.me/?page_id=20
Hope that helps!
There are studies being conducted to determine the links between illnesses like schizophrenia and gluten. (http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0447.2005.00687.x/abstract;jsessionid=12A7DC4873A60E32D300D3BE172399D9.d03t02?deniedAccessCustomisedMessage=&userIsAuthenticated=false)
It’s a case where not all schizophrenia is caused by gluten, but gluten CAN cause mental illness, seizures, depression… there’s a laundry list. A friend of mine became partially paralyzed, had lost all fine motor control, and was continuing to fall more an more ill. The doctors had no clue what was wrong. He cut out gluten and while he did not go all the way back to normal (retains some muscle tremors and fine motor is not what it once was) he has essentially reversed his condition.
I’m gluten and casein intolerant. Aside from the horrid gastrointestinal symptoms, there was fatigue, numbness and shooting nerve pain (B12 deficiency) and a number of other disparate symptoms. In the case of gluten grains, intolerant individuals’ bodies end up in a constant state of inflammation which is one precursor to cancer and other autoimmune diseases.
I’m a medicinal chemist, and the more I read, the more I realized how very flawed the nutritional information we are taught is. This article is on the money. I still think “everything in moderation” is a good motto, but that also involves re-educating ourselves on what “moderation” is.
Gluten has been associated with schizophrenia and ataxia. Search on pubmed and you’ll find the research abstracts.
I agree with you. Schizophrenia affects less than 1% of the population. I would love to see this guy place these patients on a gluten free diet. Nice hyperbole statement. The general public still thinks schizophrenia is like a ‘double personality.’ Not a fan of this writers comprehension of journal articles and conveying them to the general public. Spreading ignorance makes my job as an ER nurse more difficult. I enjoyed this article until this statement. No credibility.
I would say that you need to do a lot more research on these topics before you say he is wrong. You would be part of the Mainstream medical professionals that he is talking about.
John et al. Gluten consumption by celiacs ( and gluten intolerance) can cause up to about 225 misc symptom/ ailments/ reactions. It is most certain that schizophrenia is one of them. This is the belief and proven by traditional and non – traditional practitioners alike. This is not misinformation at all. Quite the opposite. Very informative.
Joy, Schizophrenia is not a symptom, reaction or simple ailment. It’s an extremely complex disease, with a cluster of symptoms which differ from patient to patient. I can guarantee you that it’s not ‘proven’, and to say that symptoms are reduced on a GF diet does not indicate causality. It does suggest that further research is warranted.
Josephina is on the right track here. According to the latest research, schizophrenia is multi-factorial in origin. An individual’s schizophrenia could be related to gluten or other chemical/ food intolerance – such as artificial coloring – with other factors contributing such as genome anomaly (both heritable and spontaneous mutation) or physical brain injury. The cluster of symptoms which differ from patient to patient is indicative of the multifactorial nature.
I completely agree with you John. I greatly dislike reading articles like this where people refer to studies but don’t actually site them. For every study you find there are just as many studies contradicting them. The fact is, everyones bodies are different, and everyone processes food differently. I personally don’t believe that doing a “study” on 100 people, hell even 1000 people, is a good measurement of how something will effect society as a whole. In a couple years I’m sure there will be studies showing that everything this person wrote about in this article was wrong too. No one knows your body like you. Pay attention to how you feel after you eat something. If it bothers you, don’t eat it again. Plain and simple.
Well-said, best comment here! And maybe the only accurate one . . .
@John, there are studies that do relate the consumption of gluten-containing grains to brain disorders including the ones mentioned here, as well as ADHD. The book, “Wheat Belly” by Dr. William Davis touches on this topic and it is covered on his Wheat Belly blog as well. You can also find more information on the research site, http://www.greenmedinfo.com.
I don’t think that saying “eating bread can lead to schizophrenia” is quite accurate; however, the consumption of grains can exacerbate the symptoms and severity of those suffering from schizophrenia (look it up.) It is also believed that high-carb diets can lead to dementia according to some studies, as dementia is now being evaluated as to whether it is actually a “type 3″ diabetes.
To ask whether the author is a nutritionist is an interesting question, as MOST (not all) nutritionists are among those guilty of spreading this MIS-information as fact, because it is what they have been taught. If you dig deeper into the topic of gluten sensitivity and its effects on our bodies (including our minds) you might be surprised at what you find.
I agree with John there are some claims here that could do harm. You say “gluten consumption has also been associated with schizophrenia” but the reference you use to does not support this. I’m not sure you even bothered to read the title let alone the whole article. If you follow the link, it’s titled, “The gluten connection: the association between schizophrenia and coeliac disease”. So the article is suggesting a link between schizophrenia and coeliac disease. Not between schizophrenia and eating gluten. That’s completely different to what you said. Oops. (And just to cover my back here no eating gluten does not cause coeliac disease).
There’s a lot of other problems in this article.
I said gluten consumption has been associated with schizophrenia. There are a lot more papers on this, if I were to include every reference for everything then this article would have looked very cluttered.
Coeliac disease is caused by an immune reaction to gluten (or in fact, a component of gluten called gliadin).
http://en.wikipedia.org/wiki/Coeliac_disease
Some more papers on gluten and schizophrenia (I said “associated” not “caused”).
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2856786/
http://www.ncbi.nlm.nih.gov/pubmed/7772650/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC344262/
http://www.ncbi.nlm.nih.gov/pubmed/20471632
P.S. Great article by psychiatrist Emily Deans M.D. about schizophrenia – lots of references in it: http://www.psychologytoday.com/blog/evolutionary-psychiatry/201103/wheat-and-schizophrenia-0
Could it be the yeast in the breads that are causing the intolerance? In India they eat Flatbread & in Mexico, they eat Tortillas, etc. We eat leavened bread in the U.S…. In the Bible, everyone eats unleavened breads. The only reason why I am mentioning this is that they are quoting ancient facts. What if this is really the problem.. the yeast in our guts?
In the Bible the Jews set themselves apart by eating bread for seven days. They had yeast in the house before that and after that, although you should probably think about sourdough and not yeast from the grocery store.
Some years ago I read a book by an Australian doctor who studied the link between gluten intolerance and schizophrenic disorders. He charted how the two conditions occur within family trees but not necessarily in the same individual. This indicates that wheat is not the cause but that the conditions ride on the same gene.
Are you familiar with the work of Dr Natasha Campbell McBride? She deals with the subject of diet and schizophrenia in this book:
http://www.amazon.com/Psychology-Syndrome-D-D-D-H-D-Schizophrenia/dp/0954852028/ref=sr_1_1?s=books&ie=UTF8&qid=1360961680&sr=1-1&keywords=gut+and+psychology+syndrome+by+dr.+natasha+campbell-mcbride
& once upon a time everyone thought the Earth was flat…. It’s amazing how so many people can get it so wrong for so long…. I wonder what % of doctors practicing currently would be aware of these issues???
Way too many. LOL.
They only recently confirmed that gluten intolerance/sensitivity is “real”. Patients would test negative for Celiacs but complain of the same symptoms. It turns out that the immune system is highly complex and reaction to gliadin is highly individualistic. People who respond through IgA (there’s IgG, IgA, IgM, IgE) develop Celiacs when the reaction triggers antibody formation against “self”.
The “acquired” immunity arm of the immune system seems to end up as autoimmunity. The “innate” immunity conveys intolerance/sensitivity. The symptoms are no less severe, but the the type of internal damage differs. In face, the intolerant individual may be more sensitive than the Celiac patient.
I’ve seen multiple doctors, but very few know much about Celiacs, nutrition, vitamins, etc. My children’s pediatrician told me that the information she learned in school is totally different from current info and that changes regularly.
The sad thing is that it is often up to the patient to learn this on their own.
Have you looked into the “Eat Right 4 Your Type” theories by PJ D’Adamo at all?
Wow Kris good job man, impressed! About time, because …the Truth…shall set you FREE!!! :-)
Mark
You left soy off the list. That is definitely number 12.
My kids and I have been drinking So Nice Organic Milk for 10 years now!!! Because we are all lactose intolerant. Is that bad and what could be the negative effect?
Have you tried Almond Milk? Delicious.
Soy milk is bad news. Especially for children. There is estrogen in the soy plant and this causes early puberty for girls and sterility for boys. I have to get my son tested when he is 18. I brought them both to the Childrens Hospital and this is the info they told me.
In order to digest lactose you need the enzyme lactase, which is naturally occurring in dairy milk, until it is pasteurized. Have you tried raw milk?
Whenever I drank pasteurized milk, such as in a cappuccino in a coffee shop, I would get serious bloating and accompanying gas. I can drink a pint of raw milk in one sitting without any discomfort or symptoms.
Most alternative milks are seriously laden with extras, including sugars, to make them palatable. If you are just looking for a refreshment, have you tried kombucha or water kefir?
Growing up on a dairy farm, all 11 of us drank unpasteurized milk. My mother never breast fed any of us and who could blame her with having 11 children but my point to the raw milk is that none of us ever suffered from ear infections etc. and all the things that they like to tell you that can go wrong drinking unpasteurized milk.
To Caro and others:
I have been mostly vegan my whole life. we used soy milk but not a lot of other soy products and we eat mostly whole foods or home processed foods. I would say there is always the possibility of becoming allergic to soy or worse, but I wouldn’t stop using it entirely…. read on…
I would definitely say that using soy milk regularly is more negative than good seeing that soy bi-products are in almost everything processed. But keep in mind that making your own plant based “milk” is very easy and a good way to get a lot of nutrients besides. Kinda like juicing veggies. All you need is a blender and cheese clothe for making plant “milk”! Look it up.
A few “milks” besides soy that I keep around are hemp, almond, rice, quinoa and oat milk just to switch it up a bit.
There is no reason to be scared of the whole plant. It’s the bi-products that are scary when consumed in everything we eat. Whole grain wheat, whole cooked soybeans, whole corn– that stuff is good and where you get your nutrients. It’s when they take it apart down to the chemicals in each whole plant part that is not so good. They also do this with Cow Milk. It too is in almost everything. Lactic acid (a milk derivative) is even in some olives! If you can, get a hold of the documentaries, FORKS OVER KNIVES and GOT THE FACTS ON MILK. Some really cool research on whole foods and the dairy myth.
BOTTOM LINE: When in doubt, always choose whole foods, regardless if it’s animal or plant.
Great article. How about these 2 myths: Raw milk will kill you myth. Red meat will kill you myth. Thanks!
Regarding all of the above, 1000% correct!
Kris,
I have become a big fan of your work over the past few months. As I was diagnosed as pre-diabetic, I switched to a low-carb (and low sugar) lifestyle. While I have restarted exercising, I believe this change alone has allowed me to lose 20-30 pounts. I find myself eating less as I am not hungry all the time. Thanks for the valuable information you provide!
So true. Bring on the bacon and eggs! ;)
Completely spot on! I spent a month in Sweden with LCHF guru, Monique Forslund from Lifezone blog….and cut out carbs. Not only did I lose 5kgs, my hair, nails, skin AND energy levels have improved dramatically. I feel completely amazing!
Great article would love to have it more expanded.
Zach, I agree, this is an excellent article. It’s time these myths die the death they so richly deserve.
Not trying to steal the author’s thunder, but the book “Don’t Die Early” covers most of these points in additional detail. Tom Naughton, the creator of the documentary “Fat Head,” reviewed “Don’t Die Early” favorably on his Fat Head blog.
Full disclosure: I’m the author of “Don’t Die Early.”
Tom Naughton’s blog is great and his film Fathead is terrific!!
I support the lady who mentioned Dr Davis’ book Wheat Belly (also reviewed and supporte on Naughton’s blog). Wheat Belly points out the change in wheat and that the gliadin plus several other elements in modern wheat is responsible for a lot of conditions affecting people . such as dementia, diabetes, asthma, IBS etc.
I went off wheat last year and my asthma has improved. I still have some allergens but the imrovement has been a great relief.
Fantastic information. I agree that myths about soy, raw milk and red meat should also be included.
While I agree with the vast majority of what you say, I think it’s important to make clear that completely cutting Carbs out of the diet is extremely dangerous. It is important for readers to know the difference between carbs and grains. A low grain diet is wonderful, especially because of all the added sugars in bread nowadays, however, cutting out fruits and vegetables is far from healthy.
Also I do not agree with your claims about sugar. I agree added sugar is not good for people, however this is where people need to be informed that there are many kinds of sugar out there, the most common being Sucrose (table sugar). All of these sugars however are converted to GLUCOSE in the liver, not fat.
Like I said earlier though, I agree with the vast majority of your post, and overall great article.
I want to second your objection. It’s a difficult topic to discuss quickly, as this article is doing, because both sides tend to overgeneralize. VLC diets can be dangerous. They can be useful as a therapeutic (which is to say, to treat a specific disease) diet, say for seizures, but it’s very difficult to balance properly. Convention medicine sees this as says “See? Low-carb is bad for you”, like there isn’t a difference between <50g and 100-150g. Low carb people see the obvious fallacy in convention medicine, but then get caught into the circle of "if less is good then none must be better", which is just as ridiculous.
Going zero carb is like trying to eat no omega 6's because only omega 3's are "good", as if the reason they're good isn't that that's the side off balance. I can already predict the diseases that would come from a deficiency in omega 3's.
Everything sweet or starchy ends up as sugar in the end. It's about not eating isolated nutrients, whether sugar or omega 3 sups, or vitamin D, or protein. It's all meant to work together, so eat it together.
Kyle, check out the biochemistry of Fructose metabolism – have you seen the “Sugar the Bitter Truth” video of lecture by Dr Robert Lustig? Google it and have a watch – excellent value…. gives some very good background to how such widespread myths which are taking such a terrible toll on the health of the “modern world” could be propagated…
I’m sorry I think I’m on a different kind of subject opposed to you, and Merrylegs… natural fructose in the amounts found in fruit and a natural diet are not bad and will not cause you to retain fat, however added fructose in things such as sweeteners I completely agree with. I also am looking at this from a performance point of view (being focused on sports nutrition) as opposed to just health, in either case though I agree added fructose, especially in the amounts that it is added is a problem.
Kyle, I see what you are saying if you are coming from a sports nutrition perspective, but keep in mind that athletes have rather different metabolic requirements to regular people who don’t spend the majority of their time exercising and using up that glucose. Where does the excess glucose get stored by people who aren’t able to use it straight away for energy? It gets stored as fat.
You seem to have forgotten that rather important part of carbohydrate metabolism… Also, according to Dr Mercola, in contrast to other sugars which are, as you said, converted to glucose by the liver, “fructose is turned into free fatty acids (FFAs), VLDL (the damaging form of cholesterol), and triglycerides, which get stored as fat. The fatty acids created during fructose metabolism accumulate as fat droplets in your liver and skeletal muscle tissues, causing insulin resistance and non-alcoholic fatty liver disease (NAFLD). Insulin resistance progresses to metabolic syndrome and type II diabetes.”
I understand what you are saying about added fructose being such a problem, but please understand that for a lot of people, regular old fruit can be just as detrimental. I am insulin resistant and most fruit is simply too high in sugar for me, and if I eat it in any kind of regular quantity, I will end up with Type 2 Diabetes, it’s as simple as that.
The problem with making an assumption like “natural fructose in the amounts found in fruit and a natural diet are not bad and will not cause you to retain fat”, is that uneducated people take that to mean they can eat as much fruit as they want because it’s “natural”, and there will be no consequences, when in actual fact, that is just not true. I would recommend you read this article http://articles.mercola.com/sites/articles/archive/2011/10/14/why-this-sugar-make-you-and-most-others-fat.aspx. There are also more articles on fruit specifically if you care to look for them.
Jasmin, apart from the specific case of Fructose metabolism (in the Liver) contributing to fat its otherwise pretty much down to Insulin, correct? More Insulin in the bloodstream (eg. by eating Carbs –> Glucose) stimulates Fatty Acids to be shunted inside Fat cells for storage (Triglycerides), whereas when the blood is low in Insulin it releases the FA’s back into the bloodstream which can then be burnt up etc., correct?? I understand that a big reason for low Carb/high Fat/Protein diets working to lose weight is that by reducing the Carbs and replacing with the F/P we basically have less Insulin in the blood, hence more fat Release vs. fat Storage, correct??
Excellent article. I saw the linked on PaleoDocs. Totally awesome. Agree that soy should be #12. Maybe something on Vit D, like get some sun and one on exercise, like less cardio and more high Intensity.
Well Done!!
Why less cardio? I find that concept very interesting…
More intensity creates EPOC (Excess Post-Exercise Oxygen Consumption), whereas steady-state cardio doesn’t. Wikipedia actually has a good summary, including this: “EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place.”
and
“The EPOC effect is greatest soon after the exercise is completed and decays to a lower level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours. Another study, specifically designed to test whether the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effects existed up to the 38 hour post-exercise measurement.”
Well being an Exercise Physiologist I know my EPOC, and your claims, that cardio doesn’t bring it on…clearly you’ve never done a basic Physiology lab. Also the fact that your body is utilizing FFA’s as fuel has absolutely nothing to do with weight loss, you get more ATP from burning fat so you get more energy thus burn less of them opposed to glucose and muscle glycogen, which provide much less ATP but are used quicker.
Also the whole idea of EPOC is Post-exercise OXYGEN consumption. Lifting is not an oxidative activity…if you believe it is you need to go study up on your energy pathways, as most of it is done through the PhosphoCreatine (PCr) system, as well as through Glycolysis, specifically anaerobic glycolysis.
So will you explain why all the fitness articles are promoting high-intensity short-duration exercise over steady-state cardio for fat burning and muscle strengthening? I want to know, I’m not being facetious. And please don’t condescend in your reply; that’s not helpful. Your first comment was misleading. Saying you’re an exercise physiologist up front is better than saying “Why less cardio? I find that concept very interesting…” I truly wanted to be helpful, but now wonder if your comment was just bait.
@Lola, most of the articles promoting this aren’t scientific journals/articles, but rather popular news/media outlets. Sorry for seeming condescending earlier, and my question was bait, because this is an article on common misconceptions and that is a major one. So I find it important to understand why people are believing this.
But in regards to the idea of fat burning and muscle strengthening, a person burns more fat/triglycerides in low impact exercises such as at rest and walking, however this does not cause weight loss. High intensity exercise actually causes the body to burn more glucose, originally in the form of muscle glycogen, but then from blood glucose. As blood glucose decreases this causes a need to increase it, causing fat to be broken down in the liver into glucose. The main reason steady-state cardio doesn’t burn as much fat during exercise is because of blood redirection, etc.
Currently the most beneficial form of exercise to inducing weight loss is interval training, which incorporates high intensity as well as lower. Overall the thing is burning the calories, increasing muscle mass will help keep them constantly burning, while increasing endurance will help blood transport.
But cardio training has many more beneficial effects than just weight loss, as does resistance training. Sorry for the long response, some of my facts may be off, it’s a busy day :)
Both high-intensity, short-duration and moderate-intensity, long-duration exercises have health benefits. I don’t think you can prove increasing one and decreasing the other is going to be more beneficial. It depends on what works for an individual.
http://www.marksdailyapple.com/case-against-cardio/ :)
Your list is spot on! Excellent summary!
Wonderful info! I have a GI disease, would love more info. I’ve been trying more natural things to try to help it…
Awesome read, thank you. I have been living low carb and sugar free for 6 months and feel better physically and mentally.
@Kyle – the fructose component of sugar is converted by the liver to fat. I suggest you take a look at the work of Dr. Lustig and David Gillespie (among others) on the dangers of fructose.
If you consume anything in extremely large amounts it will be converted to fat, that’s the body’s way of storing energy… by saying that fructose specifically gets stored as fat is insane, if it is not needed (as is often the case) then yes, but to say that the only thing that happens to fructose is that it is converted to fat is just asinine and goes against everything known to the nutrition world
The current research states that humans unlike the great apes may not even be able to metabolize fructose. I don’t know if this is relevant to the article, but a new interesting idea that has come about.
Good article Kris! One thing that gets overlooked in fructose discussions is that it is important for the body during exercise as a secondary fuel source. Cyclists who receive an iso-caloric solution of glucose+fructose will outperform cyclists who receive glucose alone, indicating that the body can utilize 2 CHO fuel sources better than 1, just glucose. While we all need to exercise more and watch our overall sugar content, I haven’t seen any research that humans aren’t meant to have fructose at all.
Kyle, while fructose can be converted to glucose, the liver is the only organ that can do this and store it as glycogen. So once liver glycogen is full, fructose will get made it to palmitic acid then vldl’s. Also fructose is seven times more reactive than glucose. Limiting fruit and sugar intake for everyone is not a bad idea. Athletes would do better eating starch because it does not preferentially fill the liver.
Kyle, as quoted in my previous reply to one of your comments, with a link to the source of info, fructose actually does get converted straight to fat (or fatty acids to be precise). It is metabolised differently to other sugars, and badly at that, which may support @lperlitta’s comment above, though I can not attest to the veracity of this particular claim. It may not make sense to you based on your understanding of “conventional wisdom”, but that is exactly what we are trying to overcome here. There is a lot of information on the subject that is not hard to find…
Jasmin,
You quoted some misleading information from that article. It is true that all cells can metabolize glucose, and that the liver must metabolize fructose. However, both glucose and fructose go through glycolysis, which produces pyruvate. Pyruvate either gets converted to ATP (energy), stored as fat via Acetyl CoA, or converted back to glucose.
The difference is they enter glycolysis at different stages. The main regulatory enzyme in glycolysis is PFK – if it senses too much energy (citrate, ATP) it does not convert to pyruvate and sends the reaction back to glucose and into the blood for other cells. The problem with fructose is it comes into glycolysis under PFK as DHAP and G3P, so the regulation is not as tight (glucose also breaks down to DHAP and G3P, after PFK).
The result is too much pyruvate, which gets converted to Acetyl CoA, which under high insulin and low activity will get converted to fatty acids. However, you can apply this last statement to glucose and protein as well. The issue is not that fructose gets immediately converted to fatty acids (there is no enzyme linking fructose to fatty acids), but that it alters the regulation, so Kyle’s statement above is correct.
Related to above, fructose is recommended to athletes with glucose since it maximizes absorption (GLUT2 vs. GLUT2 + GLUT5 transporters) and some studies show fructose superior over glucose in synthesizing glycogen. Since sugar (sucrose) and HFCS are each about 50% fructose, the simple takeway is limit them unless you’re doing some kind of activity that utilizes them.
Source: MS in Exercise and Sports nutrition, but a search on glycolysis and the biochemistry of fructose and pyruvate should validate.
Hmmm, I don’t think fruit is the problem if you’re overweight. I haven’t personally ever met anyone with a weight problem who bases their diet on fruits and veggies. Show me where they are?
Hi, that would be me, Leah. My mother was very anti-sugar. We grew up eating whole grains, fruit at every breakfast with whole grain cereal, fruit at every lunch and a salad and cooked vegetables at every dinner. No desserts, no fruit juices, no candy. I started getting fat right after puberty, yet never developed much of a sweet tooth. When I went to college there was very little meat to eat. Mostly grains and a salad bar. I skipped breakfast, ate an enormous salad with minimal to no dressing or any “fatty” toppings like cheese at lunch and dinner and ate as much or often much less than my skinny friends of whatever else was being offered. I got fatter.
5 years ago my roommate was diagnosed with “elevated” cholesterol. I doubled down on everything that was supposed to be healthy. All whole grains, upped our fruit and vegetable intake by several servings a day, cut out all cheese, all eggs, all meat but boneless, skinless chicken breasts. We ate nothing but whole grains. We gave up other things so we could afford all those organic fruits and vegetables. I learned how to make things like spaghetti taste edible without any fat, or any sausage/meat. The result of our 5 year experiment is that we both got fatter and fatter and fatter, slower, grumpy all the time and then mildly depressed and then deeply depressed, with a host of other minor health problems, including blood pressure going up, energy down to nothing, resting heart beats high and no change in our total cholesterol. Obligatory exercise did nothing.
After reading Gary Taubes’ Good Calories, Bad Calories (a long, scientifically based treatis about many of the things the author posts here) we turned our whole diet on its head. We eat nothing but animal products now, with the occasional vegetable or fruit as a side or treat. As a result I’ve lost 65 pounds in three months and my roommate 40. My resting heart beat went from 100bpm to 60. My blood pressure is fantastic. Our cholesterol is great. We have tons of energy. My roommate’s life-long skin problems have all cleared up. Our hair and nails are healthier. Two days in we stopped feeling depressed and haven’t had a “down” day in almost half a year. We’re rarely every grumpy anymore and no PMS. We have energy to burn every day and are no longer tired and unable to work. Every health benefit we saw we saw long before we saw any significant weight loss. We aren’t healthier because we’ve lost weight. We’re losing weight because we’re healthier. We’re both stronger and have more stamina, despite the fact that we stopped exercising when we started this diet.
We eat butter, eggs, bacon, steak, ground beef, ribs, hard cheeses, heavy cream, dark chocolate fresh pepperoni, some seafood, some chicken. I don’t touch a boneless, skinless chicken breast now unless I’ve stuffed it with cheese and baked it in butter. We occasionally eat some lettuce to wrap a burger in, or some blueberries or strawberries with cream if they’re in season.
I feel years younger, and what was killing me wasn’t Twinkies and Wonder Bread. It was whole grain Cheerios, whole wheat pasta, giant salads and 4 servings of fruit a day.
Why not explain that the soybean in its purest form is not evil but the US crop is the evil one?
Soy is safe when fermented, such as in soy sauce, natto, miso, tempeh, etc., but not otherwise. Additionally, it’s important to note that no culture in history has been eating soy in the amounts we do today. Soy is a pretty recent food, and in “ancient Asia” it was only really used as a condiment, and in small amounts at that.
Excellent article. Any follow ups with more topics or even more depth on this one alone would be awesome if you ever find the time to do that.
Shared this all over the place.
Thank you.
Good read.
Don’t know how much I agree with #3 about grains or #6 about many small meals. Carbs are part of a healthy diet, and if you don’t get enough of them from fruit or vegetables, then there’s nothing wrong with eating grains.
I’ve come to accept that my frequent eating will not boost my metabolism, but I think small, frequent meals have other benefits. I am never ravenous anymore, thus eliminating the chance that I will overeat. I am far less likely to binge or make unhealthy choices when I have prepared to eat a healthy snack every three hours.
I’m the opposite – I call eating six small meals a day, “Six opportunities to over-eat.” Similarly, my husband recently began spacing his meals out and eating only 3x/day. What he said, which I found astonishing, was this, “Before, I never felt hungry. Truly hungry, because I was eating frequently. I think it’s been years since I’ve truly felt hunger.”
Oy.
If you would stop eating grains, then you would stop requiring frequent meals. Your appetite will drop about 400 calories per day.
I have found this to be true – for me at least. I stopped eating bread (I know there is wheat in many foods) about two yrs ago and lost 30lbs and have kept it off so far – I exercise most days and also do not eat added sugar, salt, but lead a fairly normal life otherwise.
I am 70 and feel great, I am told I do not look 70 (my reply to this is “what is 70 supposed to look like?”) I think each body is individual and some can thrive on what does not suit others.
I feel I have found my own way of feeling good and that is the thing that we all should do.
Larry, sorry to tell you this but grains are poison. They contain lectins, protease inhibitors and phytates. All these anti nutrients make you less healthy. Also, there is no dietary need for carbohydrates. Yes it is true that your RBC’s and certain parts of the brain require glucose, but your body is more than capable of making this on its own. Grains are nothing but detrimental and should be the first thing to go when looking for a healthier lifestyle.
So you are in a ketonic state then with your absence of dietary carbohydrates? Tried exercising lately? Bet that went well with no stored glycogen.
An excellent point, Gabrielle. I have been a whole food/non-gluten/low carb nutritional lecturer 37 years now, and well Kris had points I did agree with, taking all carbs/grains out is skewed. I did it in 1988, and of course lost weight, thought I felt marvelous, and collapsed in a ketonic state… and had a “dent” in my right thigh where guess what happened!
The Paleo folks are right, processed/wheat carbs have been the bane of many of the health challenges and obesity in America. But the huge intake of meat (I doubt everyone eats/checks hormone free/antibiotic free/ etc.) is craziness! Bacon every day! WHY???? I am 64, in perfect health, don’t eat meats, because the thought of them sitting in my yards and yards colon for hours putrifying just seems rather condusive to disease/cancer, etc.
Milk/cheese is liquid hormones/antibiotics (up to 50 strains) and cause MUCOUS! When my clients quit dairy (NOT butter or eggs) they THRIVE! So I can see some of their points, but again, an extreme diet… why not just a healthy lifestyle, with balance. Whole foods, non gluten, unrefined sugars as much as possible, the right carbs/grains in very moderation, and see what ya get!
TY Kris for the basic overall, but I disagree with the heavy meat diet (brings you constantly to the acidic ph, instead of alkaline) and the dairy, and the lack of great grains/carbs in moderate amounts, but NEVER gluten. And it is celiac… on the spelling on your linking a mental disorder to gluten. TY Gabrielle.. sorry I got lengthy here!
Coeliac, actually.
Good article, no need for people to make it too complicated though – eat less crap, do more exercise.
The nutrition and diet industry is no better that the pharmaceutical industry for doing everything it can to maintain its income through repeat business and un-evidenced fads.
Celiac is the American spelling, coeliac is preferred in the U.K.
I exercised back when I ate nothing but whole grains, 7 servings of fruits and vegetables, skim milk, no fat but olive oil and nothing but boneless, skinless chicken breasts. I could barely get through 20 minutes on the elliptical. Felt like death, and afterward could only lay down until I could eat again. (I had my 1 measured cup of plain Cheerios, my half a cup of skim milk, my fruit and black, unsweetened coffee at breakfast. I shouldn’t need any more food till lunch, right?) I could walk one way to the big mall at the end of our street (about 1 mile), but could rarely walk back home. Usually took a bus or taxi, came home and collapsed so exhausted I could hardly walk from one room to another in the house. I’m 37.
Then I threw out all those carbs. I no longer exercise, but my muscle tone is great and my endurance is much better. Two days ago I made that same walk I just described. Haven’t done it in more than 2 months, but I managed 4 miles the long way to the mall, home again, out to a restaurant that was closed then backtracking to a different one and then home again. Wasn’t tired at all, or sore. I have extra energy now, so every once in a while I hop on the elliptical just to burn some. I can do 30 minutes easily without exhaustion and go back to normal life, when before I often couldn’t make it through my 20 and then had to lie down till the next meal. I’ve only been on the elliptical four or five times in the last few months, so I didn’t “work up” to this endurance. I just have it. I can lift heavier objects and hold heavy things longer, control a 60 pound dog a friend has with perfect ease, with one hand, for 40 minutes of training. I can swim laps for 40 minutes instead of 10 now, and still feel great afterward.
So, THAT’S how it’s going Gabrielle. You can keep your carbs. They’re useless junk.
I exercise much, much better without grains. My workouts are more intense, they last longer, and I’m less exhausted when I’m done. Without stored glycogen, I wonder where the energy is coming from? :)
Unbelievable how spot on all of this is, with easily grabbable references.
I agree with most of this, except for the nitty gritty about fructose etc.
I’m a qualified nutritionist about to further my study to become a dietitian. However, I’m increasingly becoming discouraged by the wave of chefs, personal trainers etc. jumping on the “clean eating” band wagon. What seems to be being forgotten is that we are all different in so many ways. Saying that one method of eating is how every single person should be eating seems naive & unfair.
It would be nice if these types of articles recognised that. Finding a method of eating that you are comfortable with physically, socially & psychologically is often a personal journey.
This is the best comment on the page.
Wow I agree, this is the best comment I have seen yet, I think having a wealth of information and making educated decisions is fantastic but lets not forget about balance in life, and individuality. As a Kinesiologist, Trainer and Physiotherapist I have seen time and time again that one path will not work for everyone. Each person needs to look at their goals, lifestyle and priorities and create a system which works for them.
Well written article with a lot of great points. I really enjoyed it. However, just a quick question on number 4: with a high protein diet, what about a possible risk of developing ketoacidosis or ketonuria? If a person is eating high protein, they are probably be eating low carbohydrates as well. Similar to what was seen with the Atkins diet and why it failed. I know that such occurrences usually happen with people who are diabetic or in starvation following such a diet, but my main question is simply this: Isn’t possible that a high protein diet could cause one of these issues which in turn would put a strain on the kidneys?
Ketonuria = ketones in the urine occurs in fasting or low carbohydrate eating, I haven’t seen it associated with protein per se? Diabetic Ketoacidosis requires high blood sugar levels and ketone levels in the blood (ketonemia) much higher than seen in fasting or low carb eating, and the low carbing rules out the high blood sugar component so DKA isn’t an issue with low carb eating in general. “Nutritional ketosis” is a search term that may help.
As a student who is studying to be a dietitian, I am extremely offended by the following quote of this article “There’s one thing that nutrition professionals have had remarkable success with… and that is demonizing incredibly healthy foods.” We are not taught to “demonize” any of the foods listed in your article.
As nutrition professionals, we are taught that most foods are good in moderation. For example the title “Saturated Fats are Bad for you” we learn that most saturated fats come from animals, which are necessary for growth and contain most of the fat soluble vitamins.
Although I agree with SOME of the topics of your article, the rest should be researched more. Anyone can deem themselves a “nutritionist.” Dietitians, in addition to taking many science classes, including biochemistry and physiological aspects of nutrition, also have to go through supervised practice. They are the best source for information about nutrition.
The problem with ‘moderation’ that nutrition professionals spout on and on about is that the concept is bullshit because it doesn’t work for a lot of the population. You, personally, might be able to have some potato chips in ‘moderation’ or some bread in ‘moderation’, but a lot of folks find carbohydrate addiction quite a crippling obstacle in life. It’s like telling an alcoholic that drinking in moderation is okay. No one in their right mind would recommend that because it can cause a relapse into damaging behavior. Why are addictive things like sugar and starch any different?
An exellent article of truth, unlike what we are spoon fed in the media. Nice to see such a wide variety of people commenting and adding their slant to things and having the courage to point out the truth also. Will share this post on the Gaps page I am a member of. Congrats again.
I would love to see the whole list so I can share it with those people that don’t believe me or understand why I eat exactly as you describe. I have not eaten wheat for years and am healthier now than ever before. Thanks for sharing.
Can you please tell me if stevia as a sugar substitute is bad for you or okay? I am diabetic, and I have quit using artificial sweeteners in my tea & coffee. I started using Stevia a couple of years ago, and am happy with the taste. I am concerned, though, about metabolic syndrome & whether this sweetener contributes to it. I want to know if I have to quit using any sweetening agent altogether in my coffee/tea. Thank you.
Stevia is a herb that helps to balance blood sugar and in general is great to use as a sweetener. There may be some negative effects for some people but Google this and you can find out more.
In general it is a good sweetener to use. I use it and have found no problems.
I was always told that drinking during a meal helped with the digestive process… that not drinking hindered it. My body has a really hard time processing gluten but I cannot afford to go gluten free… sometimes you cannot avoid it not matter what you do. I have a lot of physical disabilities too but will loose the ability to walk if I do not loose the excess weight. I’ve lost 15 kilos over the past 8 months by exercising, cutting out sugars/soda, eating portion sizes, cutting out snacks, and counting my calories. Is this not right? Is there something more I could be doing? A lot of this article is news to me… my nutritionalist hasn’t ever said anything on some of these topics. Any advice… I would appreciate opinions for medical persons.
We are a family of 6 and we are gluten free on one income. You can afford to be gluten free if you do not seek to replace gluten filled foods with a gluten free replacement. Instead of a gf hamburger bun, use a leaf of lettuce. Instead of a sandwich, eat some meat and cheese with fruit and vegetables on the side. It is not the real food that costs a lot of money, it is the gf replacements that cost a fortune. I’m sure this will also help with any weight you are needing/wanting to lose. :) Good luck on your journey!
I have actually been introduced to that just awhile ago how crazy I never thought of using something other than bread to make my sandwich or hamburger.
Thank you so much!
I can’t believe there was nothing about plain old milk and how putrid it is and how it actually *pulls* calcium out of your bones so that it can be digested. Hence why America is now leading in the Osteoporosis department. NOT winning!!
Thanks!
How about:
12: Low Salt Diets are Good For You.
This is horribly wrong. Low salt diets can lead to heartburn, bad digestion, and (recent studies suggest) heart disease. Salt your food to taste (and stop drinking soda with meals) and you’ll be amazed how quickly heartburn goes away. Why? Salt is sodium-chloride – NaCl. One of the key ingredients in stomach acid is hydrochloric acid – HCl. Hydrogen is everywhere in your system (we are like 90% water after all), but chloride? Not so much. So when you ingest salt you’re giving your body access to the chloride it needs for healthy stomach acid.
I agree with most of this except for one key part. You stated that there is no reason to “fear” cheese and butter. The truth is that dairy products affect our metabolism in a negative way, drain energy, and contribute to many diseases. Adult humans are not designed to ingest milk or milk products. Just look at the rest of the animal kingdom, we (humans) are the only ones that drinks milk beyond infancy…. as well as from a different animal. Beyond that, meat, fruits and vegetables, and a few good carbs (brown rice, potatoes, etc.) are what we should stick to.
“Just look at the rest of the animal kingdom, we (humans) are the only ones that drinks milk beyond infancy…. as well as from a different animal.”
The argument that we should not be doing something because no other animal does it is not a really good one. There are millions of things that we humans do that no other animal does, but that does not mean they are inherently bad for us.
Not saying that dairy is wonderful or anything like that, but that line of argument is not very strong.
Ben has a valid point, Sean. Dairy products have scientifically been linked to more negative effects than positive.
Don’t argue just to argue.
Painting whole food groups with a broad brush confuses the issues. You can’t just say “dairy” or “meat” and have it be meaningful. Soy milk is not the same as fermented soy sauce, organic raw milk is not the same as cooked hormone filled milk, and natural grass fed meat is not the same as a big mac.
We need to define our terms a bit more carefully, most “studies” are flawed because of this to the point of being irrelevant. Also, the animal kingdom does not consume Reishi mushrooms to boost chi and the immune system. I will however, continue to do so. Balance in all things.
Well said! Modern food processing has dramatically affected the quality of “whole” foods, rendering them synthetic versions with the same name (i.e. milk, cheese, meat) and harmful, as opposed to nourishing, effects. To be healthy we must consume foods that are in their natural state, or naturally fermented with microorganisms that have evolved with us on this planet over eons!
A man with a history of high cholesterol walks into a dietitians office and the dietitian tells him to limit his egg consumption. He already has enough produced in his body he doesn’t need dietary intake. So the man goes around telling his friends that if they are watching their cholesterol they shouldn’t eat eggs. Nutrition professionals are not always to blame, everyone thinks they can be a nutritionist now a days.
Modern hen eggs are bad for you because modern yellow corn is bad for you. Egg farmers feed yellow corn to hens because it contains lutein and zeaxanthin, those healthy eye vitamins you referred to. Lutein and zeaxanthin antibodies are responsible for increased rates of macular degeneration. 85% of autistic children have antibodies to lutein and zeaxanthin.
Do your research.
So what? That doesn’t mean crap. Just buy eggs from an organic or free-range source that doesn’t use corn to feed their chickens.
A well put together list!
I do agree with most of items; sugar is obviously a no go, oils are yuck, and grains can do some real damage. But many of the studies sourced in favor of many of the animal products need some closer inspection.
For instance, the A to Z study, 35 (as I happen to be familiar with this study) looked at the results people had with minimal help after reading each of the diet books. To be fair to the “Ornish” diet, almost none of the participants stayed on or even tried that diet in the first place. The few participants who did lost an average of 50 lbs. While the “Atkin’s” participants didn’t really follow their supposed diet either.
There is also a very important distinction that needs to be made when comparing high and low fat diets the resulting weight loss. Almost all studies in favor of fat consumption are done on participants with diabetes or obesity (related to diabetes). This is HIGHLY related to the results of almost all macro-nutrient studies and can have its participants broken down into a insulin “resistant” group and a insulin “sensitive” group. Individuals who have insulin resistance will find it very difficult to lose weight on a high-carb diet, while the reverse is true for the insulin sensitive group.
Also studies comparing high-carb to high-fat, need to take quality of food into consideration. Comparing grass fed beef to a loaf of gmo wheat bread…it’s obvious what is more nutritious.
What both the high-carb and the low-carb communities need to take into account is that we have a ketogentic bodily state and opposite state for a reason. During colder months humans had more fat options and very little carbohydrates to choose from, the body went into a starvation/fat burning mode. During the warmer months, when our ancestors were close to the equatorial belt, there was a copious amount of fruit. Both diets will work perfectly fine, but they do NOT mix. Eating simple sugar diet such as fruit, with a fat percentage beyond 15% will make your life suck. But keeping fat low allows sugars to burn extreamtly efficiently with low triglycerides, and that is absolutely critical.
I have tried both diets and can attest to the benefits of both sides. But for me, fruit allows me to perform, compete and transcend my previous self. Saying that “Carbs Should Be Your Biggest Source of Calories” is a “lie”, in my opinion, is quite direct. Rather I’d say it’s just a different perspective. Utmost respect to the high-fat community, I know it does wonders for many. Take care
Great article Indeed! I follow crossfit and paleo diet, the above article is 100% correct, most of the people in crossfit community have the same beliefs like what is being written in this article and they’re the fittest people on earth! Further please refer to professor “google” :)
Whenever I read such articles I am reminded of my grand-father’s practice and advice to anyone who asked (he NEVER preached…
“eat everything and anything your heart desires but remember do do it in moderation”.
The key word here is moderation, and that is what we have forgotten as a species.
My grandpa lived to the age of 96, never had diabetes, never a problem with his ticker, no elevated blood pressure and had a hemoglobin count that made his Medical Practitioner envious!
I really like sugary foods, I guess I’m toast… which is also bad for me!
I would dispute the ‘many small meals’ one.
The idea is that by eating many smaller meals as opposed to three large meals, you are never hungry enough to over-eat – and it can be helpful for sufferers of reflux, indigestion or IBS triggered by over-eating. But most of the point is to ensure that people are not hungry enough to over-eat.
Grains…look, if you are actually gluten sensitive, there’s other grains. Like rice. Brown rice is actually not that bad – it does take a bit longer to cook and tastes a little different, but it’s still a good source of complex carbs, which are very much necessary for energy. (You can tell who’s on a low-carb diet in the office – they’re cranky and forever complaining that they’re tired. Protein can provide some energy, but it’s got nothing on complex carbs.) And if you’re not gluten-sensitive, go for the wholegrain stuff as much as you can – I am very much sure that most of the issues will be found to be linked less to gluten and more to the additives to many processed wheat products (white bread etc.).
Sugars are bad in large quantities, but the sugar from fruit and unprocessed sugar sources (honey especially – there is WAY more to it than just sugar, depending on the variety it can also contain a lot of vitamins and minerals, as well as being an excellent soother for a sore dry throat) is often a much-needed energy boost. Carbs and other nutrients take time to digest; sugars provide an initial energy boost until they can get to work. (Fats and oils too, though I’d be careful to keep the former to small amounts only.) But too much of anything really is bad for you.
Soy needs to be on the list. Two glasses of soy milk a day contains enough phytoestrogens to push a woman’s menstrual cycle back by a week or more. (Oh, and high unfermented soy consumption will badly screw with any hormonal BC, ladies. Just a heads-up.) Nobody can give much of an answer on what it does to guys, but it can’t be doing anything good. Fermented soy products like miso and tempeh are safe because the fermentation process destroys the phytoestrogens, but unfermented soy products like tofu and soy milk are not. (I know, many people will say ‘why don’t the Japanese/Chinese/insert race that is believed to eat a lot of soy here have any trouble’ – they don’t eat massive quantities of it, they may have only a few grams with a meal once a day or even less often than that.) Another source of vegetable protein that has been in use since the dawn of civilization is the humble legume; beans do take time to cook, but can be frozen in large quantities once soaked, and are just as good.
I would also strongly suggest boycotts of soy products, soy-fed meat (over 90% of the soybeans grown in the world are destined for cattle feed, not human consumption), all corn products and corn-fed meat and any products containing palm oil. Soybean farming has caused crazy levels of deforestation in Brazil (http://www.theecologist.org/green_green_living/food_and_drink/1337453/the_dark_side_of_soya_how_one_super_crop_lost_its_way.html) (not to mention the stranglehold biotech companies have on many soy farmers), and palm oil farming in Indonesia has resulted in massive deforestation (http://wwf.panda.org/what_we_do/footprint/agriculture/palm_oil/environmental_impacts/) as well as displacement of native peoples and the loss of habitat for many endangered animal species. And that’s without going into how the chemical fertilizers and pesticides used in such intensive farming are causing even worse environmental destruction (and health problems – hundreds of farm workers in Brazil are suffering renal failure caused by pesticides, and I don’t doubt that numbers are similar in other countries).
Corn is bad, there is no doubt about it. HFCS is known as a cause of some very serious health problems, and cattle fed on corn are reportedly often quite unhealthy (fortunately the majority of cattle raised for beef in Australia are grass-fed, but in other countries grass-fed beef can be an expensive rarity) – but it’s also the social impact to consider. It is agribusiness that is lobbying against all efforts made by governments or even individuals to ensure that everyone in the US has access to affordable and healthy food, and it is agribusiness which is pushing unhealthy food into schools and businesses. And it does have serious environmental impacts too – want to guess how the dead zone in the Gulf of Mexico happened? (http://environmentalalmanac.blogspot.com.au/2007/08/environmental-impacts-of-increasing.html)
Basically, you have to not only consider the health benefits/negatives associated with a given food, but also its social impact. If you can condone eating food that required native peoples being chased off of their lands and gunned down to be produced, go ahead. I can’t condone that – and by buying that food, I am condoning it. Yes, it’s hard to avoid all the environmentally-destructive, socially-negative food products – but if you’d prefer to not condone such activities by corporations, you’re willing to make a few sacrifices.
Stop being a hippie. The blog you quoted is for “cause of dead zone in the Gulf of Mexico” is not valid. I would love to see the primary source that really claimed that *corns* caused that. Instead they’re like, “yeah of course, other things can cause that too yadda..” UHM OK. FYI, corn is rich in vitamins (especially B1). Unless you’re ready to get beriberi, stop trying to put my corn into your boycott list. Kthx.
Information like this needs to be mainstream.
This is absolutely ridiculous. The meta-analysis you quote in point two was methodologically flawed and did not prove that saturated fat is healthy. This analysis did not take into account the nutrient replacing saturated fat, which was found to be refined carbohydrates post-analysis. Refined carbohydrates raise your LDL (bad cholesterol) and triglycerides (also bad), thus when compared it looked like saturated fat is not unhealthy. But it is unhealthy – both saturated fat and refined carbohydrates both contribute to an unhealthy lipid profile.
I would also like to point out that one meta-analysis’ conclusion does not overide hundreds of systematic literature reviews, meta-analyses and randomised control trials that have proved beyond doubt that saturated fat is not good for you.
And don’t get me started on the other points (except point 1 about eggs – that’s correct information). Articles like these are only written to try be sensational and controversial so people will read them, but are obviously not written by someone who can critically evaluate scientific articles, and has no “authority” on nutrition. This article does nothing of benefit except confuse the readers and give them misinformation, making my job as a dietitian just that much harder.
I advise anyone who feels confused about this nutrition information to see a dietitian, nutritionist, doctor, nurse or anyone with a scientific health degree (or half a brain).
- Briar
Well I’m glad someone finally said it. This “information” is not only incorrect but potentially harmful.
How can you two be so short sighted? Grains have been clearly studied to the point where we know they are unhealthy. What is potentially harmful about eating fruits, vegetables, meats and fats? Nothing, try it and maybe you two can stop this continuing obesity and bad health trends in this country.
Briar,
Saturated fat is not the enemy. As you are quick to point out in your “meta-analysis lecture.” There are different kinds of saturated fats, lauric acid, palmitic acid and stearic acid. Palmitic acid which is consumed but also made by the liver in response to over feeding of carbohydrates. Palmitic acid is the backbone of the small dense reactive LDL. Other sat fats make benign LDL.
“Hundreds” that “prove beyond doubt?” Like to just one, Brian. Please.
Rarely do I come across a blog post with which I agree wholesale…
I read bits and think, yup, yeah, right on, agree with that, then……Noooooo…What are you saying!!
Reading your post, the “nooooo!” didn’t come!!
Bang on my man! Awesome!
Dunc
I was trying to lose a bit of weight, not a lot though. I exercise 5-6 times a week, for around 45 mins to an hour each time. I was eating a quite healthy diet that included carbs but didn’t lose weight. I’ve recently moved to a low carb high fat nutrition plan and have lost 2kg in 10 days without changing anything else. I can actually *see* the results.
A very good article but it is incredibly important to differentiate between meat from animals living in confinement ie factory farms, and meat from animals living outside on pasture. The fat profile in terms of omega 3 to omega 6 ratio has been proven to be far superior in pastured animals, ie chickens, cows etc, as well as the vitamin content of the fat. Many people will read this article and think its fine to eat factory farmed bacon and eggs and this is just not the case, these foods are bad for us. We need to spend more on our meat (and food in general) and support farmers who go to the effort of providing a good life for their livestock.
Ben, you couldn’t be more wrong about milk. Humans are omnivores, designed to eat just about anything of animal origin. Raw milk products are one of the healthiest things you can eat, and help to prevent auto immune conditions like ecema. Chickens absolutely love anything dairy. Feeding baby chickens yogurt also prevents them from getting coccidiosis, which all the non organic poultry producers medicate against with low dose antibiotics up until 2 days before slaughter.
Despite all the flawed logic, odd personal gains from certain misinformation, and general ignorance that still prevails when it comes to nutrition. It seems as if everyone is making a shift and relearning what it means to eat healthy and get back to basics.
BOOM! Sharing, sharing and sharing! Thank you! :D
Amazing article! Hit’s it right on the head. If only everybody knew what the info in this article produced in terms of REAL research! Too bad a lot of “dietitians” that are “trained” by our flawed nutrition schools and ADA minions, are in the dark STILL after all the evidence is out there. I’m a T2 diabetic BECAUSE of the “trash” advise of today’s medical/nutrition community.
I no longer have to inject insulin BECAUSE of the diet I follow above. I have made it my life’s mission to help people no longer become poorly informed Ancel Keys “followers”. Today’s students in dietitian/nutrition class need to rail against this “Carb-Up ” dogma that is destroying our lives. Thanks for the great article! Hopefully it will become mainstream one day, and we will truly see less people suffer from “BS” dietary advise!
I agree on most of the points raised. However, as a citizen of a country with an exceptionally large variety of breads used, I need to point out that refined wheat flour is something completely different from wholegrain crops. Wholegrain rye is commonly used here in Finland, and it actually contains a lot of nutrients, in addition to its very high fiber content – as shown here, for example:
http://www.whfoods.com/genpage.php?pfriendly=1&tname=foodspice&dbid=65
We Finns also use e.g. wholegrain oat and barley. These days, even wheat appears in wholegrain form in many breads.
I personally couldn’t enjoy a meal without the accompaniment of good bread – and, incidentally, I’ve always been slender and fairly healthy. :-)
Right on!
I’m also from Finland, I enjoy bits of rye bread baked in with sourdough every day and eat oatmeal porridge, I have never been overweight. People need to relax a bit me thinks, to say things like: “grains are poison” is a bit silly. Some people have poorer digestion and might have problems with some grains, but then we just need to cook, ferment and soak them.
Grains are excellent source of calories, they can be grown anywhere on the globe and take very little resources to produce. Grains are the reasons civilizations on our planet have been able to survive and grow. I think we should not throw the baby out with the bathwater.
I’m 124# and started keto diet. Three days into I’ve only gained pound. lost a pound first day. What am I doing wrong!
124 sounds like a pretty healthy weight. What are you trying to do? Gain or lose?
You’re weighing yourself every day – that’s what you’re doing wrong. It’s not accurate, as day-to-day weights will always fluctuate one way or the other. Stick with your diet 100% for two weeks and weigh yourself then.
Ugh… you know what… I say just eat lots of fruits and veggies… eat your meat and beans and natural items that taste good to you… and drink wine! Above all exercise your body to make good use of food and don’t feed into the mainstream crap.
I would love to see the whole list so I can share it with people that refuse to believe the diet I eat IS, indeed, good for me. I have been on a low-carb/high fat diet, no gluten, no soy, for over 2 years now. I lost over 55 lbs the first year and have kept it off with minimal effort. I have a spine deformity and exercise is hard on me. In addition, I had gastro problems since 15, most if not all have been completely eliminated by eating this way and I take zero medications for it now. Thanks for taking the time to write this. I have shared it and hope to see the rest of your list soon!
Excellent. This is the best overall piece on busting food myths I have read. I don’t just agree with this article, I have been living it for the last several years. What we put in our body really does impact our moods, health and prevention of disease. This information really needs to go viral. Shared.
My 2 cents:
I’ve changed my diet for 1 month and a half. I used to eat much whole grain bread, low meat, lots of raw fruits and veggies. 6 or 7 small amounts of food intake during the day. Regular cardio and yoga exercises. Used to feel fine, but with a bit of tiredness. I had a average fitness and a tiny belly bag.
I switched to low grains/high fat, using healthy fats and low carb approximation. Eat just 2 times a day and turned to high-intensity work.
The results, as I feel myself, are not what I expected. Currently I feel more tired and slow. With frequent stomach discomforts and bigger waist size and double chin (I’d never had any!).
As a matter of fact, because of the change, I haven’t done as much exercise as I used to in my old diet, but the first sight results aren’t very encouraging.
I plan to take again that almost-veggie diet when I finish these 3 months of paleo.
Same happened to me, paleo is not for everyone I think.
I hope you are working with a coach, Paleo is not as simple as no grains, high fats. That are many kinds of fats! Check out Sean Flanagan Health and Nutrition. He will set you straight.
First, what do you mean when you say “healthy” fats? If you’re talking about vegetable oils and margarine, you’re hurting yourself. “Healthy” fats are animal fats.
Second, how much time have you given it? Everyone has an adaptation period, when your body re-learns to use fat instead of cheap, dirty glucose. Until you get past that you will feel tired often. It can take 3 months just to get past that.
Third, what is “low grains” to you? If you’re still eating enough of them, plus fruits and vegetables, too, you’re basically tantalizing your body. “Here’s some fat, but OOP! Here’s some glucose, too! Guess what? You can have some…want it? Want it??!!! Oh, no, that’s all.” Your body is waiting for the rest of the carbs it thinks you’re going to send. You never send it, so it keeps shutting down while it waits, and you aren’t losing much weight. You never actually adapt to burning fat primarily for fuel, and so you always feel terrible.
Fourth, are you eating plenty of protein as you exercise? And enough fat? If you don’t get enough fat, you won’t have energy.
Check out Sean Flanagan Health and Nutrition. Paleo is not as simple as no grains, high fat, you will need guidance to do it correctly. Grass fed meats, bone broths, organ meats, fish, ruminants, approved starches, omega 3 to omega 6 ratio, fermented cod liver oil, cast iron cook ware, organic produce… My point is, it’s not something you can tackle on your own initially. It is like learning a new language, and it will not work if you are not doing it correctly. For example, did you know that one should avoid eating too much poultry, and opt for oily fish or grass fed ruminants. Why? Because chicken has a higher omega 6 ratio, and we want to minimize omega 6 intake, and up omega 3. Everyone’s “paleo” is custom, but you have to start of the right way and tweak it from there. Hope I helped. :)
Thanks for the response. I’m currently into Dr. Joseph Mercola lines about healthy fats, high intensity exercise, grain/starches cut and intermittent fasting, but I’ll have a try with Dr. Flanagan. As you mean, there doesn’t seem to be only about following the guidelines, but the food should be high quality (hard to find and not cheap, even though I live in such a “traditional” country with healthy food like Spain) and well measured.
However, I guess that some schematics that will work for some people, don’t necessary have to with other. We must listen to our body.
I found your article very informative and helpful, but the information needs to be corrected in #10. Maple syrup is an all-natural sugar that DOES contain essential nutrients. Maple syrup contains Manganese, Riboflavin, Magnesium, Calcium, Zinc, & Potassium. It is not processed in any way other than the water being boiled out of it. In additon, it contains the least amount of calories per weight than any other sugar.
“Pure maple syrup sourced from the maple tree not only tastes better than processed sweeteners made from corn syrup, it is also better for you. Based on research by the Canadian Nutrient File (Health Canada), maple syrup’s nutritional value is superior to other common sweeteners, such as honey, sugar, and even brown sugar. The calories in maple syrup are lower than in corn syrup and honey, averaging about 50 calories per tablespoon.
Maple Syrup Nutritional Value:
•Maple syrup is an excellent source of manganese, which plays an important role in energy production and antioxidant defenses, and is necessary for normal brain and nerve function. A portion of ¼ cup of maple syrup contains 100% of the Daily Value of manganese.
•The sweetener provides 37% of the Daily Value of riboflavin, which aids in the metabolic process.
•Pure maple syrup also contains 18% of the recommended Daily Value of zinc, which is essential for a healthy immune system.
•Other minerals found in maple syrup are magnesium, calcium and potassium, decreasing the risk of hypertension or stroke.”
Taken from:
http://www.purecanadamaple.com/benefits-of-maple-syrup/maple-syrup-nutrition/
So, if you are going to sweeten your foods, use 100% pure maple syrup!
I would like to know where are the references are to back up the so called studies that have proven all of these “facts”.
Do the research. The lipid hypothesis, aka, saturated fat cause heart disease, has been disproven. Check out this book, it is a great introduction to the truth about saturated fats. Eat fat, lose fat by Sally Fallon. Also, check out the Weston Price association. Google it, the info is out there.
Read Good Calories Bad Calories by Gary Taubes.
He has videos on youtube as well.
Amazing info!
The problem with the traditional nutrition advice in this country is that it has been controlled by the Department of Agriculture, which only serves special interest and their recommendations are not evidence based: never have been. This is especially remarkable concerning the restrictions on fat; the push for more grains; and the reluctance to accept the overwhelming evidence that sugar is not the wholesome nutrient it has been promoted as being. In fact, sugar as we know it, is inflammatory to our bodies and accounts for so much of the bad health and obesity in this country, plus much of the western world.
I just want to thank you for your article. I have a big problem with the social media today using paranoia as a means by which to endorse their product or ideas. I have a deep need to tell everyone that what is most important in ALL of this is pretty simple. EVERYTHING IN MODERATION!! If you eat what you want, fine, but eat it in moderation. Half a dozen eggs and a pound of bacon for one person is going to be unhealthy! Grains have their place in diet as well, in moderation. I can’t stress enough, how the only way to stop paranoia madness is to just ignore it all. Eat healthy food in moderation and we will all be fine. Unless you have a health issue, then, eat accordingly.
Sandra, I don’t think this article was saying everything in moderation. Actually the opposite is what I read. The consequences of eating processed foods, sugar, and vegetable oils can cause hormonal reactions that lead to many negative impacts in your body. I think this article was illustrating why you should avoid these things rather than play into the main strain nutrition misinformation fueled by big business.
Moderation is crap because it doesn’t work for a lot of us. Sugars are addictive, like a drug. Alcohol in moderation for an alcoholic? Heroin in moderation for a user? No, I don’t think so.
I don’t agree with this study, how was it done and who is it benefiting?
Silvia
Silvia, do the research. These aren’t theories, these are facts. Might be helpful to cite what you don’t agree with and the research that supports it.
How could you leave out a conversation about Sodium in this article? It is one of the most important aspects of nutritional eating in terms of the development of many, many health problems. Some of the foods you mention should not “be feared by any means”, (Cheese, pork, etc.) are foods VERY high in sodium, and therefore of concern to a great many people in terms of health (ie, hypertension, heart disease and stroke prone peoples). I admit some of your points are somewhat valid, and supported by research (which is more to say than most articles about nutrition out there on the net) – but you must take into account some other points of interest aside from just your ‘fat vs. carbs’ discussion presented here.
Cheers.
Also, the article forgets about how meat are processed today and the fact that Natriumnitrit (dont know how to pronounce it in English, sorry) is in most bacon and sausage products… and what about the research showing 500 grams of red meat per week increases your risks of cancer?
I think we could probably set your mind at rest about that “research” if you would link to it, Emma. I’ve yet to see one that was scientifically valid.
Great article. I believe you forgot an important one and that is the myth that meat is the only source of protein. As a vegetarian, I constantly hear that question, people truly believe that there is no other sources of “complete” proteins aside from meats.
I am not a nutritionist. I do not believe that a diet of natural foods consumed with nutrition in mind will lead to the ailments you described. Hard cheeses made with raw milk provide a good source of K2, which can compliment a healthy diet. That doesn’t mean you should eat 6 oz a sitting, but you should definitely not have to fear it. Fear processed foods, fear sugar, fear vegetable oils!
In relation to point 12. please clarify. Is the tip of the iceberg healthy or unhealthy. What about the rest of the lettuce?
Confused of Oxford………
Kris, what do you suggest beyond coconut oil. Is Palm oil ok? I am looking for a couple of oil options. Please let me know your thoughts.
While I’m not entirely sure what the health implications of consuming palm oil are, you should still avoid it as much as possible! The production of palm oil causes massive deforestation of the rain forests in SE Asia which is really harmful to the animals living there, especially orangutans…
Here is a link to some info about oils:
http://sphotos-g.ak.fbcdn.net/hphotos-ak-ash4/3377_491079494268972_805505089_n.jpg
Exactly! One trend I’d love to condemn is Weight Watchers, which encompasses much of what was described in this article. This diet condones low fat foods, and garbage processed foods using celebrities and the top food distributors to endorse their program. The point system is calorie based, without regard for nutrition. You may achieve short term weight loss, but I guarantee you will gain it back, and then some due to the havoc the diet wreaks on your hormones, etc.
also, this isn’t a nutrition myth, but it is relevant to health. Lifting weights doesn’t make women bulky! Fat makes you bulky haha.
Get a masters degree in nutrition, study with some of the foremost experts in the world in nutrition and then rewrite this article. You could learn something.
That is the whole point of this article, showing that mainstream medical professionals are missing out on a lot of scientifically based information. Just because it was not taught in school does not make it false. Our pediatrician told us that toddlers just randomly throw up and it was no cause to worry. We took her to a preventative health care doctor and discovered that she was sensitive to 24 foods. After one week of being off of those foods, our daughter was happy for the first time in 3.5 years.
Her cradle cap, that we were using medicated shampoo for, went away. She began eating and she never threw up again. She is now 9 and has not been sick a single day since then. Seriously. Not a single fever, a cold, or the stomach flu. That same doctor had your mentality, if it wasn’t taught to him in medical school, it can’t possibly be true.
He told me it was voodoo. There are several nutritionists that have weighed in on this and agree totally with this article. How do you explain that? Please, Step out side of your comfort zone and start reading things that they didn’t teach you in school. Not all will be true, but everything in this article is. Again, step outside of your comfort zone and do your research. This author has clearly done his.
I’d add another myth: Salt is bad for you.
Salt is only bad combined with a high carb diet. If you eat a lower carb diet, you definitely need salt… more salt than on a high carb diet. Phinney and Volek go into this in their books.
The problem with every study you have cited is that they are all association based. Only when you actually start to manipulate these parameters can you truly understand mechanisms. Take the SAT fat example. You are correct that a meta-analysis shows no association with CVD risk, and yet all of the studies included relied on self-reported nutrition data and the analysis was flawed statistically as mentioned by Briar. N.B: This study does not say that SAT fat is “healthy”.
When you actually supplement with SAT fat, you see a different picture ( http://www.ncbi.nlm.nih.gov/pubmed/19674491 …this is an interesting example looking at high fat hamburgers). With regard to the small LDL particles and low fat diet, it is true that LDL gets smaller when you stop eating fat/cholesterol. But this is not because they are atherogenic, it’s because they are LESS FULL of fat/cholesterol ( http://www.ncbi.nlm.nih.gov/pubmed/11160558?dopt=Abstract ).
You can see from all of the comments above, that people have read and believed a variety of nutritional “truths”. Unfortunately, I think most are mistaking science with messaging. Epidemiologic or association studies are really only useful to scientists to determine where to look deeper. The resultant mechanistic data is often so (necessarily) complicated and microscopic that it does not translate to flashy headlines, so the information is lost. Authors, industry professionals, politicians, pundits, and well intentioned medical students – the ones whose words you find on the internet – are given free reign to interpret the correlational data, often through a very specific lens.
Some of the information in this article is accurate. However, we need to be careful not to pendulum swing with the messaging of the day. Replacing sweeping generalizations with other sweeping generalizations does not nutritional truth make. This is how we got into trouble in the first place…
~Rachele ( http://www.strong-process.com )
Thank you for this comment this is how I felt looking through the whole article and the citations.
There is no such thing as good and bad cholesterol.
Really? Meat and eggs are ok? Sure, they might be fine in the body, but factory farms add all kinds of gross stuff… antibiotics, hormones, not to mention the toll on the planet with waste and whatnot.
You said at the beginning that high blood lipids are nothing to worry about – but then in #10 you rail on fructose because it causes elevated blood cholesterol and triglycerides. So which is it? Are blood lipids bad or neutral?
Also, your point about a high-protein diet is false. You might have noticed that your pee smells funny if you eat a lot of protein, or maybe even your sweat smells like ammonia. That’s because your body has to make uric acid out of all that extra nitrogen from the amino acids (that’s where the “amine” in “amino acid” comes from) and excrete it. But when you get too much, you get gout and other problems.
Cheers to that Dr.
But you forgot to mention in the article that too much calcium will leave occasionally a mark in your panties :(
Unfortunately based on true events !!
Thanks for sharing
Dear Stain, “Unfortunately” I can’t say that you are wrong about it…
I would have used other words to express myself… but I’m not gonna lie, that cracked me up!!!
I have heard much of this before and was reinforced by an appointment I had with a dietitian I had last week… however, I wondered the grains entry in the article and comments discussion about gluten. The dietitian said she was pleased I hadn’t tried to go low-carb in my own eating habits because I’m very active – I run a lot and do other fitness classes, etc. She said that for my activity level, I need the carbs. So… where is the line between what my body needs to keep up with my activity level and the health benefits with limiting grains? Is it more about the kind of grains I’m eating?
My ayurvedic would totally disagree! She says sugar is very good! Wheat is cooling and moistening and milk is anti-inflammatory. I never know who to believe!
Does your ayurvedic prefer genetically modified sugar (from GM sugar beets) or genetically modified high fructose corn syrup (from GM corn)?
Just want to point out that this article was NOT written by a registered dietitian, but a personal trainer who has his own company surrounding these “myths.” He is a med student, however, if you look at the curriculum for med school, there are rarely any credits on nutrition & food specifically. Case in point :EVERYTHING IS PERFECTLY FINE IN MODERATION
I’d also like to point out that many of the articles that are cited only loosely support the arguments, and are misinterpreted. Other claims the author makes are very misleading based of the reference(s). I think that if we take a critical eye to the evidence the author provides, we’d see that many of these claims are without merit
Dietetics Student: But just because a person is studying to be a med student doesn’t mean they can’t do research on their own (I know this information is not taught in med school). Likewise, just because a person is studying to become a registered dietitian doesn’t mean they are being taught the best stuff. My best friend quit dietetic school 1 credit short of graduating because of the “crap they were teaching” (her words) and how misinformed they were. Following everything they were teaching her in dietetics school, her husbands digestive issues were not going away.
It wasn’t until she stopped listening to what they taught her in school and she started researching on her own that his issues went away. They both adhere to what is listed in this article. I have another friend who is a registered dietitian who legally has to tell her diabetes patients what she was taught in school (low fat, high carb, etc), but she doesn’t even live that way because she knows it’s not helping her patients (she believes everything listed above in this article).
Finally, I have yet another friend who was a nutritionist for 2 years and quit because the people she was trying to help (based on the stuff taught in school) wasn’t getting anyone healthy. She also now agrees with the above. Sure, there is not a “one diet fits all,” but there is a lot of truth behind the myths mentioned.
What is healthy is always changing. I challenge you to follow this article’s guidelines 100% for 2-3 months and see if you don’t notice a difference in your health and how you feel. For someone who is going to be educating the public, it is your job to be fully informed on the different subjects of health and nutrition. Don’t just take what you are taught in school as ultimate truth (nor what you read about on a blog), but question everything. Approach everything with an open mind and you may be amazed at what you learn (this goes for everyone, actually).
Great article!
Showing bacon which in this case seems to be pork is not a good idea. Pork is not good for you period. Eat it if you want but it is not good for humans. Any dietitian that includes pork in their eating guides should be avoided.
Reference please?
A lot of this was great, but there’s a whole lot of evidence out there that over consumption of animal protein causes hosts of problems (The China Study). To embrace a diet rich in meat is not the solution either.
The China Study has too many flaws to correct in one comment. http://www.westonaprice.org/vegetarianism-and-plant-foods/the-china-study-myth
The Weston study was funded by the meat and fish industry – vested interests.
Logical fallacy, Steve.
Not to mention that disregarding Weston studies for this reason is like the pot calling the kettle black. All government funded studies are supported by agricultural parties with a vested interest in promoting grains, fruits/vegetables, etc.
The subject of nutrition is a controversial one and I do not see an end in sight when it will not be controversial. Whenever I read anything about a way of eating (some prefer to call it diet), I think of two things: 1.) What will the blood work (cholesterol, triglycerides, sodium, homocysteine, etc.) of the person following that way of eating look after they have been eating that way for a while; 2.) How does that way of eating line up with the eating principles in the Bible – I happen to believe that it gives us an indication of what we can and cannot eat.
Although, I agree with some items in the article, I disagree with others. On the fundamental level, I disagree with its foundation. I appreciated the studies but those were not comprehensive enough to prove a case for each item. The studies cited would sway those already leaning toward the author’s viewpoint but there were not enough, in my opinion, to make his assertions incontestable. I lean toward Dr. Joel Fuhrman’s way of eating (Eat to Live) – http://www.drfuhrman.com – because it has helped me and he appears (my opinion) to have a more comprehensive base of studies and results (his sick patients who got well and stayed so long-term) to substantiate his way of eating. However, I do have some disagreements with him as well, but not enough to stop following most of his recommendations. Good health to all!
I too follow and like Dr. Fuhrman. You mentioned you disagree with some of the things doctor Fuhrman promotes may I ask what are these? Just curious. Thanks
After reading Dr. Fuhrman’s Eat to Live book and being almost done with his Super Immunity book, I think it would be more accurate to say that I approach diet and nutrition from a slightly different perspective than he does. He is an authority in this field and I appreciate his leadership. As you know, he does not favor meat, fish, etc. much and he bases that on his research. In Super Immunity, he does say that if you are going to eat meat, eat the organic, grass-fed kind, not the ones raised in agribusiness feedlot. I wholeheartedly agree.
Where I see things differently is in two areas: 1.) he and other vegetarian and vegan proponents admit that we cannot get some nutrients from plants alone. Specifically, I am referring to Vitamin B12 and zinc. There might be others, but that is all that comes to mind. Their own websites admit that. Consequently, they recommend that vegetarians and vegans supplement their diets with that vitamin and that mineral. That vitamin and that mineral comes from eating meat and fish – i.e. those foods supply them adequately.
Sure, they can “synthesize” Vitamin B12, and zinc, but those who eat meat and fish – in “moderation” of course, do not need to worry about supplementation. Vitamin B12 and zinc come naturally from those foods. If we were not living in this modern age, one could not live as a strict vegetarian and vegan – we would get very ill from lack of Vitamin B12 and zinc. That already tells me it is not “natural” to be a strict vegetarian or vegan. Just so you know, I eat almost like a vegetarian. 2.) The 2nd area where I believe he and I differ is that I believe in the Bible and what it says can and cannot be eaten for food. Although it talks about eating herbs, seeds, fruits, and grains, it also talks extensively about God creating certain animals for food. It even mentions eggs and fish.
Though I never will be a strict vegetarian as Dr. Fuhrman appears to believe in, I believe that our society will be healthier if we eat a mostly vegetarian diet. Any of us who are sick, struggling with an illness, might want to look into what the vegetarians have to say. It might do us some good.
One of the best articles I’ve read recently!
Great article! My husband preaches these same things. Hope people start to listen!
There are many conflicting theories on nutrition.
Most of us are guilty of “motivated reasoning”, i.e., we tend to seek out information that justifies our preconceived beliefs.
Most people here seem to be very knowledgable in nutrition. I’ve done a lot of research and would like to take it to the next level and further my nutritional knowledge. Anyone know of any schools, books, etc. that is NOT sponsored by coca cola or other companies that don’t care about people?
Much appreciated!
Loved the article, it reflects everything I’ve been reading of late and are applying to my diet (which U can add has lost me 6lbs in the last 2 weeks).
Laughing at the comments, some very strong “opinions” there.
Umm the guy who wrote this is a medical student, meaning that he does NOT have any sort of degree in nutrition which is why most of this is not quite right. I’m going to sick with information from nutritionists and researchers. Not a guy who’s a student, and a personal trainer….
Thank you for bringing this to attention. Anyone can write anything and publish it these days.
A medical degree or title of dietician isn’t the ‘sign’ of an expert. Most doctors don’t get more than a semester of nutrition (if that) and dieticians are taught by old standards that are endorsed and propagated by the agricultural industry. I’m not bashing doctors or dieticians – I’m just pointing out that their education reflects a snapshot of science at the time they learned it.
The best dieticians I know are willing to continually learn and research and are have no problem debunking these 11 myths…BUT, they will always add caveats depending on the individual patient. The problem is that an RD will have trouble ‘defending’ their advice if it is anything other than the FDA’s food pyramid or recommendations from the AHA, ADA, or any other government agency. Honestly, they’re stuck between a rock and a hard spot!
Still, even when an ‘expert’ says something, that doesn’t necessarily make it true. Do your own research and don’t rely on someone’s title (or lack of) before you discount their information.
RL, if you can’t even spell dietitian, please don’t bother posting about you knowledge of our credentials. With four years of undergrad including approximately 11 classes on human nutrition and 5 science courses, followed by a year of graduate classes in advanced nutrition, a half year of undergrad internship, and full year of graduate internship working with patients in a hospital setting I think we’ve got the ‘truth’ covered.
RL, well said.
Great article and though I do agree with most of the information on here, I do not appreciate the generalization of stating that RDs do not provide efficient advice. We must remember the science of nutrition is ever changing as with most sciences…
Do I support all those large companies (Coca Cola) backing the Academy of Nutrition and Dietetics? No. Did I learn all the information obtained here in this article labeling as myths? Yes. Do I educate my patients on all these myths and provide a blanket education? No. I as well as many do personalize diet education as appropriate for that person.
I believe that many who tends to “trash” the Dietitian community are those who read articles print out in the world wide web where yes we do tend to provide a more general concept. As mentioned, wheat may not necessarily good for you.
I currently work in a gastroenterologist clinic so yes wheat tends to be a huge topic where I do not necessarily recommend it at all. Protein is another topic mentioned here. I see many many many cancer patients where now I push protein exclusively. So before people outside of the dietetics community bash us, you need to remember most of us (I won’t speak for all) do provide personalized care for our patients/clients.
I read every comment on here….. I am so confused now!!! Yes wheat, no wheat. Yes milk, no milk. Yes fruit, no fruit. Yes carbs, no carbs. Yes meat, no meat, some meat, certain meat. Yes moderation, no moderation. I’m a doctor, I’m a dietician, I’m smart, you’re dumb. Good article, bad article. K2, Vit D, Calcium, sunlight. Good cholesterol, bad cholesterol, neither exist. USDA conspiracy, fact, fiction, theory. No soy, some soy, good soy, bad soy.
Gluten and schizophrenia (I thought it was genetic?!). A person who wants to do good – be healthy, avoid the obesity epidemic and eat right – has a lot of BS to wade through, no wonder people give up! I just graduated from nursing school, and I don’t pretend to have any authority on the subject. I would love to know the right answers, but it appears there is no “right answer”.
As a nurse, how am I supposed to decide what to advise my patients when everyone on here is either for or against conventional wisdom? How can I trust another article online telling me to eat certain foods and avoid others – a new one every other day! After reading all these comments, I can’t even trust medical studies… I’m confused, and I want so badly to not be confused. I want the truth but fear there are multiple truths and I’m not qualified to declare any of them more true than others.
The topics I’m most concerned about are fructose, carbs, vitamins, wheat, anything to do with hormones and diabetes. I am open to instruction, information, logic, and reason. I am very curious, interested, and eager to learn.
Thank you
@AJRAGS… I agree that can be very confusing. Other people will probably give you different advice, but I will give you the advice that changed MY life and that of my son and husband (and many of our friends and family.) Read “Wheat Belly” by Dr. William Davis. It will help to at least clear up why grains (wheat especially) is so damaging and why so many people benefit by removing it from the diet.
I have been following WB (with my own tweaking with the amount of carbs I eat to feel my best, worked up to 50-100g per day instead of under 50g) for nearly a year, have lost 32 lbs, no longer get ravaging headaches 3-4 days per week and my IBS is drastically improved as is the severe joint pain I had been suffering from in the past 10 years, no more food cravings (along with a lengthy list of other chronic health problems that were CAUSED by eating the way the USDA and conventional wisdom told me to eat!)
So my personal experience is not a “study”, but I know literally HUNDREDS of other people who have had success in eating this way. I don’t need a study (which is likely bought and paid for by Big Food or Big Pharma) to tell me whether it works or not; I know what I have experienced and I am a believer. Also, I had a huge panel of blood work done about 8 months into this lifestyle (and so did my husband), and my doctor was thrilled at ALL of our numbers, not just the weight loss.
However… each person is likely to have different tolerances to different foods, especially with dairy and with the amount of carbs that they need daily. It all takes some tweaking, which may be a lifelong journey, but I do believe that this article is valid on pretty much all counts. You can always improve by moving further to organic produce and pasture-raised meats, but each person has to do what is feasible for their budget.
I also don’t believe that “everything in moderation” is a wise approach, because some foods are flat out toxic to certain people, so why would you want to moderate them instead of eliminate them? (And consider that the foods we eat now are NOT the same as the foods of our grandparents, who may have done well by using that mantra.)
If someone can’t tolerate eggs for example, eating them is not an option regardless of whether they are a super food for most other people. For myself, I was unable to really understand how many foods affected me until I eliminated grains… it was causing so much inflammation and immune response that I was unable to tell which other foods may be hard on me. Now I am able to LISTEN to my body. I also haven’t needed an antibiotic in over a year, when I used to get strep or UTIs requiring them 6+ times annually before this change.
Ditch the wheat and sugar and processed foods… see for yourself.
http://www.ggiswheatfree.wordpress.com
As a 4th year nutrition and dietetics student, the one advice I will tell you is that Wheat Belly is the biggest piece of bull crap you will ever read. Ask any dietitian and they will scoff at the book.
It is simply playing into the “trend” surrounding gluten, the protein found in wheat. The only reason you would ever need to eliminate gluten from your diet is if you are in fact allergic and your body produces an IGE mediated response or if you are intolerant.
No wonder we have an obesity epidemic on our hands, people are so severely misinformed.
If you want legitimate research based information then go on to Dietitian’s of Canada or PEN (Practice-based Education in Nutrition). Don’t buy into the media hyped books written by “doctors” who are not usually even doctors in nutrition!
@EJ… It is interesting to me that you say such negative things about this book, when I communicate with literally hundreds of people who have experienced real (HUGE) positive change by elimination of wheat and grains, and thousands more who I don’t know personally that follow Wheat Belly and similar ways of eating.
Trends come and go because they are based on supposition or style. There is nothing transitory about the personal health changes I outlined in my post above and I have absolutely nothing to gain by saying something is true, when it is not. (Unlike many traditional nutritionists who would possibly lose face and credibility by reversing a long-held position to “eat healthy whole grains.”)
IF you actually READ the book instead of just listening to the opinion of others in your circle who are threatened by this information, you would know that Dr. Davis (http://www.wheatbellyblog.com/) does NOT vilify wheat on the basis of gluten alone. In fact, he speaks out against diets that are merely following a gluten-free trend and goes much further in his argument against consuming these grains, as does Sayer Ji of http://www.greenmedinfo.com . Of course, an argument means nothing if it isn’t supported by actual results, and I personally believe that if anything, the claims about wheat’s detrimental affect on health, do not go far enough, as through elimination, more and more people are enjoying a level of health that was previously unattainable to them. I’d like to see how you would convince someone whose life has changed completely for the better, that wheat is healthy and desirable… and furthermore, WHY might you try to convince them?
It’s not a mass hallucination or a trend, it is a movement that is not going to go away.
If you are indeed a 4th year student, then I am sure that you are no stranger to study and research. Perhaps thoroughly reading the book that you so eloquently call “the biggest piece of bull crap you will ever read” before you make such a statement would be helpful in support of your position. Knowing and understanding the details of the opposition’s point of view helps one to make a credible argument, and in some cases even leads to new learnings that are unexpected when first starting your research. At least it can happen that way when people are open-minded and not overly invested in being “right.”
CRITICAL THINKING is essential in education and learning, and that means that we should question even established premises and assertions and hold them up for intelligent dissection (even if they come from a source such as PEN, that you refer to.) If the advice that traditionally trained dietitians were doling out were actually reversing this epidemic of obesity, diabetes, auto-immune disorders and a host of other chronic diseases, then I would respect conventional wisdom regarding nutrition. However, since these guidelines have been established and pushed on the public, the situation has only worsened, dramatically! Pharmaceutical companies don’t mind though; there is unlimited profit to be made when people are being slowly poisoned by mainstream foods, and the symptoms can be treated with their patented chemicals.
And when you say, “No wonder we have an obesity epidemic on our hands, people are so severely misinformed”… it’s time to ask WHO informed them? That’s right, the “powers that be” who you so revere.
Surely it wasn’t Dr. Davis and others like him (who are telling us to eat whole, real, unprocessed foods) that started this epidemic :) But perhaps through open-minded conversation they will be the ones to give us the keys to reverse it. One person at a time.
Best regards,
http://www.ggiswheatfree.wordpress.com
Well said! Helpful to the whole discussion!
and most people scoff at RDs, your point?
I have eliminated wheat, sugar and dairy from my diet, however; I do have oatmeal in the morning as oatmeal is not considered gluten. Should I eliminate oats? Not sure.
@MM… I have personally have eliminated oats as well. All grains have some form of gluten, and in the case of oats, it’s called “avenin.” Oats may not have the same inflammatory effect as wheat, but they are known to cause a high spike in blood sugars in many people. I guess whether or not you choose to eliminate them would depend on what your personal health and weight goals are and whether you have an issue with insulin sensitivity.
I’ve suspected the health food ‘nazis’ had it wrong for ages! Well done. Would like to make a few extra points. My Mum was diagnosed with the bones of a 90 year old and 5 spinal fractures because she wouldn’t eat proper protein or fat. Now she is on calcium and vit D and refuses to eat any saturated fat whatsoever. Saturated fat is the vehicle which carries the fat soluable vitamins around the body….So, great article, Thanks!! :)
You talk about reducing sugars and speak about processed sugars but what about sugars in fruit, honey, maple syrup and other naturally occurring sweet unprocessed foods? Obviously things like honey and fruit have always been a natural part of our diet when available, but it’s much more readily available now. As well as naturally dried fruit (no added ingredients) which I tend to eat as a snack with nuts or when I get a sugar craving.
I am a medical doctor using nutrition in my practice, and after working with hundreds of patients I can say that just about everything in this article is a lie. Sounds like some propaganda to me.
“Dr Kay” staying ignorant does not help your patients. It does however enlighten us to our current health crisis and the fact that the medical profession is one of our leading killers in America. Keep spending $$ on drugs and not anti-inflammatory foods?? You should be ashamed and charged with malpractice!
There are tons of references, what are you talking about, lol. I guess some people don’t want to believe in facts anymore.
Nice job. Agreed with all of the points except #6. I don’t completely disagree, but this is I think more of an individual basis. I eat basically paleo, but I still get hungry between meals – and snacks help me to keep mentally functioning, and not allow myself to get so hungry that I want to eat my shoe.
To tell people not to snack I think is a bad idea if they are trying to lose weight. Many times, people who are overweight skip plenty of meals, and do intermittent fasting. The problem is, this leads to overeating and bad choices when they do eat. I’m curious why eating more often would cause colon cancer? It’s an interesting study, but I’m a skeptic on this. Anyway, thanks for posting this, I’m sending it out to social media.
I do a high intensity workout myself, and I find myself hungry all day long. And it’s not boredom, I get the grumbles, nausea, etc if I don’t eat snacks. But I don’t see how eating nuts, fruit, veggies, or meat would be an issue? I can see eating 6 small meals that consisted of processed foods that flooded our bodies with chemicals.
I even drink half my body weight or more in water a day, including green tea, and it doesn’t help my hunger.
And yes, sometimes grabbing my shoe sounds completely reasonable in a fit of hunger.
I agree with you Kevin. #6 is not entirely correct, especially if you have diabetes, in which small meals throughout the day prevent the large surge of insulin release after large meals.
This myth is similar to the myth that eating close to bedtime causes weight gain. It doesn’t matter WHEN you eat, it’s how many calories you eat.
Not true for all diabetics, maybe type 1 and type 2 on insulin, but being type 2 on no meds, I eat 3 meals a day and am in great control on a low carb high fat diet.
Thanks for sharing, I agree with some, and others, not so much. I say eat clean. There’s lots of things we can avoid, that should be avoided. It’s science. Anything altered in any way, should not be consumed. Fruits, veggies, nuts, legumes, grains should be just right. Humans do not need processed anything. Take the time to make your own food.
What about Nutella, it has been proven good for your health!
Funny, I thought Nutella was just sued and lost their case because it was proven they knowingly ran misleading ads regarding the health benefits of their product. A $3 million class-action settlement says Nutella is not in fact good for you!
I fully agree with most points !! Only no. 2 needs more differentiation (part of it can be found in no. 8); and no.4 CAN cause problems if proteins are being combined most of the times. Eating only one main source of protein (with high biological value rating) per meal reduces acidity and thus makes it unnecessary for the body to draw minerals from the bones (which it would do to balance the pH-value).
I agree with most if what’s put forth in this article. My only concern lies in the whole “high fat foods are great for you!” idea. I eat a pretty strict Paleo/Primal diet free of grains and processed foods.
However the majority of my food intake is fresh, seasonal vegetables and fruits (in that order), then meats and seeds/nuts. Yes I eat grass fed butter, and I absolutely adore coconut oil.
I suppose what I’m trying to say is I think people latch onto a Paleo diet and go “BACOOOOONNNNN!!!!’” But leave out the oh so important component that we get most of our minerals and vitamins from plants!
I agree with pretty much all of it, I’m a high level professional athlete.
I apply mostly all of what is wrote up there, and use supplements, but I have to say that me and some friends and family are following the blood type diet from Dr Adamo, and we all have seen great overall improvement!
I was really interested in the “eating for you blood type” diet, but I’m type A, and it consists of eating lots of grains… and I enjoy those foods, but I won’t eat them because I see better results from a low carb, high fat diet.
Are any of you eating for a type A blood type? Would be interested in hearing about that.
What a great article! Thanks.
What do you think about almond milk? Any insight on my new delicious treat?
I’d recommend you make your own and sweeten it with either stevia, xylitol, or erythritol (if desired). Or, you can get the unsweetened stuff. But made fresh from organic, raw almonds is tha bomb!
Interested in hearing everyones thoughts on bottled water vs tap water – I’ve watched a documentary about how contaminated bottled water is, and how much better tap water is for us. Also, what about the milk myths? I hear a glass or gallon is filled with 135 million puss cells from infected utters. Would be interested in learning more about those topics.
GREAT article btw – wish more people were aware of the awful information we’re given about foods. And soda.. why do people still drink it? Even diet sodas.. drives me crazy!
This is really awesome. I love things that confirm my suspicions.
But really – who is the girl in your stock photo? She’s super cute ;)
So much incorrect information…..I urge people to research further before believing this stuff.
Huh? Feel free to elaborate.
The only thing is that on #3, I understand that Gluten is bad for people with sensitivities (Like Celiac’s disease). BUT every doctor I’ve ever spoken to about Gluten says that it is not bad for people who don’t have those sensitivities. So that is misleading that Gluten leads to digestive issues for all people. The majority of people have no adverse reaction to gluten. At least from everything I’ve read.
Gluten causes the gut cells to release a chemical called zonulin. Zonulin weakens the tight junctions – the glue that binds each gut cell to its neighbour. In people with celiac disease this reaction is extreme, however Fassano (A doctor specialising in this research) found ALL people released zonulin in the gut in response to gluten, in non celiac / gluten sensitive it was just much less.
Love love love this! I’ve been following a Paleo diet since July and it’s been the ONLY diet I’ve ever been able to stick to (Ok, I DID cheat at Christmas) with any consistency. And it works! Lost 12lbs and have gained a bunch of muscle (with weight training)!
Yea DON’T FORGET SOY!! Poison!!
http://www.westonaprice.org/soy-alert
Aside from the SUGAR comments, I am completely ON BOARD with this list!!! :D
I agree with most of this, except for the low-carb being the ideal diet. Unless you’re speaking of a completely non-restrictive diet, I disagree. I was on the Atkins diet for 3 months, lost 20 lbs.That’s good, right? Well not really… I was left feeling so tired I had to peel myself from the couch with a lot of effort to do anything. It came to a point where a strawberry was the ultimate treat. After I gave up on that diet, I gained 40 lbs. Hoorah.
When I worked at a factory I lost all of my extra weight just through basically exercise. My belief is that you can put whatever you want into your mouth as long as it’s worked off.
Cheers.
Atkins is ok, but lacks a few things, I follow a low carb high fat high protein diet, I have more energy and feel great, I follow a modified atkins diet.
Brilliant article. Well done.
Great article! I will be sending a link to this in my next newsletter so that patients in our office can check it out. (Even though I break myth number 6 with individuals with blood sugar handling issues during initial stages of care.. eventually I have them change their eating frequency.)
I’d have to disagree with a few points in this article, specifically about eating all protein/fats and no carbs as being “good for you.”
I say “good for you” in quotes because there are really two sides to that coin. There is the weight gain side (and we all are well aware of the health risks of being overweight) and then there is the malnutrition side, where our bodies don’t get enough nutrients (vitamins and minerals) to carry out its basic functions.
On the weight gain side, it all goes back to simple thermodynamics. You can eat a diet that is all bread, beer and ice cream, but at the end of the day if you consume more calories than you expend, you WILL gain weight. The reverse is true too, of course.
Now, just because you are slimming down by eating bread, beer and ice cream in quantities that will make you lose weight, is that necessarily “good for you”? NO. Your body needs a wide variety of foods to get all of the different vitamins and minerals it needs to carry out its functions to keep you alive and well.
My point is that a diet of all fats and meats and little to no fruits and vegetables will leave you VERY malnourished, even if you area losing weight.
Hey sailor, you are totally right, a diet based on all one thing with no balance at all would be dangerous.
Just wanted to dispell the myth of calories though, the way they measure food calories is to literally set it on fire and see how much energy it gives off. This has no connection to how our bodies deal with the same food though. Metabolism is much more complicated than setting things on fire, and metabolism varies between different people.
So 1g of meat or fat or anything for that matter will be handled differently by the bodies of different people. A specific nutrient might create balance in me but imbalance in another person.
Most of the arguments in this article are based on an assumption that all people must react to all foods in the same way. When you take the correct stance of metabolic individuality, much of the writing on this page is utterly pointless as the arguments have no basis whatsoever.
That is simply not true I am afraid, most people have been brainwashed into thinking this. I have a low carb high fat/protein diet, but I still eat all the things that give me the nutrition I need. I am healthier than before with loosing 2 stone, my cholesterol is better than normal at 3.5 and my blood pressure is spot on, my doctor is very pleased, I have a blood test every 3 months and am in tip top condition.
Who said anything about not eating fruits and vegetables? What people forget when they think about a low-carb diet is that once you eliminate grains, you have to eat a LOT of vegetables for them to make up a significant portion of your calories. So a serving of meat and two servings of veggies is low-carb, but you’re getting all sorts of wonderful nutrients (including fiber).
I really like this article. Thank you. It resonates with me because I have been practicing an anti-inflammatory lifestyle that reflects this information since last May with stunning success. Skin problems and joint issues have subsided or all but vanished as did 20 lbs. and counting. My energy and health is balanced and I feel incredible as I practice the information in this article with generous amounts of exercise. Ultimately, you must do what works for you!
Some of the points are valid, but the one about a high protein diet is false. Having a high protein diet is basically the “Atkins diet.” Taking in a high amount of protein will bring the onset of kidney problems on faster. The diet is thrombogenic, meaning the fat will tend to form lipid particles in your blood after meals, which could lead to blood clots, meaning heart attack or stroke.
An article published by the international journal of obesity related metabolic disorders have stated: High-Protein diets impair mental functioning. Yes you can loose weight and what not by having a high protein diet, but there are many unhealthy way you can loose weight. When you consume a high amount of protein, and little carbs, your body goes into a state of ketosis, and though ketosis occasional isnt a bad thing, a prolonged ketosis has consequences such as muscle breakdown, nausea, dehydration, headaches, light-head-edness, irritability, kidney problems and increased risk of heart disease.
Like someone said earlier, the articles on here are “vague” in the sense that they do not go into a long history, and they are just “highlights” of what is beneficial about protein. It’s hard to say what is right. Anyone can take and excerpt and use it for their own good. So just because someones and MD, med-student, DC, nutritionist etc does not mean they know by any means what is going on.
Please link to this article you purportodly quote.
I’ve been eating high FAT (not high protein; it’s almost impossible to eat “high protein” unless you’re eating nothing but skinless chicken breasts all day long) nearly all-meat diet for months. All these symptoms you’ve mentioned are ones I had when I was eating lots of whole grains, lots of fruits and vegetables, very lean meat and very little fat. Irritable, naseaus, headaches, muscle weakness, light-headed, high blood pressure, high resting heart beat, elevated cholesterol. Now that I’ve been eating high fat, nearly all meat I’ve been bright, clear, energetic, no stomach problems, no more gas, no more light-headedness or headaches, lower cholesterol, low resting heard beat, great blood pressure and putting on lots of good muscle and endurance is up.
No, high protein diets are not bad for the kidneys…
and anyone that writes “loose” weight, loses all credibility.
This is really well done. The only point I disagree with is the one about saturated fats. While it’s true that the jury is still out on saturated fats, the consensus amongst researchers is that saturated fats increase serum cholesterol levels, which are strongly correlated with heart disease.
The meta-analysis cited has a major flaw in that it does not delve into what saturated fats are replaced with and how that affects the risk of coronary artery disease (CAD). It has been suggested that replacing saturated fats with carbs will lower both LDL and HDL, thus having a minimal overall effect on CAD risk.
However, replacing saturated fats with unsaturated fats has been shown to lower LDL without lowering HDL, which reduces risk of CAD. Overall, I would not make any sweeping conclusions about saturated fats. In fact, whether it’s beneficial, detrimental, or neither is likely to be dependent on an individual’s baseline LDL and HDL levels.
I’d suggest updating your research. The topic of cholesterol is constantly evolving.
You’ve been spamming this discussion in the past half hour and have made more than a dozen comments.
Is it really bad to skip breakfast? I eat when I am hungry and that’s hardly ever first thing in the morning.
Bang on, I came to these conclusions thank to Dr Atkins. My wife suffered a heart attack aged 43, she had a double heart bypass, 70% and 99% blockages. After following a high fat low carb diet, she had another angiogram to investigate another problem and her blockages have gone. Her native arteries have taken over and the bypasses are redundant. It doesn’t get much better than that.
“Meat, coconut oil, cheese, butter… there is absolutely no reason to fear these foods.”
Just because there is no correlation between these and heart disease doesn’t mean that there can’t be other health issues associated with it. Research done in the China Study, for example, found several other diseases associated with eating meat and dairy.
Please google, “Denise Minger china study” and never bring that up as evidence ever again.
Please stop spamming this discussion.
Here’s the bottom line:
Whatever food advice you get online, throw it out the window because you’re going to hear contradictory information from someone else. Everyone tries to disprove everyone else’s nutritional guidance information. Just eat what you want and forget about it. As long as you don’t stuff your face with fast food & donuts and eat sticks of butter you’ll be fine.
MYTH: Eating dairy provides you with calcium.
It does quite the opposite (see “Forks over Knives” and read “The China Study.” ) http://mommymythbuster.wordpress.com/2009/06/11/myth-30-lots-of-milk-builds-strong-bones/
Excessive milk and other dairy draws calcium from our bones. There is more osteoporosis in populations consuming large quantities of dairy!
Talk to me about low- and non-fat Greek yogurt (Fage 0% for example). Should I fear these? They seem to be relatively good-for-you, high protein and fill you up.
The truth is out there… paleo!!!!!
These facts are true for someone in shape. Lazy people should not eat a lot of card. Your body does not need a lot of protein just to sit down. Low fat and lazy go hand in hand and fits like a glove.
There is an increase in people who sleep and then get up in the morning just to go to a desk job. The rest of their life is spent on the sofa, in the kitchen or at the drive through.
1. There is a diet for athletes.
2. There is a diet for active people.
3. There is a diet for lazy people.
Awesome, so true.
I have a question. Is there anywhere I can get more specifics about #3? Does this apply to whole wheat and if so what is a healthier alternative?
I hate to say this, but much of this is incorrect. Coming from someone who studied alternative health, nutrition, and medicine at a private university, so much of this is misleading.
Number 2: Because of the way that saturated fat nomenclature is metabolized. The reason it is “bad” is related to the function of the cellular membranes in the body. Every cell has protective, permeable membranes, which contain two layers, each made mainly of proteins, cholesterol, and fats in the form of phospholipids.
What determines the type of fatty acid in the cell membrane is the type of fat that you consume. A diet high in cholesterol and saturated fat, animal fatty acids, and trans-fat results in cell membranes that are less fluid in nature than those of a person who consumes optimum levels of unsaturated fatty acids.
According to modern pathology, an alteration in cell membrane function is the central factor in the development of virtually every disease. The reason the cholesterol in eggs is not bad for you, is because the whites of the eggs contain an enzyme that helps metabolize the cholesterol in the yolk correctly.
Number 4: Because it depends on the type of protein. A diet high in animal proteins creates acidic ash in the bowels and is linked to colorectal cancer, and ulcers, not to mention virtually every digestive malady known to man. It is more important to eat a BALANCED diet with as little animal protein as you can manage, and then keep that organic.
Number 6: You should eat several small meals throughout the day, every few hours, but it has everything to do with endocrinology, and proper function of the body and digestion. I am guilty, as I do not usually do this, and most people don’t due to lifestyle.
The larger the meal, the larger the load the digestive system has to break down. Small and frequent meals reduce digestive stress, ensure steady blood sugar, and proper vitamin/mineral levels throughout the day, plus proper endocrine function.
Number 9: Because this is an easy way to lose weight does not mean that it is safe. Carbs are the body’s main source of energy, and without them you lose weight by what is called “wasting.” The main source of dietary fiber is in carbs, and without dietary fiber, there is an increase in digestive ailments, and colorectal cancer.
Rubbish, sorry but it is, your body does not needs carbs, you can get your energy from fats, if you go into Ketosis your body will burn the fat straight away and not absorb into your body and put weight on or clog your arteries. Unfortunately most of the studies and teachings are from the 60′s, we know much more now and these nutritional advice are now not running true. I don’t eat carbs but I do eat fats and protein, my doctor says I am fit and healthy.
Carbs are the main source of energy… if most of what you eat is carbs. Unless you run marathons, most people don’t need extra energy in their diets. When you consume calories, your body will turn them into energy. Fiber is important, but try getting it through a low-calorie, high vitamin source like vegetables. Finally, you are wildly confused about the term “wasting”. Low calorie diets will cause you to lose muscle and fat. Low carb diets, without worrying much about the calories, will cause you to only lose the fat.
Yes! I’m sending this article to everyone in my family and should give it to all the dietetic interns in my program (and all the RDs on staff at my hospital). It’s ridiculous to hear some of the recommendations during outpatient counseling appointments.
Also, in regards to dairy, no other mammal ingests milk after age 2. By age 4, humans encounter a cessation of lactase production, the enzyme which metabolizes lactose. So, essentially, everyone is lactose intolerant to some degree, it just depends how often you ingest dairy to determine your level of intolerance.
Studies have shown that dairy consumption causes bowel inflammation and over active mucous membranes, which can lead to disease. Unfortunately, I’m wondering if the author of this has any credentials in nutrition or health. I would suggest that people do some research before accepting this as fact. While some of it is true, some of it is not.
So? No other mammal has built interstate highways, been to the moon, or domesticated cattle. That doesn’t mean it’s inherently bad for us to do. Lactose intolerance doesn’t prevent people from eating aged cheese (for the most part). Cheese is a valuable means of protein and fat storage, and a far more efficient way of extracting animal proteins than butchering productive domesticated animals.
Most if this information is based on relatively good up-to-date research. However, it is ignorant to say wheat causes health problems in ALL people, when it more likely just causes health problems for those with true sensitivities or allergies. It is also incorrect to say sugar is fructose.
Fructose in its many forms is considered a type of sugar, but table sugar or cane sugar is sucrose. People may have their opinions, and this article’s use of terms like “extremely unhealthy” and “miserable failure” make it rather opinionated/questionable. At least sources are cited, albeit one was from an apparent high school study.
Totally agree, I have struggled to lose weight for 18yrs. When I tried the high fat/protein and low carb diet I’ve lost weight with out even exercising. The best outcome for me was a HUGE drop in my anxiety levels and feeling full, I even forget to eat sometimes a far cry from every other diet Ive tried and its a way of life for me now : )
This is great, but what about pregnant women? They can’t have red meat and need to make sure that they wash veggis to avoid toxoplasmosis. Also what about Brest feeding mothers? They need the high carbs to make milk for the baby. I’m just asking for your thoughts on this. I’m not disagreeing with you.
Why can’t they have red meat?
http://forum.zeroinginonhealth.com/showthread.php?tid=3635
Just some real life women who’ve had babies with lots of red meat.
Raw sugar is good for you. It is different than white sugar, and is good particularly for reproductive systems.
For me, what works is, don’t eat too much, don’t eat late at night, only eat when you’re hungry, eat what you really, really like, don’t eat when you’re stressed or unhappy, don’t eat food cooked by people who don’t care about you.
What you eat is way less important than the above…IMO.
Wait, so grain is bad? What about things like quaker oats? Been eating that for a long time.
A few extra points here and there could be made but overall, I dig it! I’d also add:
Myth #12) Soy is food, and
Myth #13) vegan/vegetarian diets are healthy
Well said!
I Studied food biotechnology in the past, but I completely turned away from it.
Ban the industrial processed foods! Back to basic everybody. Locally grown fruit and vegetables, a little less meat. Everybody join the SLOWFOOD movement :)
The secret ingredient to all this good food is EXERCISE!!!
This is true, but diet greatly outweighs exercise.
My only comment is on the frequent smalls meals. I think the idea behind this theory is to encourage people not to go too long between meals. We all know that feeling when you are running errands and haven’t packed a snack how easy it is to reach for the pre packaged, sugar laden snack at the checkout, just to get us through the next hour or so. So maybe the point would be to prepare your meals for the day, adding a couple of healthy snacks in between.
Some other people have said it, so I’ll just quickly remind us. The only reason people need those frequent snacks is because they are starving on the cellular level. Insulin has packed away all they’ve eaten into fat and they are desperately craving more glucose. Adding in “healthy” snacks that stimulate more glucose isn’t an answer for most people in that situation.
But if you stop being glucose dependent and stop going on sugar rushes and crashes every two hours, whether from whole grains or Twinkies, you can go for hours without eating or even feeling tempted.
Great article Kris.
You sure have built up a nice new fan base for your new site.
Congrats!
-kelly
My adds are:
1 – Oxygen is part of our diet. Why is this so obvious point always dismissed because we don’t chew it? We include vitamin D and that’s a sun based nutrient. Without enough oxygen, a lot of the goodness from our diet will be unavailable because our internal eco-system is unbalanced.
2 – Not rising/sleeping with sunrise/fall (circadian rhythm) is one of the biggest causes of bad eating habits.
Misae, very interesting.
Are there other known problems with poor sleeping habits with respect to health that you know if in particular, as I tend to go to bed often past midnight and suspect it is not so healthy….
Great discussion! You asked in the article for anything we’d like to add…For me that is chocolate. Now THIS will keep the discussion flowing, especially this Valentine’s week! I eat only organic fair trade chocolate–and just a small amount—a week or so. Mainly, I make uncooked organic oil coco treats sweetened just with a little raw honey and then kept in fridge.
Regarding drinking water at meals, I will add that a small glass of water with organic apple cider vinegar or lemon is better than taking a pill for the acid balance.
Happy Valentine’s Day!
Best,
Mary
We aren’t eating food, its all plastic… I mean digestible.
Kris,
Its obvious you read Taubes book. Readers beware that his science hasn’t been proven and goes against 30 years of peer reviewed research. Young Kris is being taught the exact opposite in medical school, or should be if he is paying attention. This advice should be given by scientists, not bloggers with a Masters degree in googling.
I’m curious if you’ve actually read Good Calories, Bad Calories, Steven.
Taubes is very upfront about the fact that what he says goes again SOME peer reviewed research. The key is that a lot of research is just ignored or thrown out because it doesn’t conform to the conclusions already made. And what he calls for is for more objective, honest and scientifically valid studies. He’s also put his money where his mouth is in developing the Nutrition Science Initiative to do exactly that. Since obviously 30 years of ideas about obesity, diabetes, heart disease and other civilized diseases have been proved faulty. A glance around you at any mall will tell you that.
Also curious if you’re familiar with the 30 or so peer reviewed research studies listed in his “evidence” section.
I can get you 30 peer reviewed studies that prove about anything you’d like. You need to look at the field as a whole and the meta analyses that cover many studies as well as the response letters to studies in order to know which ones are based in reality and which are quackery.
Fruit – all the things about fructose etc in sugar apply equally to fruit. If you want some vitamin C eat some vegetables and leave the orange at the grocery store – all the benefit, none of the sugars.
Actually, this is all crap. The actual studies have shown the opposite. Way to keep spreading heart disease and cancer!! Yippee!!
Wow, please enlighten us then.
If anyone is interested in a High-fat/low-carb diet, check out http://reddit.com/r/keto
Excellent article. My dad needs to see this.
I think that corn is more common than wheat.
I like this article a lot, but the biggest #1 paradigm is should be addressing is the common assumption that we all have a similar metabolic system, i.e. the belief that there should be one true healthy diet out there that everyone should be eating.
That assumption is the root of the western diet and nutrition disaster that is literally killing millions of people. I look forward to the day when people accept metabolic type and individually assessed nutrition needs as the norm.
I’d like to see fasting added to this list.
The myth that short term fasting (anything up to 36 hrs consecutively) causes “starvation mode” is ludicrous and should be hung from rafters for the lie it is. Anyone that reads this article and uses their head like a rational person can follow the evidence, read the science. A great book on this (backed by science) is “Eat, STOP, Eat,” by Brad Pilon.
Just reading all the comments on here has made me realise how confused people are when it comes to how best to feed ourselves.
I can only speak for myself. I have been eating this way for 10 years now and feel fine. I have regular health checks because there is breast cancer in my immediate family and every time I go for these tests my bloods and blood pressure results are excellent.
I have cured myself with this diet; no more IBS, indigestion, hyper-tension or migraines (I could go on). I lost 175 lbs and have kept it all off.
I know that some of the posts on here will be those trying to create an argument and some will be liars with nothing better to do. I, however, am someone who has lived this and will not listen to the mainstream guidelines ever again.
The true bottom line is that we are responsible for our own health and should not listen to a food industry that is not there to help us achieve optimum health, but to make as much money as they can. This is reality and the sooner we face it the sooner my son won’t want to try all those brightly colored and intensely sweet things that seem to be placed at the perfect height for him.
Thanks Kris and keep going.
Pippa
I agree, Pippa. I would add, though, that the sad part is that many people TRUST the government(s), doctors, nutritionist and other people that have fancy titles or are some kind of authority figure – the people that are “supposed to be” looking out for us or at least tell us that is their position. Most of these people either a) have it wrong or b) have an agenda or c) stand to gain/lose a lot of money or d) some combination of the above.
LOL, sorry I did mean ‘migraines’ and not ‘margarines’
I’d say the biggest lie is the advise “eat less and train more”.
Wow! This is fabulous. I hope this list makes into the mainstream media. I gave a presentation at a health fair last Sunday and attempted to explode many of the same myths. I wish I’d had this article as a reference then, but will use it in the future. If everyone followed the recommendations made here, the healthcare crisis would be resolved!
Great article and great comments even the ones that are slightly wrong, good to be in the debate.
These are the only 2 things you need to do for healthy eating:
Don’t eat anything processed.
Don’t eat anything that is advertised on TV.
WOW love the soy bashing, made good reading for a rainy day. Yes people have allergies, I have too many myself (walnut & cinnamon) But so is so far from toxic, soy milk is not fermented, tofu is generally not fermented blah blah blah. At least take the time to look something up before putting it out as a Fact. As far as cooking, I do our shopping on one day and all the prep work for the weeks meals. Leaves plenty of time the rest of the next two weeks not to have to do a lot for meal. I am not trying to trash anyone for their problems but we still have it better time wise and choices than our parents let alone theirs did for food. ~Cheers
Read “The China Study” and watch a documentary called “Forks over Knives” then read this article again. It’s all about educating ourselves properly.
Neesha – I agree! He may be “uncovering” some legitimate myths in this article, but all most people will take from it is that fat and meat are good for you and that carbs are bad! Not all carbs are grain! Interesting that author does not mention vegetables at all! I think general population does eat plenty of meat, fats and yes bad carbs, but hat they need to read about is benefits of adding greens, produce, vegetables to their diets, not cutting “carbs” out or adding even more fat and protein!
then Google, “Denise Minger China Study” and realize you’ve been duped by vegan propaganda
GREAT list !
I am so confused, why do I always hear/read that red meat definitely contributes to heart disease and cancer? Why do I always hear that fruit and veggies are the way to go!
I agree with the points made in this article, however I would like to make the distinction between Type I Diabetes (otherwise known as “Juvenile” Diabetes) and Type II Diabetes (also known as “Adult Onset”)… These two diseases are vastly different and, in my opinion, should not even have the same name. Type I Diabetics make up less than 10% of the “diabetes population” so-to-speak, but the number is rising, and it is tiring to constantly deal with the incredible amount of misinformation out there about diabetes in general, let alone constantly try to explain that no, Type I Diabetes cannot be cured through diet and exercise or eating enough cinnamon.
As a Type I, the nutritional advice here is good – however, it won’t cure my diabetes… It certainly can (and does!) help the symptoms, but Type I Diabetes is a chronic condition with no cure at this point, where as Type II *can* be reversed (not fully cured, either, but at least reversed so that medication is no longer necessary)… With Type I – at this point – there is no way that I could live even a week without insulin. My pancreas is not overtaxed (as in *most* cases of Type II), but simply does not function. All that to say – it is important for informational purposes to make the distinction between the types of diabetes, because Type II is a *completely* different animal than Type I, and many people don’t know the difference.
Don’t forget “granola bars” aka chocolate bars.
Highly disagree with your stance on wheat. Those that have celiac disease or that are gluten intolerant should avoid gluten. By avoiding gluten you are robbing your body of essential minerals, such as magnesium, zinc, and iron. There has been research on this.
Also, low carb diets will set you up for metabolic damage. Unless you are looking to stay thin and build no muscle then sure low carb it. Good luck trying to put on sufficient muscle low carbing, you need to increase your bodies metabolic capacity. The minute you try and add carbs to your body after low carbing for so long your body will not be able to handle the calories, therefore it will turn into fat. Low carb diets are a myth :)
You can get those essential minerals in vegetables, mainly raw green, leafy ones, and will be more bio-available than from processed wheat. Don’t forget vegetables are carbohydrates and the idea is to increase vegetable intake, so you are never really going “low-carb” in that regard.
Besides, food should never be looked at as a “diet” but as a “lifestyle.” I know many body builders and Olympic wrestlers and Judo athletes that eat very little breads/wheat, and they have no problem gaining muscle.As long as you are eating enough vegetable carbohydrates, adding wheat/gluten (in small amounts) won’t be bad and is sustainable. But, you are right, deprive yourself of ALL carbohydrates, and yes, it will screw things up and cause weight gain.
I’ve been doing very low carb for 4 months now. No exercise. Lost 65 pounds, and putting on muscle all over.
I think the ultimate goal of everything nutrition is to be as healthy as possible. To the doctors/nutritionists/dietitians/other health care providers: is your approach helping your patients/clients? Are they losing weight (and keeping it off), eliminating diabetes or reducing insulin-dependence, getting off meds, having their digestive/constipation issues go away, getting more energy,healing from other inflammatory conditions? If so, great!
If your patients/clients are seeing some minor changes, maybe losing a few pounds but it comes back, haven’t had a reduction in insulin needed, still have cholesterol issues, digestive issues, and still taking the same amount of meds for similar conditions as when they started coming to you, then I challenge you to re-think your approach because it’s not working. The above myths might not be 100% accurate for 100% of the population, but putting good, real food into the body will actually heal the body from the inside out (check out Jordan Rubin’s story, founder of Garden of Life and Beyond Organic, who healed his body with food).
I personally agree with every myth mentioned because I’ve been following this type of eating lifestyle for years now and am healthier than I’ve ever been. I used to suffer from IBS and poor digestion, but since eating this way, my body has healed itself and I no longer have these issues. The guidelines listed above are great for an anti-inflammatory diet, and for those suffering with any sort of health issue, this may be a great place to start (and no, I have nothing to gain by saying that).
There’s no need to bash someone for having a different opinion than you. Take everything you hear with a grain of salt, and do the research. But keep an open mind because there may be someone who knows something you don’t that could help improve your life and those you love. To your health, everyone!
Hear hear!
Nice job using research to back up your claims. However, all of this differs from person to person. Your explanations/recommendations may work for the healthy, general population and these should be taken with a grain of salt. Eggs are not healthy for everyone. Saturated fat is not harmless. People wanting to lose weight should not always eat a low carb-high fat diet.
During high intensity exercise (and anaerobic in general), carbs are the only substrate your body can burn for fuel…run out of muscle/liver stores and your done. Aside from the exercisers though, there are also tissues in the body that can only metabolize carbs for energy and nothing else, namely the BRAIN, which is estimated to need a minimum of 130g of carbs/day just to function on a basic level.
Also the word “Nutritionist” has no meaning to a credible professional what-so-ever. There is no such thing as a “Nutritionist”. No advice should be taken from someone claiming to be this. You are either a Registered Dietician or nothing.
Joe C: I’ve heard advice from Registered Dietitians who totally miss the mark too. Not to knock them personally. It’s just that they’re usually spouting what they learned in school too. If the current teaching says “low carb” or whatever, they’re often on that bandwagon too. However, the good dietitians will have studied many models for eating that have spanned many generations, take all that info along with specific needs for those they’re advising into account, and determine the “best diet to follow” for that person.
BTW, a diet isn’t necessary something one does to lose weight. According to sources “the word “Diet” is based on the Latin word ‘Diaeta’ meaning “a manner of living; a way of life”. It was originally used to describe daily living, including what we eat.” :-)
Joe – if that were true, anyone on a ketogenic/low carb high fat diet wouldn’t be able to ‘function on a basic level.’ The brain is fully able to metabolize ketones, which are produced by a ketogenic diet.
On a personal note, I haven’t had anything close to 130 grams of carbs per day in years, and managed to get an excellent grad degree in the interim.
Salt!!! People think salt is soooooooooo bad for you. I supremely disagree!!!!
Correct
There is some real sound advice/information in this article! I’ve known for years a lot of what we call “good nutrition” is wrong.
When I was little we were taught the “4 food groups” instead of the “food pyramid”. There were far fewer chubby/overweight people and it was much easier to do meal planning. Honestly I still use that as my ‘model’ for eating/planning meals/grocery shopping.
Providing you don’t have some specific allergies and/or health issues, one of the easiest ways to eat is quite simple: “Everything in moderation”. My dad’s said this for years and at 88 years old is still full time ranching. This outta count for something :-)
Anyone looking for a substitute for soy sauce try coconut aminos.
12. Calorie counting is good and/or necessary.
There are several problems with caloric science, and I can’t believe nobody else has pointed this out. The way they measure calories is to put a food in a calorimeter, set it on fire, and measure how much heat it puts out. The assumption is that the amount of energy released by combustion in a lab is the same amount of energy that would be released when broken down enzymatically in the gut. Different processes and different environments may give different results (although the conservation of energy law states they should have the same energy output, that theory requires an idealized world.)
Proponents of counting calories have two main adages: 1) A calorie is a calorie, and 2) calories in minus calories out is the equation. Firstly, a calorie is NOT a calorie. It makes a big difference from where that calorie comes. Refined, simple sugars give us a sharp spike in blood sugar followed by a sharp crash that gives us a rebound hunger. Complex carbs from vegetables and whole grains give a slower, more steady release of energy that does not give us that rebound. It is not just how hot the food burns in the lab that matters. Secondly, calories in minus calories out is flawed.
Calories in equals what you eat. Calories out equals what you you burn. But when you put a calorie in yourself one of three things can happen: you can store it, you can burn it, or you can excrete it. Different people will store and excrete different amounts of food. If you have dysentery, it doesn’t matter how many calories you put in you, they will all run right out of you. “Calories out” also assumes that the same exercise done by different people will cost the same amount of calories. But of course it will take a lot more calories for a big and out-of-shape person to walk up a hill vs. someone who is thin and in shape. This is further confounded by the fact that people who are in shape tend to burn calories more efficiently.
So measuring calories out is a gross estimation at best. And finally, the proof is in the pudding. People in China eat 25-40% more calories than Americans every day and have much less obesity. And it’s not just the manual field workers, it’s also the sedentary office workers. More calories and less obesity? It’s because they are eating the right types of foods: natural, mostly vegetable, mostly cooked, a little meat, little to no dairy, little to no processed foods, etc. Calorie counting has led a lot of people to choose bad foods (like diet coke). Calorie counting is a waste of time. Give yourself good, natural food and your body will take what it needs and eliminate the rest.
A sad and extremely simple truth we all try to ignore during nutrition debates is the effect of PORTION CONTROL. Nobody wants to hear about it. Can you envision mainstream support for a “buy less food” campaign? Serving sizes in restaurants are sickening. Having said that, I oppose government intervention via bans and taxes on unhealthy foods. It’s quite a quagmire.
Yes, I presume you live in the USA? We (Ozzies & friends/colleagues in other countries I have talked to about this) are amazed at the size of servings in the USA. Even when you ask for a “1/2 size” serving it often ends up bigger than what other countries would expect… My theory is that it at least partially ties in with the fact that you guys tip (aka gratuity?)… I guess if a big % of income depends on the customer being satisfied, you aren’t going to put less on the plate and risk not getting as large a tip. What do some of you US residents think of that theory??
Your theory is dead wrong. Most basic tips go straight to the serving staff (minus taxes, of course). These tips do not go to the establishment itself; there is no actual fee demanded, and the patron chooses the amount, if any. Tips are usually calculated with the actual service in mind, not necessarily the food itself. They don’t generally go to the chefs.
When the establishment itself charges this extra amount for service, that’s when it’s usually called “gratuity.” Most places don’t do this, or limit it to parties of at least a certain number of people. Parties of eight or more will see this charge at most actual restaurants or bars, regardless of how much or how little food is purchased.
The origin of our massive portion sizes is very simple. The food industry learned that it can make more money if it sells more food. It has been a gradual process over the last few decades, and now we’re at this ridiculous point where all served meals are almost literally mammoth in proportion. It was driven by the “Upselling” business culture. Food businesses convince people to buy the bigger size because it’s a better value for the quantity. But it gets customers to pay more than they would have if they had purchased the smaller size.
Since this has been going on for so long, many Americans don’t even realize what a proper portion size should be. It continues further as those who eat those portion sizes become obese and purchase more and more food. I personally know people who are very overweight and order multiple burgers at a fast food joint or multiple entrees at a restaurant. I couldn’t imagine eating that much in one sitting myself! But overeating actually expands the stomach and increases appetite. I don’t know if the food businesses anticipated that effect of upselling, but it has worked out well for them, and so it continues.
Good points re’ upselling etc. I’ll reserve judgement on whether my theory of tipping contributing to it is ‘BS’ or not for now – I’ll keep it in mind during my next visit to the old US of A…. (;-)
Servers, who receive tips, don’t control portion size. Chefs/cooks, restaurant managers, and corporations don’t get tips. Your theory is not based on real world evidence.
Long live… portion control and inspire people to change… leave government out of it.
Great Job!!!
I would just mention that the high fructose content would not only make VLDL particles but a sub type that makes it dangerous called small density VLDL which then turns into small density LDL particles.
What makes small LDL particles dangerous? They are dangerous because of their small size since they are able to get in between the blood vessels and become oxidized easier; This leads to the plaque formation cascade and eventually a big contributor to cardiovascular disease.
Totally spot on! We recommend the anti-inflammatory diet to all our patients and this is basically it, in a nutshell. Shared with my contacts!
LOVE THIS!! Thank you for putting my own thoughts into a well-written, well-sourced article! Shared plenty. :)
I teach bio-individuality! What’s right for you, may not be right for your friend and this article sums it right up. Nice work.
And your credentials are…?
Have any of you read Anthony Colpo’s work? He makes a lot of sense.
http://anthonycolpo.com/the-biggest-weight-loss-myth-in-history/
Yes, I agree…..fits pretty well with this article generally too I think…
All I know is, every time i cut out the bread, pasta, sugar, my stomach goes way down, my waistline becomes defined again, my skin looks better and my mood improves dramatically; can’t argue with that!
All in all, well done, Kris.
+1
But fructose isn’t sugar’s only problem! Without the glucose, there wouldn’t be so much insulin. (just sayin’)
I like lots of vegetables, some fruit, nuts, berries, whole grains, eggs and, once again, lots of vegetables.
The worst food related myth in my opinion is that all calories are created equally! Comparing the calories for a serving of almonds and a serving of chips…lets get it right people – it is what’s in the food that matters! I work for a health food company and you will not believe the crazy calorie claims that I have heard from customers across the country!
I want to do this but I cannot eat meat. Last year I did a modified Atkins that I called “eggkins” but eating eggs 3 times a day got tiring real fast.
I appreciate this article and some of the simple myths that are summed up. The discussion about sugar doesn’t quite capture the truth. Sugar is the common name for sucrose, which is table sugar. The type of sugar you are referring to in this article is fructose, which breaks down differently in the body. High fructose corn syrup, in particular, is bad for the body. I heard one researcher compare a can of coke to a can of beer. I can’t find the link to that researcher, but here are some other good links on the subject:
http://www.uctv.tv/search-details.aspx?showID=24676
http://www.ncbi.nlm.nih.gov/pubmed/23390127
Disturbing to read both this and the comments. The only “fact” in the field of nutrition is that 90% of what we do or tell people is unknown. We base our “facts” on short term research studies that find differences between small groups of people. It is almost inconceivable to have a long term study with all variables controlled for. The differences between both genetics and the behaviors (day to day and over lifetime activities) between the small groups is almost impossible to control for, and therefore nothing in nutrition can be explained as a “fact”. Each and every person will respond to a different diet in a different way, what these articles claim to be beneficial over short term studies may in fact lead to long term issues years from now. It may be forever before we know for certain which people will react in which way.
In which case in the absence of enough “modern scientific fact” I guess the upshot of what you say is that we should mimic the diet of our distant ancestors as best we can. Which I guess is what the Paleo diet people are all about…??
But if we just throw up our hands and say “too hard” then we have no chance at better health for ourselves and our families. I agree it is very confusing but I also think that a mixture of common sense and balanced review of the available science should allow us to make better decisions. I for one agree pretty much with the general philosophy of this article. As do most of those commenting I see…. It is very interesting to see the comments coming through. Of especial interest to me (and I believe allowing me to “read between the lines” and help find the best “truth”) is people’s personal experiences, which seem to be almost overwhelmingly in favour of the advice in the article….
Dear Kris,
I appreciate that you are so passionate about nutrition, and I am not trying to disrespect you in any way, but this article is very misleading, and in a way it is fueling the poor health, and sickness of many people.
1.) Your first claim that eggs are somehow healthy is far from accurate. I don’t say this as opinion, I can also back with this more relevant studies. The study you provided from the Journal of Nutritional Biochemistry does not state or “prove” in any way that eggs raise good cholesterol. It concludes that those who restrict carbohydrates (bad idea when you are restricting plant-based fuels such as fruits and veggies) and eat eggs have higher total cholesterol (HDL and LDL), which is not necessarily a good thing. All dietary cholesterol is bad news.
Please see the video I made: http://www.youtube.com/watch?v=DRhZ3FpuOpY
The study you added from BMJ claims that eggs were not found to increase the risk of CD or stroke, but not for diabetic patients. You did not specify this. In a 2008 Harvard Physician’s Health Study, it was determined after studying 20,000 physician’s for 20 years that consuming just one egg per day can significantly shorten our lifespan and increase the risk of heart disease, stroke, type II diabetes, and some cancers such as pancreatic, breast, and colon cancer.
See Dr. Michael Greger’s annual presentation “Uprooting the Leading Causes of Death.” http://www.youtube.com/watch?v=30gEiweaAVQ
In a 2009 Harvard Health Study, it was found that those with diabetes double their risk of death from eating only one egg per day. Men increased their risk by 58%, while women increased their risk by 77%. This study is titled “Egg Consumption and Risk of Type II Diabetes in Men and Women.”
A December 2011 study in Cancer Prevention and Research found that men eating 2.5 eggs per week had an 81% increased risk of developing prostate cancer. I do not find prostate cancer to be healthy, do you? Is diabetes healthy?
Dr. Michael Greger also found evidence that those eating more than 1/2 an egg per day had 3x the risk of developing breast cancer than those abstaining from eating eggs. I also do not find breast cancer to be healthy.
Eggs have also been found to contain chemical obesogens, which can trigger obesity, as well as heterocyclic amines, which are carcinogens formed when heat is applied to animal products.
Knowing this, I urge you to be more careful with the way you word things. Your claims are misleading and do not hold to be truthful. I think you have great ability to help others, and you could do this by speaking out against harmful animal products rather than encouraging their use.
2.) In regards to your second topic about saturated fat, the 2010 study you provided from the American Journal of Clinical Nutrition does NOT state that there is “absolutely no association between saturated fat and heart disease,” as you claim. The study concludes that saturated fat was not associated with increased risk.
Saturated fat, and dietary cholesterol do however, damage the endothelial cells that line our coronary artery. This inhibits our production of nitric oxide, and also has been found to be the main cause of heart disease.
Please read “Preventing and Reversing Heart Disease” by Dr. Caldwell Esselstyn and “The Pleasure trap” by Dr. Doug Lisle.
Also see the film Forks Over Knives which can be seen for free on Hulu.com
http://www.hulu.com/watch/279734
3.) I agree with you entirely about grains, especially gluten grains. Gluten and other grains are far more damaging to health than they could be beneficial. Pseudograins (quinoa, millet, buckwheat [not a form of wheat], and amaranth), however, can be healthful. You may want to suggest those when or if you revise the article.
4.) Your claims about high protein diets not having an effect on calcium loss or low bone mineral density are also not factual. The study you provided from the Current Opinion in Lipidology has been found to be misleading and from my understanding, a lawsuit has been carried out for this particular study because the editor-in-chief of this journal, Scott Grundy, serves on the American Egg Board, proving there is a conflict of interest.
The other study you provided from the Journal of Bone and Mineral Research was also funded by the USDA, which would go out of business if we knew the truth about how deleterious eating animal products actually is to our health and well-being.
Have you researched hypercalcuria? This is a medical term applied to calcium loss from excess animal protein. Eating concentrated proteins from animal sources is well-known to cause calcium loss in the urine. This leads to bone mineral density loss and osteoporosis.
In addition, I have read several studies documenting the link between high-animal protein diets and diabetes, and if you watch the film Forks Over Knives, read “The China Study,” by Dr. T. Colin Campbell, or Dr. Esselstyn’s book, you will note that a major cause of high blood pressure is eating meat.
5.) Low fat processed foods are definitely damaging to our health, but foods that are naturally low in fat, such as fruits, vegetables, and other plant-based foods are not in any way damaging unless they are conventional (sprayed with pesticides) or genetically-modified.
Contrary to this, high-fat foods such as animal products, fried foods, and cooked oils, are degrading and harmful to the organs.
Why did you not specify any of this? Again, this is misleading to your readers. You are attempting to scare people away from eating healthy and in exchange encouraging them to eat nothing but fatty, meaty foods?
6.) Eating small meals throughout the day is okay as long as you are avoiding foods that are not easy to digest, such as animal products (meat, dairy, eggs), processed foods, and other harmful food look-a-like substances. Our digestive system can handle green smoothies, green juices, and other light plant-based meals throughout the day. Perhaps you could specify this to go with your “bottom-line” assertion.
7.) While you claim that the high-carbohydrate, low-fat diet is a miserable failure, did you fail to note that the low-carbohydrate, high-fat/high-protein diet is also a miserable failure? See Dr. Atkins and ask him about this. Oh wait.. I think he died from heart disease. Yes, he did. This was most likely because he followed a low carbohydrate, high fat diet.
A diet low in simple carbohydrates is beneficial, but it is important that we get our fruits and veggies in abundance.
See Dr. Douglas Graham’s book, “The 80/10/10 Diet, or Kimberly Snyder’s book, “The Beauty Detox Solution.”
8.) All added oils can be detrimental to health, especially when cooked. I agree with you on this. Although you could mention that by adding hemp seeds, chia seeds, purslane, walnuts, flaxseeds, and other plant-based foods to your diet will provide you with the ratio of essential fatty acids needed without the need for harmful animal products.
9.) Low-carbohydrate diets are in fact detrimental to health, although it is important to remove gluten grains, refined flours, refined sugars, and other health-dpeleting carbohydrates from the diet. Eating fruits and vegetables can never be bad, unless of course, you are mixing them with too many animal products, overcooking them (acrylamides) or adding chemical seasonings.
10.) I agree, sugar is never advantageous for health, especially not clarified sugars. The only sweetness we should have in our lives is from fruits, some veggies, our significant others, and from seeing our children happy and healthy. :)
11.) High fat foods may not always cause weight gain, but they will lead to heart disease, diabetes, cancer, and several other degenerative conditions. Many people die daily from heart disease and are not overweight. being lean is not always being healthy.
I encourage you to read “Sunfood Diet Infusion” by John McCabe, “Comfortably Unaware,” by Dr. Richard Oppenlander, and my book “The Raw Cure: Healing Beyond Medicine.”
Also connect with Kristina Carrillo-Bucaram from http://fullyraw.com. She will teach you why a plant-based diet is a good one.
As I mentioned, I do not want to come off as being disrespectful, I am simply providing feedback for you from someone who also works with nutrition, and spends several hours each day reading through medical studies.
I admire your passion, but I do not find it admirable to mislead people into believing it is okay to continue eating harmful foods such as eggs, dairy, meat, and any other animal products.
I am sure this will generate some hostility in some people, but I think it is fair to see both sides.
See Philip Wollen’s Speech at the St. James Ethics Debate: http://www.youtube.com/watch?v=uQCe4qEexjc
Thank you for taking the time to read my comment. I wish you the best always.
Sincerely,
Jesse Jacoby, The Raw Cure
This is so full of crap that it’s hard to know where to start. So we’ll just start with one thing.
Dr. Atkins did not die of heart disease, despite the desperate wish of his detractors that he do so and the disinformation rapidly spread after his death. He slipped on ice, hit his head and died a few days later from that injury.
If you can’t even get that right, and think the China Study is good science, there’s not much hope for anything else you’ve said. Educate yourself before you try educating everyone else. You can read about Dr. Atkins’ actual demise here:
http://www.nbcnews.com/id/4327741/#.UR89kREaySM
Eggs, really? you wanna F’n blame eggs for disease… SMH
Ok these have been quite eye-opening, especially the frequent meal parts. So it makes more sense to have 3 regular fll meals than splitting it into 6 half meals of the day (at least that’s what I get from this article).
And glad to know that I can eat all the fatty bacon in the world, as long as I don’t pair it with the same proportion of whisky and beer (which is carbs, right :P ?)
- Ray
I’m a dietitian, nutritionist, MD, personal trainer, blah blah blah. If you disagree with something said here please follow with a citation or study linking us to info backing your point. You are not doing your “job” (laugh) by criticizing without supporting information. No one cares that you attended lectures based on information that is propagated by the food industry or science that is older than your grandmas underwear.
Doctors used to smoke cigarettes and thought they were fine. Take a gander at your GP these days, the chances that he/she is overweight, has bad skin/hair, and is at risk for heart disease etc is greater than the chances they are not.
Eat as many veggies as you can stomach. Depending on your level of activity, eat a moderate amount of quality (grass-fed, organic, free range, non soy, no hormones etc) protein, eat a serving or two of fruit a day (preferably seasonal and local), cook with grass-fed butter or coconut oil, not veg oils. For weight management it is going to be a person to person scenario. Tweak your carb/fat ratio but only eat quality foods that are NUTRIENT dense.
If dairy gives you problems, stop eating it. If it doesn’t, eat full fat raw or organic dairy. If you are unsure about this, stop eating dairy for two weeks and see what’s happens.
Folks it’s pretty darn simple. Argue all you want for grains and against sat fats but I guarantee if you eat like that you will easily lose/maintain weight, will not have excess body fat, and will have healthy triglycerides and nutrient levels.
All you haters out there can have your baguettes and soy and crap. I feel great EVERY day, I take normal dumps (if you think it’s normal to fart and have diarrhea often, it is not) and never have “crashes” or cravings (unless I hit the maryjane). Later gators
Good one – well said!
TRUTH, the comments here have made me dumber…
Worst worst worst lie — High cholesterol causes heart disease. Yes, high cholesterol is associated with heart disease, but no one has ever bothered to discover which one is the cause and which is the effect. Cholesterol is the basic building block of the body. If you have a broken bone, and get a blood test, you’ll have sky-high cholesterol because your body is fighting to fix a BONE. We have no idea if the same is true for the heart.
The cholesterol might be in response to the heart disease, and taking pills to lower it might just be counteracting everything it’s supposed to be doing (which is why there is ZERO association between cholesterol lowering drugs and a decreased risk of heart failure). Also, 100% of the cholesterol in the blood is manufactured by the body based on a whole slew of factors (diet, exercise, genetics), but not one of them is how much cholesterol is in the food you eat.
Shrimp is incredibly high in cholesterol, and if you ate an all-shrimp diet, it would have no effect on your blood cholesterol level. Please, stop the lies promoted by big pharma, and if you are on statins, get a second and third and fourth opinion, from someone who wasn’t flown to Barbados for a “conference” about the drugs he’s prescribing you to take for the rest of your life.
I’ve a strong interest in health, but there is a lot conflicting information. This has been my favorite advice, and I think it’s a good general guideline.
How to eat in healthy in 7 words from Michael Pollan:
“Eat food. Not too much. Mostly plants.”
http://www.drweil.com/drw/u/ART02840/How-to-Eat-in-Seven-Words.html
The article is well written and I thank you for your references. Many of your points are correct and the information you cited is not all bad. It’s interesting to read all of the comments posted by people around the world, hammering in their perspective on such an abused and corrupt topic as nutrition. More interesting is that I agree with the replies that took much less thought to produce.
The facts are, there is no perfect diet for the human body. Actually the body will perform to the best of its abilities when fed the nutrients it needs in the moment. To keep a steady mind the body needs a stable blood sugar level. But the human body doesn’t operate like a gasoline engine; ‘just keep adding gas and oil and you will run great until you die’ No, the body and mind function on slopes, physically and mentally. You will need to change and vary the foods you eat to keep healthy. This is the same with physical exercise.
So many today rely on their brains to tell them, ‘this is right!’ and ‘this is wrong!’
When in fact some things are both and neither at the same time. Of course, I’m speaking of duality. Which exists in every facet of our lives. I want to paraphrase my favorite reply to this article… People, instead of arguing with each other on details that change nothing, just use your brain. We are the pinnacle of our species, the most evolved form of humans to ever exist.
We don’t need to create new foods, we don’t need milk from animals, food administrations are just corporations and they tell you whatever it takes to make money, but most importantly just use your brains.
All processed food, not a good bet.
Anything you can’t find in the wild is not going to be great for you.
Anything that is mass produced starting at the genetic level is not going to be great for you.
And if you are reading through these replies and are confused take both and decide, whatever decision you make is the right one. Our lives are what we make them and if you decide to make yours ignorant, self loathing and unhealthy. Sho ga nai.
Amazing article. I was nodding my head and shouting “YES! FINALLY!” all the way through. I wish more people would take this on board!
Too add my own to the list – All calories are created equal (MYTH – Fructose and Glucose are both sugars and are metabolized waaaaay differently. Where does this leave substances with bigger differences!?), all you need to do to lose weight is eat less than you burn (MYTH – This is oversimplified and misleading. It’d take you 9 hours of CV to burn off a chocolate chip cookie from MaccyD’s, and this also leads to people eating 500 calories a day trying to lose 10lbs a week, and ending up even fatter in the long run.)
Bravo for this article, very well done.
Most of you are missing the point.
Calm down, and realize that the purpose of this article is to “intervene” with the layman..
It’s for everyone who most common source of information has been Mens Health magazine, or worse, the first website they come across on the internet.
It was NOT designed to be the BE ALL END ALL article of the century on nutrition, there are thousands of other facets of nutrition that haven’t been addressed here but that was not the point.
The SAD (Standard american diet) is slowly killing us all, and its going to be with the help of simple, to the point articles like this that will save us.
And to those suggesting “everything in moderation”, this may work for a minuscule fraction of the population with perfect genes, but for the rest of us this is plain madness.
Do the research people, look at the CURRENT studies that are coming out..
Google Scholar is a great resource, utilize it.
Hear Hear!
RE: Portion control
It isn’t needed when you eat this way.
Cave man didn’t sit there with his weight watchers guide book counting points.
He ate lean meats and fruit and veg (ie: low carb) when he could, where he could, sometimes he’d go days without (ie: fasting)
Cancer didn’t exist. Acne wasn’t even heard of.
He was bigger, stronger, leaner and more agile than the majority of our egocentric/sedentary population.
Our genes haven’t changed since him.
So why should we change the way we eat/live?
(I say live, because there’s a myriad of ways he lived better than us that contributed to overall better health: IE: Sleep etc..)
Are you really, REALLY saying that cavemen did not get cancer???? Answer me this – what was their average lifespan? They didn’t have science and diagnostic tests to name these things but, come on, they surely existed as they have the same types of tissue that we are made from. These tissues, as they do now, have the potential to grow in the abnormal manner that they do to create cancers and tumors.
You / WE Have Discovered and ARE declaring some marvelous truths. They will sweep the world and bring an end to all of this chaos. A year ago… I agreed with some of THIS… Now it is almost 100 percent. So am I deluded? Time will settle the scientific debate. IF ONLY there were fewer billions being spent to Entice people to EAT .. JUNK by making it look good. The Juggernaut of TRUTH… is sweeping away bad science and MONEY driven corporate greed.
Hello All,
I am a Registered Dietitian (the only group of people who have a complete education in the topics of nutrition and dietetics). This article is ridiculous. Anything on here that I found to be true, RD’s (Registered Dietitians) have known for years. The rest is either misleading or false.
1. The nutrition community has recognized eggs as a healthy food for years. Eggs have the highest biological value of any foods (The best protein source, pound for pound).
2. Nobody supports a low-fat diet. RD’s support a balanced diet that for most people includes approx: 40-65% of calories from carbs, 20-25% of calories from fat, and 15-20% from protein.
3. Low-carb diets are 100% dangerous! It will provide quick weight loss that is almost impossible to maintain and will lead to a constant state of ketosis which is unhealthy. The Atkins diet is a terrible, terrible idea.
4. Small meals are good for some people, like people with reflux or specific GI problems. Not everyone is treated the same.
5. Bread and other grains (100% whole wheat of course) is extremely high in nutrients. It contains the anti-oxidants selenium and Vitamin E, B-vitamins, and magnesium.
6. High fat diets typically contain a high amount of calories and too many calories does cause weight gain.
7. The idea that the ration of Omega 3: Omega 6 should be high is not new and has been promoted by RD’s for years.
8. There is much more. If you have questions post them here.
Visit http://www.eatright.org for the only guaranteed 100% scientifically accurate information or to find an RD near you. RD’s have a high level of education as well as supervised practice and have to pass a national board exam. We have the most stringent continuing education requirements of any profession and we have an award winning journal that is one of the best scientific peer-reviewed journals on earth.
Oh… you mean this organization here? The unbiased, accurate, respected Academy of Nutrition and Dietetics?
http://www.eatright.org/corporatesponsors/
I hate to break it to you but no one will take advice from “professionals” sponsored by coca cola, pepsi, hersheyes, kellog’s or general mills… your “stringent continuing education” is funded by the big food companies whose products caused and are maintaining the obesity epidemic.
Sorry but the entire dietetics profession is a joke. A very bad, dangerous joke at that. Peddling outdated information that has been proven to be harmful for a large part of the population. It disgusts me.
Given the statements made above you clearly don’t even have a clue about what you’re talking about yourself. If anyone shouldn’t be giving out dietary advice then it’s you.
Registered dietitians like yourself have zero credibility anymore. Period.
Whoohooo!
“3. Low-carb diets are 100% dangerous! It will provide quick weight loss that is almost impossible to maintain and will lead to a constant state of ketosis which is unhealthy. The Atkins diet is a terrible, terrible idea.
6. High fat diets typically contain a high amount of calories and too many calories does cause weight gain.”
So, on the one hand the atkins type low-carb, high fat diets cause rapid weight loss. And at the same time they cause weight gain?
It’s this kind of laughable illogic that makes us question you folks and the “nutrition” you’ve been hawking for the past 30 years, while we all eat our whole grains, cut out saturated fats, run to the gym and get fatter and fatter and fatter.
You’re an RD and state LC diets are dangerous, holy hell…
As Jesse has indicated above, this article is full of misinformation. People are eating up — pun intended — because it means they can continue to wolf down as many burgers and fries as they want and still think they’re being healthy.
This is a perfect example of twisting studies to fit your own desires.
No one here is advocating wolfing down all the fries and burgers they can eat, nor calling it healthy.
Straw man fallacy lets you ignore the larger discussion, I guess.
Very good points here. It pleasing to see that more and more people start to eat right. Some of the points are still mainstream dogmas and we need to bring the truth to people. Thanks for the good read.
- Alex
You could also include in #7 a clarification of the myth “fat burns in a carbohydrate flame”. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/ explains it nicely. Fats Burn in a Carbohydrate Flame, Right?
It has been claimed that carbohydrates serve as a primer for fat catabolism (“fats burn in a carbohydrate flame”). However, as pointed out by Robergs and Roberts [22], this is an incorrect contention. In skeletal muscle, fat certainly does not burn in a carbohydrate flame, as skeletal muscle does not have sufficient quantities of the enzymes to convert glycolytic intermediates into molecules that can be transported into the mitochondria to supplement citric acid cycle intermediates. Further, the production of acetoacyl CoA, a substrate of ketone body formation, can occur only in the liver and thus does not apply to skeletal muscle metabolism. Human skeletal muscle can oxidize at least seven amino acids: leucine, isoleucine, valine, glutamate, asparagine, aspartate and alanine. Of these amino acids, however, oxidation of only the branched chain amino acids (leucine, isoleucine and valine) appears to be increased during catabolic states such as exercise.
When muscle glycogen and blood glucose concentrations are low, the incorporation of the carbon skeletons from amino acids into the citric acid cycle is important for maintaining the concentrations of the intermediates, and therefore a high rate of mitochondrial respiration. Thus, both muscle fat and carbohydrate burn in an amino acid flame.
Here is a link to a study that started me eating fewer egg YOLKS. I still eat eggs but separate out the yolks. This researcher isn’t the best communicator in the radio interview but he does bring up some interesting points. The main one that piqued my interest was that food industries like egg producers offer research grants for research that indicates that eggs are healthy. This is important to note when you are reading the latest info on food health/un-health.
http://www.cbc.ca/news/canada/windsor/story/2012/08/14/wdr-egg-yolk.html
You are throwing away the healthiest part of the whole damn egg.
ancient people would so hate us for being so dumb with food… toss the yolks, yeah, that’s a great idea
Good article and I like “rocking the boat”. I don’t agree with all of it but, I can see the points you make.
To put it all in a nutshell, for me, I believe I’m healthiest when I eat less meat and more fish, less butter and more olive oil. Less processed food and more whole foods, fresh fruits and vegetables.
Eggs are fine and dandy but, it depends on where they come from. Frankly I don’t eat them much any more. Bread (white bread picture above) is bad…period.
Again, good article! Best wishes.
I would like to know more about Kris’ background and experience as I am leery of the whole nutrition subject. However, everything you have written is in agreement with what I have learned and I want to thank you for writing it.
Also, who sponsors this site?
Who cares about his background, he provided evidence. That means more than someone’s “background”.
Quote: “Bottom Line: Humans need to get Omega-6 and Omega-3 fats in a certain ratio. Eating excess Omega-6 from seed oils raises your risk of disease.”
This might have been addressed above but I lack the time to read it all. What is the ratio of Omega-6 to Omega-3?
Many fine comments here, but this site basses its information on unproven scientific studies and anecdotal (unreliable) information. There is very little data that is repeatable in the suppositions provided. It is very easy to challenge the establishment and claim you “believe” based on faith. One study does not depict reality. The establishment actually doesn’t make black and white claims. They actually provide the results of repeatable tests, and say, “based on our many years of study, and empirical evidence, we recommend that the typical human do such-n-such. You as the individual can choose to accept all, some or none of the recommendations. And, by the look of the state of health of the average United States citizen, more discount and ignore the dietetic body of knowledge than follow it.
This web site is more like the sites that touts’ conspiracy theories, big foot, the Loch Ness monster, alien visitation, etc. Challenges to the establishment are fine, but to claim this site’s authors are right and the last 90 years of study are wrong is just ignorant. These authors may have some good observations, but there are so few reliable studies done that the hypothesis presented here are still just that, un substantiated hypothesis.
You will do what you like, and that is fine. Eat bacon, deprive yourself of nutrients, and damage organs by doing extreme fad diets. That’s the right you have. I’ve known some in their 90’s who smoked since they were 13 years old. Some will be affected by bad decision and some won’t. Which will you be?
What about hemp seeds/oils?
I’ve heard a lot of these kinds of claims before but this is the first time I’ve actually seen any kind of evidence to back them up. Great article. Love that you have the science to support your claims.
Hey Carl, click on the hyperlink references they go to sites like the National Institute of Health, American Diabetes Association, Stamford School of Medicine, Oxford, etc. This is a well researched and well sourced article. And these certainly aren’t radical ideas or “conspiracy theories” touted here, they actually refute mainstream nutrition fads not current medical knowledge.
Just wanted to reply to the funding argument made earlier:
1. Yes the Academy of Nutrition and Dietetics is partially funded by companies that are not ideal, like Coca-Cola and Pepsi-Co, but all companies need money to run.
2. The Academy of Nutrition Dietetics is the only truly science based nutrition organization. Not only evidence based, but peer reviewed.
3. All funding for all research is disclosed and just because they sponsor the Academy does not mean that they influence our message. If you do your research, we do not support soda as a healthy option. Have you ever heard to keep your friends close, but your enemies closer? We are able to get the funding we need, while getting the soda companies to:
A. Start a campaign for healthier lifestyles (see recent PepsiCo ads).
B. Get rid of soda from school vending machines and add more milk and water.
C. Influence change in these companies to be more honest with the consumer base and allow them to make informed choices about what they put in their bodies.
The FACT is the Registered Dietitians are not just the best source of accurate evidence based nutrition, but the ONLY source of evidenced based nutrition. If you go to the website you will see who we are and what we do. RD’s are as real as RN’s, MD’s, DO’s, PA’s etc. in their respective fields…and seeking nutrition advice elsewhere is doing a disservice to yourself and others. Please go to http://www.eatright.org for all and any evidenced based nutrition information!
Have you read this?
http://www.eatdrinkpolitics.com/wp-content/uploads/AND_Corporate_Sponsorship_Report.pdf
Only source of evidence based? wow
Please visit http://www.eatright.org for evidence based nutrition information for the recognized group of nutrition professionals, not just somebody who thinks they have a clue. Please eat 100% Whole Wheat bread. It is very high in nutrients including:
1. B-Vitamins
2. Selenium
3. Vitamin E
4. Magnesium
5. Fiber
Thanks!
This is why your “profession” is a joke.
Sure, very high in nutrients. Just not compared to fruits, vegetables, or meats.
This is a great example of an article that can use some debunking itself. The points are not defined enough and can leave a general reader even more confused about nutrition than before reading this article.
I couldn’t help but notice the lack of definitions to their claims. For example, the comparison of meal frequency but did not define the actual amount of food in a meal. What is big or small to me can be completely different then yours. Also, they loosely used the term ‘carbs’ but did not define what they consider a carb, a vegetable and fruits have carbohydrates.
My biggest issue with this article is how it is extremely general, for example, high protein diet does not define how much is high. Serving sizes can make the difference between a certain food causing health disparities. Also, they do not try to decipher whole or refined grains and it appears they are only talking about wheat….there are many other grains that do not cause the health issues they are referring to.
“Carbs” is used incorrectly in the article. I believe you mean grains. Carbs include fruits and vegetables, which would would not want to decrease. It is very contradictory.
The article would have been more powerful if it had pointed out that it’s the Federal Government via the FDA that peddles these lies. Abolish the FDA and ALL agricultural subsidies and influence in food.
12. “It’s all about calories in, calories out.” / All Calories Are Created Equal
(others have already pointed this myth out, but just wanted to put it in the moronic terms that it’s usually framed in)
I completely agree with the articles first sentence; There is a lot of misinformation circling around in mainstream nutrition. Articles such as this do nothing but further circulate misinformation. There is so much bad information in this article I won’t waste my time dissecting it all, but this one comment alone let’s you know the writer is completely biased and lacks credibility;
“Bottom Line: The low-fat, high-carb diet is a miserable failure and has been proven repeatedly to be vastly inferior to lower-carb, higher-fat diets.”
Of course it’s biased. That’s the point. Did you bother clicking on the annotations in the article. They are links to academic journal articles. Did you click on his “Evidence” tab at the top of the webpage. This article is obviously based on the vast scientific/academic knowledge referenced there as well.
“The writer is completely biased and lacks credibility?”
Millions of obese, diabetics, eating, drinking tons of sugar drinks, candy, processed foods, are evidence for what? THAT a high carb, low fat, lifestyle, especially via vegetable oils, is working? Amazing the brevity and the clarity of this article…and Yes it is the tip of a very BIG iceberg.
13. May I add the most important point to your nutrition list? Almost everybody on earth doesn’t drink enough water. Most of us believe, that coffee, tee, juice, softdrinks and milkdrinks can replace water – but they don’t. In fact they dehydrated the body even more.
Your good nutrition advices only make sense if drinking enough water. Only water can support your body effectively to retrieve minerals contained in nutrition. And don’t forget: Drinking water does also prevent you from eating too much. If you feel hungry, you might be thirsty instead…more info you find in the valuable book: “You are not sick, you are thirsty.”
Some good information mixed with some terrible information.
An excess of calories causes weight / fat gain. It does not matter if those excess calories come from fats, carbs, protein, high gi, low gi, grain, fruit, whatever. If you are consuming more than your body can utilise, it goes to fat. If you only consume as much as you can utilise, or a bit less, you lose the fat.
It’s really that simple. It’s ironic when articles talk about how certain foods (eggs for example) were demonised in the past but we now know how healthy they are, and then the same article goes on to demonise other foods. The fructose thing needs to stop immediately. Fruit is one of the best things you can eat. Oh and bread has certainly been around for at least a couple of thousand years prior to the agricultural revolution, as well.
Have you, the author read the book “The China Study”.
“The most comprehensive study of nutrition ever conducted”.
This study clearly contradicts with several your so called facts.
The author has studied nutrition for more than 40 years, and authored more than 300 research papers over the years. Is this science just a myth? Ha
All the more reason to suspect the author of “The China Study”. In those 40 years he hasn’t changed his opinion on nutrition despite new evidence? That’s the point of Science, it’s always changing. New evidence is coming out to refute his outdated study. In fact, “The China Study” is an epidemiological study and NOT science in the truest sense. Plus, it’s been already refuted by many noted scientists and researchers. Google it.
It seems like you recommend, you have used google or wikipedia to base your opinion, or have you really read the book Jon?
In the book you clearly see that the information accumulated over his 40 years in the field, that has lead to his theory, is NOT built upon solely one epidemiological study you see.
LOL, wow, way to fall for gimmicks… it’s an observational study for one, can’t prove jack… please, save your life and google “Denise Minger China Study” you’re welcome
Myth: Do not eat Cholesterol, it is BAD for you!
Cholesterol is needed in our bodies. If you don’t eat it, your liver will produce it. Your liver produces 3 to 4 times more than you eat. Cholesterol is needed for cell repair, new cells, hormones, our brain and to make Vitamin D from sunlight. It is an antioxidant. There is no evidence. So eat your meat, eggs and full fat dairy!
So you cant get your cholesterol from vegetable sources? Mr copy and paste…hahaha
Of course you can… I was trying to stay on the subject. I was never told to stop eating your veggies because it has to much cholesterol. The myth is to stay away from eating meat, eggs and dairy…. Trying to make a point.
And what kind of vegetable sources?
No Danny. Cholesterol is only found in animal foods.
I think his vegetable sources are vegetable oils which are very bad for you.
You linked to only one systematic review regarding saturated fat intake and cardiovascular disease. Several others have been done, and not all reach the same conclusion. This Wikipedia article lists 8 reviews that have been done since 2008, 5 of which point towards some benefit existing for reducing saturated fat intake (or replacing with polyunsaturated fats):
http://en.wikipedia.org/wiki/Saturated_fat_and_cardiovascular_disease_controversy#Summary_table
Every point absolutely correct. I must draw special attention to your point #10. Sugar, and it’s brethren, is, simply, poison. While your facts are correct, the nature of sugars and their long-term effect on the endocrine system are devastating and warrant further study by all of your readers. Wonderful web-site. I applaud your efforts.
Agree with most points but where is the proof low-fat diets are dangerous? I certainly understand its dangerous for those who don’t understand what their body needs, and they eat little to no fat because they think eating fat equals having fat. It all depends on your goals. I’m interested in becoming a bodybuilder so my body requires more complex carbs because my workouts are intense, but I eat fats like avocados almost every day. I have little fat on my body again, because I expend so many calories and eat clean. Everything in moderation.
How about “Soy is a healthy food product.” That’s a huge lie laid out there based on the “fact” that “Asian people eat a lot of soy and they are healthier.” Well, they ate mostly fermented soy which breaks down the toxins which are destructive to the endocrine system. In this country it was grown because it helps increase nitrogen in the soil and was used to make oil that wasn’t eaten.
My great uncle was a farmer and they grew it, then tilled it under. The would have never considered eating it. It is now foisted off on the American public as a health food, but it’s anything but. Check out http://www.westonaprice.org. Even if you don’t agree with the website as a whole, check out the credentials on all of the studies they list to support that unfermented soy is toxic.
This is the list I’ve been compiling, as well. All good points. Great article. In the comments above many pose that if a diet or lifestyle leads to weight loss it is assumed to be healthy. Weight loss should not be the main indicator of health. Women, for instance, are designed to carry fat for future fuel for pregnancy and breastfeeding.
Health is about energy, vitality, and the lack of chronic illness. Being overweight certainly can lead to a decrease in all three of these, but losing weight does not always lead to better health.
Herd Immunity?
History means nothing?
The death toll and suffering from polio, smallpox, surely you jest?
Countless MILLIONS?
Many exposed people survived … like Your 82 year old grandmother, or we wouldn’t be here!!! A better healthier immune system from generations of exposure and survival?
Yet there hasn’t been a case of smallpox Due to herd immunity in 30 years or so?
I love the fact that we sped things UP by centuries.
Not one case of smallpox since the 70′s?
What a miracle modern science is….
Yes, lots of mistakes along the way…
Perfection is within reach…. give it a century or four!!!
I don’t believe the studies cited as sources for a higher meal frequency leading to a “90% increase” in colon cancer rates. None of the studies were longitudinal, one didn’t even account for other dietary and demographic factors, and one found absolutely no significant correlation among the females in the study. While this hypothesis is plausible, it is not yet safe to say that it is proven. A longitudinal study would be great to see, but, of course, these are difficult to perform.
EDIT: “I don’t believe *in the reliability* of the studies cited…”
Actually, most chicken feed these days is primarily soy, not corn. Soy contains estrogens which will create a well-developed breast on the birds and if they are layers will increase their production. This way they can feed them hormones under the guise of feed and say that they don’t give the birds hormones.
How about milk? I’ve read lots of things about Milk over the last few years, mostly about how it is not a good source of calcium, because it doesn’t contain magnesium (needed to break down calcium) and our bodies are unable to break down lactose after we stop producing lactase (I think) which happens around age 3. In other words, milk is good for babies but we have no use for it after that. Any substance in this?
To the author, well said! (mostly)… May I suggest that if you have the opportunity to re-print you change the headline on the sugar section. Not everyone reads carefully, and the headline (in context with the pattern established by the preceding sections) could be taken to mean that sugar is not bad for you at all… instead of it’s bad for you for other reasons.
I found it humorous that if you took the sum total of advice given in all of the comments made to this article you could eat absolutely nothing. Each person claims with the utmost certainty that food ‘X’ is harmful poison that should never be consumed. Clearly there is a lot of misinformation and contradictory information out there.
What would you have people eat? Describe any food and I wager someone will quickly reply with, “Oh no, you should never eat that garbage, it will kill you!”
The best information I gleamed from the above comments was that each person is different and you should eat what makes you feel good, in moderation.
To the author:
Please don’t assume that all of your readers will be completely naive and believe everything you say without actually looking up your citations. I only took the time to look up the last three (62, 63, and 64) in the myth about high fat foods making you fat. When you stated that “diets that are high in fat (and low in carbs)” you are misleading every reader. None of the three studies actually looked at that. All three were on low carb/high protein diets which are very different. You are telling people that they can eat as much bacon as they want (why else would you have used that image?) and see the same results as people who were more likely to be variety of meats, including low fat meats such as fish and poultry.
So much for Authority Nutrition being “An Evidenced-Based Approach”.
Don’t be ridiculous. These are meta-analyses on low-carbohydrate diets.
Low-carb diets are high-fat by default. If you actually look through the studies they analyze most of them are low-carb, high-fat diets. They just choose to call them “low-carb” because the “high-fat” part tends to scare people.
When you remove carbs out of the diet, you must replace them with fat, otherwise you’ll starve eventually. Eating nothing but protein is bad for you.
Another big myth is that salt is bad for you even sea salt, Himalayan rock salt and lo-salt. We need potassium chloride and sodium chloride in our diets to retain water in and around our cells and the more water we drink the more salt we need.
I once took a free nutrition course and was taught to believe all the myths in the article. It all came together in the last two sessions and then I questioned what I had been taught. We were taught that if still hungry after a meal to eat some bread not take a second helping. So that means active people, people who need to gain weight and growing teenagers just need to stuff their faces with bread and potatoes.
Another lie is the emphasis on calcium over any other mineral as if people can’t get enough of it and that it is found mainly in dairy foods. The importance of magnesium is reduced to that of a trace mineral like copper or selenium.
Then convenience meals are examined for their fat, sugar and salt contents and the artificial chemicals in them are overlooked.
Point 2 is false. Here is the latest peer-reviewed meta-analysis from Harvard:
http://www.ncbi.nlm.nih.gov/pubmed/20354806
“replacing SFA with polyunsaturated fat modestly lowers coronary heart disease risk, with ~10% risk reduction for a 5% energy substitution; whereas replacing SFA with carbohydrate has no benefit and replacing SFA with monounsaturated fat has uncertain effects.”
Lowers risk of heart disease and gives you cancer at the same time. A little saturated fat each day is important for the brain.
The whole thing with grains has always boggled me and transparently appears to be propaganda supported by corporations and lobbyists and ultimately our government. There are so many studies indicating that grains are nutritionally dearth and toxic as well, the increase is what created celiac disease, and the recent CDC finding that bread is the single greatest source for refined salt (not the healthy, mineral rich, solar dried salts, but the toxic NaCl) yet we are still being urged to eat whole grains, ‘for the fiber.’ The single most effective thing I can do with a new client is get them off of the grains, including corn in the case of HFCS.
Sugar, while bad in excess (as is anything) is an essential need of the human cell. It is the fuel of cellular metabolism. The brain needs sugars to function. The problems you state do not arise from natural, unrefined sugar. They are from chemically altered refined sugar or worse, sugar substitutes like Saccharin, Aspartame and HFCS.
Just because HFCS contains a simple sugar, Fructose, does not make it complex sugar, sucrose. Sucrose is broken down into the essential for human life glucose and fructose which is filtered out in waste unless consumed in quantities that cause the fatty buildups mentioned.
When one ingests HFCS, you are basically eating already digested simple sugars which pass directly into the bloodstream and collect in the liver. That said, any sugar build up in the body can be countered by simple exercise to burn off that excess intake. All it takes is someone actually being responsible for themselves rather than looking to some outside answer that allows them to justify rather than change their behavior.
Excellent…!! Everything in the Uk is ‘Low Fat’ now…except the population…HELLO!!! :)
Great article, thanks. I am a naturopath and this is exactly what I’m saying to my clients. Sharing this valuable info on my facebook page ( http://www.facebook.com/naturalhealingcyprus )
Well said. Loved the article.
Thanks for this! What should we be looking out for as far as Sodium intake?
I’m not sure how to respond to this post.
As a registered dietitian (RD), I find it alarming that the author of this post claims to be an expert in nutrition whilst he is only a med student. Physicians, while incredibly competent at diagnosing and treating disease, are hardly experts in nutrition. It’s not in their schooling – ANYWHERE!
By his own admission, he has spent years “reading books, blogs and research studies on health and nutrition.” WOW! Pat on the back! I’ve read a lot of books over the years on personal finance, should I start writing a column for Forbes?
I was originally going to do a line item analysis of all ridiculous claims you made, but I decided not to give away free information. I work too hard (unraveling the web of myths that people like you weave) to be giving away my services for free. I will however, say this: wheat is only a problem if an individual has an allergy to it, if they have celiac disease or gluten sensitivity. THAT’S IT! Plain. Simple. Nutrition is individualized, so please stop making broad generalizations about grains and what people should/should not be eating.
And what do you mean that Omega-6 is unnatural to the body? Though it is pro-inflammatory, the body requires it in certain doses. Paint is unnatural to the human body. Gasoline is unnatural to the human body. Glue is unnatural to the human body. Rocks are unnatural to the human body. If we ingest any of those things, we risk dying. Omega-6 is NOT unnatural to the human body as evidenced by the fact that we do not die after eating it.
There are some points that you made that I agree with, but the vast majority of them I do not. Dietitians do not demonize foods Kris- in fact, there is no such thing as a good or bad food. Food is amoral. Moderation, variety and balance are the mantras of RDs. Why do you paint us as extremists? YOU THINK I DON’T ENJOY MY FILET MIGNONS? HA!
I find it laughable that everyone, including you, thinks they can do what I do. Whatever happened to ethics and scope of practice? Are you too good for that- does that not apply to you? Perhaps I should start diagnosing patients?
For those that are unaware, there is a HUGE difference between nutritionists and dietitians. In layman’s terms, nutritionists are typically “self-taught” gurus with “certifications” from questionable programs that only last a few weeks to a few months. In contrast, dietitians have formal education in the area of nutrition. It’s what we FOCUS on. In addition, after our degree is earned, we then have supervised practice (an internship) in a clinical setting and then we must pass a national exam before we’re considered competent to practice. Once we earn our RD, we must log 75 continuing education credits every five years to maintain our credentials BECAUSE SCIENCE ALWAYS UNCOVERS NEW THINGS! Big difference, huh?
Bottom line: If you’re interested in sound, evidence-based nutrition practice, seek the services of an RD. Anything less and you’re just wasting your time and money.
“I work too hard (unraveling the web of myths that people like you weave) to be giving away my services for free.”
THE amount of time you spent blathering On could have been better used Declaring truth rather than worrying about giving YOUR GATHERED wisdom for free. Talk about NONSENSE !!! I’m sure the people just line up to be enlightened… I could help Most in 5 minutes… Go for a walk… EAT whole foods… Zero processed… Cook Your own…Never go out to eat… ZERO sugar… Limit your fruits… HOW am I doing … O wise one???
YOU realize of course that Your credentials are about as valuable as the simplicity of your comments.
Do YOU have a website where we can Pay to read your GREAT wisdom?
Do you understand that America would be nearly Type 2 diabetes and obesity and heart disease FREE if WE just ate ZERO refined sugar …and processed foods as outlined in this article?
It is the clarity and the FREE about this article that makes it a beginning For uncovering…the give and take Dialogue that brings us to understanding….????!!!!
I AM an expert on nothing… I have no degrees… I read listen.. and look for Science to arrive at rock solid truths…
I used to be a huge bread maker and consumer… IF America today stopped eating bread and anything with corn Obesity rates would Fall LIKE a grain of sand…(In a vacuum it falls as fast as your lead filled credentials) as they ate whole grains prepared at home ..it only takes a little effort to soak and boil many delicious grains…
Laughing yet? O wise educated one WHO said nothing compared to what U could have said…
IF YOU HAD just said … No added sugar for anyone…and that the refining of sugar is the greatest evil in nutrition Perpetrated Upon an unsuspecting world …since the 1500′s and begged, pleaded, and declared the greater health Forthcoming …either subtle or dramatic to all those who comply… YOU would be on your way… to more clients… Please post your List of the simple truths that would Turn the world around ………..RATHER than picking at a few Partial flaws in this FREE tip of the ICEBERG…
Somebody got mad here…..
Wheat flour, sugars, HFCS, aspartame, MSG, Food Colorants, Preservative are the evils of our modern diet. We need to go back to fresh organic fruits, vegetables, fish, meats and poultry.
Dieticians today are indoctrinated by big pharma, AMA and the FDA to sell unhealthy foods for feed the medical industrial complex greed for profits.
Thank you Ryan! I was looking for another RD’s perspective.
LOL! after reading all these comments and shaking my head in an amused fashion, I’m left with the attitude I’ve always had. The biggest risk with food is not having any! Everything else seems rather trivial. So priority 1. Having food 2. Having food that doesn’t poison (kill) me immediately. 3. Having food that TASTES good. 4. It provides basic nutrition.
Life, for me, is not about how long it is but how GOOD (pleasant) it is. You’ve got to throw in genetics as well, don’t forget, and that’s a crap-shoot. One MAJOR advantage I possess over a great many who trouble themselves over this issue is this: Stress-lessness from not over-WORRYING. Anxiety over “Uber-health” and these ever-changing “study results” is a real life-shortener, man, let me tell you! Relax. Eat what you want. If you’re afraid of it, don’t eat it!
Common sense: if it existed naturally before, lets say, 200 years ago, and was consumed by humans, then its a pretty safe bet, folks. If you know the food is “artificial” (if you don’t, whose fault is that? – yours), its your choice to consume it anyway whether for taste or economic reasons or whatever but do so at your own risk because WHO KNOWS (they don’t know- they think they do- they want to- but they don’t) what they’ll eventually figure out about it later that THEY WILL THEN refute back and forth for decades while you hope for the best consequences of the risks YOU took.
You know what happened all that time? You grew old and died! Sorry folks but you have to admit this thread needed a little levity. And if you WERE amused, your welcome. It added 3 minutes to your life! There! Ya’ happy? LOL!
Stanley Frank Young,
Thank you very much for reading my post. It gives me great pleasure to know that it had annoyed you enough to respond.
As you so eloquently stated, “America would be nearly Type 2 diabetes and obesity and heart disease FREE if WE just ate ZERO refined sugar …and processed foods as outlined in this article?”
So what you’re saying is that sugar is the root cause of all those chronic disease and there are no other factors involved? WOW! I, the one with the lead credentials, has learned something new today. To whom should I make the check out to? I’d love to see what your pantry looks like. You must be free of any and all health problems since you must practice what you preach. No sugar for Skinny Stanley!
The other fantastic nuggets of knowledge I learned from you was your list of truths. Don’t remember them? Let me quote you. “Go for a walk… EAT whole foods… Zero processed… Cook Your own…Never go out to eat… ZERO sugar… Limit your fruits… HOW am I doing … O wise one???”
Try telling a single mother of three children who works two jobs to pay the bills to do as you say. Chances are, that’s not their reality. Let’s take it a step further. Pretend she lives in an inner-city, like Chicago. You think she’s talking a walk outside with her kids at night after work? Silly Stanley, do you live in a bubble? You take your daily walks for granted :-)
If what you say is so simple and easy to do, then why are 2/3 of Americans overweight or obese? It’s the refined sugar, right? All of our woes are attributed to one ingredient?
No Stanley, it’s behavior. Good try at scapegoating food though. Your ignorance is showing but I love the passion! Keep it up!
RYAN:
“To whom should I make the check out to?” (the dripping sarcasm… is welcomed)
I LOVE THE GIVE AND TAKE… and all of this information should be free… We spend enough tax dollars (however a lot unwisely) researching nutrition… and the billions spent by big business trying to get us to buy their … STUFF… it should all certainly be free…
If what you say is so simple and easy to do, then why are 2/3 of Americans overweight or obese? It’s the refined sugar, right? All of our woes are attributed to one ingredient?
Refined foods…. and Sugar pretty well sum it up… Are you trying to pick at simplicity?
Too many carbs… can tilt the scale… Yes…
My pantry is… onions, carrots, spinach, brussels sprouts, broccoli, potatoes
Then… butter, coconut oil, olive oil,
Then whole chicken, pork loin, eggs
Then black beans, lentils, barley, wheat, garbanzo beans, rice, flaxseed
then oranges…
then a bunch of different spices…
that is it….
I am lean …. 60 years old… at 6 foot 3 and about 180… Looking for 5 to 10 % body fat at 165 ish… when I eat a lot of sugar and bread etc… I am hungry… in a few hours and I just can’t seem to say no… and the pounds just add up…
and I would love to see the test…. my foods…. verses the sugar laden, processed foods that Many eat today…
And I am convinced (but from Certain) it isn’t behavior… other than the addiction that the refined foods and sugar cause…
Imagine…. no liquid calories… period… and forget milk…
When I eat this way… I am not hungry every 2 or 3 hours… and the cravings for sugar go away… after a few weeks… and I am discovering the limits of Munch pause Munch… as in the 16 to 24 window of no food… just water… Amazing the energy one can generate on a 100 mile bike ride… at the 24 hour mark…
I was more than a little flabbergasted at the not being able to take a walk… What world do you live in? Are their neighborhoods that are unsafe? Sure…. but there are options…including… arm rolls and crunches in front of the TV….Walking in place… plank… and part push ups… and on and on…
You sound like a whiner… Who isn’t really interested in the truth…. I am sure you are… but this wholesale… rejection…. makes me wonder…
And America with my list of foods… Home cooked… is a lean America in one year..
.(lets toss all of the corn oil types… and anything that has corn in it)
but Of course… there are exceptions… there are many things… that cause disease…and obesity…
There are the hefty gene type and the medium gene type… and the lean gene….. But many who pound sugar… and are lean… are what?
you got… it … sick and diabetic….. but I said many… not everyone…
Looking forward to the next round!!!!
I am only certain of one thing…. ALL SUGAR … added sugar… IF at ZERO… and then limit to 3 % of calories … the honey and fruits…There will be a huge turn around…in a year..
It would be pretty simple… show me a million people who eat what I eat….. then the soda, candy, BREAD, bagel, doughnut, french fries in Vegetable oil… million… and lets see where we are in a year?
I have to disagree with the eating several small meals a day “myth”. In the field I am in, I deal with a lot of athletes and fitness junkies, and what I’ve come to realize is that the people who have a feeling of being less “full” for small meals are those who haven’t led the healthiest lifestyle and are looking for change. I speak from personal experience when I say that small meals don’t have to mean a yogurt or an apple. I mean really, who is going to get ANY nutritional value from that?
You have to feed the beast, so to speak. When I have my lunch, it will be a good chunk of chicken and sweet potato and greens. It’s not as appealing as a bowl full of pasta and sauce, but when you have to constantly eat every few hours your lunch meal does make you feel full. I’ve dropped some serious pounds just by upping my metabolism, and not to mention it makes me the better athlete; I can speak from personal experience how athletes train correlates directly with how they eat, not just what they eat.
It makes you just feel better when you train, especially if it’s an every day occasion or if you have an up and coming event. I don’t discredit that this may not matter to anyone who is not an athlete, but I feel like that one particular myth does not apply to all people. My body is definitely thanking me for it.
You’ve missed the point. There’s no need to eat small frequent meals, but it comes down to what one prefers and if they want to put on weight (then yes, more frequency probably the better), but there’s no distinct metabolic advantage.
What about milk? I have heard a lot of talk lately about milk and how because of the way it is processed now it is actually bad for us. We don’t use it efficiently and it can cause a lot of health problems. Do you have any information or clarification on that?
I must respond to the notion that eating small meals isn’t good for you. This is the single most beneficial way to boost metabolism. By eating about 200-250 calorie meals every two to three hours, I dropped all my baby weight, and then some. I love the rest of this article, but I would like more information that disputes that eating more frequently is bad for you.
If I have a pervasive five pounds nagging at me, I start eating every two hours, with a balanced ratio of fats, good carbs, and protein. Within a couple of weeks, it’s gone. I’m not implying that this should be the method that we live by during maintenance, but it sure works for weight loss!
Can you address salt? I’m having trouble with the in-laws who suggest that low-sodium is the way to go for everyone. My trainer/nutritionist both say that our bodies know how much salt it needs so when you have a salt “craving” that’s your body talking to you. Salt to taste. I’m talking about adding salt to whole foods, not processed crap.
As a registered nurse who was taught that many of the food myths above were the gospel truth, I have really had my eyes opened in the past eight months learning about current theories in nutrition. However, all of the information I was reading, however convincing, lacked scientific evidence based annotation. Yes, I could have done the research myself, but at night, after putting the child to bed and working two jobs, my brain is basically mush.
Thank you so much for the annotated footnotes… now when my coworkers don’t believe me, I have some hard evidence to show them. Thanks again!
It is helpful challenging beliefs about nutrition as it is an imprecise science that is constantly changing. As far as eating several small meals a day it can help diabetics manage their glucose levels easier by doing so (less fluctuation).
I’m currently taking a Nutrition and Disease Course from University of California – San Francisco which bases it’s conclusions on evidenced based studies. The problem I am finding is which evidenced base study should you believe?!!! Use your common sense folks.
What about MSG? Isn’t the MSG is unhealthy stuff also a big myth?
Good information. But you should give credit to proponents Dr. Loren Cordain of The Paleo Diet, Mark Sisson of Mark’s Daily Apple and journalist Gary Taubes of Good Calories, Bad Calories.
Stanley:
I apologize for the delay in my response; working with people and debunking their myths surely is time consuming!
I disagree with you on many points. First, there is no such thing as a free lunch and therefore, neither is my counseling. You want my help, you will pay for it. If you do not, you will not pay for it. How’s that for simplicity?
I also disagree with you on the point you make about obesity and chronic diseases. Refined foods and sugar are not the root causes of all of society’s ills. To reiterate, it’s human behavior. It’s a lot easier to demonize sugar and blame it for diabetes than it is for an individual to admit that they are overweight, physically inactive, have poor eating habits and no desire to change. Victimization is useless in the battle of the bulge. It’s those who are proactive and have an intrinsic desire to change their behaviors who are successful, not those that avoid sugar. Martyrdom is not a prerequisite!
Food is meant for consumption for two reasons: health and pleasure. You certainly have the health part down. In fact, your pantry looks lovely. If you want to pay me, I’ll grade it for you, otherwise I’ll keep my professional opinion to myself. We can discuss fees offline so as not to be accused of price fixing the market! What you make up in health, you lack in pleasure. I might be stepping out on a limb here, but would your pancreas suddenly be thrown into a tail spin if you ate a cookie? That pesky pancreas is very fragile and should be treated as if it were glass. Handle with care!
Part of my job, that’s a lie, ALL of my job as an RD is to counsel individuals on improving their eating habits. What you do with your own body is up to you. I will not be losing sleep over it. Your body, your responsibility. We all have our own free-will and I’m happy you use yours. And let’s be honest Stanely, you didn’t read this blog because you wanted to learn something new, you read this blog because you wanted validation for your own views. Did I just catch you projecting…or am I just whining again?
As you’ve probably read on this thread, everyone seems to have their own opinions of nutrition, whether true or not. I noticed you are not a fan of milk (exercising your free-will)?, which should speak volumes to you. Nutrition is not a simple science. Science, but definition, is not simple. Since you have figured out the single cause of obesity (sugar), what’s the next project you intend to tackle? Poverty? War? Global warming? The world needs you Stanley!
I have counseled countless numbers of individuals during my time as a dietitian and yes, there are places where people cannot walk outside safely. You take your walks for granted. I would love nothing more than for you to sit in with me on a patient and just listen. The only time I would allow you to speak is when it comes time to telling the single mother how to get more exercise. Walking in place and arm rolls in front of the TV! I suspect, and I’m just speculating now, that that would really help her melt the pounds. She’d probably be catwalk ready in what, two weeks? Three tops, for sure.
And to April G, you posted a question about milk. Who told you milk is bad? Milk is composed of protein, carbohydrate and (unless you’re drinking skim) fat. Those are all nutrients your body needs and utilizes. What exactly do we not use efficiently? Stanley, care to answer?
And Sue Pace, I would hardly call this blog hard evidence. It’s not peer-reviewed, it’s not written by a professional (remember, he’s a med STUDENT with no actual clinical experience), he’s not a dietitian and there is a lot of misinformation on here. You sure your brain is mush only after you put the kid to bed?
Ryan, I wanted to say thank you — from one RD to another. I write a blog trying to debunk myths such as these. In fact, a loyal reader forwarded this link wanting to know my thoughts. Some of your response will be quoted in a post later this week. :)
It truly amazes me how holier-than-thou nutrition has become, and of course, all the “experts” out there who know best. Like yourself, I work with a population that would not have the wherewithall to follow a “healthy diet” as would be described by the author here. I mean, I have patients who shop exclusively at the dollar store for… everything, groceries included. It’s reassuring to know there are RD’s out there that can meet people where they’re at and address the real problems of chronic disease and obesity in a way that can truly change lives.
I love your later point that food is two-fold about health…and about pleasure. No wonder nearly ever RD I know has a fine-tuned understanding of what that means and sees it out through their personal lives. Demonizing foods simply doesn’t work.
Hey Nicole,
Thanks for the kudos! Like you, a friend of mine had told me about this article and I couldn’t resist. Everyone is an expert in nutrition- no need for us, right?
I’m actually shocked by many of the comments on this article. Why do people WANT nutrition to be about deprivation and restriction? Why aren’t they excited that they CAN HAVE cake from time to time? Good grief, they’re all a bunch of martyrs with no QOL.
I don’t know about you, but the clients I see are happier than pigs in their own poop when I tell them they can have whatever it is their personal trainer, “nutritionist”, nurse or any other idiot tells them they can’t have. Unless one has an allergy or sensitivity to a food, there is nothing that is off limits (within limits that is).
I don’t know about you, but I want to be buried with chocolate all over my face when I die. Life without chocolate is like a life without the sun, wouldn’t you agree?
You can see how people don’t trust RDs anymore, now that they’ve been peddling a diet proven to be useless for several decades (see the Women’s Health Initiative).
And no, please don’t give me the “balanced diet” line – this diet is barely any different from the low-fat diet proven to be useless. You just found a new name for it.
You display a remarkable lack of understanding about biochemistry if you still think “a calorie is a calorie” and that sugar can be eaten in moderation like any other food. Many doctors (and also other, more enlightened RDs) understand it, why can’t you?
In my opinion, and thousands of other peoples, the dietetics profession is a joke. A very harmful, bad joke.
I mean you people are still telling DIABETICS to eat a HIGH-CARB diet? How could anyone possibly respect your opinion, knowing what kind of recommendations typically comes from RDs?
And let’s not forget, that a recent meta- showed that diabetics are benefited more by going low-carb/high fat rather than low-fat… but same old stuff will be spewed.
sorry, forgot my source, in case any RDs wanna spout off
http://ajcn.nutrition.org/content/early/2013/01/30/ajcn.112.042457.abstract
Ryan: Thank you for being the only person on this whole blog who makes sense!
DO: Thank you for calling out Kris G. on some of his B.S.!
Kris G.: Since you are such an expert on nutrition and weight loss, do you care to talk about how physical activity fits into this equation as well?
Thanks. :)
Actually, there is no B.S. in this article. Every single point is supported with references to peer-reviewed journals. Just look in the brackets behind the relevant paragraphs, these are clickable links.
Ryan hasn’t said a single thing to refute anything in the article, his gripe seems to be with the fact that I am a med student and not a dietitian.
To answer your question, physical activity is just as important as eating healthy.
I think it is great that you are trying to use an evidence-based approach, but to be honest you are no better than the media in blowing some of these studies out of proportion. As an example, you mention several maladies associated with gluten consumption and give sources that supposedly support your point.
However, if you actually CRITICALLY READ these sources, you would see that they were performed with an incredibly small number of subjects and in some cases, the subjects were compromised (i.e. gastrointestinal consequences were observed with increased gluten consumption in patients that already had irritable bowel syndrome).
One of the things you fail to call out is that nutritionally everyone is different. Gluten may not be so great for people with GI problems, but for other people it may be fine with normal consumption levels. You definitely called out a lot of good things, but you need to critically read the citations you are using.
Simply because you can back something up with the abstract from a paper, does not mean it is true. You need to read the whole article and critically think about why they asked a question, and how they went about answering the question.
1. Yes, the articles you reference appear to be from peer-reviewed and credible journals (from what I saw), but it’s your judgement and research of the data that I question! Although I agree with some things that you said, others need further assessment!
2. Ryan’s gripe is more than just you being a med student… I don’t know Ryan, and although his comments are sarcastic, he uses good logic in his argument! I also did not mention that he refuted your article… rather, I was making a comment on his ability to make logical sense to the reality of nutrition! Perhaps I could have been more clear on that statement! My apologies!
As someone who has gone through the process of post-graduate work I can appreciate and relate to your situation as a student conducting research, and what I have learned was that science and reality sometimes do not mix well! Nutrition is one of these sciences that does not simply adapt to the reality of most people’s life; not all nutrition research applies to everyone due to different body types, genetics, level of physical activity, etc…
With respect, I believe that you are a smart guy, but I also think you are being naive, and this article comes off as B.S. to those who understand the info! After you graduate and gain some life and professional experience, you will see what i’m talking about!
Thank you! :)
Hit the nail on the head!
Thanks much for spreading the truth!
People suffering from a myriad of wrong diet induced diseases have little or no hope by going to their physicians looking for help and just getting a pill that makes them worst off.
“Let food be thy medicine and medicine be thy food”
― Hippocrates
Kris,
It is true that I haven’t said anything to refute what you wrote and I do not intend to. Those who want to make true life changes will seek the expertise of a dietitian and not a blog (yours or anyone else’s). We are the only profession that will devote an hour to a client and listen to them talk- doctors, nurses and physician assistants will not. I’m not trying to belittle your blog or the articles you write, but people need more than bullet points to make true changes.
I saw a client today who has a history of bulimia and she previously sought nutritional counseling from her trainer at the gym. I’m not putting down trainers, I know you are one, but he forbade her from eating ketchup among other things. KETCHUP! YOU NEVER RESTRICT WITH A PATIENT THAT HAS STRUGGLED WITH AN EATING DISORDER- you will set them up for failure. It’s human nature. If someone tells me not to touch something, I’m going to touch it. This trainer made her FEAR food to the point where she no longer trusted her own judgement and with the exception of lunch (which consisted of grilled chicken and lettuce), ate nothing. That single comment had caused her a lot of angst. Luckily she reached out for help, but I now have to work on getting her to trust her internal hunger cues, but most importantly, food. Nobody should fear any food. Perhaps this is why I have such a distrust of non-dietitians dispensing nutritional counseling. I’ve seen it cause more harm then good countless times.
I tell you this story because as a med student who will one day become a doctor, you will not be able to help her. You won’t have the time. Bullet points will not work. I agree with Fran, you’ll see what we’re talking about one day. It’s not going to click now, but one day it will and hopefully you’ll remember us.
My personal motto: All foods fit….unless you have an allergy or a sensitivity to it, then it does not fit.
I wish you many successes in your future, but remember, nutrition is individualized and foods should not be demonized.
Question: If you post about corn oil, sunflower oil (not a vegetable) and etc… why is there a picture of Olive Oil? Yes olives are a veggie, however most studies GLOBALLY prove that olive oil ingested, applied to skin, hair, etc.. is crazy good for you and is in fact one of the main foods in many Mediterranean countries who have high numbers of people living into their 90′s like many of the small Greek islands, for instance. Give us an oil sub after mentioning the bad ones that doesn’t taste as crappy as that fish oil. Also, still wanna fry stuff? Get an AIR fryer! Love that thing :D
The one part of this article that really bothers me is point number four, referring to protein and kidney health.
“If anything, a high protein diet should be protective against osteoporosis and kidney failure!”
The above comment is very concerning if the author is getting into the health field. First off the best most effective ways to lower your blood pressure are exercise, a diet high in fruits and veggies and low in sodium, as well as maintaining a healthy weight. Even diabetics who take care of themselves wont have that risk for kidney failure if they just take care of their bodies. There are other causes for different types of kidney failure and in my case I had no risk factors and have always been very healthy and just got dealt some bad cards with a type of kidney disease where the cause is unknown.
As far as protein lowering blood pressure I have never heard protein assisting with that so I cannot comment on that. Most importantly stating protein supports kidney health is absolutely untrue. Your kidneys have to break down everything so overloading your kidneys with protein will result in damage resulting in spillage resulting in further damage and kidney failure. As a kidney transplant recipient, I know everything there is to know about kidney health and if protein helped the kidneys, they wouldn’t put people with kidney disorders on a low protein diet.
The whole article is a bit too general making it contradictory to what it seems the author of the article was attempting to say. Maybe it should state the normal amount of protein that should be consumed each day as protein supports bone and muscle health and rebuilds and repairs tissue and is obviously very important in our daily diets. But you shouldn’t go crazy on protein because it can damage your kidneys. I had a friend who took in a lot of protein and their kidneys temporarily had some loss of function. So please don’t think high protein is safe for your kidneys because its not.
Also your body needs saturated fats, sure, but it should be limited. I have two parents with heart disease, one has diabetes, and the other had a heart attack at 60 because of years of not eating a hearth healthy diet. Not to mention, I got my transplant at the top facility in the US and my post transplant diet includes a heart healthy diet which limits saturated fats. They are right that eggs are very healthy but limit the yolks. Yolks should be limited to a few times per week, so that’s why I stick to egg whites. The problem with this article is its too general and does not fit everyone’s situation. Take a healthy person, and it still won’t be the most beneficial because there are a lot of things to take into consideration when figuring out what diet is best for the individual.
This article is good. The comments make me think, what should we eat these days? Nothing? I mean, soy is bad, fat is bad, carbs are, etc…etc…etc. I decide to eat, I will die, but isn’t that going to happen to all of use whether we eat carbs or not? I think I rather believe in balance and stop the hype and scary comments about EVERYTHING we eat. BTW…I believe in eating healthy without restricting myself and keeping active. I am not an obsessed person full of diseases, but come on we got to eat at some point or else we will die also? Right?
There are plenty of things you can eat without it causing you harm.
Here’s a good list: http://authoritynutrition.com/top-9-healthiest-foods-to-eat/
Thank you, thank you! It’s truly a pleasure to read such an intelligent and enlightened point of view…..
A wealth of great information! Thank you! Dr Barry Sears figured out a lot of this critical information 20 years ago but unfortunately mainstream medicine never incorporated the knowledge.
I was told to substitute milk with soy milk, for the record I am a female and I am not looking to lose weight and suffer with no medical conditions or allergies to either lactose or soy.
It was suppose to help detoxify the body, and meant to be generally better for females *so I was told*
Should I continue to drink cow’s milk? and should I stick to full cream as it is less processed? I used to drink cow milk straight from the cow and never had any problems with it, after-all all the bacteria in the milk should be good at boosting our immunity. Any suggestions?
I also wanted to ask about yogurt, I’ve also believed it to help with digestion (assuming it is not packed full of sugars, chemicals and highly processed) but my doctor told me to steer clear of it as it can cause bloating and weight gain.
I do a lot of research but there is a lot of back and forth comments about whether it is good or not so I figured after reading all the posters on here and their abundance of knowledge (whether it be true or not) to help me with my questions.
Thank you in advance.
Never heard of most of these statements, sorry. So I don’t believe these are ‘the biggest lies’ :-)
You must not get out much then.
Maybe you should speak with a variety of registered dietitians (much different from nutritionists in education, and legal responsibilities) before making claims about what they teach….I am an evidence based practitioner, and I use guidelines from thousands and thousands of research articles that have concluded the same results… I have to practice evidence based or they would take away my practicing license. I do not demonized eggs… in fact I do my best to help clients (even those with heart issues) eat eggs- excellent and cost effective source of protein.
I teach variety is the spice of life….enjoy food. Veggies and fruit are an excellent source of vitamins, minerals, low calorie and high in fibre. they should make up the biggest portion of the plate. Grains are important to give energy, but even more important B vitamins, which young women need especially – and a multivitamin, while helpful, isn’t meant to replace food, it’s supplementing if you don’t get enough. This group makes up 1/4 of your plate. Whole grains are preferred because of the milling processes, which in white breads remove a good amount of the vitamins, minerals, and fibre.
Fibre also helps with blood sugar control and weight control. Dairy is great for the bones, and protein is also important, however everyone eating a high protein diet is not needed. I also teach that There is nothing wrong with eating soy, and often encourage clients to try to have a vegetarian meal using soy or beans, peas, lentils once a week. The issue isn’t the type of food we eat as much as how much we eat, and I’m not saying you need small frequent meals, and I don’t tell that to clients either unless warranted.
I also no not tell clients they can never have a piece of cake or indulge in their favourite high fat meal on occasion. My experience has been that the media, and fad diets are responsible for misinformation, and the client coming to my office with preconceived notions about what I will tell them, and often leave relieved that I haven’t taken food away, just helped them fit it into their daily eating activities. Every person is different… the food available to them, the money they can spend, their health needs, cultures, etc….and that’s what is important to include in a nutrition care plan. Thanks.
What is the obsession with grains? They just aren’t very good for you. Sure, they provide energy… just like all food does. They’re high in vitamins, just not compared to anything else. They’re high in fiber, but not compared to fruits and vegetables.
And of course they do have many, many more calories than fruits and vegetables. So why do you keep pushing them on an overweight, sedentary society instead of genuinely nutritious foods?
What are your thoughts on fruits? Good or bad? Just wondering.
Whew! So many comments, so many “experts,” so many opinions. Here’s one more. There is no “truth” when it comes to nutrition, except that every single body is unique, and it’s therefore highly unlikely that any one way of eating is correct for everyone. Like several other commenters, I believe that each person has to figure out for themselves how they should fuel their body and soul – and it won’t be exactly the same for any of us.
Some people feel best eating paleo, others vegan. Some people stay healthy to a ripe old age on a steady diet of comfort foods and desserts, yet others eat the same way and die at 40. Don’t expect anyone else to tell you how you should be eating. Let your own health guide you, because all the studies and discoveries will be overturned in 20 years anyway, and a whole new batch of “truths” will be touted. To paraphrase a motto from my youth: If it makes you feel good, eat it.
Hello,
I really like all the stuff on this article. Good work.
I wonder the role of carbs, if you think about an athlete who runs a lot or does a lot of aerobic work, and perhaps a lot of work on the gym as well. Lets say – the athlete is taking a rich diet in protein and eating good natural sources of fats and vitamins/minerals. Basically doing everything right , right? Healthy nutrition plan?
But I would like to ask a question about the ROLE of carbs, before a hard aerobic training session. If we talk about a person who needs to be alert during many hard training sessions along the week. What is the ROLE of carbs here?
Would you still lower all the “fast energy” sources to minimum? Replace all wheat with rye, or something like this?
I hope you got the idea from here… I’m mainly wondering how to maintain good energy storage for all the exercises and training sessions, and recover all the way and fast after every training – heading for the next one.
I personally find it difficult to eat a natural -> protein/good fat/vegetable/vitamin/mineral/berry kind of diet… Am I just used to getting these fast energy sources and building up an imaginary energy storage for the practice? I don’t feel as energetic during the workouts , if I have been very “strict” on my diet with the carbs… Is this just in my head?
Sincerely impressed by this awesome article, and looking for a quick answer for this perhaps “stupid” question.
“Demonizing Foods Doesn’t Work”
It sure does!!! I am so much better off when I eliminated soda, going out to eat, all candy, all added sugar… and I am able to live happy and content.
You Fail to recognize that we can overcome our addictions to Demon Foods!!!
That’s nice Stanley.