On October 16th (Monday), which is World Food Day, let's take a look at some of the common rumors we hear about food and nutrition.
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In modern times, information about food and nutrition has become increasingly complex, and even for experts in the field, finding the correct theories amidst this complexity is not easy. Diet methods and health practices also come and go rapidly, and what is valued today may be completely ignored tomorrow.
So, the UK edition of Men's Health interviewed experts to find out about the myths and pseudoscience they often hear about and to verify their veracity.
1
"Breakfast is the most important meal of the day."
"Cereal companies spend a lot of money on marketing to get people to believe this, but in reality, if you eat properly after training, your body will have everything it needs," says personal trainer Hendrik Famtimi .
If you want to have a light breakfast, it's effective to replenish your nutrients properly after your daytime workout. The same applies to those practicing the "16:8" intermittent fasting method.
Studies have shown that people with a higher BMI tend to eat later in the day. This suggests that the key to success lies not in eating breakfast, but in consuming calories during daylight hours.
A study at the University of Pennsylvania found that people who ate meals out of sync with their circadian rhythms had poor blood sugar, cholesterol, and triglyceride levels.
2
"Cutting out carbohydrates is the smartest way to diet."
10
"Superfoods give you a super boost in metabolism."
12
"It's okay to consume as much of good things as you want."
13
"You don't need supplements for a healthy diet."
14
"Cheat meals can help burn calories."
In modern times, information about food and nutrition has become increasingly complex, and even for experts in the field, finding the correct theories amidst this complexity is not easy. Diet methods and health practices also come and go rapidly, and what is valued today may be completely ignored tomorrow.
So, the UK edition of Men's Health interviewed experts to find out about the myths and pseudoscience they often hear about and to verify their veracity.
1
"Breakfast is the most important meal of the day."
Alexander Spatari // Getty Images
"Cereal companies spend a lot of money on marketing to get people to believe this, but in reality, if you eat properly after training, your body will have everything it needs," says personal trainer Hendrik Famtimi .
If you want to have a light breakfast, it's effective to replenish your nutrients properly after your daytime workout. The same applies to those practicing the "16:8" intermittent fasting method.
Studies have shown that people with a higher BMI tend to eat later in the day. This suggests that the key to success lies not in eating breakfast, but in consuming calories during daylight hours.
A study at the University of Pennsylvania found that people who ate meals out of sync with their circadian rhythms had poor blood sugar, cholesterol, and triglyceride levels.
2
"Cutting out carbohydrates is the smartest way to diet."
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When you hear the word "carbohydrates," you might immediately think of bread or pasta, but in reality, carbohydrates are found in a wide variety of foods, from leafy greens to oats and lentils.
"Obesity is on the rise in the UK, but is that because people are eating too many oats and lentils? That's not based on modern data," explains nutritionist Ryan Andrews. He points out that body composition is "influenced by countless factors, from stress to sleep."
This means that eating too much buttered toast isn't the only cause of obesity. So why is this perception prevalent?
When you consume carbohydrates, your blood sugar levels rise, which triggers the secretion of insulin, a hormone that controls fat accumulation. However, this is a normal biological process, and if you consume an appropriate amount of energy to meet your body's needs, it shouldn't be a reason to gain excess fat.
Certainly, some people may lose fat on a low-carbohydrate diet. Famtimi explains, "Just like with other foods, cutting out carbohydrates can reduce calories." However, that doesn't seem to solve the problem.
It is true that some people eat a lot of carbohydrates even if they are very healthy. For example, the percentage of obese people (BMI of 30 or higher according to WHO standards) among Japanese people, whose staple food is rice, is only about 4 % .
3
"Carbohydrates eaten after 6 PM are stored as fat."
When you hear the word "carbohydrates," you might immediately think of bread or pasta, but in reality, carbohydrates are found in a wide variety of foods, from leafy greens to oats and lentils.
"Obesity is on the rise in the UK, but is that because people are eating too many oats and lentils? That's not based on modern data," explains nutritionist Ryan Andrews. He points out that body composition is "influenced by countless factors, from stress to sleep."
This means that eating too much buttered toast isn't the only cause of obesity. So why is this perception prevalent?
When you consume carbohydrates, your blood sugar levels rise, which triggers the secretion of insulin, a hormone that controls fat accumulation. However, this is a normal biological process, and if you consume an appropriate amount of energy to meet your body's needs, it shouldn't be a reason to gain excess fat.
Certainly, some people may lose fat on a low-carbohydrate diet. Famtimi explains, "Just like with other foods, cutting out carbohydrates can reduce calories." However, that doesn't seem to solve the problem.
It is true that some people eat a lot of carbohydrates even if they are very healthy. For example, the percentage of obese people (BMI of 30 or higher according to WHO standards) among Japanese people, whose staple food is rice, is only about 4 % .
3
"Carbohydrates eaten after 6 PM are stored as fat."
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"Some people believe that eating carbohydrates before bed is bad for your health because it slows down your metabolism. But that's not necessarily true," says Famtimi.
Let's think of energy balance in the same way as bank account balances. What's important is your habits throughout the month; whether it's Friday night or Tuesday afternoon, spending is still spending.
Also, if you're someone who goes to the gym after work, a balanced dinner can be beneficial. Famtimi advises most of his clients to eat a carbohydrate-rich meal after their workout. "Because that's when your body craves nutrients," he adds.
4
"Reducing dairy consumption can lead to calcium deficiency."
"Some people believe that eating carbohydrates before bed is bad for your health because it slows down your metabolism. But that's not necessarily true," says Famtimi.
Let's think of energy balance in the same way as bank account balances. What's important is your habits throughout the month; whether it's Friday night or Tuesday afternoon, spending is still spending.
Also, if you're someone who goes to the gym after work, a balanced dinner can be beneficial. Famtimi advises most of his clients to eat a carbohydrate-rich meal after their workout. "Because that's when your body craves nutrients," he adds.
4
"Reducing dairy consumption can lead to calcium deficiency."
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The 1980s marketing campaign, which promoted milk as a health aid, positioned dairy products as a preventative measure against osteoporosis. Furthermore, for approximately 40% of adults worldwide who can digest dairy products without issue, they offer benefits, providing vitamin D, vitamin B12, phosphorus, and, of course, calcium for bone formation.
However, calcium can also be obtained from soy milk, tofu, bok choy, kale, certain legumes, nuts, and seeds. Many foods are fortified with minerals; for example, in the UK, it is legal to add calcium to wheat flour.
In short, if you like dairy products, there's nothing wrong with enjoying them, but milk isn't an absolute necessity.
5
"For nutritional benefits, raw is best."
The 1980s marketing campaign, which promoted milk as a health aid, positioned dairy products as a preventative measure against osteoporosis. Furthermore, for approximately 40% of adults worldwide who can digest dairy products without issue, they offer benefits, providing vitamin D, vitamin B12, phosphorus, and, of course, calcium for bone formation.
However, calcium can also be obtained from soy milk, tofu, bok choy, kale, certain legumes, nuts, and seeds. Many foods are fortified with minerals; for example, in the UK, it is legal to add calcium to wheat flour.
In short, if you like dairy products, there's nothing wrong with enjoying them, but milk isn't an absolute necessity.
5
"For nutritional benefits, raw is best."
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Not all foods are best eaten raw. Lycopene and beta-carotene, found in red and orange foods (tomatoes, carrots, sweet potatoes, etc.) and leafy green vegetables (spinach, etc.), become more bioavailable (more easily extracted and utilized by the body) when cooked.
Furthermore, it is also effective to cook ingredients containing fat-soluble vitamins such as vitamin A (tomatoes and carrots), vitamin D (mushrooms), vitamin E (asparagus and Swiss chard), and vitamin K (kale, broccoli, and Brussels sprouts) with fats such as olive oil and butter.
6
"Furthermore, protein is needed immediately after training."
Not all foods are best eaten raw. Lycopene and beta-carotene, found in red and orange foods (tomatoes, carrots, sweet potatoes, etc.) and leafy green vegetables (spinach, etc.), become more bioavailable (more easily extracted and utilized by the body) when cooked.
Furthermore, it is also effective to cook ingredients containing fat-soluble vitamins such as vitamin A (tomatoes and carrots), vitamin D (mushrooms), vitamin E (asparagus and Swiss chard), and vitamin K (kale, broccoli, and Brussels sprouts) with fats such as olive oil and butter.
6
"Furthermore, protein is needed immediately after training."
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The digestive system works more intelligently than you might think, absorbing and storing amino acids for when your muscles need them.
According to the Journal of the International Society of Sports Nutrition , "It's okay to leave about four hours between meals before and after exercise, as long as it doesn't hinder growth." "It takes several hours for the body to enter a catabolic state (a state where muscles and fat are broken down and used as energy)," Famtimi explains.
8
"You should not eat high-GI carbohydrates.
The digestive system works more intelligently than you might think, absorbing and storing amino acids for when your muscles need them.
According to the Journal of the International Society of Sports Nutrition , "It's okay to leave about four hours between meals before and after exercise, as long as it doesn't hinder growth." "It takes several hours for the body to enter a catabolic state (a state where muscles and fat are broken down and used as energy)," Famtimi explains.
8
"You should not eat high-GI carbohydrates.
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The glycemic index (GI) is an indicator of the effect of food on blood sugar levels, but combining carbohydrates with protein, fat, and dietary fiber weakens the blood sugar response. For example, the British specialty "jacket potato" (baked potato) has a high GI, but adding a spoonful of tuna mayo and a little avocado lowers its GI.
"In fact, in some situations, high-GI carbohydrates can even be beneficial," says nutritionist Steve Grant . "They are especially helpful when you want to replenish glycogen after a workout."
Furthermore, there seems to be individual variation in reactions. "Studies have shown that our gut microbiota influences the glycemic index (GI) of foods. Since reactions differ from person to person, it's not a good idea to simply conclude that 'high-GI carbohydrates should not be eaten,'" Grant adds.
9
"What you need to build more muscle is protein."
The glycemic index (GI) is an indicator of the effect of food on blood sugar levels, but combining carbohydrates with protein, fat, and dietary fiber weakens the blood sugar response. For example, the British specialty "jacket potato" (baked potato) has a high GI, but adding a spoonful of tuna mayo and a little avocado lowers its GI.
"In fact, in some situations, high-GI carbohydrates can even be beneficial," says nutritionist Steve Grant . "They are especially helpful when you want to replenish glycogen after a workout."
Furthermore, there seems to be individual variation in reactions. "Studies have shown that our gut microbiota influences the glycemic index (GI) of foods. Since reactions differ from person to person, it's not a good idea to simply conclude that 'high-GI carbohydrates should not be eaten,'" Grant adds.
9
"What you need to build more muscle is protein."
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"Our bodies can't create protein from scratch, so we need to get it from our diet. Protein intake is essential for building muscle," says nutritionist Sinead Roberts .
However, protein isn't the only component that builds muscle. "The process of building muscle is controlled by a molecule called 'mTORC1,' which is activated by strength training. But to keep it activated, you also need energy, or calories."
In other words, a restrictive diet consisting only of lean meat and leafy vegetables is insufficient. It's necessary to consume a wide variety of foods in sufficient quantities, not just protein.
Roberts says, "In our study, we compared 'simple' protein sources like egg whites with 'more complex' sources like whole eggs that also contain lipids and micronutrients. The results showed that some whole foods may be more effective in supporting muscle protein synthesis." Be sure to find what works best for you.
"Our bodies can't create protein from scratch, so we need to get it from our diet. Protein intake is essential for building muscle," says nutritionist Sinead Roberts .
However, protein isn't the only component that builds muscle. "The process of building muscle is controlled by a molecule called 'mTORC1,' which is activated by strength training. But to keep it activated, you also need energy, or calories."
In other words, a restrictive diet consisting only of lean meat and leafy vegetables is insufficient. It's necessary to consume a wide variety of foods in sufficient quantities, not just protein.
Roberts says, "In our study, we compared 'simple' protein sources like egg whites with 'more complex' sources like whole eggs that also contain lipids and micronutrients. The results showed that some whole foods may be more effective in supporting muscle protein synthesis." Be sure to find what works best for you.
10
"Superfoods give you a super boost in metabolism."
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There's a crucial difference between "supercharging" and "supporting." Micronutrients, including B vitamins and certain minerals, support healthy metabolic function. However, adding a pinch of chili powder or a spoonful of apple cider vinegar won't help burn calories. At best, they might help balance blood sugar levels and make you feel full.
"There was a time when people thought that taking a spoonful of coconut oil before a workout would burn more fat," says Famtimi. This is actually a myth; while the medium-chain triglycerides (MCTs) in coconut oil are often thought to improve fat oxidation compared to other types of fats, the benefits are minimal. A single spoonful has almost no effect.
11
"Cutting out sugar, dairy products, wheat, and caffeine promotes detoxification."
There's a crucial difference between "supercharging" and "supporting." Micronutrients, including B vitamins and certain minerals, support healthy metabolic function. However, adding a pinch of chili powder or a spoonful of apple cider vinegar won't help burn calories. At best, they might help balance blood sugar levels and make you feel full.
"There was a time when people thought that taking a spoonful of coconut oil before a workout would burn more fat," says Famtimi. This is actually a myth; while the medium-chain triglycerides (MCTs) in coconut oil are often thought to improve fat oxidation compared to other types of fats, the benefits are minimal. A single spoonful has almost no effect.
11
"Cutting out sugar, dairy products, wheat, and caffeine promotes detoxification."
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What exactly is this detox from?
In 2009, an independent research institute , Examine , investigated 10 companies that advertised "detox" products, and found that none of them could name the toxins they were eliminating. More than 10 years later, the situation has not improved.
"The term 'detox' is quite overused. There's no denying that we're exposed to more toxins than ever before, but cutting out sugar and dairy products can't be considered a 'detox'," Grant says.
Avoiding foods that can cause digestive problems (which may include, but are not necessarily, the foods mentioned above) can support the body's detoxification process.
However, according to Grant, "a calorie deficit can lead to toxins accumulating in fat cells, increasing the risk of toxin exposure." Instead, he recommends increasing your intake of nutrient-rich whole foods and digestive fiber, and occasionally adding a sauna to your gym routine.
What exactly is this detox from?
In 2009, an independent research institute , Examine , investigated 10 companies that advertised "detox" products, and found that none of them could name the toxins they were eliminating. More than 10 years later, the situation has not improved.
"The term 'detox' is quite overused. There's no denying that we're exposed to more toxins than ever before, but cutting out sugar and dairy products can't be considered a 'detox'," Grant says.
Avoiding foods that can cause digestive problems (which may include, but are not necessarily, the foods mentioned above) can support the body's detoxification process.
However, according to Grant, "a calorie deficit can lead to toxins accumulating in fat cells, increasing the risk of toxin exposure." Instead, he recommends increasing your intake of nutrient-rich whole foods and digestive fiber, and occasionally adding a sauna to your gym routine.
12
"It's okay to consume as much of good things as you want."
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It's also said that you can't expect to reach a "state of nutritional bliss" by simply consuming large amounts of synthetic vitamins.
"Many of these are examples of the 'hormesis' phenomenon (where substances are harmful when used in high concentrations or large quantities, but beneficial when used in low concentrations or small amounts), and can be beneficial up to a certain point. In other words, taking more than the limit will have the opposite effect," says Roberts.
For example, take vitamin C. The tolerable upper intake level is 2000 milligrams per day, but exceeding this amount increases the likelihood of side effects such as nausea and sleep disturbances. It's a good idea to carefully check the label on supplements, and if you're concerned about a deficiency, get a blood test before taking supplements.
It's also said that you can't expect to reach a "state of nutritional bliss" by simply consuming large amounts of synthetic vitamins.
"Many of these are examples of the 'hormesis' phenomenon (where substances are harmful when used in high concentrations or large quantities, but beneficial when used in low concentrations or small amounts), and can be beneficial up to a certain point. In other words, taking more than the limit will have the opposite effect," says Roberts.
For example, take vitamin C. The tolerable upper intake level is 2000 milligrams per day, but exceeding this amount increases the likelihood of side effects such as nausea and sleep disturbances. It's a good idea to carefully check the label on supplements, and if you're concerned about a deficiency, get a blood test before taking supplements.
13
"You don't need supplements for a healthy diet."
Kseniya Ovchinnikova // Getty Images
Most nutritionists advocate a "food-first" approach. Roberts also gives an example: "You can only get vitamin C from vitamin C tablets, but from beets, one portion provides vitamin C, nitrates, potassium, manganese, dietary fiber, and folic acid."
However, there are some nutrients that are difficult to obtain through diet alone. Examples include vitamin D3 (the recommended intake is 10 micrograms per day from October to March), EPA and DHA (unless you eat a lot of fatty fish), and vitamin B12, which is often deficient in vegans.
On the other hand, supplements that may be useful for athletes include creatine, which supports muscle growth, and nitrates, which enhance aerobic exercise performance.
Most nutritionists advocate a "food-first" approach. Roberts also gives an example: "You can only get vitamin C from vitamin C tablets, but from beets, one portion provides vitamin C, nitrates, potassium, manganese, dietary fiber, and folic acid."
However, there are some nutrients that are difficult to obtain through diet alone. Examples include vitamin D3 (the recommended intake is 10 micrograms per day from October to March), EPA and DHA (unless you eat a lot of fatty fish), and vitamin B12, which is often deficient in vegans.
On the other hand, supplements that may be useful for athletes include creatine, which supports muscle growth, and nitrates, which enhance aerobic exercise performance.
14
"Cheat meals can help burn calories."
Rouzes // Getty Images
"This is a hot topic right now," says Roberts.
It's true that your metabolism slows down when you diet for a long period of time. To prevent this, it's suggested to have a "cheat meal" or "cheat week." In other words, the idea is to "restore your metabolism by increasing your calorie intake."
However, Roberts explains, "While your metabolism may recover while you're increasing your calorie intake, studies suggest it will drop again once you return to a diet."
However, increasing calorie intake isn't entirely without merit. Recent studies have shown that taking breaks can reduce diet fatigue, or the boredom and stress caused by depriving yourself of your favorite foods.
Roberts adds, "This may help you stick to your meal plan and lose more weight."
"This is a hot topic right now," says Roberts.
It's true that your metabolism slows down when you diet for a long period of time. To prevent this, it's suggested to have a "cheat meal" or "cheat week." In other words, the idea is to "restore your metabolism by increasing your calorie intake."
However, Roberts explains, "While your metabolism may recover while you're increasing your calorie intake, studies suggest it will drop again once you return to a diet."
However, increasing calorie intake isn't entirely without merit. Recent studies have shown that taking breaks can reduce diet fatigue, or the boredom and stress caused by depriving yourself of your favorite foods.
Roberts adds, "This may help you stick to your meal plan and lose more weight."
15
"Plant-based foods are not a true source of protein."
"Plant-based foods are not a true source of protein."
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Andrew explains, "We tend to categorize things. We often say that meat is protein, whole grains are carbohydrates, nuts are fats, and so on." But in reality, most foods contain a variety of macronutrients and micronutrients.
It's true that most plant-based proteins are "incomplete" because they don't contain all nine essential amino acids (whereas most animal-based proteins do), but this is a problem that arises when one's diet is unbalanced.
For example, vegans are advised to include legumes such as chickpeas in at least one meal a day to obtain lysine, an essential amino acid.
Andrew explains, "We tend to categorize things. We often say that meat is protein, whole grains are carbohydrates, nuts are fats, and so on." But in reality, most foods contain a variety of macronutrients and micronutrients.
It's true that most plant-based proteins are "incomplete" because they don't contain all nine essential amino acids (whereas most animal-based proteins do), but this is a problem that arises when one's diet is unbalanced.
For example, vegans are advised to include legumes such as chickpeas in at least one meal a day to obtain lysine, an essential amino acid.
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