Regarding Nutrition, You May Have Stepped On These Pits

Press release | 16 December, 2020 | CACLP

The global epidemic in 2020 has brought tremendous changes to mankind. Therefore, in response to global public health events, our daily habits and behaviors have also undergone tremendous changes. Many people start to pay attention to their health, including what and how to eat is more conducive to their health. There are also many nutrition bloggers and various online celebrity posts that teach us how to eat. But many of our long-standing views have entered the misunderstanding of nutrition.

1. To lose weight is to control calories

Every one of us, without exception, pays attention to calorie intake during weight loss. Therefore, the belief that "calorie intake" is the key to weight loss is deeply rooted in the hearts of the people. Although burning more energy to cause calories is the most important factor in weight loss (creating a calorie gap), this is not the only important thing.

Merely relying on calorie intake does not explain a large number of variables that may prevent someone from losing weight, even on a very low-calorie diet. For example, hormone imbalances, health conditions such as hypothyroidism, metabolic adaptation, the use of certain drugs, and genetics are just some of the factors that may make it more difficult for some people to lose weight, even if they are on a strict diet.

This concept also fails to emphasize the importance of sustainability and diet quality for weight loss. Those who follow the "calorie intake control" approach usually focus only on the calorie value of foods, not their nutritional value. This may lead to choosing low-calorie, nutritious foods, such as rice cakes and egg whites, rather than high-calorie, nutrient-rich foods, such as avocados and whole eggs.

2. High-fat foods are unhealthy

Although this outdated and incorrect theory is slowly being shelved, many people are still afraid of high-fat foods and follow a low-fat diet, hoping that reducing their fat intake will benefit their overall health. Dietary fat is essential for optimal health. Long-term low-fat diets are associated with greater risks of health problems, including metabolic syndrome, and may lead to increased insulin resistance and triglyceride levels, which are known risk factors for heart disease.

More importantly, in terms of weight loss, diets with higher fat content have been shown to be as effective as low-fat diets, or even more effective. Of course, the extremes of these two directions, whether it is a very low-fat or very high-fat diet, may harm your health, especially when the quality of the diet is poor.

3. Breakfast is the most important

"Breakfast is the most important of three meals a day." It is estimated that parents all over the world have said to their children. Although people used to think that eating breakfast is one of the most important factors in building a healthy day, research shows that this may not be the case for most adults. Related studies have shown that giving up breakfast may lead to reduced calorie intake. In addition, during the intermittent fasting period, breakfast is either skipped or eaten later in the day. During this period, skipping breakfast may bring more benefits, such as improving blood sugar control and reducing inflammation markers.

Anyway, if you like breakfast, just eat it. If you are not a person who eats breakfast, don't think that it must be added to your daily life, or that not eating it is definitely bad for your health. Of course, pregnant women and people with certain health conditions, because skipping meals may have a negative impact on the health of these people, it is recommended to eat breakfast on time every day.

Busy doctors should eat more, because breakfast may be the most satisfying meal of your day. After all, when I can go to an outpatient clinic or have lunch for surgery is uncertain.

4. Non-nutritive sweeteners are healthy

People's growing interest in low-calorie, low-carbohydrate, and sugar-free foods has led to an increase in products containing non-nutritive sweeteners (NNS). NNS full name: Non-nutritive sweeteners. We are most exposed to saccharin, aspartame, acesulfame potassium, sucralose, stevia and so on. Although an ordinary high-sugar diet can significantly increase the risk of disease, excessive intake of NNS can also lead to negative health outcomes.

For example, excessive intake of NNS may increase your risk of type 2 diabetes, leading to negative movement of intestinal bacteria and promoting blood sugar imbalance. Animal studies have shown that long-term use of NNSs is related to various metabolic disorders and weight gain. This negative effect is often more obvious in men and people who are obese and have a high-energy diet. A 2017 Mate analysis concluded that RCT studies are not sufficient to support the role of NNSs in weight management. Regular intake of NNSs can increase body mass index (BMI) and the risk of cardiovascular and metabolic diseases. Another systematic review and Mate analysis found that those who drank NNSs had a higher risk of obesity than those who drank sugary drinks.

5. Buying nutrients is an IQ tax

Although paying attention to eating a nutritious, comprehensive diet is the most basic part of health, the correct supplements in specific populations have proven to be beneficial in many ways.

Such as type 2 diabetes, as well as those who take common medications such as statins, proton pump inhibitors, birth control and anti-diabetic drugs, taking specific supplements will significantly improve their health. Supplementing magnesium and B vitamins has been shown to benefit patients with type 2 diabetes by reducing risk factors for heart disease.

The research team from West Virginia University School of Medicine searched for randomized controlled trials and their meta-analysis, and included a total of 277 trials to evaluate the effects of nutritional supplements or diet on all-cause mortality and cardiovascular death The impact on the incidence of myocardial infarction, stroke, and coronary heart disease, and the quality of relevant evidence was also evaluated. Omega-3 long-chain polyunsaturated fatty acids (LC-PUFA) are associated with a 8% reduction in the risk of myocardial infarction and a 7% reduction in the risk of coronary heart disease; people taking folic acid have a 20% reduction in the risk of stroke. In addition, certain groups of people should also take nutritional supplements, such as pregnant women who need folic acid.

6. Calcium supplements when you are old

Many people are told to take calcium supplements to keep the bone system healthy. However, current research suggests that calcium supplementation may do more harm than good.

For example, some studies have linked calcium supplementation with increased risk of heart disease. A study by the West Virginia University School of Medicine showed that a 17% increase in stroke risk was observed in people supplemented with calcium and vitamin D. Researchers speculate that "the underlying biological explanation is that hypercalcemia-mediated vascular calcification, which leads to atherosclerosis and hypercoagulable blood."

In fact, the impact of calcium supplements on cardiovascular health has also attracted a lot of attention. In an osteoporosis risk factor and prevention study (OSTPRE) involving 10555 women aged 52-62 years, they did not There is no cardiovascular disease. In the next 7 years of follow-up, 513 women were diagnosed with cardiovascular disease. Compared with women who did not take calcium supplements, the risk of cardiovascular disease increased by 24%.

So don't talk about calcium supplementation at a certain age. If you are concerned about your calcium intake, it is best to focus on sources of calcium in your diet, such as full-fat yogurt, sardines, beans and seeds.

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