{"id":2261,"date":"2015-03-31T10:19:14","date_gmt":"2015-03-31T03:19:14","guid":{"rendered":"http:\/\/yukitchen.com\/?p=2261"},"modified":"2017-05-14T09:33:20","modified_gmt":"2017-05-14T02:33:20","slug":"20-nutrition-facts-that-should-be-common-sense-but-arent","status":"publish","type":"post","link":"https:\/\/yukitchen.com\/fr\/20-nutrition-facts-that-should-be-common-sense-but-arent\/","title":{"rendered":"20 Nutrition Facts That Should be Common Sense (But Aren\u2019t)"},"content":{"rendered":"

\"yukitchenVeggiesblur<\/a>Common sense is surprisingly rare in nutrition.<\/p>\n

All sorts of myths and misconceptions are being spread around, even by so-called experts.<\/p>\n

Here are 20 nutrition facts that\u00a0should becommon sense (but clearly aren\u2019t).<\/p>\n

 <\/p>\n

1. Artificial Trans Fats Are Not Suitable For Human Consumption<\/span><\/strong><\/p>\n

Trans fats<\/a> are nasty.<\/p>\n

Producing them involves high pressure, heat and hydrogen gas in the presence of a metal catalyst.<\/p>\n

This process turns liquid vegetable oils into a thick, toxic sludge that is solid at room temperature.<\/p>\n

You have to wonder what was going through the head of the person who actually thought of\u00a0putting this stuff in food\u00a0and selling it to humans. It is baffling, really.<\/p>\n

Of course, trans fats are more than just unappetising. Studies have shown that they are\u00a0incredibly harmful<\/a>\u00a0as well, linked to a drastic increase in heart disease risk (1<\/a>,\u00a02<\/a>).<\/p>\n

 <\/p>\n

2. You Don\u2019t Need to Eat Every 2-3 Hours<\/span><\/strong><\/span><\/p>\n

\"Round<\/p>\n

You really don\u2019t need to be constantly eating in order to\u00a0lose weight<\/a>.<\/p>\n

Studies have actually looked at this and found that smaller, more frequent meals have\u00a0no effect<\/a>\u00a0on fat burning or body weight (3<\/a>,\u00a04<\/a>).<\/p>\n

Eating every 2-3 hours is inconvenient and completely unnecessary for the majority of people. Just eat when you\u2019re hungry and make sure to choose healthy and nutritious foods.<\/p>\n

 <\/p>\n

3. The Mainstream Media Should Never be Trusted For Nutrition Information<\/span><\/strong><\/p>\n

The mainstream media is part of the reason for all the nutrition confusion out there.
\nThese stories often get a lot of attention, but when you look past the headlines and read the actual studies, you find that they are taken\u00a0way\u00a0out of context.It seems like every week there is a new study making headlines, often contradicting another study that came out just a few months earlier.<\/p>\n

In many cases, there are other higher quality studies that directly contradict the media frenzy (which rarely get mentioned).<\/p>\n

 <\/p>\n

4. Meat Does Not Rot in Your Colon<\/span><\/strong><\/p>\n

\"Meat\"<\/p>\n

It is completely false that\u00a0meat<\/a>\u00a0rots in the colon.<\/p>\n

The human body is well equipped to digest and absorb all the important nutrients found in meat.<\/p>\n

The\u00a0protein<\/a>\u00a0gets broken down in the stomach by stomach acids, then the rest of it gets broken down in the small intestine by powerful digestive enzymes.<\/p>\n

All the fats<\/a>, proteins and nutrients are then moved past the digestive wall and into the body. There is simply nothing left to \u201crot\u201d in the colon.<\/p>\n

 <\/p>\n

5. Eggs Are Among The Healthiest Foods You Can Eat<\/span><\/strong><\/h3>\n

\"Chicken<\/p>\n

Eggs<\/a>\u00a0were unfairly demonized because the yolks are high in cholesterol.<\/p>\n

However,\u00a0studies show<\/a>\u00a0that cholesterol from eggs <\/a>doesn\u2019t raise blood cholesterol in the majority of people (5<\/a>).<\/p>\n

New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals (6<\/a>).<\/p>\n

The truth is, eggs are among the healthiest and\u00a0most nutritious<\/a>\u00a0foods you can eat.<\/p>\n

Almost all the nutrients are found in the yolk, and telling people to avoid the yolks <\/a>(or eggs altogether) is one of the biggest mistakes in the history of nutrition.<\/p>\n

 <\/p>\n

6. Sugary Drinks Are The Most Fattening Aspect of The Modern Diet<\/span><\/strong><\/h3>\n

\"Soda<\/p>\n

Added sugar is a\u00a0disaster<\/a>, and getting it in liquid form is even worse.<\/p>\n

The problem with liquid sugar, is that your brain doesn\u2019t compensate for the calories by eating less of other foods (7<\/a>).<\/p>\n

In other words, these calories don\u2019t get \u201cregistered\u201d by the brain, making you eat more calories overall (8<\/a>).<\/p>\n

Of all the junk foods<\/a>,\u00a0sugar-sweetened beverages<\/a>\u00a0are the most fattening of all, and\u00a0that\u00a0is saying something.<\/p>\n

 <\/p>\n

7. Low-Fat Does Not Equal Healthy<\/span><\/strong><\/p>\n

The \u201clow-fat\u201d<\/a> diet promoted by the mainstream nutrition guidelines is a miserable failure.<\/p>\n

\"Young<\/p>\n

Numerous long-term studies show that it\u00a0doesn\u2019t work<\/a>, neither for weight loss or disease prevention (9<\/a>,\u00a010<\/a>,\u00a011<\/a>).<\/p>\n

What\u2019s more, it led to a plethora of processed \u201clow-fat\u201d foods to be brought to the market. Because foods taste bad without the fat, the food manufacturers added a whole bunch of sugar to them instead.<\/p>\n

Foods that are naturally low-fat (like\u00a0fruits<\/a>\u00a0and vegetables) are great, butprocessed\u00a0foods<\/a>\u00a0with \u201clow-fat\u201d on the label are usually loaded with unhealthy ingredients.<\/p>\n

 <\/p>\n

8. Fruit Juice is Not That Different From Sugary Soft Drinks<\/strong><\/span><\/p>\n

\"Oranges<\/p>\n

A lot of people believe that\u00a0fruit juices<\/a>\u00a0are healthy.<\/p>\n

It seems to make sense, because they come from fruit.<\/p>\n

However, fruit juices<\/a> contain just as much sugar as sugary soft drinks like coca cola (12<\/a>)!<\/p>\n

There is no fiber in them and no chewing resistance, making it very easy to consume\u00a0massive amounts<\/a>\u00a0of sugar.<\/p>\n

A single cup of orange juice contains just as much sugar as 2\u00a0whole\u00a0oranges<\/a>\u00a0(13<\/a>,\u00a014<\/a>).<\/p>\n

If you\u2019re trying to avoid sugar for health reasons, then you should avoid fruit juice as well. It is just as bad, and the small amounts of\u00a0antioxidants<\/a>\u00a0do not make up for the large amounts of sugar.<\/p>\n

 <\/p>\n

9. Feeding Your Gut Bugs is Critical<\/span><\/strong><\/p>\n

\"Vegetables\"<\/p>\n

Did you know that you are actually just 10% human?<\/p>\n

The bacteria in the intestine, known as the gut flora<\/a>, actually outnumber human cells\u00a010 to 1<\/a>!<\/p>\n

In recent years, research has shown that the types and number of these bacteria can have profound implications for human health, affecting everything from\u00a0body weight<\/a>\u00a0to brain function (15<\/a>,\u00a016<\/a>).<\/p>\n

Just like your body\u2019s cells, the bacteria need to eat, and soluble\u00a0fiber<\/a>\u00a0is their preferred fuel source (17<\/a>,\u00a018<\/a>).<\/p>\n

This may be the most important reason to include plenty of fiber <\/a>in your diet, to feed the little guys in the intestine.<\/p>\n

 <\/p>\n

10. \u201cCholesterol\u201d is Not The Enemy<\/strong><\/span><\/p>\n

\"Heart<\/p>\n

What people generally refer to as \u201ccholesterol\u201d\u00a0isn\u2019t really<\/a>\u00a0cholesterol.<\/p>\n

When people talk about the so-called \u201cbad\u201d and \u201cgood\u201d cholesterol, they\u2019re actually referring to the proteins that carry cholesterol around.<\/p>\n

LDL stands for Low Density Lipoprotein\u00a0and HDL stands for High Density Lipoprotein.<\/p>\n

The truth is, cholesterol <\/a>is not the enemy. The main determinant of heart disease risk is the type of\u00a0lipoproteins<\/a>\u00a0that carry cholesterol around, not cholesterol itself.<\/p>\n

 <\/p>\n

11. Weight Loss Supplements Almost Never Work<\/span><\/strong><\/span><\/p>\n

\"Bottle<\/p>\n

There are tons of different weight loss supplements on the market.<\/p>\n

The problem is that they almost never work. They are claimed to lead to magical results, but fail when put to the test in actual studies.<\/p>\n

Even the ones who\u00a0do work<\/a>, the effect is too small to really make a noticeable difference.<\/p>\n

People who promote magic solutions like weight loss supplements are actually causing harm, because this distracts people from the things that actually matter.<\/p>\n

The truth is that the\u00a0only\u00a0way to lose weight and keep it off, is to adopt a lifestyle change.<\/p>\n

 <\/p>\n

12. Health is About Way More Than How Much You Weigh<\/span><\/strong><\/p>\n

People focus way too much on just weight gain\/loss. The truth is that health goes way beyond that.<\/p>\n

\"Obese<\/p>\n

Many obese people are metabolically healthy, while many normal weight people have the same metabolic problems associated with obesity (19<\/a>,\u00a020<\/a>).<\/p>\n

Focusing just on body weight is counterproductive. It is possible to improve health without causing weight loss, and vice versa.<\/p>\n

It appears that the area where fat builds up is important. The fat in the abdominal cavity (belly fat)<\/a> is associated with metabolic problems, while the fat under the skin is mostly a cosmetic problem (21<\/a>).<\/p>\n

Therefore,\u00a0reducing belly fat<\/a>\u00a0should be a priority for health improvement, the fat under the skin and the number on the scale don\u2019t matter as much.<\/p>\n

 <\/p>\n

13. Calories Count, But You Don\u2019t Necessarily Need to Count Them<\/span><\/strong><\/p>\n

\"Apple<\/p>\n

Calories<\/a>\u00a0are important, that is a fact.<\/p>\n

Obesity is a matter of excess stored energy (calories) accumulating in the form of body fat.<\/p>\n

However, this does\u00a0not\u00a0mean that people need to track or count calories<\/a>, or monitor everything that enters their bodies.<\/p>\n

Although calorie counting works for a lot of people, there are\u00a0many things<\/a>\u00a0that people can do to lose weight, without ever having to count a single calorie.<\/p>\n

For example, eating more protein <\/a>has been shown to lead to automatic calorie restriction and significant weight loss. Without restricting calories (22<\/a>,\u00a023<\/a>).<\/p>\n

 <\/p>\n

14. People With High Blood Sugar and\/or Type 2 Diabetes Should Not be Eating a High-Carb Diet<\/span><\/strong><\/p>\n

\"Diabetic<\/p>\n

For decades, people have been advised to eat a low-fat diet with carbs at 50-60% of calories.<\/p>\n

Surprisingly, this advice was extended to include people with type 2 diabetes, which can not tolerate a lot of carbs.<\/p>\n

People with type 2 diabetes<\/a> are resistant to insulin and any carbs they eat will cause a big rise in blood sugar levels.<\/p>\n

For this reason, they need to take blood sugar lowering drugs to bring their levels down.<\/p>\n

If anyone benefits from a\u00a0low-carb diet<\/a>, it is diabetic patients. In one study, a low-carb diet for only 6 months allowed\u00a095.2% of patients\u00a0to reduce or eliminate their blood sugar medication (24<\/a>).<\/p>\n

Although the advice is changing (slowly), many \u201cmainstream\u201d organizations around the world are still telling diabetics to eat a high-carb diet.<\/p>\n

 <\/p>\n

15. Fat Doesn\u2019t Make You Fat, but Neither Does Carbohydrate<\/span><\/strong><\/span><\/p>\n

\"A<\/p>\n

Fat <\/a>has often been blamed for obesity, because fat contains more calories per gram than protein and carbs.<\/p>\n

However, this doesn\u2019t really have any practical meaning.<\/p>\n

People who eat a diet that is high in fat (but low in carbs) actually end up eating fewer calories than people on low-fat, high-carb diets (25<\/a>,\u00a026<\/a>).<\/p>\n

This has conversely led many people to blame carbs for obesity, but this is a mistake as well. Plenty of populations have eaten high-carb diets but remained healthy.<\/p>\n

As with everything in nutrition, this depends on the context.<\/p>\n

Fat can be fattening,\u00a0carbs<\/a>\u00a0can be fattening. It all depends on the rest of the stuff you are eating and your overall lifestyle.<\/p>\n

 <\/p>\n

16. Junk Food Can be Addictive<\/span><\/strong><\/p>\n

\"Young<\/p>\n

In the past 100 years or so, food has changed.<\/p>\n

People are eating more\u00a0processed food<\/a>\u00a0than ever, and the technologies used to engineer foods have become more elaborate.<\/p>\n

These days, food engineers have found ways to make food so \u201crewarding\u201d that the brain gets flooded with dopamine (27<\/a>).<\/p>\n

This is the same mechanism employed by drugs of abuse (28<\/a>).<\/p>\n

For this reason, some (but definitely not all) people can\u00a0become addicted<\/a>\u00a0and completely lose control over their consumption (29<\/a>).<\/p>\n

Many studies have looked at this and found\u00a0similarities between<\/a>\u00a0processed junk foods and drugs of abuse <\/a>(30<\/a>).<\/p>\n

 <\/p>\n

17. Health Claims on Packaging Should Never be Trusted<\/span><\/strong><\/span><\/p>\n

\"Granola<\/p>\n

People are more health conscious than ever.<\/p>\n

The food manufacturers are well aware of this, and have found ways to market the same old junk to the health conscious people as well.<\/p>\n

They do this by adding misleading labels like \u201cwhole grain<\/a>\u201d or \u201clow fat\u201d on their foods.<\/p>\n

You will now find all sorts of seriously unhealthy junk food with health claims on the label, such as \u201cwhole grain\u201d fruit loops and cocoa puffs.<\/p>\n

These labels are almost always misleading, and are used to trick people into thinking that they\u2019re making the right choice for themselves (and\u00a0their children<\/a>).<\/p>\n

If the packaging of a food tells you that it is healthy, then it probably isn\u2019t.<\/p>\n

 <\/p>\n

18. Refined Vegetable Oils Should be Avoided<\/span><\/strong><\/span><\/p>\n

\"One<\/p>\n

Vegetable oils<\/a>, like soybean, corn and\u00a0canola oils<\/a>, are extracted from seeds using harsh processing methods.<\/p>\n

These oils contain large amounts of Omega-6 fatty acids, which are biologically active and humans never consumed in large amounts during evolution (31<\/a>).<\/p>\n

Studies show that these oils can cause oxidative stress and make the LDL lipoproteins in the body become oxidized, potentially contributing to heart disease (32<\/a>,\u00a033<\/a>,\u00a034<\/a>).<\/p>\n

 <\/p>\n

19. \u201cOrganic\u201d or \u201cGluten-Free\u201d Does Not Equal Healthy<\/span><\/strong><\/p>\n

There are many health trends in the world these days.<\/p>\n

Organic food is popular, and going gluten-free<\/a> is trendy.<\/p>\n

However, just because something is organic or gluten-free, it doesn\u2019t mean that it is healthy. For example, you can make all sorts of junk foods out of organic ingredients.<\/p>\n

\"Woman<\/p>\n

Foods that are naturally gluten-free are fine, but gluten-free processed foods are often made with seriously harmful ingredients that are\u00a0even worse\u00a0than their gluten-containing counterparts.<\/p>\n

The truth is, organic sugar is still sugar and gluten-free junk food is still junk food.<\/p>\n

 <\/p>\n

20. Blaming New Health Problems on Old Foods Doesn\u2019t Make Sense<\/strong><\/span><\/p>\n

Heart disease<\/a> didn\u2019t become a problem until about a hundred years ago.<\/p>\n

The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after.<\/p>\n

These are the biggest health problems in the world, and it seems pretty clear that diet has a lot to do with them.<\/p>\n

For some very strange reason, the health authorities started blaming them on foods like red meat, eggs and\u00a0butter<\/a>.<\/p>\n

But we\u2019ve been eating these natural foods for\u00a0thousands\u00a0of years, while these health problems are relatively new.<\/p>\n

Doesn\u2019t it make more sense to suspect all the\u00a0new\u00a0stuff instead? Such as all the processed foods, added sugar,refined grains<\/a> and vegetable oils?<\/p>\n

Blaming new health problems on old foods simply doesn\u2019t make sense.<\/p>\n

\n
\n

 <\/p>\n

Reference: Eat Local Growth<\/a><\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Common sense is surprisingly rare in nutrition. All sorts of myths and misconceptions are being spread around, even by so-called experts. Here are 20 nutrition facts that\u00a0should becommon sense (but clearly aren\u2019t).   1. Artificial Trans Fats Are Not Suitable For Human Consumption Trans fats are nasty. Producing them involves high pressure, heat and hydrogen… <\/p>\n

Read More »<\/a><\/p>\n","protected":false},"author":1,"featured_media":1660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[352],"tags":[344,16,36,345,11,28,17,106,136,48],"class_list":{"0":"post-2261","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition-facts","8":"tag-comonsense","9":"tag-cute","10":"tag-cutefood","11":"tag-education","12":"tag-food","13":"tag-geek","14":"tag-japan","15":"tag-love","16":"tag-nutritions","17":"tag-yukitchen","18":"entry"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/posts\/2261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/comments?post=2261"}],"version-history":[{"count":10,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/posts\/2261\/revisions"}],"predecessor-version":[{"id":2271,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/posts\/2261\/revisions\/2271"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/media\/1660"}],"wp:attachment":[{"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/media?parent=2261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/categories?post=2261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yukitchen.com\/fr\/wp-json\/wp\/v2\/tags?post=2261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}