We’re constantly inundated with new health information, making it increasingly difficult to keep up with what’s fact and what’s fiction. Here are six common nutrition myths that you can stop believing!
1. You need to drink eight glasses of water everyday.
In 1945, The Food and Nutrition Board suggested that people need at least 2.5 liters of water daily. The key here is that it says “need” and not “drink.” While most people do in fact need eight glasses of water each day, “most of this quantity is contained in prepared foods.” Fruits and vegetables contain 80 to 98 percent water (cucumber has 96.7 percent, tomatoes have 94.5 percent, strawberries have 91 percent). So feel free to eat your water!
2. Carbs are the devil.
Carbohydrates are actually not evil and eating the right kinds of carbs—complex carbs (beans, legumes, whole grains, fruits, and vegetables) instead of simple carbs (candy, baked goods)—in moderation is extremely important for a balanced diet. Carbohydrate-rich foods provide fiber, iron, folic acid, and B vitamins. They can even help control your weight.
3. Gluten-free is healthier.
One out of every 133 people has celiac disease, an autoimmune condition for which a gluten-free diet is the only cure. Unless you have celiac disease or a gluten allergy, going gluten-free will not give you many health benefits, and it might even cause you to gain weight. Gluten-free options often contain more calories and sugar to make up for the taste and texture that is lost when wheat is taken out of the equation.
4. It’s impossible for vegans to get enough protein.
The RDA, or recommended daily allowance, for protein is directly related to your age and gender and is generally .8 grams of protein per each pound of weight. Though vegan diets are naturally lower in protein than diets that contains meat, dairy, and other animal products, it is still very possible for vegans to get adequate protein. Many plants, like beans, nuts, grains, and greens are protein-rich.
Try some of these sources of vegan protein:
- One cup of beans: 15 grams of protein.
- Four ounces of tofu: 11 grams of protein.
- One cup of spaghetti: 8 grams of protein.
5. Fat is bad.
We’ve told you once before, fats won’t make you fat!. Incorporating healthy fats (such as coconut oil, olive oil, avocado, salmon, and almonds) into your diet is essential for proper nutrition. While animal fat and saturated fats are linked to health issues, monounsaturated fats have been proven to reduce blood pressure, lower cholesterol, and reduce the risk of heart disease and stroke. Fats give us energy, keep our brains sharp, hair shiny, skin glowing, and nails strong. They are also necessary for our bodies to absorb fat-soluble vitamins like A, D, E and K.
6. Frozen vegetables have fewer nutrients than fresh vegetables.
When vegetables and produce are chosen for freezing, they tend to be picked at their peak ripeness (when they are most densely packed with nutrients). They are processed immediately, leaving little time for nutrient loss. The freezing process entails picking and washing the vegetables, then blanching them in hot water or steam to kill bacteria and food-degrading enzymes.
Americans typically only eat about one third of the recommended daily intake of nine servings of vegetables—so get those veggies in, in any form!
About ALOHA: ALOHA provides the nutritional support you need to help maintain your already healthy lifestyle — plus a little nature-made oomph, just for good measure. In the Hawaiian language, aloha means “sharing the breath of life.” At ALOHA, this is done by making health simple, fun, and accessible.