Top 16 Lies of Agencies and Regular Media about Nutrition
Despite the scientific progress, we make every year in the field of nutrition and health, some dietary myths do not seem to go away.
There are a lot of untruths about healthy food on the internet and on television. Most people, therefore, think they know a lot about weight loss and healthy food.
They have heard what is and is not healthy through agencies, regular media, friends, family and nutritionists. Whether this is all right, they have not really thought about.
In this article, I count for good with the 16 biggest myths, misconceptions and lies that are about healthy food.
You learn, among other things:
- The biggest misconceptions about food
- Which products are a better alternative than bread (to prevent iodine deficiency)
- Why dinner is not as bad as you think (if you pay attention to one thing)
- How many pieces of fruit you can eat every day if you want to lose weight
- Why the use of vegetable oil is not as healthy as you think
- What is most important for permanent weight loss (more important than exercise)
- Why eggs help very well in weight loss
- How many grams of salt you can consume daily (it is more than you think)
- How is saturated fat in bad daylight
- And much, much more …
# 16: if you do not eat bread you get an iodine deficiency
Many Western people eat a few slices of bread daily with their meals. It has become an important part of the modern diet.
Because iodine is the biggest shortage in many western countries, the governments have decided to enrich the baking salt with iodine (not surprisingly that the Nutrition Center will continue to recommend bread forever).
The recommended daily amount of iodine is 150 mcg. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.
Iodine is a mineral that is important for a properly functioning thyroid gland. The mineral increases the production of thyroid hormones. If you have a shortage (together with selenium and other factors) you can develop a slow thyroid gland.
A common claim is that you have to eat bread to prevent an iodine deficiency with eg misleading messages from different mdia sources. It states that you do not necessarily get too much salt if you eat bread because it depends on what you eat more BUT you do get by definition an iodine deficiency if you do not eat bread.
If you think somewhat logically, you know that the previous reasoning can never be correct …
Whether you get an iodine deficiency also depends on what else you eat. You can also extract iodine from many more products than bread. A piece of cabbage or haddock (fish) already yields 4 times more iodine than bread and in its natural form.
Below you can see an overview of products with a high iodine content:
# 15: skipping breakfast is bad for you
Breakfast is still seen as healthy, more important than other meals. The Nutrition Center even calls breakfast ‘an indispensable start of the day’.
These are pretty hefty claims. But are they scientifically proven?
Is skipping breakfast bad for you? The results from recent studies will surprise you.
Let me start by saying that people who eat breakfast are generally healthier than people who skip breakfast. They are less likely to be overweight and have a lower risk of different chronic diseases. That is because they mainly eat healthy.
However, the studies that show this are observational. In other words, these studies show that breakfasters are healthier on average, but they can not prove that breakfast is responsible for this.
It is more plausible that people who skip breakfast are also the people who drink more, smoke more often, are more often unemployed, go out late, etc. And that is reflected in bad health.
So you do not measure if breakfast is bad, but you measure the health of people who have an unhealthy lifestyle.
However, new randomized controlled trials (also called RCT) show a completely different story. RCT is seen as the gold standard for scientific research.
From these new studies, it appears that:
Breakfast does not stimulate your metabolism
Some people claim that skipping your breakfast slows down your metabolism. But this is big nonsense. These people mean the thermal effect of food. This is the increase in calories that are burned after you have eaten something.
The only thing that matters for your metabolism is the total amount of food you eat one day. It actually makes no difference at what time you eat or how often you eat.
Over a period of 24 hours, scientists saw no difference in the number of calories burned between breakfasters and people who had skipped breakfast.
Skipping breakfast does not cause weight gain
Contrary to what is often thought, skipping breakfast does not make you fatter. The theory behind this is that skipping your breakfast later on triggers your metabolism and that you will eat more for the rest of the day to compensate.
I have now negated the metabolic myth. But what about overeating the rest of the day when you skip breakfast?
That would be logical in the first instance, but is not supported by scientific evidence. It is true that you may be a bit more hungry at lunch, but this is not enough to compensate for your skipped breakfast.
Several studies show that skipping breakfast can reduce the total calorie intake by 400 calories per day. This is not surprising when you realize that you have removed a full meal from your diet.
Interestingly, this was not reflected in a 4-month study, in which more than 300 obese men and women were examined.
The participants were divided into two groups: one group had a daily breakfast, the other group skipped breakfast. After 4 months there was no difference in weight between the two groups. It simply did not matter whether you opted for a breakfast or not.
These results are supported by other studies, which show that skipping breakfast has no visible effects on weight loss or weight gain.
There are a whole series of more benefits of skip meals such as accelerating growth hormone production, delayed cell aging, becoming more insulin sensitive, etc. So please review my article on intermittent fasting about this or watch the video in which the myths about breakfast skipping are debunk:
In summary: high-quality studies show that it makes no difference whether people eat breakfast or not. Skipping your breakfast does not cause a delayed metabolism.