20 Nutrition Facts That Should Be Common Sense (But Aren't)
Common sense should not be taken for granted when people are discussing nutrition.
Many myths and misconceptions are being spread — even by so-called experts.
Here are 20 nutrition facts that should be common sense — but aren't.
Trans fats are unhealthy.
Their production involves high pressure, heat, and hydrogen gas in the presence of a metal catalyst.
This process makes liquid vegetable oils solid at room temperature.
Of course, trans fats are more than just unappetizing. Studies show that they are unhealthy and linked to a drastic increase in heart disease risk (1, 2).
Luckily, the Food and Drug Administration (FDA) has banned trans fats as of June 18, 2018, though products manufactured before this date can still be distributed until 2020 and in some cases 2021 (3).
Plus, foods with less than 0.5 grams of trans fats per serving may be labeled as having 0 grams (4).
Some people believe that having smaller, more frequent meals may help them lose weight.
However, some studies suggest that meal size and frequency have no effect on fat burning or body weight (5, 6).
Eating every 2–3 hours is inconvenient and completely unnecessary for the majority of people. Simply eat when you're hungry and be sure to choose healthy and nutritious foods.
The mainstream media is one of the reasons behind many circulating nutrition myths and confusions.
It seems as if a new study makes headlines every week — often contradicting research that came out just a few months earlier.
These stories often get a lot of attention, but when you look past the headlines and read the studies involved, you may find that they’re often taken out of context.
In many cases, other higher-quality studies directly contradict the media frenzy — but these rarely get mentioned.
It’s entirely false that meat rots in your colon.
Your body is well equipped to digest and absorb all the important nutrients found in meat.
The protein gets broken down in your stomach by stomach acids. Then, powerful digestive enzymes break down the rest in your small intestine.
Most of the fats, proteins, and nutrients are then absorbed by your body. While small amounts of protein and fat may escape digestion in healthy people, there is not much left to rot in your colon.
Eggs have been unfairly demonized because their yolks are high in cholesterol.
However, studies show that cholesterol from eggs doesn't raise blood cholesterol in the majority of people (7).
New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals (8).
The truth is, eggs are one of the healthiest and most nutritious foods you can eat.
Excess added sugar can be detrimental to health — and getting it in liquid form is even worse.
The problem with liquid sugar is that your brain doesn't compensate for the calories by eating less of other foods (9).
In other words, your brain doesn’t register these calories, making you eat more calories overall (10).
Of all the junk foods, sugar-sweetened beverages are likely the most fattening.
