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Top 10 Nutrition Myths
Transcript of Top 10 Nutrition Myths
http://www.flickr.com/photos/daviddorn/3444129968/ "It has been known for a long time that a high cholesterol intake increases the risk of cardiovascular events, and egg yolks have a high cholesterol content."
-Dr. David Spence, study author All groups had the same cholesterol levels!!! Observational Study (Corellation ≠ Causation) Data via Questionnaire ≠ Do you remember how many eggs you ate per week for the past year? Is your egg consumption consistent? Study Population:
Average age: 61.5 Average age of population of Calgary: 35 Eggs are versatile Cheap, convenient source of protein Eggs yolks contain most or all of the vitamins A, D, E and K, folate, iron, calcium, zinc, choline and lutein found in eggs. Blood cholesterol is only reflective of about 20% of the cholesterol we eat. Bottom Line: It's OK to eat Source: Spence JD, Jenkins DA, Davignon J. Atherosclerosis 2012: 224;469. 9 7 4 Are sea salt and kosher salt better for you than table salt? All salts have about the same amount of sodium A teaspoon of salt has about 2,400 mg of sodium, the amount you need for an entire day Sea salt and kosher salt have larger flakes, so you might use less. Sea salt may contain some minerals, but you shouldn't eat so much that it makes a difference. Bottom Line: Choose sea salt or kosher salt if you like the flavour/texture, but don't fool yourself into thinking it's healthier! Which is the best sweetener? Honey tastes sweeter than sugar,
so it is easier to use less. Honey contains some minerals, but you would need to eat LOTS for it to make a difference. On the other hand,
blackstrap molasses are a great source of minerals But the taste would take some getting used to! Brown sugar gets its unique colour and texture
from the presence of molasses. The molasses could be "leftover" from less refined sugar, or it could have been added to white sugar. By weight, brown sugar has fewer calories because of its moisture. By volume, brown sugar has more calories because the smaller grains pack down more easily. has gained lots of attention recently as it is seen as a more "natural" sweetener. Agave has a low glycemic index because it is high in fructose. Fructose is sweeter than sugar, so you might use less agave nectar than you would sugar. You're probably thinking: I thought fructose was bad! Like high fructose corn syrup! Some studies do suggest that too much can lead to increased blood sugar and cholesterol levels. High fructose corn syrup is actually quite similar to sugar - it is 55% fructose and 45% glucose, whereas sugar (sucrose) is 50/50. Bottom Line: Like salt, we shouldn't be eating so much sugar that it matters whether one is better or worse than the other. Oprah says... Stop eating after PM is not a magical witching hour where your metabolism slows... But when we eat after supper, it is usually because we are mindlessly snacking on unhealthy choices. Bottom line: Don't feel like you need to rush home to get supper on the table, but do be conscious of what and how much is in your late night snack. Carbohydrate-rich foods can be rich in nutrients Fibre, magnesium, phosphorus Potassium, vitamin C Thiamin, Niacin (B vitamins) Copper, manganese, selenium Vitamin A, antioxidants It may seem like Canada's Food Guide wants us to eat a lot of grain... But the servings are actually quite small... Bottom line: are an important source of energy and nutrients,
but it can be easy to eat too much! White, brown or multigrain? many; more than one does not mean whole grain Is your brown
100% whole wheat? Is gluten-free all that it's cracked up to be? (enriched is not whole grain either) Celiac Disease
Gluten Intolerance <1% 6% Autoimmune disease where the villi in the small intestine flatten when exposed to gluten, a storage protein found in some grains Non-immune sensitivity to gluten How can less than 10% of the population create a multi-billion dollar industry? Going g-free helped me lose weight, cleared up my skin and boost my energy, y'all! For most people, going gluten-free also means
Eating more vegetables and fruit
Reading nutrition labels
Cooking more from scratch products tend to have less fibre than gluten-containing foods and added sugar, fat, salt, starches and stabilizers to make up for the change in texture In fact, many people with celiac disease who switch to a gluten-free diet actually gain weight because they are finally absorbing nutrients! That being said... Celiac disease is highly underdiagnosed as there is
no "classic presentation". On average, it takes 11 years to get a diagnosis and most people are not diagnosed until they are 50+ years old. If you think you have celiac disease... Do NOT go on the gluten-free diet on your own - get tested for celiac disease first (the test is ineffective if you are already g-free) so that you can get peace of mind and... tax benefits! ...leading to weight loss, more energy... Bottom Line: Going gluten-free is essential if you have celiac disease or gluten intolerance, but it provides minimal benefit if you're otherwise healthy. Are sports drinks the best way to hydrate
during and after a workout? Sports drinks can help replace glycogen (glucose) stores, as well as fluids and electrolytes (sodium and potassium) lost through sweat during/after a workout If you are planning to work out for an hour or less, you probably won't deplete your glycogen stores, so water should be enough for hydration. But if your workouts last more than an hour or if you are exercising in hot, humid weather, a sports drink might be beneficial. What about coconut water? Coconut water has gained a lot of attention recently as a "natural" sports drink. While it is very high in potassium, most brands do not have enough sodium and some do not have enough glucose for it to be an effective sports drink on its own. Bottom Line: Depending on how long and intense your workouts are, you may or may not need to have sports drinks. What may be more important is what you eat after your workouts to help you replenish your protein and glycogen stores in addition to fluid and electrolytes. Is organic the best choice? Best for... Nutrition? Avoiding pesticides? Environment? Taste? Not sure, but leaning towards no... YES! Dirty Dozen Clean Fifteen 1. Apples
3. Bell peppers
12. Potatoes 1. Onions
12. Sweet potatoes
15. Mushrooms It depends, but leaning towards yes. Local? Farming inputs? Source: Environmental Working Group Improve soil quality
Decrease greenhouse gas emissions It depends... placebo effect? Bottom line: It's up to you to decide whether is best choice for you There is only best way to eat (and dietitians have been hiding it this whole time) The BEST diet is one that you can fit into your lifestyle where you can honestly say you are making the healthiest choices possible without feeling miserable. Healthy Principles 1. Eat your veggies
2. Eat breakfast
3. Eat about every 3-4 hours
4. Drink lots of water
5. Cook and eat real food Thank You!