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General, Solutions

5 Nutrition Myths That Just Won’t Die

Some myths demonstrate particular staying power. Here are some nutrition myths that continue to live on despite the lack of research to substantiate them

1. Don’t eat past 6 p.m: There is no research that eating dinner at a particular time in the early evening makes a difference. People just tend to snack and eat more at night. Bottom line: Eat a sensible dinner at the table at a time that works for you, don’t stuff yourself, and go to bed early enough to allow for a good night’s sleep.

2. Drink eight 8-oz glasses of water every day: This has been dissproved. Bottom line: no need to force feed water, but keep some on hand to quench your thirst throughout the day. All beverages count as intake of water.

3. Carbs are bad: It’s not just what we eat in terms of carbs but how we eat them. For example, a 2006 study published in the Journal of Nutrition shows that mixing protein, fat and fiber with a meal substantially lowers the glycemic response. Bottom line: Make at least half your grains whole and enjoy your favorite refined grains with a balanced meal (i.e., salad topped with protein, olive oil-based dressing and a French roll).

4. More protein will build muscles: The key is to make sure you have enough non-protein calories (fat and carbs) so the protein is utilized for muscles and not energy needs.  Bottom line: Get the right amount of quality protein, but not too much and at the right time

5. Multivitamins are good insurance: According to the 2010 Dietary Guidelines for Americans, there is little evidence that multivitamins prevent chronic disease. That’s not all — there may even be some negatives to consuming too much of certain nutrients like folic acid, but more research is needed. Bottom line: Don’t take vitamins for insurance. Understand what you are getting from the supplements you take and why.

This article was written by By Maryann Tomovich Jacobsen, MS, RD and published in WebMd. 

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