The history of nutrition is full of nonsense.
People have been advised to do all sorts of strange things that defy common sense.
Some of these things are not only useless but potentially harmful.
The worst part … Many of these wrong tips are still being pushed.
Here are the top 5 contenders for the worst diet advice in history.
1. Discard the egg yolks, the most nutritious part of the egg
Eggs are among the most nutritious foods on the planet.
Just think … the nutrients in a whole egg contain all the building blocks needed to convert a single fertilized cell into a whole baby chicken.
There's only one problem … the yolks are also high in cholesterol.
Because egg yolks are high in cholesterol, people believed that they would raise the cholesterol in the blood. For this reason, nutrition professionals in general often recommend that we limit our egg consumption to 2-6 full eggs per week.
However, most of them say that can eat more eggs than that … as long as we make sure throw the yolks.
This is the worst thing you could do, because the yolks contain almost all the nutrients. Whites are mostly just proteins.
Many studies have analyzed the consumption of whole eggs and cholesterol in the blood … in 70% of people, eggs have no effect on cholesterol levels (1).
In the other 30% (called hyper-responders), egg yolks increase HDL (good) cholesterol and convert LDL particles into a large, spongy type … which is not harmful (2, 3, 4 ).
In fact, many studies, some of which included hundreds of thousands of people, analyzed the total consumption of eggs and the risk of heart disease in healthy people and found no association between the two (5, 6, 7).
Also, do not forget that eggs have many amazing benefits.
- They are loaded with high quality proteins, healthy fats, vitamins, minerals and antioxidants … almost all the nutrients your body needs (8).
- They are very high in choline, a nutrient for the brain of which 90% of people do not have enough (9).
- They contain lutein and zeaxanthin, powerful antioxidants that are highly protective for the eyes, reducing the risk of various eye diseases (10, 11, 12).
Eggs are also among the most weight-friendly foods you can eat. Replacing a grain-based breakfast with eggs can increase wholeness and cause you to eat less, which helps you lose weight (13, 14).
To make matters worse, the eggs are cheap, are easily prepared and have an incredible taste.
Really … whole eggs are practically the perfect food of nature. Throwing the yolk is absolute. worst thing you could do
Bottom line: Egg yolks are among the most nutritious foods on the planet. Cholesterol in them does not increase the bad cholesterol in the blood, nor does it increase the risk of heart disease.
2. Everyone should eat a diet low in fat and rich in carbohydrates … even diabetics
The universal advice of eating a low-fat diet was never based on good science.
It was originally based on a few poorly conducted observational studies, animal experiments and wrong policy decisions.
Although there was no evidence that saturated fat caused heart disease at that time (and still is not), some scientists convinced that it was harmful and that a low-fat diet would prevent heart disease.
This has been the official position of governments and leading health organizations around the world for decades. At the same time, rates of obesity and type 2 diabetes have skyrocketed.
Since then … there have been many massive studies on the diet low in fat.
The largest and most expensive diet study in history, The Women's Health Initiative, randomized 48,835 women into groups … one ate a low-fat diet, the other group continued to eat the standard Western diet.
After 7.5-8 years, there was only a difference in weight of 0.4 kg (1 lb!) And there was no reduction in heart disease or cancer (15, 16, 17, 18).
Many other studies have led to the same conclusion … the diet that is still being recommended by the main stream simply does not work (19, 20).
The truth is that the low-fat diet is a miserable failure. Almost every time you face another type of diet in a study, you lose (21, 22).
Even diabetics have been recommended to follow this type of diet … the "raise and lower carbohydrate" strategy that benefits no one but the pharmaceutical companies.
It is a simple biochemical fact that carbohydrates increase blood sugar. This keeps diabetic patients dependent on medications that lower blood sugar (23).
Although low-fat diets may be suitable for healthy people, they are a complete disaster For people with obesity, metabolic syndrome and type 2 diabetes.
In fact, several studies show that low-fat diets can adversely affect some of the key risk factors for metabolic syndrome and heart disease. They can increase triglycerides, lower HDL, and increase small, dense LDL particles (24, 25, 26, 27, 28, 29).
It's time for the mainstream to retire the ridiculous low-fat fashion and apologize for all the terrible damage it has done for decades.
Bottom line: The low-fat diet is a miserable failure. It has failed in all major studies, but is still recommended by governments and nutrition organizations around the world.
3. A calorie is a calorie … The quality of the food is less important
Excessive focus on calories is one of the biggest mistakes in the history of nutrition.
The myth is that what matters most are the caloric values of the food, not the foods from which the calories come.
The truth is… the calories are important, but that does not mean we have to count them or even be aware of them. Humans were the healthiest and thinnest way to know that there were calories.
It is important to realize that different foods have different effects on the hormones and brain centers that control what, when and how much we eat … as well as the amount of calories we burn (30, 31).
Here are two examples of why a calorie is NOT a calorie:
- Protein: Eating a high protein diet can increase your metabolism from 80 to 100 calories per day and significantly reduce your appetite and cravings. Protein calories have a different effect than calories from carbohydrates or fats (32, 33, 34).
- Satiety: Many studies show that different foods have different effects on feelings of fullness. You need many fewer calories to feel full of eggs or boiled potatoes, compared to donuts or ice cream (35).
There are many more examples of foods and macronutrients that have very different effects on hunger and hormones.
The myth that calories are the only thing that matters for weight (and health) is completely wrong.
Bottom line: The idea that calories are more important than the quality of food is a big mistake. Different foods directly affect the hormones and brain centers that control our eating habits.
4. Use polyunsaturated vegetable oils for cooking
We are generally recommended to consume vegetable and seed oils that are rich in polyunsaturated fats.
In some studies, it has been shown that these oils, including soybean, corn, canola, and cottonseed oils, reduce cholesterol levels.
However … if something lowers cholesterol, it does not necessarily mean that it will prevent heart disease itself.
Cholesterol is a risk factor, but it is the difficult endpoints (such as heart attacks and death) that really matter.
Actually, there are several studies that show that, despite reducing cholesterol, these oils can increase The risk of heart disease (36, 37).
In addition, these oils are harmful for several other reasons.
They are loaded with polyunsaturated fats … but most of them are Omega-6.
Humans need to eat Omega-6 and Omega-3 fatty acids in a certain balance, which is currently path off because people are eating a lot of these oils (38).
Eating a diet high in Omega-6 and low in Omega-3 may contribute to inflammation in the body, but inflammation is one of the key drivers of almost all chronic Western diseases (39, 40).
These fatty acids are also incorporated into cell membranes, but polyunsaturated fats can react with oxygen and cause chain reactions of free radicals in cell membranes, which can damage important molecules such as proteins or DNA (41, 42).
Also … what most people do not realize is that because of the way these oils are processed (which involves a high heat and toxic hexane solvent), they are loaded with trans fats.
In fact, a study on canola and soybean oils sold in the US UU Found that 0.56 to 4.2% of the fatty acids in them were trans fats (43)!
Many of the so-called "experts" are actually telling people that Cook with these oils … which is a terrible idea because polyunsaturated fats are sensitive to heat and damage very easily (44).
Bottom line: People have been advised to consume oils that are loaded with omega-6 fatty acids and trans fats. These oils are very harmful, but they are still recommended by many nutrition professionals.
5. Replace natural butter with processed, margarine loaded with trans fat
Conventional nutrition has done many things wrong.
However … the horrible advice of replacing natural butter with processed margarine can be the worst.
Seriously … just look at the list of ingredients for margarine.
These things it's not food, is a combination of chemical products that looks and tastes like food.
Margarine, of course, increases the risk of heart disease compared to butter (45).
The same can be said about vegetable oils … multiple studies show that they contribute to heart disease and kill people (46, 47).
Studies say that these processed fats and oils increase risk of heart disease, so it makes sense that we should avoid them if we do not want to have a heart disease.
It's a no-brainer, right? Well, apparently not … many health organizations still tell us to eat them, even though these studies have been out for many years.