The Truth Behind 4 Nutrition Myths: Will eating carbs make you fat? Will eating saturated fat give you a heart attack? Does adding salt to your food give you high blood pressure? And is eating protein for meals and snacks bad for your kidneys? Lets go…
Lets jump right into it…
If you consume the wrong types of carbs and more than the body requires, than you’ll add fat —> TRUTH.
Eating potatoes as part of an overall active and healthy lifestyle will make you fat —> MYTH.
Live Lean Tip: Earn Your Carbs. If you’re active, your body will be able to process natural fibrous carbs like potatoes and fruit as glycogen in the muscle and liver cells and be burned for energy without storing as body fat. If you’re not active, and you’re eating processed, sugar rich foods, not only are you spiking and crashing your blood sugar, which leads to increased your cravings, you’re body’s capacity to store carbs as glycogen is also limited. Since your glycogen levels are already full because you’re not burning enough energy throughout the day, any excess sugar spills over and is stored as body fat.
I’ll say it again:
Earn your carbs by exercising.
Blame Ancel Keys and the severely flawed 1970’s “Seven Countries Study”…which actually analyzed 22 countries but they were mysteriously left out.
The study showed Americans ate the most fat and had the highest rate of death from heart disease.
While the Japanese ate the least amount of fat and have the lowest rate of death from heart disease. So this must mean dietary fat causes heart disease? —> MYTH
When all 22 countries were analyzed there was no clear association between the two variables. In fact, Mexico and Finland ate similar amounts of fat, but Finland had 24 times the death rate from heart disease as Mexico. In the 2000s The American Journal of Clinical Nutrition analyzed 21 different fat intake studies from over 350,000 people, and found no association with heart disease! —> TRUTH Excess sugary Carbohydrates Increase LDL cholesterol and Triglycerides, which is the fat in our blood.
People with High Triglycerides and Low HDL Cholesterol have a 6 times greater risk of heart attack.
This occurs when people continue to eat sugary carbs (raising LDL and triglycerides) over saturated fat, which increases HDL cholesterol (the good kind). Thus leading to a worse Triglycerides-to-HDL ratio.
Live Lean Tip: replace sugary refined carbohydrates with natural whole foods like red meat and coconut oil.
Excessive sodium leads to high blood pressure —> TRUTH
Adding sea salts to fresh one ingredient foods will give you high blood pressure —> MYTH
In other words, adding sea salt to one ingredient foods, will not give you high blood pressure.
Live Lean Tip: If you’re cooking your own meals comprised of one ingredient foods from plants and animals, feel free to add a dash of sea salt for flavor.
It’s the people that eat out at fast food and sit down restaurants or eat processed frozen dinners and boxed food that are at risk. Sodium that is already added into processed food is the real threat to high blood pressure. Go take a look at how much sodium is in your frozen pizza, your bread, your crackers, etc. You may be shocked.
Researchers found that consuming more protein increases the amount of blood filtered by your kidneys. —> TRUTH
This increase in the amount of blood filtering caused by protein consumption is harmful for your kidneys. —> MYTH
To my knowledge there hasn’t been any credible and conclusive research showing a meal plan with a high quality protein source with each meal and snack being harmful to your kidneys.
Live Lean Tip: Protein has so many positive benefits for your body, regardless if you’re a world class athlete or an obese individual. Protein’s very thermogenic meaning the body burns a lot of calories just to digest it. Protein’s very satiating meaning it will keep you feeling fuller longer. And protein is critical to building lean muscle and burning fat. More muscle burns more calories. Burning more calories, burns more stored fat.
Here’s a general very simplified calculation…I repeat it’s very general…strive to consume at least 1 gram of protein for every pound of your desired target weight. So if you’re 200 lbs but want to be 175 lbs, eat at least 175 grams of protein. Simply divide that number by the number of meals/snacks you eat in a day and that’s how many grams of protein to strive for each meal/snack. A lot of you will probably need more based on your specific situation so this is just general advice.
If you haven’t joined our Team Live Lean Inner Circle yet, we just added another cooking lesson recipe video showing you how to make quick and delicious high protein, low sugar meals, and we just added October’s “Muscle Shock” 4 week workout plan as well. As a member, you get a new workout program every month and access to all our cooking lesson recipe videos. We hope to see you in the Inner Circle.
– Which of these myths surprises you most?
– Which did you know all along?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.