Category: Health

If you’ve ever been to a salon or have skimmed through the shampoo isle of your local grocery store, chances are you’ll find tons of treatments and products for your hair that has been labelled with keratin on it. 

If you’re suffering from dry, brittle, and unmanageable hair, keratin might just be the answer to your worries. Plus, salon treatments and hair products aren’t the only way you can get more keratin – this can be obtained through food as well. In this post, we’ll be presenting 10 common keratin rich foods.

What is Keratin?

Keratin is a structural protein that can be found in our hair, nails, and skin, but it can also be found in our internal organs. It’s the main component of the strong and fibrous strands that make up our hair, skin, and nails, protecting it from easily tearing and scratching. 

Here’s what keratin does for your hair and nails^[1]:

• Protection against environmental damage. As our hair becomes exposed to the sun’s UV rays and the toxic pollution in the air, the microscopic protein strands in our hair will be damaged, resulting in dry and brittle hair. By supplying our hair with more keratin, our hair strands are able to withstand damage and retain its quality.
• It promotes hair growth. Because keratin makes up the majority of our hair strands, it’s also an essential component when it comes to creating new hair. When your body has more keratin, it will become easier for our hair to grow.
• It reduces frizz and smoothens the hair. Each strand of your hair has overlapping outer layers called cuticles. When the hair is damaged, your cuticles become raised, allowing moisture to escape which causes it to appear frizzy and dry. Keratin helps keep your cuticles smooth, preventing moisture from escaping, making your hair appear smooth and shiny.
• It strengthens nails. Aside from your hair, the nails are also made up of keratin layers – around 50 per fingernail and 100 for each toenail. Keratin will provide your nails with the same benefits it does with hair – protecting it from environmental damage as well as retaining moisture. This helps keep your nails strong and elastic, as opposed to brittle and thin nails.

The body actually creates its own keratin. But due to damage caused by environmental factors (UV rays, pollutions, stress, etc.), the keratin in our hair and nails may not be enough to recuperate from what it is exposed to everyday.

Thankfully, keratin isn’t just limited to hair products or treatments that some people may be sensitive to. Keratin can also be sourced from foods that naturally contain keratin or will naturally boost your keratin production.

10 Common Keratin Rich Foods

Here are some examples of foods that you can easily incorporate in your diet to boost your keratin levels. Healthy eating won’t just make your body look good – it will benefit your hair and nails, too!^[2]

1. Eggs

As one of the most common and affordable foods out there, egg makes a great source of proteins that will boost your keratin production. 

Aside from proteins, eggs also contain biotin, a nutrient that is essential in synthesizing keratin. A single egg contains approximately 10mcg of biotin, which is already 33% of your daily recommended intake. Eggs are also rich in folate, a nutrient that is necessary for maintaining healthy hair follicles.

Eggs also contain vitamin B5, which is known to improve the hair’s flexibility, strength, and shine.

2. Onions

The onion is a humble ingredient that is used in nearly every cuisine to add an aromatic flavor to dishes. 

Although it doesn’t have any proteins, onions can boost keratin production by providing the amino acid L-cysteine, which is an essential component of keratin. Additionally, onion also contains folate, a nutrient that is needed to maintain healthy hair follicles. 

3. Salmon

A delicacy enjoyed by many; salmon is one of the best sources of protein out there. It’s also rich in omega-3 fatty acids, a nutrient that is commonly sold as fish oil supplements. This omega-3 fatty acid has been found to promote hair growth, which is perfect for those who are aiming for thicker hair.^[3]

Salmon is also a great source of biotin, which is required for the metabolization process which leads to the creation of keratin. An 85 grams serving of salmon can have approximately 5mcg, or 17% of your daily recommended intake. 

The next time you’re craving for sushi or baked salmon, feel free to eat your heart out for the sake of healthier and fuller hair.

4. Sweet Potato

Sweet potatoes are one of the best sources of carbohydrates out there, as it is rich in antioxidants and nutrients for such a humble vegetable.

One of the main antioxidants found in sweet potatoes are called carotenoids, specifically beta-carotene. These compounds are what gives sweet potatoes their signature vibrant colors that range from orange to purple. These carotenoids are then converted into vitamin A inside our bodies, a vitamin that is essential to the production of keratin. 

The next time you’re craving for potatoes, you can try sweet potatoes instead for their higher carotenoid content. 

5. Sunflower Seeds

These tiny seeds that are commonly enjoyed as a savory snack. As little as they are, sunflower seeds are actually packed with proteins and nutrients. 

One of these nutrients is biotin, a vitamin that is essential to maintaining healthy hair. A 35 grams serving of sunflower seeds contains approximately 2.6 mcg of biotin, which is 9% of the daily recommended intake.

6. Mangoes 

Mangoes are a sweet and refreshing tropical fruit that is also packed with nutrients. 

Mangoes contain provitamin A, which is a term for compounds that are processed into vitamin A once it enters the body. Vitamin A is an essential nutrient that all cells need for growth, and this includes our hair, which is also considered as the fastest growing tissue in the human body.

Aside from boosting hair growth, vitamin A also helps our scalp produce sebum, which is our natural oily secretion that keeps our scalp and hair moisturized.^[5]

For each 165 grams serving, mangoes can provide us with 89 mcg of provitamin A or nearly 10% of our daily recommended intake.

Mangoes also contain other nutrients that can benefit the hair, such as vitamin C and folate.

7. Garlic

Just like onions, garlic is commonly used as an aromatic flavoring for many of our well-loved dishes.

Another of their similarities is that garlic also provides us with compounds that turns into L-cysteine, an essential component of keratin. Although further research is required, some studies have found that garlic extract is able to protect keratinocyte cells from UV damage.^[6]

8. Kale

Kale is a superfood that has seen a surge of popularity among health enthusiasts in recent years. It is truly deserving of the title, as it is one of the most nutrient dense vegetables that exist.

One of the nutrients that kale has is provitamin A. As we have mentioned, vitamin A is essential for both hair growth and maintaining hair quality.

Kale also contains Vitamin C, of which it contains a significant amount per serving. Vitamin C is a powerful antioxidant that is known to protect our cells from UV damage, an environmental factor that can cause dryness and frizz to our hair.^[7]

9. Beef Liver

It’s not really a common delicacy, but beef liver is one of the most potent sources of biotin that exists. Even just 85 grams serving of beef liver will provide you with 31mcg of biotin, which is already 103% of your daily recommended intake!

The same serving can also give you incredibly high amounts of vitamin A at 7960 mcg, which is 884% of your daily recommended intake. It’s also a great source of protein, too!

Aside from that, beef liver is also rich in nutrients that will also benefit your hair, such as vitamin B12, folate, riboflavin, and iron. 

10. Carrots

Carrots are another widely consumed vegetable, which is also commonly associated with improving eye health. 

The same vitamins present in carrots which benefits your eyes will also give you healthier hair. 

Carrots are high in beta carotene, the carotenoids that are also present in sweet potatoes. And just like in sweet potatoes, this carotenoid gives carrots its signature orange color. 

Once beta carotene enters your body, it is processed into vitamin A, which is essential for hair growth. Carrots are also a great source of vitamin C, which offers protective benefits for your hair and nails.

Conclusion

If you’re suffering from dry, brittle, or damaged hair and nails, salon keratin treatments can get very expensive for you. Worse, your body may not react well to the chemicals that are typically part of the treatments and products available for your hair.

Luckily, mother nature continues to provide us with organic remedies for our problems. 

Aside from shampoos, treatments, or conditioners, keratin can also be sourced directly from the food we eat. This is arguably the best way you can get keratin, as these nutritious foods will also provide you with benefits beyond improving your hair and nails. 

With a clean, processed food-free diet, and a healthy lifestyle, your hair is set to look better than it ever did.

References:

[1] Santalesa, V. (2017, March 8) The Benefits of Keratin for Hair and Nails. Retrieved from vineveracosmetics.com/2017/03/08/benefits-keratin-hair-nails/

[2] Link, R. (2020, August 17) 10 Foods That Boost Your Body’s Keratin Levels. Retrieved from https://www.healthline.com/nutrition/keratin-rich-foods

[3] Kang, J. I., Yoon, H. S., Kim, S. M., Park, J. E., Hyun, Y. J., Ko, A., Ahn, Y. S., Koh, Y. S., Hyun, J. W., Yoo, E. S., & Kang, H. K. (2018). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. International journal of molecular sciences, 19(9), 2770. https://doi.org/10.3390/ijms19092770

[4] Renee, J. (2019, August 26) Keratin-Rich Foods. Retrieved from https://www.livestrong.com/article/270792-keratin-rich-foods/

[5] Everts H. B. (2012). Endogenous retinoids in the hair follicle and sebaceous gland. Biochimica et biophysica acta, 1821(1), 222–229. https://doi.org/10.1016/j.bbalip.2011.08.017

[6] Pazyar, N., & Feily, A. (2011). Garlic in dermatology. Dermatology reports, 3(1), e4. https://doi.org/10.4081/dr.2011.e4

[7] Darr, D., Combs, S., Dunston, S., Manning, T., & Pinnell, S. (1992). Topical vitamin C protects porcine skin from ultraviolet radiation‐induced damage. British Journal of Dermatology, 127(3), 247-253.

As much as we all hate to admit it, most of us spend our mornings scrolling through social media before we head off to work. Unfortunately, this isn’t the best way to start your day – studies have shown that prolonged use of social media is linked to several mental health issues: depressive symptoms, low self-esteem, and even internet addiction.^[1] Not exactly the best way to set the tone for your day. 

Mornings get a bad rep because it’s hard to get out of the drowsy feeling of having just woken up. Because of this, people tend to neglect the importance of your morning routine on your entire day. Most of us try to ease this gloomy feeling by turning to our electronics for entertainment. 

But did you know that there are better ways to start your day?

By changing up your morning habits, you will also be improving the quality of the rest of your day. Self-care isn’t just for nighttime routines – a healthy and stress-free morning is what you should always be striving for.

Here are some morning habits that you should adopt to improve your lifestyle. 

1. Always make sure to eat a hearty breakfast.

Breakfast is called the “most important meal of the day” for a reason.

Oversleeping, a hectic schedule, or laziness are just some of the reasons why some people choose to skip breakfast. While this routine works for some, others may not have the same experience – in fact, it can be dangerous as it contributes to metabolic impairment, which increases the risk of obesity and type-2 diabetes.^[2]

After you’ve woken up, you’ve gone almost 12 hours without food. By this time, your glucose stores are low. Think of glucose as the body’s fuel – without it, you’ll feel groggy and fatigued trying to get through your daily tasks. Once your glucose reserves have been depleted, your body will start breaking down fatty acids. But without carbohydrates, this process will only partially oxidize your fatty acids, which actually reduces your energy levels.^[3]

By eating a complete and nutritious breakfast, you’re set to have stable energy levels and improved concentration throughout the day. Here’s a list of foods that should be on your breakfast menu:

• Carbohydrates: Carbohydrates are an important in keeping your energy levels high. When carbs enter your body, it gets broken down into two types of sugars: glucose, which is the energy source of every cell in your body, and fructose, which provides you with short term bursts of energy. Although they often get a bad reputation for being linked to weight gain, it’s all just a matter of choosing the right type of carbohydrate. 

For a healthier diet, choose complex carbohydrates – these are the carbs that come from whole grain/less-processed variants of bread, pasta, and rice. Complex carbs are more filling and provides energy that lasts longer than simple carbohydrates.

• Proteins: Proteins are another must-have for breakfast: there’s a reason why traditional breakfasts around the world are protein heavy. Proteins are filling, and it slows down the production of the “hunger hormone” ghrelin. Proteins also provide energy to your muscles and it helps build new bone and muscle cells. Additionally, proteins will stabilize your blood sugar levels, balancing the effects of carbohydrates.^[4]
• Fiber: Dietary fibers are essential to our digestive and cardiovascular health, so they’re a great addition to breakfast. Fibers will help you feel full longer and it also stabilizes your blood sugar levels. Grains, fruits, vegetables, and legumes are some examples of fiber-rich sources of food.
• Fats: Like carbohydrates, fats have a negative reputation for being associated with weight gain. However, your body actually needs fats to function properly – just not the ones coming from the trans-fat-ridden fast food and processed meats. 

Dietary fats provides your cells with energy and are an important component in cell regeneration. For instance, omega-3 fatty acids – which are mostly found in fish – are highly beneficial to heart and brain health. Your brain is actually made up of fats, so it needs dietary fats to maintain its structure and function. 

Avoid trans fats and saturated fats, which are typically found in burgers, pizza, French fries, cookies, and butter. Instead, aim for mono- and polyunsaturated fats, which can be derived from plant and some animal sources.^[5]

2. Make your bed right after waking up

This may sound very simple and inconsequential, but making your bed in the morning will actually make a huge difference.

By finishing a task first thing in the morning, you’ll immediately feel a sense of accomplishment, which will give you an extra self-esteem boost. No matter how “small” it may be, this feeling of accomplishment will positively impact your day by inspiring you to finish your tasks one by one. 

At the end of the day, you’ll come back to a bed that’s fully made up. A cleaner space will help you feel more at ease with your living area. In fact, studies have shown that people who have tidier bedrooms have better sleep, which is an important factor to your mood in the following day.^[6]

3. Take a cold shower

As much as some people may hate it, taking cold showers are actually great for your health.

Firstly, the quick jolt of coldness will instantly wake you up. It somehow works as a shock therapy that increases alertness, clarity, and energy levels throughout the day. In fact, cold showers have been recommended for people who struggle with depression and anxiety. In one clinical trial, taking a cold shower for at least 2-3 times a week was able to improve symptoms of depression. ^[7] This is because cold showers have the ability to activate endorphins, which is popularly known as the “feel good” hormones. 

Cold showers also result in better blood circulation in the body, because your body will work twice harder to regulate its temperature. This is the same reason why we apply cold compress to wounds and injuries – your body works faster to deliver a fresh and warm supply of blood to counteract the coldness in that specific area, which in turn speeds up recovery. 

4. Practice yoga and meditation

If you have enough spare time in your morning routine, a short meditation or yoga routine will improve your mindfulness throughout the day. 

By devoting time to breathe and letting your thoughts go, it will help decrease your levels of stress and anxiety in the morning. Compare this to starting your morning by checking your emails, social media, or the news, where you’ll immediately be hit by stress and negativity – this short period of peace and quiet will give you a healthy mindset at the start of your day.

Studies have also shown that people who meditate increases the ability to focus, which will also result in higher creativity levels. This will help you perform better at work, as you begin with a clean and healthy mind.^[8]

Even a simple 5 to 10-minute meditation session is enough for you to feel the difference. And the best part about meditation is that you don’t need any equipment to do it. All you need is a quiet and comfortable space where you can meditate uninterrupted. 

5. Disconnect from the internet

Part of giving yourself a great start is to stay away from anything that will distract you from maintaining a positive outlook.

The internet is a place where billions of bytes worth of information is passed around every minute. Simply scrolling through your Instagram feed is a sensory and information overload for your brain, as it processes every picture and video that passes by. Even if its minimal, this additional stress and clutter in your thoughts will greatly affect your mindfulness throughout the day.

Additionally, bad news and negative posts will appear every now and then on your feed, which will definitely kill your concentration as it lingers in your subconscious mind. 

In one study from the University of Nottingham and the National Institute of Education in Singapore, it was found that your willpower is at its peak in the morning. As the day goes by, your self-control levels deplete, which decreases your ability to focus and control impulses. By keeping distractions away early in the morning, you’ll be able to reserve this willpower energy for more important tasks later in the day. ^[9]

6. Let natural light inside your bedroom

If you’re one of those people who love to keep their blinds shut, it’s time to keep them open if you want to improve your mornings.

Through evolution, our body has adapted to the day and night cycle that most of us practice today. Much so that sunlight activates certain hormones which stimulates certain processes in our bodies.

For instance, exposure to sunlight first thing in the morning increases the brain’s secretion of serotonin, the hormone commonly found in antidepressant pills. Serotonin is the hormone which stabilizes our mood levels, and generally boosts pleasant emotions and feelings of well-being. This hormone also helps us calm down and stay focused, which are both important in staying productive. 

In contrary, decreased exposure to sunlight is associated with depressive symptoms. This is why some people have the tendency to feel depressed during winter seasons, which is a thing called Seasonal Affective Disorder.^[10]

By exposing yourself to sunlight in the morning, you’re also telling your body of your waking hours. This stabilizes your circadian rhythm, which is your body’s natural clock that controls the fluctuations in biological processes. This will help you fall asleep faster and have a better quality of sleep, as your circadian rhythm will release the signals that tells your body to sleep at the appropriate time.^[11]

Conclusion

Having a better morning routine is just a matter of self-discipline. As you can see, most of the habits described above will take less than 30 minutes of your day to accomplish.

Old habits may die hard, but by consciously changing your morning routine for the better, you’ll find that a short period of sacrificing your comforts will pay off in the long run. Not only will your mind and body become healthier, but it will also reflect in your work and personal life. 

References

[1] Pantic I. (2014). Online social networking and mental health. Cyberpsychology, behavior and social networking, 17(10), 652–657. https://doi.org/10.1089/cyber.2014.0070

[2] Macmillan, A. (2017, May 22) Here’s What Skipping Breakfast Does to Your Body. Time Magazine. Retrieved from https://time.com/4786181/skipping-breakfast-health-benefits/

[3] Ogata H, Kayaba M, Tanaka Y, et al. Effect of skipping breakfast for 6 days on energy metabolism and diurnal rhythm of blood glucose in young healthy Japanese males. Am J Clin Nutr. 2019;110(1):41-52. doi:10.1093/ajcn/nqy346t

[4] Applegate, L. (2017, April 7). 4 reasons you should eat protein at breakfast. Runner’s World. Retrieved from https://www.runnersworld.com/uk/nutrition/diet/a775700/4-reasons-you-should-eat-protein-at-breakfast/

[5] Dietary Fats. (n.d.) Heart.org. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats

[6] Make Your Bed For Better Sleep. (2020, July 28). SleepFoundation.org. Retrieved from https://www.sleepfoundation.org/bedroom-environment/touch/make-your-bed-better-sleep

[7] Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses, 70(5), 995–1001. doi:10.1016/j.mehy.2007.04.052 

[8] Levy, D. M., Wobbrock, J. O., Kaszniak, A. W., & Ostergren, M. (2011). Initial results from a study of the effects of meditation on multitasking performance. Proceedings of the 2011 Annual Conference Extended Abstracts on Human Factors in Computing Systems – CHI EA ’11. doi:10.1145/1979742.1979862

[9] Why You Should Never Start Your Day With Social Media. (2016). Vulcan Post. Retrieved from vulcanpost.com/602607/social-media-morning-routine-negative/

[10] Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., … & Wehr, T. A. (1984). Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy. Archives of general psychiatry, 41(1), 72-80.[11] Cherry, K. (2020, May 5) How Circadian Rhythms Act as the Body’s Biological Clock. VerywellHealth. Retrieved from https://www.verywellhealth.com/circadian-rhythms-the-bodys-clock-2795928#

Unwarranted or not, we often hear and read advice on how to have a healthier lifestyle. After all, it is part of our nature to seek ways on how to improve the quality of our living. Unfortunately, some of these health tips can be deceptive and just downright harmful to our health. In this post, we will be discussing the 7 popular healthy eating myths.

False health tips have always been rampant in our society. In fact, cigarettes were once touted as healthy and “physician tested” by tobacco companies, even going as far as paying doctors just to say that their brand is healthier than their competitors. This was during the 1930’s, when the link between lung cancer and cigarette smoking had not yet been well-researched.^[1]

Medicine has definitely come a long way, but it seems like urban legends and false health claims continue to persist in everyone’s consciousness.

If you’re looking forward to forming healthier eating habits, here are some common myths that may encounter on the internet, and why they’re actually NOT true.

The 7 Common Healthy Eating Myths

1. FALSE: Carbohydrates are bad for you

Carbohydrates have gained a bad reputation among the weight conscious. It’s become a common belief that carbohydrates make people fat and low-carb diets are often promoted as the key to weight loss. In fact, major food companies have even developed low-carb versions of their products, such as Coca-Cola’s Coke Zero, just to cater to this popular misconception.

It IS true that carbohydrates are bad for you, but only when it is consumed in excessive amounts. This is highly prevalent in Western diets where processed foods and empty carbs (high-calorie foods, i.e., doughnuts, fries, chips, pizza) are regularly consumed.

Carbohydrates are essentially the fuel which gives your body the energy it needs to function properly. Upon consumption, carbohydrates are converted into glucose (sugar), which is our main energy source. When this glucose isn’t used up, it becomes stored in our bodies as fat deposits. This is how people gain weight from carbohydrates: when you eat too much empty carbohydrates while living a sedentary lifestyle, your body will accumulate the unused glucose.

Instead of completely avoiding carbohydrates, knowing the difference between the bad and good carbohydrates will help you control your weight.^[2]

• Refined Carbohydrates are what is known as the bad carbohydrates. These types of carbohydrates have essential nutrients and fibers stripped off as a result of the production process (hence the name “refined”). Because their fiber and macronutrient content is decimated, you will need to consume more servings just to feel satiated. This can make you susceptible to eating more calories than needed in a day. Some examples include white rice, white flour, sodas, breakfast cereals, and white pasta.
• Complex Carbohydrates, on the other hand, are what nutritionists consider the good carbohydrates. Unlike refined carbs, complex carbohydrates contain more fiber and nutrients per serving. Because they’re harder to break down, they’re able to provide a long and steady supply of energy, as compared to refined carbs which enters the bloodstream faster. Their high fiber content will also help you feel full faster, preventing you from overeating calories. Some examples of complex carbohydrates include brown rice, whole wheat pasta, whole wheat bread, sweet potatoes, and corn.

It should also be noted that despite the fact that complex carbs are the healthier option, mindful consumption should also be practiced. 

In conclusion, opt for whole wheat carbohydrates as much as you can while consuming them in moderation to prevent eating over your recommended calorie intake. 

2. FALSE: High-fat foods are bad for you

Much like carbohydrates, fats have always been perceived as the fattening, heart-stopping, and stroke-inducing nutrient that everyone should avoid. The fear has become so widespread that most food products available in the supermarket have either a fat-free disclaimer or a low-fat alternative just to cater for this preference. 

Consuming excess fats will definitely have a negative impact on your cardiovascular system. However, fats are also essential to maintain a healthy body: it’s a major energy source and it helps you absorb nutrients and minerals.^[3]

There are different types of dietary fats: saturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. These fats are not made equal – some are good for you, while some can do a lot of harm to your health.

Trans fats and saturated fats are what are considered the bad fats. Saturated fats can clog your arteries, and these can be found in meat and dairy. Trans fats are the worst kind of fat: these are fats that are solid at room temperature, which is done by adding hydrogen during the production process. Trans fats raise the bad cholesterol levels (LDL) in your bloodstream, increasing inflammation and the likelihood of blood clotting.^[3]

Meanwhile, monounsaturated and polyunsaturated fats are the good fats that can be sourced from plants and in some animals. These fats are liquid at room temperature and can actually improve your cardiovascular health. For instance, Omega-3 fatty acids, a group of polyunsaturated fats, are sold as supplements (fish oil) which has become popular for its health benefits.

3. NOT ALWAYS TRUE: Small but frequent meals are healthier 

Over the years, having smaller and frequent meals is highly recommended for weight loss as it is believed to fix metabolism and regulate blood sugar levels. This is adapted from the concept of ‘thermic effect of food’ – wherein the body burns more calories during the digestion. Although thermic effect of food is real, studies have shown that there is no significant change in calories burned at higher meal frequencies.^[4]

Frequent meals are also believed to speed up metabolism, which stems from the popular belief that extending time between meals can slow down a person’s metabolic rate. However, studies have shown that extending time in between meals does not have a significant effect on metabolism.^[5]

Instead, feel free to eat at regular mealtimes, or whenever your feel hungry, as long as you consume within your daily energy needs. 

4. FALSE: Artificial sweeteners are healthier

Non-nutritive sweeteners are always marketed as the healthier way to satisfy your sweet tooth. It is true that artificial sweeteners can help you reduce added sugars in your diet. However, research has shown that it can cause more harm to your body than good. 

Firstly, artificial sweeteners can give people a false perception of their caloric intake. For instance, a person may believe that it’s okay to eat more burgers because they’re drinking diet coke, which is marketed as a zero-calorie drink. In fact, research has proven that artificial sweeteners are linked to unhealthy eating habits, which results to an imbalanced gut microbiota and increases the chance of developing type-2 diabetes.^[6] 

Artificial sweeteners can also desensitize your taste buds. Compared to regular sugar, artificial sweetener produces a stronger sweet taste in smaller amounts. By overstimulating your taste buds with hyper-intensely sweet sugar substitutes, your taste buds will eventually decrease its tolerance for complex tastes. Consequently, people who often consume artificial sweeteners may seek stronger sweet tastes and will find relatively bland (and healthier) foods like vegetables completely unpalatable.^[7]

Overall, artificial sweeteners aren’t bad when it is used in moderation. However, artificial sweeteners have been proven to promote unhealthy lifestyles as it can mislead people into thinking that they can consume more. In the end, it is all a matter of self-control and mindful eating.

5. FALSE: Low calorie diets are healthier

When someone is trying to lose weight, one of the first things they will do is to reduce their caloric intake. Some people can take this too far and develop an obsession with counting calories, which is terrible for a person’s mental health – this is completely opposite from what you want from a healthy diet!

Restricting your caloric intake is only good for short term weight loss. But as time goes by, long-term calorie restriction can slow down your metabolic rate, alter your hormones, and increase feelings of hunger. This can make your dieting even harder to manage and can often lead to the unhealthy practice of yo-yo dieting.

Additionally, prolonged calorie restrictions may cause fatigue and nutrient deficiencies, which will definitely kill your productivity and cause long term health problems. This can lead to anemia and other health related problems associated with chronic fatigue. ^[8]

Instead, consult a registered dietitian who will accurately determine your body’s caloric needs. This will depend on your height, sex, age, lifestyle, and other variables. This way, you’ll be able to follow a diet that is tailored for what your body actually needs.

6. FALSE: Juice cleanses and detoxes are the key to restarting your diet

In recent years, juice cleanses and detox products have grown increasingly popular, thanks to the promotion of influencers, celebrities, and health enthusiasts. These detox products are marketed as the key to jump starting weight loss, cleansing your colon, and stave off life-threatening diseases – all by drinking a few bottles of (expensive) natural juices within 3-5 days.

There’s no denying that these vegetable and fruit juices are nutritionally dense – after all, they are made from fresh ingredients with little artificial additives. However, not enough research can back up their extravagant health claims. 

Your body doesn’t need a juice cleanse to detoxify, because it already has its built-in detoxification mechanism: your liver, kidneys, and the gastrointestinal (GI) tract. The primary function of these organs is to cleanse your body of toxins and harmful substances that come from the environment.^[9] As long as all three of these organs are working properly, your body is sure to be continuously detoxifying itself. Instead of spending a fortune on detox products, invest in food and supplements that specifically enhance your liver, kidneys, and the GI tract.

Another claim of detox products is that it can help you lose weight quick. However, the initial pounds lost is from your water weight, and not your fats, which is the target of proper weight loss programs. Losing a large amount of your water weight will result to muscle loss, which can lead to long-term consequences.^[9] 

Instead, aim for a diet and exercise that will decrease your fats and increase your muscle mass. With more muscle in your body, your body will burn more calories and it will result in a faster metabolism.

7. FALSE: Gluten is bad for you

Another food myth that has emerged in recent years is the belief that gluten should be avoided at all costs. Unfortunately, this belief was only propelled by celebrity endorsements and anecdotal evidence, which turned into a full-blown gluten-free movement. There is no scientific evidence to support this gluten scare – except If you’re part of the 1% of the population that has celiac disease, there really is no reason to actively avoid gluten.^[10]

Unnecessarily avoiding gluten can cause major nutritional deficiencies. This is because gluten can be found in most common foods, such as bread, pasta, cereals, pizza, and beer. These foods, especially in their whole wheat versions, contain essential vitamins such as folate which is essential for child development. Although gluten-free versions of these food products exist, most of them are not fortified with the vitamins and minerals that naturally come with the regular variants.^[11]

If you suspect that you are sensitive to gluten, consult a doctor first to determine if you have celiac disease. Self-diagnosing yourself of gluten sensitivity can be dangerous to your health as it can cause nutritional deficiencies. 

Conclusion

Mass media is filled with advice on how to lose weight or which diet is the healthiest. Unfortunately, most of this information is not backed by science, and are oftentimes endorsed for profit. 

In this information age, the best course of action is to educate yourself and differentiate between trusted and unreliable sources. 

This is especially crucial for nutrition, as misinformation can easily lead to serious health consequences. So be sure to be vigilant about the healthy eating myths outlined in this post.

And of course, always consult with a doctor or nutritionist, because they are trained to help people with their health concerns based on scientific methods. They can help you by creating a diet plan that is suited for your body and needs. We are all made differently – no diet plan fits everyone.

References 

[1] History. (2019, September 11) When Cigarette Companies Used Doctors to Push Smoking. Retrieved from history.com/news/cigarette-ads-doctors-smoking-endorsement

[2] Harvard Health Publishing. (2015, July). Carbohydrates — Good or Bad for You? Retrieved from https://www.health.harvard.edu/diet-and-weight-loss/carbohydrates–good-or-bad-for-you

[3] Harvard Health Publishing. (n.d.) Are fats so bad? Retrieved from https://www.health.harvard.edu/staying-healthy/are-fats-so-bad

[4] Cameron, J. D., Cyr, M. J., & Doucet, E. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. The British journal of nutrition, 103(8), 1098–1101. https://doi.org/10.1017/S0007114509992984

[5] Munsters, M. J. M., & Saris, W. H. M. (2012). Effects of Meal Frequency on Metabolic Profiles and Substrate Partitioning in Lean Healthy Males. PLoS ONE, 7(6), e38632. doi:10.1371/journal.pone.0038632

[6] Liauchonak, I., Qorri, B., Dawoud, F., Riat, Y., & Szewczuk, M. R. (2019). Non-Nutritive Sweeteners and Their Implications on the Development of Metabolic Syndrome. Nutrients, 11(3), 644. https://doi.org/10.3390/nu11030644

[7] Harvard Health Publishing. (2012, July 16). Artificial sweeteners: sugar-free, but at what cost? Retrieved from https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

[8] Petre, A. (2017, January 30). 5 Ways Restricting Calories Can Be Harmful. Retrieved from https://www.healthline.com/nutrition/calorie-restriction-risks

[9] Nierenberg, C. (2014, November 15). 4 Myths About Juice Cleansing. Retrieved from https://www.livescience.com/48767-juice-cleanse-myths.html

[10] Shmerling, R. (2019, November 8) Ditch the Gluten, Improve Your Health? Retrieved from https://www.health.harvard.edu/staying-healthy/ditch-the-gluten-improve-your-health

[11] Strawbridge, H. (2020, January 29). Going gluten-free just because? Here’s what you need to know. Retrieved from https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916