Today, there’s a lot of confusion about healthy eating, mostly because of myths and misunderstandings. Many popular beliefs about diets and nutrition can be misleading and might hold you back from reaching your health goals. This article will clear up some of these common nutrition myths, giving you the right information to help you make better and more effective food choices.

1. Starving yourself is the best way to lose weight-

Starving you is not a healthy or sustainable way to lose weight. While you might see some short-term results, it can lead to serious health issues, including nutrient deficiencies, muscle loss, and a slower metabolism. You will start regaining the weight once you start eating normally again. A more beneficial approach involves a balanced diet with nutritious foods, regular exercise, and healthy lifestyle choices.

2. Weighing scale is the best indicator of weight drop-

The weighing scale isn’t the most effective way to track your progress while trying to lose weight. Factors such as muscle gain, water retention, and changes in body composition can all affect your weight. Using the scale can be helpful as one tool among many, but it’s important to consider additional factors like body measurements, how your clothes fit, and even your energy levels and physical performance. These measures can provide a more comprehensive view of your progress on your weight-loss journey.

3. Weight loss pills, meal replacers are quick and easy solutions-

Many weight loss supplements include ingredients that can negatively impact your health, particularly when taken in large doses or for prolonged periods. Some of these ingredients may lead to issues such as high blood pressure, rapid heart rate, liver damage, or digestive problems.  Relying on these products can lead to temporary results rather than sustainable changes in lifestyle and nutrition.

4. Carbs are our enemies, they make us fat. Let’s go “no carb diet”-

Carbohydrates are the main source of energy for your body. Consequently, eliminating them entirely from your diet can result in decreased energy and feelings of fatigue. Numerous carbohydrate-rich foods, including fruits, vegetables, whole grains, and legumes, are loaded with vital vitamins and minerals. Rather than completely avoiding carbs, it’s more beneficial to focus on the quality of the carbohydrates you consume. Choose whole, unprocessed options such as whole grains, fruits, and vegetables, which not only supply energy but also offer fibre and a wide range of nutrients essential for a balanced diet.

5. Skipping meals will result in Weight loss-

Skipping meals can slow your metabolism, which might lead to weight gain or make weight loss more challenging. When you don’t eat regularly, your body may enter a conservation mode, slowing down energy expenditure to preserve resources. This can interfere with your weight loss goals and may increase hunger later, causing you to overeat.

6. Dairy products are fattening-

Many people think dairy products are fattening, so they avoid them for better health. However, they are excellent sources of calcium, protein, and essential vitamins like B12 and D, which support bone and muscle health. While some dairy products can be high in fat and calories, there are many low-fat and nonfat options that are healthy. Instead of cutting out dairy completely, it’s better to watch your portion sizes and choose healthier options.

7. If a food is fat-free, it must be healthy-

Many low-fat or no-fat foods contain added sugars, starches, or salt to compensate for the reduced fat content. These “light” options can sometimes have the same amount of calories, or even more, than the full-fat versions.

8. Honey, Jaggery or artificial sweeteners are healthier than sugar-

Honey and jaggery are less refined and more natural than white sugar, but they all are the same in terms of calories. Studies suggest that routine consumption of artificial sweeteners is linked to increased BMI and cardiometabolic risk.

9. All fats are bad for health-

You don’t need to avoid all fats to improve your health. Healthy fats are essential for your body, providing essential nutrients and supporting functions like hormone production and nutrient absorption. Instead of cutting out fats completely, focus on incorporating healthy options such as avocados, nuts, seeds, and olive oil into your diet. These fats can help contribute to overall well-being when consumed in moderation as part of a balanced eating plan.

10. You need to leave your favourite foods-

You don’t have to eliminate all your favourite foods while trying to lose weight. Including small portions of high-calorie treats can fit into your weight-loss plan. Just be mindful of your total calorie intake.

In summary, knowing the truth about nutrition myths is important for living a healthy life. Healthy eating isn’t about strict diets or quick fixes; it’s about finding balance and moderation. By focusing on nutritious foods and still allowing yourself a treat now and then, you can enjoy your meals while supporting your overall health.

Diabetes is a condition where the body has trouble managing blood sugar (glucose) levels. There are three main types of diabetes: Type 1, Type 2, and gestational diabetes (which occurs during pregnancy). Each type can cause different symptoms, but some are common to all. Recognizing these symptoms early can help prevent serious health problems. Here are the key signs of diabetes:

Frequent Urination

One of the most common symptoms of diabetes is needing to urinate often. High blood sugar levels make your kidneys work harder to get rid of the extra glucose. This can lead to more trips to the bathroom, especially at night.

Feeling Thirsty All the Time

Because you’re losing more fluids through frequent urination, you may feel thirsty all the time. Even if you drink a lot of water, this thirst can continue. This is often one of the earliest signs of diabetes.

Unexplained Weight Loss

If you’re losing weight without trying, it could be a symptom of diabetes, especially Type 1 diabetes. In this condition, the body can’t use glucose for energy, so it starts burning fat and muscle instead. This leads to weight loss, even if you are eating normally.

Constant Hunger

Diabetes can make you feel hungry more often, even after you’ve eaten. This happens because your body is not able to properly use the glucose from your food for energy, so it keeps sending signals that you need more food.

Fatigue or Tiredness

Feeling tired all the time is another common sign of diabetes. Your body isn’t getting the energy it needs from glucose, which leaves you feeling drained, even if you’re resting or sleeping well.

Blurry Vision

High blood sugar can affect your eyesight, causing blurry vision. This happens when glucose levels cause swelling in the lenses of your eyes. If left untreated, this can lead to more serious eye problems.

Slow Healing of Wounds

If you notice that cuts, bruises, or infections are taking longer to heal than usual, it could be a sign of diabetes. High blood sugar can slow down blood circulation and weaken your immune system, making it harder for your body to heal.

Frequent Infections

People with diabetes are more prone to infections, such as skin infections, urinary tract infections, and yeast infections. High blood sugar creates an environment where bacteria and fungi can grow more easily, making it harder for your body to fight them off.

Tingling or Numbness

Tingling, numbness, or a burning sensation in your hands or feet can be a sign of diabetic nerve damage. This is called diabetic neuropathy and is more common in Type 2 diabetes. It occurs when high blood sugar damages the nerves over time.

Symptoms Specific to Type 1 Diabetes

For those with Type 1 diabetes, symptoms often appear suddenly and can be severe. In addition to the above, they may experience:

• Rapid weight loss
• Diabetic ketoacidosis (DKA), which causes nausea, vomiting, fruity-smelling breath, and confusion. DKA is a medical emergency and requires immediate attention.

Symptoms Specific to Type 2 Diabetes

Symptoms of Type 2 diabetes tend to appear slowly and may be harder to notice. One unique symptom of Type 2 diabetes is the appearance of dark patches of skin, often in areas like the neck or armpits. This is called acanthosis nigricans and can be an early warning sign.

Gestational Diabetes

Gestational diabetes occurs during pregnancy and often does not have noticeable symptoms. It is usually diagnosed through routine blood sugar tests during prenatal checkups.

Conclusion

Diabetes can cause a wide range of symptoms, from frequent urination to unexplained weight loss and fatigue. Early detection and treatment are key to managing diabetes effectively and avoiding serious health problems. If you notice any of these symptoms, it’s important to speak with a healthcare provider for proper testing and advice.