Despite reducing carbohydrate intake and consuming more fruits, why doesn’t the number on the scale drop? Despite sleeping at 2 or 3 AM, you still naturally wake up at 6 or 7 AM. Do you think you are well-rested?
A nutritionist debunks common "nutrition myths" to prevent your efforts for better health from being wasted due to long-standing "misconceptions."
Myth 1: Fruits are whole foods, so is eating them always healthy?
Many families like to serve a large plate of seasonal fruits after meals, and some people skip meals and only eat fruits to lose weight. However, fruits contain a large amount of fructose, a type of simple sugar that accumulates in the liver as triglycerides, eventually leading to a big belly and fatty liver! The nutritionist shares a case of a student who ate 10 guavas daily to lose weight but gained 3 kg in a week. Therefore, it is recommended to eat 1 to 2 servings of fruit per day. "One serving contains 15 grams of sugar, so one large guava has 30 grams of sugar. Eating 10 guavas means consuming 300 grams of sugar, equivalent to twice the sugar in a full-sugar bubble tea!" Do not underestimate the sugar content in fruits.
Sometimes, Even After Sleeping for a Long Time, You Still Feel Tired. (Image/Heho Health)
Myth 2: Diet has nothing to do with sleep, and does waking up early mean you are well-rested?
"My biological clock wakes me up at six in the morning." Is this true?
The nutritionist explains, "This doesn’t mean your body doesn't want to sleep! It could be due to stress and responsibilities. Many patients who adjusted their diet told me, ‘I haven't slept this well in a long time!’"
For those who say, "Even if I try to sleep more, I can’t! I have to get up early to make breakfast for the kids handle household chores and work at night. How can I sleep well?" The nutritionist suggests supplementing with calcium and magnesium, which can be obtained from small fish, black sesame seeds, nuts, and leafy green vegetables.
Many people believe that waking up automatically at 6 or 7 AM, despite going to bed at 2 AM and being unable to fall back asleep, is a symptom of early aging. However, as the nutritionist says, you need to discern whether your body is truly not tired or if your brain is telling you not to feel tired, and learn to listen to your body. Sometimes, you may be too exhausted or stressed to notice your body's need for sleep.
Myth 3: Taking a nap at noon is always good?
It might be a habit from childhood or because you feel sleepy after lunch. We tend to think a nap is necessary at noon, but the nutritionist disagrees. "I think it's because the food you eat at noon spikes your blood sugar levels! If you feel very full and sleepy after eating a bento box, do you think this is normal?"
Taking a Nap Isn't Always the Right Choice. (Image/Heho Health)
"After eating, you shouldn’t feel tired!"
This is a question modern people should reflect on. The nutritionist also mentions that if you start reducing sugar intake, the first noticeable improvement will be your energy levels. Without so many refined carbohydrates, your blood sugar won’t spike, and you won't feel sleepy from digesting it. "No amount of B vitamins or coffee will help!"
However, the nutritionist emphasizes that if you feel genuinely tired, not just from overeating, you should rest appropriately.
After reading the professional debunking of these three myths, do you feel enlightened? Health is a lifelong endeavor. Anyone struggling with their weight or overwhelmed with life should learn to listen to their body!
