10 Nutrition Myths | Dr. Zoe Harcombe

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Title: 10 NUTRITION MYTHS
DESCRIPTION:
In this session, Dr. Harcombe will unveil 10 common nutrition myths, providing evidence-based insights that will revolutionize your understanding of food and health.

10 Common Nutrition Myths:
Meat and Saturated Fat Myths
Dairy has more saturated fat than other whole food groups.
All fat-containing foods have a mix of saturated, unsaturated, and polyunsaturated fats.

Red Meat Misconceptions
No Randomized Control Trial (RCT) evidence against red meat; all negative associations lack causation.
Links: https://www.zoeharcombe.com/2018/09/r... https://www.zoeharcombe.com/2019/04/r...

Dietary Fat Fallacy
No concrete evidence from RCTs or association studies supporting the restriction of dietary fat.
Limited studies involving only men with heart disease, and no calls for guideline changes.

Links: PhD https://www.zoeharcombe.com/phd-thesis/
Harcombe et al. Food for Thought: Have We Been Giving the Wrong Dietary Advice? Food and Nutrition Sciences. 2013.
Harcombe et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Heart. 2015.
Harcombe et al. Evidence from prospective cohort studies did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review. Br J Sports Med. 2016.
Harcombe et al. Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis. Open Heart. 2016.
Harcombe et al. Evidence from prospective cohort studies does not support current dietary fat guidelines: A systematic review and meta-analysis. Br J Sports Med. 2016.
Harcombe Z. Dietary fat guidelines have no evidence base: where next for public health nutritional advice? Br J Sports Med. 2016.
Harcombe Z. US dietary guidelines: is saturated fat a nutrient of concern? Br J Sports Med. 2018.

Cholesterol Clarified
Misunderstanding between dietary cholesterol and heart disease; dietary cholesterol doesn't significantly impact blood cholesterol.
Cholesterol is vital for bodily functions and repair.
Discrepancies in the 1956 7-country study.
Research in 2010 indicates an inverse relationship between cholesterol levels and mortality.
Links: https://www.zoeharcombe.com/2010/11/c...

Saturated Fat and Heart Disease
Saturated fat doesn't directly cause heart disease; the level of intake and its impact are inversely related.
Links: https://www.zoeharcombe.com/2015/03/s...

Whole Grains Debunked
Whole grains have nutrient density compared to liver, fish, and other protein sources.
Links: https://www.zoeharcombe.com/2016/06/w..., https://www.zoeharcombe.com/2014/04/h...

Fiber Insights - do you need 25-30g a day?
Fiber is an indigestible polysaccharide; no proven necessity for gut health.
No RCTs supporting the benefits of fiber, but successful RCTs for people with IBS after fiber removal.
Links:    • What about fibre? by Dr Zoe Harcombe PhD |...  

"Eat 5 a Day" Myths
Originated in 1991, no scientific basis or studies supporting this claim.
Links: https://www.zoeharcombe.com/2012/03/f..., https://www.zoeharcombe.com/2014/08/f..., https://www.zoeharcombe.com/2021/03/t...

"Eat Less, Move More" Reality
Eating less can lead to increased consumption later, and less activity; the body compensates.
Links:    • Kettles, Calories & Energy Balance: What w...  

Public Health and Influence
Public health decisions are not always aligned with our best interests; often influenced by companies and financial interests.
Links: Harcombe Z. Designed by the food industry for wealth, not health: the ‘Eatwell Guide’. Br J Sports Med. 2016, https://www.zoeharcombe.com/2016/03/e...

Dietary Advice:
Eat real, nutrient-dense food.
Limit eating to three times a day, avoiding constant grazing.

Let's uncover the truth about nutrition together! 💪🥗