UCLA Broadcast Studio
As a nutritional epidemiologist devoted to prevention, Karin Michels has spent much of her career studying how health can be optimized through a proper diet.
People think it all comes down to their genes, but there is so much we can control by not smoking or being overweight, eating right and exercising at least moderately, says Michels, professor and chair of theepidemiology department in the UCLA Fielding School of Public Health.
What constitutes healthy eating? Michels, who frequently gives public talks on the topic, has found there are many widely held misconceptions that lead to misguided dietary decisions.
Based on the feedback she receives from her public talks, Michels believes many physicians fail to adequately counsel their patients on proper nutrition. Public health has an opportunity and an obligation to educate people about how to optimize their diet, she says. Many of the risk factors for disease people cant control, but the diet is something we can change. We all eat, and what we eat involves choices. We need to make sure people understand which choices are best for their health.
Below are some of the most common myths she seeks to dispel.
Myth: Cut the carbs
On the low-carbohydrate diet, which has gained popularity in recent years, Michels advice: Dont change the proportion of carbs you consume, but instead lower the refined carbohydrates and sugars while upping the intake of whole grain (not to be confused with multigrain, which usually means more than one type of refined flour).Quinoa, oats, rice and pasta are good sources of carbs as long as theyre made of whole grains, she says. And there is no good reason to avoid gluten unless youre intolerant by doing so, youre missing out on important nutrients and fiber that come from grain.
Myth: A low-fat diet is optimal
Many believe limiting fat consumption is good for the heart. In fact, Michels says, the average American diet includes about a third of calories from fat, and it should stay that way. What we do want to modify is the type of fat we consume, she explains. That means steering toward unsaturated fats and away from saturated and trans fats. Its the unsaturated fats including those found in olive and canola oilsand in foods such as fish, nuts and avocados that raise the bodys HDL (good) cholesterol, while the saturated fats from animal and dairy products and the artificial trans fats found in margarines, cookies and many things crispy will bump up the LDL (bad) cholesterol. (A word of caution: Coconut oil, which many assume to be healthy, is laden with saturated fat.)
UCLA
Karin Michels
Myth: We should eat like our ancestors
The Paleo diet goes in another direction advocating that we follow the path of our hunter-gatherer ancestors in eating lots of energy-dense red meats, while excluding grains. We are nothing like our ancestors instead of running around all day, most of us sit in front of our computers, Michels says. Rather than following any of the aforementioned dietary trends, she adds, the best approach is a balanced diet that limits or avoids red and processed meats, which were classified as carcinogens in 2015 by the World Health Organizations International Agency for Research on Cancer.
Myth: Red meat is a good source of iron
Michels often hears the argument that red meat is important to avoid an iron deficiency. What many dont realize, she says, is that the iron from red meat is very different from the iron that comes from vegetable sources, legumes and whole grains.
The red-meat iron actually promotes cardiovascular disease, Michels explains. The plant iron found in beans and green leafy vegetables is much healthier. Unfortunately, it is more difficult to absorb, so we need to consume more of it or help absorption by consuming vitamin C-rich foods at the same time.
Myth: A well-balanced diet provides all essential nutrients
Michels is frequently asked about the value of supplements. The only one she strongly recommends is vitamin D. Two-thirds of the U.S. population especially those living in colder climates is vitamin D-deficient, and many dont realize it, she says. While certain foods contain the nutrient, its nearly impossible to get enough from the diet and when we use sunscreen to protect ourselves against skin cancer, were also blocking the best source of vitamin D production in the body. The easiest way out of the dilemma is to take vitamin D supplements.
Myth: Alcohol should be avoided
Some assume that alcohol is unhealthy, but the verdict is actually mixed. Alcohol cleans out your coronary arteries, so if you have a strong family history of coronary artery disease, it may help you, Michels says. On the other hand, you have to balance that against the fact that alcohol increases the risk of many cancers. For most people, we recommend limiting alcohol consumption to one beverage a day.
Myth: Coffee is unhealthy
Coffee, too, gets a bad rap, but Michels says it lowers the risk of many common diseases, including diabetes, colorectal cancer and aggressive prostate cancer subtypes.
Myth: Its advisable to load up on calcium
Calcium is often promoted to strengthen the bones, but Michels says most people get plenty in a balanced diet, and vitamin D warrants more focus for bone health. The two subgroups with an increased calcium need are children and postmenopausal women, the latter as a protection against osteoporosis. But even for that population, Michels says, the increase can come from a dietary uptick in calcium-containing foods or small doses of supplements; too much may raise the risk of coronary artery disease.
Myth: Milk does the body good
Milk is widely assumed to be healthy, but Michels says its not at least not the type that comes from cows (plant alternatives such as almond and soy milk are better). Cows milk is not designed for humans its composition is completely different from that of human mothers milk, Michels says. Part of the problem, she explains, is that in the interest of efficiency, cows are artificially inseminated to remain in a constant state of simultaneous pregnancy and lactation. That means significant doses of the pregnancy hormones estrogen and progesterone make their way into milk products sold to consumers, which raises the risk for several cancers.
This story appears in the UCLA Public Health Magazines spring/summer 2017 issue.
See the rest here:
Separating food facts from fiction - UCLA Newsroom
- Dietary Supplements - Food and Drug Administration [Last Updated On: December 8th, 2016] [Originally Added On: December 8th, 2016]
- Center for Food Safety and Applied Nutrition [Last Updated On: December 8th, 2016] [Originally Added On: December 8th, 2016]
- Easy Cooked Dog Food Recipe - Homemade Dog Food [Last Updated On: December 30th, 2016] [Originally Added On: December 30th, 2016]
- Supplements - iHerb.com [Last Updated On: January 19th, 2017] [Originally Added On: January 19th, 2017]
- Herbal supplements' illegal ingredients pose health risk, experts warn - The Guardian [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- More People Are Getting Suspicious About Their Supplementsand for Good Reason - NewBeauty Magazine (blog) [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Taiwan fungus provides anti-skin cancer supplement potential, researchers report - NutraIngredients.com [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Vitamin What? This Food-Based Supplement Line Might Be the Nutritional Antidote You're Looking For - MarieClaire.com [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Despite AAP warning, health food stores endorsed sports supplements for teens - Healio [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Jellyfish Memory Supplement Prevagen Is a Hoax, FTC Says - NBCNews.com [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Experts reveal hidden dangers behind supplements - Science Daily [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- Top dentist claims sugary foods and supplements bad for nursing home patients' teeth - Irish Mirror [Last Updated On: February 7th, 2017] [Originally Added On: February 7th, 2017]
- A Supplement Company Sued Over Research It Didn't Like And Lost - Consumerist [Last Updated On: February 11th, 2017] [Originally Added On: February 11th, 2017]
- Borderline products: Marketing food supplements in the UK following the glucosamine case - JD Supra (press release) [Last Updated On: February 11th, 2017] [Originally Added On: February 11th, 2017]
- Consumers at risk from drug ingredients in herbal food supplements - The Pharmaceutical Journal [Last Updated On: February 11th, 2017] [Originally Added On: February 11th, 2017]
- Lawmakers propose cutting state food benefit program - New Mexico Political Report [Last Updated On: February 13th, 2017] [Originally Added On: February 13th, 2017]
- Dietary supplement could improve heart health - Medical Xpress [Last Updated On: February 14th, 2017] [Originally Added On: February 14th, 2017]
- Lafayette business accused of selling misbranded dietary ... - The Daily Advertiser [Last Updated On: February 17th, 2017] [Originally Added On: February 17th, 2017]
- Inside The Ultimate Fighter: Talent, check. Alcohol, check. Food ...? - Bloody Elbow [Last Updated On: February 22nd, 2017] [Originally Added On: February 22nd, 2017]
- ISU student-founded company offers unique nutritional supplements - Iowa State Daily [Last Updated On: February 22nd, 2017] [Originally Added On: February 22nd, 2017]
- Artefact - bespoke food supplements created by doctors and ... - PR Web (press release) [Last Updated On: February 24th, 2017] [Originally Added On: February 24th, 2017]
- Vitamins have unique job within the body - The Oshkosh Northwestern [Last Updated On: February 24th, 2017] [Originally Added On: February 24th, 2017]
- Safely Navigating the Supplement World - USA Hockey [Last Updated On: February 24th, 2017] [Originally Added On: February 24th, 2017]
- Ora Organic on 'Shark Tank': A Look Inside the Plant-Based Supplements - Heavy.com [Last Updated On: February 25th, 2017] [Originally Added On: February 25th, 2017]
- Masquelier's Grape Seed Extract as a Supplement for Vascular Health - Medical News Bulletin [Last Updated On: February 25th, 2017] [Originally Added On: February 25th, 2017]
- Gut bacteria determines the beneficial impacts of soy food on heart health - Pittsburgh Post-Gazette [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- Cranberry Supplements: Not Bitter, Better - WholeFoods Magazine [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- Stop Taking These 10 Vitamins and Supplements and Eat These Foods Instead - The Daily Meal [Last Updated On: February 28th, 2017] [Originally Added On: February 28th, 2017]
- What your family needs to know about IV vitamins - Deseret News [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- Supplement Pitfalls Revealed by Experts - Anti Aging News [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- CRN and ACI Partner for Dietary Supplements Conference - WholeFoods Magazine [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- Food supplements - Food Safety - European Commission [Last Updated On: March 1st, 2017] [Originally Added On: March 1st, 2017]
- Stop Taking These 10 Vitamins and Supplements and Eat These Foods Instead - Huffington Post [Last Updated On: March 2nd, 2017] [Originally Added On: March 2nd, 2017]
- 'Amphetamine-like substance' in supplements among 2016 food alerts - Irish Times [Last Updated On: March 2nd, 2017] [Originally Added On: March 2nd, 2017]
- Amazon's private label Elements expands for first time in years with invite-only vitamins and supplements - TechCrunch [Last Updated On: March 3rd, 2017] [Originally Added On: March 3rd, 2017]
- Dog show win for Rumor is a win for food supplement company - Channel3000.com - WISC-TV3 [Last Updated On: March 3rd, 2017] [Originally Added On: March 3rd, 2017]
- Dog show win is a win for food supplement company - WSAW [Last Updated On: March 4th, 2017] [Originally Added On: March 4th, 2017]
- Supplemental living - Star2.com [Last Updated On: March 6th, 2017] [Originally Added On: March 6th, 2017]
- Real or Synthetic: The Truth Behind Whole-Food Supplements [Last Updated On: March 6th, 2017] [Originally Added On: March 6th, 2017]
- Amazon Launches Amazon Elements Supplements | Whole Foods ... - WholeFoods Magazine [Last Updated On: March 8th, 2017] [Originally Added On: March 8th, 2017]
- Supplements and prescriptions: a risky combination - KOLO [Last Updated On: March 8th, 2017] [Originally Added On: March 8th, 2017]
- A&H recalls several dietary supplements - KLTV.com - Tyler ... - KLTV [Last Updated On: March 9th, 2017] [Originally Added On: March 9th, 2017]
- Insurer denying Pasco teen with life-threatening food allergy - WTSP.com [Last Updated On: March 9th, 2017] [Originally Added On: March 9th, 2017]
- Sports, doping and supplements: Where do authorities, clubs and leagues stand? - NutraIngredients.com [Last Updated On: March 9th, 2017] [Originally Added On: March 9th, 2017]
- Kale is coming for everything you eat and then you - MarketWatch [Last Updated On: March 11th, 2017] [Originally Added On: March 11th, 2017]
- Know your supplements unregistered brands flood markets - DAWN.com [Last Updated On: March 12th, 2017] [Originally Added On: March 12th, 2017]
- How a Sports Dietitian Recommends Dietary Supplements - Nutritional Outlook [Last Updated On: April 8th, 2017] [Originally Added On: April 8th, 2017]
- WWE News: Jinder Mahal talks about fast food, supplements and accusations of PED use - Sportskeeda [Last Updated On: June 6th, 2017] [Originally Added On: June 6th, 2017]
- Nutrigenetics, Weight Management, and Dietary Supplements - Nutritional Outlook [Last Updated On: June 6th, 2017] [Originally Added On: June 6th, 2017]
- FDA Budget Cuts and Increased User Fees Are Bad for America - Morning Consult [Last Updated On: June 7th, 2017] [Originally Added On: June 7th, 2017]
- All of those antioxidant supplements are a huge con - INSIDER [Last Updated On: June 7th, 2017] [Originally Added On: June 7th, 2017]
- Everything You Need to Know About Eating Activated Charcoal - Eater [Last Updated On: June 7th, 2017] [Originally Added On: June 7th, 2017]
- Botanical Supplements Market to Reach US$ 69 Bn by 2025 - Persistence Market Research - PR Newswire (press release) [Last Updated On: June 8th, 2017] [Originally Added On: June 8th, 2017]
- Placenta Pills: Growing trend among new moms - WTSP 10 News [Last Updated On: June 8th, 2017] [Originally Added On: June 8th, 2017]
- Nutrients in Food Supplements: the European Court of Justice Rules on Boundaries of National Legislation Imposing ... - Lexology (registration) [Last Updated On: June 8th, 2017] [Originally Added On: June 8th, 2017]
- Probiotics Conferences | Europe | Asia | USA | Middle East ... [Last Updated On: June 8th, 2017] [Originally Added On: June 8th, 2017]
- 'I quit protein supplements for six weeks and put on muscle' - BBC News [Last Updated On: June 13th, 2017] [Originally Added On: June 13th, 2017]
- GUEST COLUMN: Should you take dietary supplements? - Wicked Local Easton [Last Updated On: June 13th, 2017] [Originally Added On: June 13th, 2017]
- UNPA launches PCQI training for dietary supplement companies - NutraIngredients-usa.com [Last Updated On: June 14th, 2017] [Originally Added On: June 14th, 2017]
- Vitamin Labels Are Wrong and Will Be for Years! - HuffPost [Last Updated On: June 16th, 2017] [Originally Added On: June 16th, 2017]
- Clarifying FDA and FTC Roles Could Strengthen Oversight and Enhance Consumer Awareness - Government Accountability Office [Last Updated On: June 17th, 2017] [Originally Added On: June 17th, 2017]
- Nutraceuticals could be about to become more expensive in India under GST drive - FoodNavigator-Asia.com [Last Updated On: June 20th, 2017] [Originally Added On: June 20th, 2017]
- Backpack meal supplements - Arkansas News [Last Updated On: June 20th, 2017] [Originally Added On: June 20th, 2017]
- Ghana news: Centre of Awareness clears air about food supplement ... - Graphic Online [Last Updated On: June 20th, 2017] [Originally Added On: June 20th, 2017]
- Backpack meal supplements - Newport Independent [Last Updated On: June 20th, 2017] [Originally Added On: June 20th, 2017]
- 'Normal' bowel movements vary from person to person - Reno Gazette Journal [Last Updated On: June 20th, 2017] [Originally Added On: June 20th, 2017]
- FDA urges caution about bodybuilding supplements - CT Post [Last Updated On: June 20th, 2017] [Originally Added On: June 20th, 2017]
- North America Dietary Supplements Market is expected to reach USD 68.22 billion by 2025 - PR Newswire (press release) [Last Updated On: June 21st, 2017] [Originally Added On: June 21st, 2017]
- Your vitamin D tests and supplements are probably a waste of money - Vox [Last Updated On: June 21st, 2017] [Originally Added On: June 21st, 2017]
- Alibaba Says Chinese Consumers Are Obsessed With Sneakers and Supplements - TheStreet.com [Last Updated On: June 21st, 2017] [Originally Added On: June 21st, 2017]
- North America Dietary Supplements Market 2014-2017 & 2025 - Market is Expected to Reach USD 68.22 Billion ... - PR Newswire (press release) [Last Updated On: June 22nd, 2017] [Originally Added On: June 22nd, 2017]
- Banned drugs in food supplement major challenge: FSSAI - The Statesman [Last Updated On: June 22nd, 2017] [Originally Added On: June 22nd, 2017]
- Scammers selling fake cures for Parkinson's and Alzheimer's are getting away with it - The Verge [Last Updated On: June 22nd, 2017] [Originally Added On: June 22nd, 2017]
- A Chinese vitamin MLM cult is replacing healthcare for poor Ugandans - Boing Boing [Last Updated On: June 23rd, 2017] [Originally Added On: June 23rd, 2017]
- Testosterone Wars - The Atlantic [Last Updated On: June 23rd, 2017] [Originally Added On: June 23rd, 2017]
- FSSAI committed to robust and unambiguous standards for food supplements - Catch News [Last Updated On: June 23rd, 2017] [Originally Added On: June 23rd, 2017]
- Clinical pharmacist Carrie Beth Smith discusses dietary supplements and their role in wellness - Southeast Missourian [Last Updated On: June 26th, 2017] [Originally Added On: June 26th, 2017]
- Protein supplements are considered food - Burlington Times News [Last Updated On: June 26th, 2017] [Originally Added On: June 26th, 2017]
- Supplements & Nutrition Packaging: Food & Pharma Demand for Advanced Packaging on the Rise - Edition Truth [Last Updated On: June 26th, 2017] [Originally Added On: June 26th, 2017]
- Methylsulfonylmethane (MSM) Market Is Expected To Reach Over US$ 10 Bn By 2023, Expanding At A CAGR Of 7 ... - Technorati [Last Updated On: June 26th, 2017] [Originally Added On: June 26th, 2017]