Today I wanted to bring you part 2 of my controversial nutrition myth series.
I wanted to dive a little bit deeper into some more niche topics today, concerning egg yolks. salt consumption, breakfast, and red meat.
I hope they will guide you on the right track, and hopefully, make you feel better about some decisions you’ve made in the past.
Myth 1: Egg yolks lead to heart disease
As part of a stereotypical breakfast, we have the classics: a nice glass of milk, maybe some bacon, and of course, eggs.
In my own health and fitness journey, I was eventually pushed onto eggs as many of us are.
You’ve seen the videos: an athlete chugging 8 raw eggs in the morning or a bodybuilder eating a 10-egg omelet.
As a teen, this lit a fire in me (no raw eggs though don’t worry).
Of course, I was warned by my parents and peers not to eat too many eggs, because I would increase my cholesterol levels, which leads to an increased risk of heart disease over time.
So this begs the question.
Does dietary cholesterol increase your cholesterol?
Yes, regularly consuming foods high in cholesterol CAN increase LDL cholesterol (the “bad” cholesterol).
But the numbers are more important.
We want to keep our LDL cholesterol below 100 mg/dL.
Consuming foods high in dietary cholesterol will increase your LDL by roughly 2-5mg/dL, depending on the amount consumed. 2-5% is not much.
If you took a blood test today and again in a week, you may see that increase without changing a thing.
But in the instance of eggs, some of the micronutrients and bioactive compounds in egg yolks could interfere with cholesterol absorption, and many studies have failed to find a cholesterol increase in people who eat eggs.
Eggs are VERY nutrient dense – they have everything required to evolve into an entire chicken.
The truth: Eggs are an excellent source of protein, fats, and other nutrients.
The association with high cholesterol and eggs has been overblown and misinterpreted.
Myth 2: Salt is bad for you
During client consultation calls or chats with friends, I always assess the details of someone’s new fitness journey.
People tell me they’re “making it to the gym, eating protein, loading up on fruits and veggies, and avoiding salt.”
I always ask, “Why no salt?” And I’m always told, “Because salt is unhealthy right?”
Maybe…Excess salt is associated with high blood pressure, kidney disease, and an increased risk of cognitive decline.
But salt is an essential mineral required for life.
No salt means a bad time for you.
My quick pro tip: If you’re an athlete or train intensely, adding some salt to an Intra-workout drink or pre-workout will definitely improve performance by increasing your blood volume.
Concerning health, many times, It’s not necessarily a “too much salt” problem, but more often a “too little potassium” problem.
Potassium and sodium work as opposites in a way.
Sodium draws fluid into the cells, potassium draws fluid out to create a balance.
So complement your sodium intake with high-potassium foods like bananas, potatoes, cruciferous veggies, etc.
The other issue is the source of the sodium.
It’s no secret that in our society we consume a lot of processed food.
Look at a grocery store – everything that isn’t on the perimeter is usually quite processed (and many things on the perimeter are too).
Processed foods tend to have more sodium.
So people who consume more salt tend to choose stereotypically unhealthy, processed foods.
So is it sodium that’s the problem, or the unhealthy, processed foods?
That’s why claims like “x diet is the best thing ever” or “x food is toxic” are difficult to judge because there are always so many confounding variables.
The truth: Salt should be reduced in those with salt-sensitive hypertension.
However, reducing salt intake in unprocessed foods hasn’t shown any real benefit.
If you exercise, salt is important, and most would be better off choosing generally healthier foods than being nitpicky about their salt intake.
Zoom out and look at the big picture.
Myth 3: You shouldn’t skip breakfast
We always hear “Breakfast is the most important meal of the day.”
Did you know that statement was popularized by Kellogg’s to increase sales of their breakfast foods?
The health benefits of regular breakfast consumption have been exaggerated.
Supporters of breakfast often cite observational studies showing that those who skip breakfast tend to have a higher BMI on average.
However, actual research shows that individual preference is the most important factor in nutrition.
Some people naturally compensate for lost breakfast calories throughout the day, while others do not have the same amount of appetite to compensate.
For example, in one study, women who normally missed breakfast were forced to eat it and gained roughly 2 pounds over four weeks.
Because responses vary, forcing oneself into an eating pattern that feels uncomfortable or unsustainable may result in negative consequences.
Another common assumption is that skipping breakfast can result in a slower metabolism.
However, studies on both lean and overweight people have indicated that skipping breakfast does not necessarily lower resting metabolic rate (RMR).
The truth: Consuming breakfast is not a necessity for health or weight loss.
Your breakfast choices should align with your preferences and personal objectives.
It’s key to experiment and determine whether skipping breakfast fits your lifestyle.
But if you do have issues with blood sugar regulation, listen to your doctor as breakfast may be essential for you.
Myth 4: Red meat is bad for you and causes cancer
Many people think that eating red meat can give you cancer.
But it’s not that simple.
Cancer is complicated and not just caused by one thing.
Even healthy foods can sometimes be linked to cancer, but it’s important to look at the studies a bit deeper.
Some forms of red meat do cause cancer, particularly ones that include polyaromatic hydrocarbons (PAHs), which are common in smoked meats.
These can harm your genes, which is why many Japanese and Caribbean cultures have high incidences of gastric cancer – because of smoked meat consumption.
The other studies that have linked red meat (like beef) to cancer include many of the processed forms of meat under one umbrella.
Steak is not the same as salami, sausage, bratwurst, or ham, and it is foolish to lump them together.
The truth: Red meat causing cancer is very nuanced.
The kinds that are cured, smoked, or processed are the ones most likely to lead to deleterious effects.
It’s more important to focus on living healthy overall by eating lots of good foods, staying at a healthy weight, exercising, and not smoking, than worrying too much about how much red meat you eat.
Again, don’t focus on the small minutiae of your diet.
Zoom out, make generally health-conscious choices, exercise, and sleep enough, and you should be golden.
And if you need more help with maximizing a busy schedule, or with proper training and nutrition to build muscle, lose fat, or improve your health markers, fill out the application below and I will reach out when I have spots available!
Best regards
Dr. CP