While it is usually at the very least somewhat based on science, most of TikTok’s dietary advice is pretty half-baked.
Perhaps that’s why the platform’s ‘propaganda I’m not falling for’ trend — by which users share wellness hacks they think are totally bogus — is quickly gaining steam.
For some experts, it may well’t be fast enough.
“Tens of millions of individuals turn to TikTok for health advice, but this could be inadvisable and even dangerous!” Kerry Beeson, a dietary therapist at Prep Kitchen, said.
“Many TikTok trends are peddled by untrained influencers, who should not qualified to supply health advice. Typically they’re sharing concepts which have worked for them, but this doesn’t mean that these strategies are right for everybody.”
From protein paranoia to microwave slander, Beeson shared six nutrition myths you may safely throw within the trash.
Your body can only absorb 30g of protein at one time
This has been the go-to mantra amongst gym bros for quite some time — and it’s false.
“Optimum protein intake at each meal is a hot and much-debated topic, however the 30g absorption myth has been largely discredited,” she said.
“Surely, the body will metabolize any amount of protein that we eat, and we mustn’t forget that protein has a mess of other uses within the body in addition to constructing muscle.”
Indeed, along with making you look jacked, protein also supports hormones, enzymes, skin and organs.
That being said, Beeson notes that “optimum protein intake will vary between individuals, depending on their height, weight, gender, construct, exercise regime and weight goals.”
Dr. Joseph Antoun, CEO of the longevity company L-Nutra, previously told The Post that protein is crucial if you’re young and particularly if you’re older, as muscle loss often accelerates over 60.
But, in the event you’re younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight each day.
The carnivore eating regimen is super healthy
While it’s being touted as a game changer by some influencers and celebrities, it should perhaps come as no surprise that the stylish carnivore eating regimen is getting roasted by experts.
“If we take a look at meat as a food source, it’s definitely wealthy in nutrients: protein, iron and zinc, B vitamins and fats,” she said.
“Nevertheless, it lacks other vitamins and antioxidants, healthier fats, and the fiber needed to support a healthy gut microbiome, which we all know is significant for good health.”
Like many other experts today, she suggests keeping your protein largely plant-based — similar to your ancestors.
“The carnivore eating regimen myth has been born from the idea that ancient peoples ate predominantly meat and fish, but the most recent research suggests that prehistoric man ate 80% plant-based foods,” she said.
“Whilst the evidence to support a solely carnivorous eating regimen in humans is lacking, there’s overwhelming evidence that including quite a lot of these fiber, vitamin and antioxidant-rich plant-based foods in your eating regimen has potential advantages.”
Seed oils are bad for you
Seed oils — that are derived from the seed of a plant, akin to sunflower, canola and sesame — have gotten quite the bad rap today.
Beeson’s take? Don’t imagine every thing you hear.
“Seed oils are objectively quite healthy, in that they’re typically low in saturated fats,” she said.
“Many seed oils contain helpful nutrients like antioxidants, linolenic acid (an important omega-6 fatty acid) and a few contain small amounts of omega-3. We don’t make these fats within the body so we must obtain them from the eating regimen.
“There may be some concern over the ratio of Omega-3 to Omega-6 in these oils, with much higher levels of omega-6 present, potentially connected to inflammation. Nevertheless, there isn’t any strong evidence that top levels of omega-6 are related to disease.”
That being said, since seed oils are already so widespread in what we eat — from processed food to dressing to takeout — she will be able to see the argument for choosing something else within the kitchen.
“Aim to eat a wide range of healthy fats in your eating regimen, avoid eating plenty of processed foods, don’t rely too heavily on seed oils in cooking — try incorporating other oils like coconut and olive oil — and eat loads of omega-3 fatty acids in your eating regimen, from oily fish, flaxseeds, chia seeds or walnuts,” she said.
Peppermint tea is sweet for indigestion
While this may need been grandma’s go-to for tummy aches, Beeson warns it could backfire.
“Peppermint tea has long been a go-to natural treatment for indigestion or heartburn,” she said.
“Whilst it’s an antispasmodic which might help relieve bloating and flatulence, the muscle-relaxing motion of peppermint can actually worsen the symptoms of heartburn by loosening the lower esophageal sphincter. This permits acid to travel back up the esophagus, causing acid reflux disease.”
As an alternative, she recommends taking each day probiotics, or using slippery elm — a natural herbal treatment comprised of the inner bark of the elm tree — to take care of heartburn.
Eating before bed makes you gain weight
In case your schedule makes it difficult to have dinner before the sun goes down, don’t despair.
While “eating before bed can affect your sleep because your digestive system can be hard at work overnight,” on the subject of weight gain, “it shouldn’t make any difference if you eat your each day calories, so long as you burn off as many as you eat every day,” she said.
Actually, she notes that having a protein-rich snack an hour or so before bed can actually provide help to construct muscle overnight — and it may well even aid weight reduction by regulating your blood sugar levels and giving your metabolism a lift.
Generally speaking, nonetheless, “in the event you’re attempting to shed some pounds, it’s best to stick with eating regular meals spaced throughout the day, which help to maintain your blood sugar balanced and help prevent food cravings,” she said.
Microwaves destroy nutrients
No, your science oven shouldn’t be out to get you.
Based on Beeson, the concept the microwave zaps nutrients “is a typical misconception.”
“Nutrients in food are destroyed by heat, whilst water-soluble vitamins could be lost through immersion in water,” she said.
“These aspects are the identical no matter the tactic of heating. Nutrient content may very well be higher in some microwaved foods because of the shorter cooking time and the dearth of requirement to be immersed in boiling water.”
So in the event you’re counting on meal prep to get through the week, don’t take heed to the haters.
“This is definitely an amazing solution to hit your nutrition goals without compromising on time,” she said.
While it is usually at the very least somewhat based on science, most of TikTok’s dietary advice is pretty half-baked.
Perhaps that’s why the platform’s ‘propaganda I’m not falling for’ trend — by which users share wellness hacks they think are totally bogus — is quickly gaining steam.
For some experts, it may well’t be fast enough.
“Tens of millions of individuals turn to TikTok for health advice, but this could be inadvisable and even dangerous!” Kerry Beeson, a dietary therapist at Prep Kitchen, said.
“Many TikTok trends are peddled by untrained influencers, who should not qualified to supply health advice. Typically they’re sharing concepts which have worked for them, but this doesn’t mean that these strategies are right for everybody.”
From protein paranoia to microwave slander, Beeson shared six nutrition myths you may safely throw within the trash.
Your body can only absorb 30g of protein at one time
This has been the go-to mantra amongst gym bros for quite some time — and it’s false.
“Optimum protein intake at each meal is a hot and much-debated topic, however the 30g absorption myth has been largely discredited,” she said.
“Surely, the body will metabolize any amount of protein that we eat, and we mustn’t forget that protein has a mess of other uses within the body in addition to constructing muscle.”
Indeed, along with making you look jacked, protein also supports hormones, enzymes, skin and organs.
That being said, Beeson notes that “optimum protein intake will vary between individuals, depending on their height, weight, gender, construct, exercise regime and weight goals.”
Dr. Joseph Antoun, CEO of the longevity company L-Nutra, previously told The Post that protein is crucial if you’re young and particularly if you’re older, as muscle loss often accelerates over 60.
But, in the event you’re younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight each day.
The carnivore eating regimen is super healthy
While it’s being touted as a game changer by some influencers and celebrities, it should perhaps come as no surprise that the stylish carnivore eating regimen is getting roasted by experts.
“If we take a look at meat as a food source, it’s definitely wealthy in nutrients: protein, iron and zinc, B vitamins and fats,” she said.
“Nevertheless, it lacks other vitamins and antioxidants, healthier fats, and the fiber needed to support a healthy gut microbiome, which we all know is significant for good health.”
Like many other experts today, she suggests keeping your protein largely plant-based — similar to your ancestors.
“The carnivore eating regimen myth has been born from the idea that ancient peoples ate predominantly meat and fish, but the most recent research suggests that prehistoric man ate 80% plant-based foods,” she said.
“Whilst the evidence to support a solely carnivorous eating regimen in humans is lacking, there’s overwhelming evidence that including quite a lot of these fiber, vitamin and antioxidant-rich plant-based foods in your eating regimen has potential advantages.”
Seed oils are bad for you
Seed oils — that are derived from the seed of a plant, akin to sunflower, canola and sesame — have gotten quite the bad rap today.
Beeson’s take? Don’t imagine every thing you hear.
“Seed oils are objectively quite healthy, in that they’re typically low in saturated fats,” she said.
“Many seed oils contain helpful nutrients like antioxidants, linolenic acid (an important omega-6 fatty acid) and a few contain small amounts of omega-3. We don’t make these fats within the body so we must obtain them from the eating regimen.
“There may be some concern over the ratio of Omega-3 to Omega-6 in these oils, with much higher levels of omega-6 present, potentially connected to inflammation. Nevertheless, there isn’t any strong evidence that top levels of omega-6 are related to disease.”
That being said, since seed oils are already so widespread in what we eat — from processed food to dressing to takeout — she will be able to see the argument for choosing something else within the kitchen.
“Aim to eat a wide range of healthy fats in your eating regimen, avoid eating plenty of processed foods, don’t rely too heavily on seed oils in cooking — try incorporating other oils like coconut and olive oil — and eat loads of omega-3 fatty acids in your eating regimen, from oily fish, flaxseeds, chia seeds or walnuts,” she said.
Peppermint tea is sweet for indigestion
While this may need been grandma’s go-to for tummy aches, Beeson warns it could backfire.
“Peppermint tea has long been a go-to natural treatment for indigestion or heartburn,” she said.
“Whilst it’s an antispasmodic which might help relieve bloating and flatulence, the muscle-relaxing motion of peppermint can actually worsen the symptoms of heartburn by loosening the lower esophageal sphincter. This permits acid to travel back up the esophagus, causing acid reflux disease.”
As an alternative, she recommends taking each day probiotics, or using slippery elm — a natural herbal treatment comprised of the inner bark of the elm tree — to take care of heartburn.
Eating before bed makes you gain weight
In case your schedule makes it difficult to have dinner before the sun goes down, don’t despair.
While “eating before bed can affect your sleep because your digestive system can be hard at work overnight,” on the subject of weight gain, “it shouldn’t make any difference if you eat your each day calories, so long as you burn off as many as you eat every day,” she said.
Actually, she notes that having a protein-rich snack an hour or so before bed can actually provide help to construct muscle overnight — and it may well even aid weight reduction by regulating your blood sugar levels and giving your metabolism a lift.
Generally speaking, nonetheless, “in the event you’re attempting to shed some pounds, it’s best to stick with eating regular meals spaced throughout the day, which help to maintain your blood sugar balanced and help prevent food cravings,” she said.
Microwaves destroy nutrients
No, your science oven shouldn’t be out to get you.
Based on Beeson, the concept the microwave zaps nutrients “is a typical misconception.”
“Nutrients in food are destroyed by heat, whilst water-soluble vitamins could be lost through immersion in water,” she said.
“These aspects are the identical no matter the tactic of heating. Nutrient content may very well be higher in some microwaved foods because of the shorter cooking time and the dearth of requirement to be immersed in boiling water.”
So in the event you’re counting on meal prep to get through the week, don’t take heed to the haters.
“This is definitely an amazing solution to hit your nutrition goals without compromising on time,” she said.
