The Diet Myth: Unveiling Common Misconceptions About Nutrition and Weight Loss

Table of Contents

1. Understanding the Diet Myth
2. The Myth of Quick Fixes in Dieting
3. Carbohydrates: Friend or Foe?
4. The Truth About Fad Diets
5. Calorie Counting: Effective or Overrated?
6. Detox Diets: Myth vs. Reality
7. High-Protein Diets: Benefits and Risks
8. Intermittent Fasting: Science or Myth?
9. Emotional Eating: Beyond the Diet Myth
10. Sustainable Eating: Debunking Long-Term Diet Myths
11. Conclusion
12. References

1. Understanding the Diet Myth

The diet myth refers to the widespread misconceptions and false beliefs surrounding dieting, nutrition, and weight loss. These myths often lead individuals astray, causing confusion and frustration in their quest for a healthier lifestyle. Understanding the diet myth is essential because it allows individuals to make informed decisions based on evidence rather than hearsay.

What Constitutes a Diet Myth?

A diet myth can be any belief or claim about food, nutrition, or weight loss that lacks scientific backing or is oversimplified. These myths are perpetuated through media, word-of-mouth, and sometimes even by well-meaning friends or family members.

Common Sources of Diet Myths

• Media Influence: Articles, advertisements, and social media often promote sensationalized diet trends.
• Celebrity Endorsements: Celebrities endorsing certain diets can lend them unwarranted credibility.
• Misinterpretation of Science: Complex nutritional science is often simplified incorrectly, leading to false conclusions.

The Impact of Diet Myths on Public Health

The proliferation of diet myths can have significant implications for public health. Misguided dietary practices can lead to nutritional deficiencies, eating disorders, and other health complications. Moreover, the confusion stemming from conflicting information can result in decreased trust in nutritional guidance and hinder individuals from seeking professional help when needed.

Identifying Reliable Information

To navigate through the maze of diet myths, it’s crucial to identify reliable sources of information. Trusted sources include peer-reviewed scientific journals, reputable health organizations, and qualified healthcare professionals. Critical thinking and skepticism are essential tools in distinguishing fact from fiction in the realm of nutrition.

2. The Myth of Quick Fixes in Dieting

The diet myth that promotes quick fixes, such as crash diets or rapid weight loss supplements, is pervasive in today’s society. These approaches promise immediate results but often lead to long-term health issues and yo-yo dieting.

Why Quick Fixes Fail

Quick fix diets typically focus on short-term weight loss without addressing the underlying behaviors and habits that contribute to weight gain. As a result, individuals often regain the lost weight once the diet is discontinued. The body’s metabolism can also slow down in response to drastic calorie reductions, making sustained weight loss more challenging.

The Psychology Behind Quick Fixes

The allure of quick fixes is often rooted in the desire for immediate gratification. The psychological impact of seeing rapid results can create a false sense of accomplishment, encouraging individuals to abandon sustainable practices in favor of temporary solutions. This cycle can lead to frustration, decreased self-esteem, and a perpetual struggle with weight management.

Health Risks Associated with Quick Fix Diets

• Nutritional Deficiencies: Severely restrictive diets can lead to inadequate intake of essential nutrients.
• Muscle Loss: Rapid weight loss can result in the loss of lean muscle mass, which is detrimental to overall health.
• Metabolic Slowdown: Drastic calorie cuts can decrease metabolic rate, making future weight loss efforts more difficult.
• Psychological Stress: The pressure to adhere to extreme diets can lead to stress, anxiety, and disordered eating patterns.

Long-Term Solutions Over Quick Fixes

Adopting sustainable eating habits and regular physical activity are more effective strategies for maintaining a healthy weight. These methods support overall well-being and prevent the cycle of weight loss and gain. Incorporating balanced nutrition, mindful eating, and consistent exercise fosters a healthier relationship with food and the body.

Case Studies: Quick Fixes vs. Sustainable Approaches

Approach	Short-Term Results	Long-Term Sustainability
Crash Diets	Rapid weight loss	Low; high likelihood of weight regain
Sustainable Eating	Gradual weight loss	High; promotes lasting health benefits

Strategies for Sustainable Weight Loss

• Balanced Diet: Incorporate a variety of food groups to ensure nutrient adequacy.
• Regular Exercise: Engage in both aerobic and strength-training activities.
• Mindful Eating: Pay attention to hunger and fullness cues to prevent overeating.
• Behavioral Changes: Address emotional and psychological factors that contribute to eating habits.

3. Carbohydrates: Friend or Foe?

The diet myth that labels carbohydrates as inherently bad has led many to eliminate or severely restrict this macronutrient. However, not all carbohydrates are created equal, and understanding their role is crucial for a balanced diet.

Types of Carbohydrates

• Simple Carbohydrates: Found in sugary foods and drinks, they are quickly absorbed and can lead to energy spikes.
• Complex Carbohydrates: Found in whole grains, vegetables, and legumes, they provide sustained energy and essential nutrients.
• Fiber: A type of carbohydrate that aids in digestion and promotes satiety.

Benefits of Carbohydrates

Carbohydrates are the body’s primary energy source. They are essential for brain function, physical activity, and overall health. Complex carbohydrates, in particular, offer fiber, vitamins, and minerals that support digestive health and prevent chronic diseases.

The Role of Fiber in Nutrition

Fiber, a subset of carbohydrates, plays a vital role in maintaining digestive health. It helps regulate bowel movements, lowers cholesterol levels, and controls blood sugar levels. Additionally, fiber-rich foods promote a feeling of fullness, aiding in weight management by reducing overall calorie intake.

Debunking Carbohydrate Myths

• All Carbs Cause Weight Gain: Weight gain is a result of excess calorie intake, not carbohydrates alone.
• Low-Carb Diets are Superior: While they can be effective for some, they are not inherently better than balanced diets for everyone.
• Carbs are Not Necessary: Carbohydrates are essential for energy and overall health; eliminating them can lead to deficiencies.

Incorporating Carbohydrates into a Balanced Diet

To benefit from carbohydrates without overconsumption, focus on choosing complex carbohydrates and fiber-rich foods. Incorporate whole grains, vegetables, fruits, and legumes into meals to ensure a steady energy supply and nutrient intake. Balancing carbohydrate intake with proteins and healthy fats supports overall health and satiety.

Practical Tips for Managing Carbohydrate Intake

• Choose Whole Grains: Opt for brown rice, quinoa, and whole wheat products over refined grains.
• Include Vegetables: Fill half your plate with a variety of colorful vegetables.
• Limit Sugary Snacks: Reduce consumption of sweets, sugary beverages, and processed foods.
• Read Labels: Be mindful of hidden sugars and refined carbohydrates in packaged foods.

4. The Truth About Fad Diets

The diet myth surrounding fad diets often glamorizes unsustainable eating patterns that promise quick results. However, these diets are typically not based on sound nutritional principles and can be harmful in the long run.

Common Characteristics of Fad Diets

• Restrictive: Severely limits certain food groups, making it difficult to adhere to long-term.
• Lack of Scientific Support: Often based on anecdotal evidence rather than rigorous scientific research.
• Promises Rapid Weight Loss: Focuses on short-term results without addressing long-term health.
• One-Size-Fits-All: Ignores individual differences in metabolism, lifestyle, and nutritional needs.

Popular Fad Diets and Their Claims

Diet	Claim	Reality
Keto Diet	Rapid weight loss through extreme carbohydrate restriction.	Can lead to short-term weight loss but may cause nutrient deficiencies and is not sustainable for everyone.
Paleo Diet	Mimics the eating patterns of ancient humans for optimal health.	Excludes entire food groups unnecessarily and lacks scientific evidence for long-term benefits.
Detox Diets	Claims to cleanse the body of toxins and promote weight loss.	The body naturally detoxifies itself; these diets can lead to nutritional deficiencies and metabolic slowdown.

Risks Associated with Fad Diets

Fad diets can lead to a multitude of health issues, including:

• Nutritional Deficiencies: Lack of essential vitamins and minerals.
• Metabolic Imbalances: Disruption of normal metabolic processes.
• Muscle Loss: Inadequate protein intake can lead to loss of lean muscle mass.
• Psychological Stress: Restrictive diets can contribute to anxiety, depression, and disordered eating.
• Yo-Yo Dieting: Repeated cycles of weight loss and gain can harm cardiovascular health and increase the risk of chronic diseases.

Identifying Sustainable Dietary Practices

Unlike fad diets, sustainable dietary practices focus on long-term health and well-being. Key principles include:

• Balance: Incorporating a variety of food groups to ensure nutrient adequacy.
• Moderation: Allowing for occasional indulgences without guilt.
• Flexibility: Adapting dietary habits to fit individual lifestyles and preferences.
• Mindfulness: Being aware of eating habits and making conscious food choices.

Success Stories: From Fad Diets to Sustainable Eating

Many individuals have experienced the pitfalls of fad diets before transitioning to more sustainable eating habits. These success stories highlight the benefits of balanced nutrition, consistent exercise, and a positive relationship with food. By focusing on long-term health rather than quick fixes, individuals can achieve lasting weight management and improved overall well-being.

5. Calorie Counting: Effective or Overrated?

The diet myth that equates calorie counting with successful weight loss oversimplifies the complex nature of metabolism and nutrition. While calorie balance plays a role, it’s not the sole factor in weight management.

The Role of Calories in Weight Loss

Calories represent the energy content of food. Consuming fewer calories than the body expends can lead to weight loss. However, the quality of calories and individual metabolic differences significantly influence outcomes.

Limitations of Calorie Counting

• Doesn’t Account for Nutrient Quality: Focusing solely on calories can lead to poor dietary choices that lack essential nutrients.
• Metabolic Variations: Individual differences in metabolism can affect how calories are processed.
• Sustainability: Constant calorie tracking can be tedious and difficult to maintain long-term.
• Ignoring Hormonal Factors: Hormones like insulin and cortisol play significant roles in weight management, which calorie counting doesn’t address.

When Calorie Counting Can Be Beneficial

While calorie counting has its limitations, it can be a useful tool when combined with other strategies. For individuals who struggle with portion control or need a structured approach to weight loss, tracking calories can provide clarity and accountability.

Alternative Approaches to Weight Management

• Macronutrient Balancing: Focusing on the right proportions of proteins, fats, and carbohydrates.
• Mindful Eating: Paying attention to hunger and fullness cues to prevent overeating.
• Intuitive Eating: Listening to the body’s signals rather than adhering to strict dietary rules.
• Behavioral Therapy: Addressing psychological factors that contribute to eating habits.

Integrating Calorie Counting with Other Strategies

For those who choose to incorporate calorie counting, combining it with other healthy practices can enhance its effectiveness. This includes prioritizing nutrient-dense foods, maintaining regular physical activity, and fostering a positive relationship with food.

Tools and Resources for Calorie Counting

• Mobile Apps: Applications like MyFitnessPal and Lose It! offer easy ways to track daily calorie intake.
• Food Diaries: Keeping a written record of food consumption can increase awareness and accountability.
• Nutrition Labels: Understanding how to read and interpret nutrition information helps in making informed choices.

6. Detox Diets: Myth vs. Reality

The diet myth that detox diets can cleanse the body of toxins is widespread, yet it lacks substantial scientific backing. The human body has its own efficient detoxification systems that do not require special diets.

Understanding Detoxification

The liver, kidneys, and other organs naturally detoxify the body by filtering and eliminating waste products. These organs work continuously to maintain internal balance and remove harmful substances.

Why Detox Diets are Misleading

Detox diets often claim to remove toxins and promote weight loss through restrictive eating, excessive fluid intake, or the use of supplements. However, there is no scientific evidence supporting the need for these diets, as the body already performs detoxification effectively.

Common Detox Diet Practices

• Juice Cleanses: Consuming only fruit and vegetable juices for a set period.
• Fasting: Abstaining from all or certain types of food and drink for a period.
• Herbal Supplements: Using teas, capsules, or tinctures purported to aid in detoxification.
• Elimination Diets: Removing specific food groups to identify allergies or sensitivities.

Risks of Detox Diets

• Nutritional Deficiencies: Restrictive diets can lead to inadequate intake of essential nutrients.
• Metabolic Slowdown: Severe calorie restriction can decrease metabolic rate, making weight loss more difficult.
• Dehydration: Excessive fluid loss through diuretics or laxatives can lead to dehydration and electrolyte imbalances.
• Muscle Loss: Inadequate protein intake during detox can result in loss of lean muscle mass.
• Psychological Impact: The restrictive nature of detox diets can contribute to unhealthy relationships with food.

Debunking Detox Diet Claims

Scientific studies have shown that detox diets do not enhance the body’s natural detoxification processes. The liver and kidneys are fully capable of handling toxin removal without the need for special diets. Moreover, many detox practices lack regulation and can pose health risks.

Supporting the Body’s Natural Detox Systems

Instead of relying on detox diets, individuals can support their body’s natural detoxification processes through healthy lifestyle choices:

• Balanced Nutrition: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins supports overall health.
• Hydration: Drinking adequate water aids in kidney function and waste elimination.
• Regular Exercise: Physical activity promotes circulation and lymphatic flow.
• Adequate Sleep: Ensuring sufficient rest supports bodily functions and recovery.
• Stress Management: Reducing stress through techniques like meditation and yoga can improve overall well-being.

Consulting Healthcare Professionals

Before embarking on any detox regimen, it’s essential to consult with healthcare professionals. They can provide personalized advice and ensure that dietary changes do not negatively impact health.

7. High-Protein Diets: Benefits and Risks

The diet myth that promotes high-protein diets as the key to effortless weight loss overlooks the importance of balance and moderation in nutrition.

Benefits of High-Protein Diets

• Satiety: Protein can increase feelings of fullness, reducing overall calorie intake.
• Muscle Preservation: Helps maintain lean muscle mass during weight loss.
• Metabolic Boost: Protein has a higher thermic effect, aiding in calorie burning.
• Bone Health: Adequate protein intake supports bone density and strength.
• Blood Sugar Regulation: Protein can help stabilize blood sugar levels by slowing carbohydrate absorption.

Risks Associated with High-Protein Diets

Excessive protein intake can strain the kidneys, lead to dehydration, and displace other essential nutrients in the diet. It’s important to balance protein consumption with adequate intake of carbohydrates and fats.

Recommended Protein Intake

The recommended daily allowance (RDA) for protein varies based on age, sex, and activity level. For most adults, the RDA is approximately 0.8 grams of protein per kilogram of body weight. Athletes and individuals engaged in intense physical activity may require more, but excessive intake beyond the body’s needs does not confer additional benefits.

Sources of High-Quality Protein

• Lean Meats: Chicken, turkey, and lean cuts of beef and pork.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood provide protein and omega-3 fatty acids.
• Dairy Products: Greek yogurt, cottage cheese, and milk are excellent sources of protein.
• Plant-Based Proteins: Lentils, chickpeas, tofu, tempeh, and quinoa offer protein for vegetarians and vegans.
• Eggs: A versatile protein source with essential amino acids.

Balancing Protein with Other Macronutrients

For optimal health and weight management, it’s essential to balance protein intake with carbohydrates and healthy fats. This balance ensures adequate energy supply, nutrient diversity, and overall well-being.

Myth-Busting: More Protein Equals More Muscle

While protein is essential for muscle growth and repair, simply increasing protein intake without proper strength training will not lead to significant muscle gain. Muscle development requires a combination of adequate protein, resistance training, and overall calorie intake tailored to individual goals.

Personalizing Protein Intake

Individual protein needs can vary based on factors such as age, gender, activity level, and health status. Consulting with a registered dietitian or nutritionist can help determine the appropriate protein intake for personal health goals.

8. Intermittent Fasting: Science or Myth?

The diet myth that intermittent fasting is a miracle solution for weight loss requires a closer look at the scientific evidence supporting its efficacy and safety.

What is Intermittent Fasting?

Intermittent fasting involves alternating periods of eating and fasting. Common methods include the 16/8 method, 5:2 diet, and eat-stop-eat approach. Unlike traditional diets, intermittent fasting focuses on when to eat rather than what to eat.

Scientific Evidence

Studies suggest that intermittent fasting can aid in weight loss by reducing calorie intake and enhancing metabolic health. Benefits may include improved insulin sensitivity, reduced inflammation, and enhanced cellular repair processes. However, results vary, and more research is needed to fully understand the long-term effects.

Potential Benefits of Intermittent Fasting

• Weight Loss: Helps create a calorie deficit by limiting eating windows.
• Improved Metabolic Health: May reduce insulin resistance and lower blood sugar levels.
• Cellular Repair: Fasting periods can trigger autophagy, a process where cells remove damaged components.
• Heart Health: Potential reductions in cholesterol levels and blood pressure.
• Longevity: Some animal studies suggest that intermittent fasting may extend lifespan.

Potential Downsides

• Hunger and Irritability: Extended fasting periods can lead to increased hunger and mood swings.
• Overeating During Eating Windows: Some individuals may compensate by consuming more calories during eating periods.
• Not Suitable for Everyone: Individuals with certain health conditions, such as diabetes, or those who are pregnant should avoid intermittent fasting.
• Disordered Eating Patterns: Can exacerbate unhealthy relationships with food in susceptible individuals.

Who Should Consider Intermittent Fasting?

Intermittent fasting may be suitable for individuals looking to manage their weight, improve metabolic health, or simplify their eating patterns. However, it’s essential to consult with healthcare professionals before starting, especially for those with underlying health conditions or specific nutritional needs.

Implementing Intermittent Fasting Safely

• Start Gradually: Begin with shorter fasting periods and gradually increase as the body adapts.
• Stay Hydrated: Drink plenty of water during fasting periods to prevent dehydration.
• Balanced Meals: Ensure that eating periods include nutrient-dense foods to meet nutritional needs.
• Listen to Your Body: Pay attention to hunger cues and overall well-being, adjusting as necessary.

Common Intermittent Fasting Protocols

Method	Description	Typical Fasting Window
16/8 Method	Fast for 16 hours each day and eat during an 8-hour window.	e.g., 8 PM to 12 PM the next day
5:2 Diet	Eat normally for five days of the week and restrict calories to 500-600 on two non-consecutive days.	Two days per week
Eat-Stop-Eat	Complete a 24-hour fast once or twice a week.	24 hours per fast

Personal Experiences and Testimonials

Many individuals have reported positive experiences with intermittent fasting, citing weight loss, increased energy levels, and improved mental clarity. However, experiences can vary widely, and what works for one person may not work for another. Personalization and flexibility are key to finding a method that aligns with individual lifestyles and goals.

9. Emotional Eating: Beyond the Diet Myth

The diet myth that solely focuses on physical aspects of dieting often overlooks emotional eating, which plays a significant role in weight management and overall health.

Understanding Emotional Eating

Emotional eating involves consuming food in response to emotions rather than hunger. It can lead to overeating and weight gain, especially when using food as a coping mechanism for stress, sadness, or boredom.

Causes of Emotional Eating

• Stress: High stress levels can trigger cravings for comfort foods high in sugar and fat.
• Emotional Trauma: Past trauma or unresolved emotional issues can lead to emotional eating as a form of self-soothing.
• Social Influences: Social gatherings and peer pressure can encourage overeating.
• Habitual Patterns: Long-standing habits of using food to cope with emotions can be difficult to break.

Impact of Emotional Eating on Health

Emotional eating can contribute to various health issues, including:

• Weight Gain: Consistently consuming excess calories leads to weight gain and increased risk of obesity.
• Nutritional Deficiencies: Reliance on unhealthy comfort foods can result in inadequate nutrient intake.
• Psychological Effects: Guilt, shame, and decreased self-esteem can result from habitual overeating.
• Digestive Problems: Overeating can cause digestive discomfort and related health issues.

Strategies to Overcome Emotional Eating

• Mindful Eating: Paying attention to hunger and fullness cues can prevent overeating.
• Stress Management: Techniques such as meditation, exercise, and therapy can reduce emotional triggers.
• Healthy Coping Mechanisms: Finding non-food-related activities to deal with emotions, such as reading, walking, or engaging in hobbies.
• Professional Help: Seeking guidance from psychologists or counselors specializing in eating behaviors can be beneficial.

Developing a Healthy Relationship with Food

Building a positive relationship with food involves recognizing it as a source of nourishment and pleasure, rather than a tool for emotional regulation. This mindset shift encourages balanced eating habits and reduces the reliance on food for emotional comfort.

Creating an Emotional Eating Action Plan

1. Identify Triggers: Recognize the emotions and situations that lead to emotional eating.
2. Set Realistic Goals: Establish achievable objectives for managing emotional eating behaviors.
3. Implement Coping Strategies: Utilize stress-reduction techniques and alternative activities during emotional triggers.
4. Monitor Progress: Keep track of emotional eating episodes and evaluate the effectiveness of strategies.
5. Seek Support: Engage with support groups or professionals to maintain accountability and receive guidance.

Success Stories: Overcoming Emotional Eating

Numerous individuals have successfully managed emotional eating by implementing structured strategies and seeking professional help. These success stories highlight the importance of addressing the psychological aspects of eating and fostering a healthier relationship with food.

10. Sustainable Eating: Debunking Long-Term Diet Myths

The diet myth that promotes restrictive and temporary dietary changes fails to address the importance of sustainable eating habits for long-term health and weight management.

Principles of Sustainable Eating

• Balance: Incorporating a variety of foods to ensure nutrient adequacy.
• Flexibility: Allowing occasional indulgences without guilt.
• Mindfulness: Being aware of eating habits and making conscious food choices.
• Whole Foods Focus: Prioritizing minimally processed, nutrient-dense foods.
• Local and Seasonal: Choosing locally sourced and seasonal produce to support sustainability.

Benefits of Sustainable Eating

Sustainable eating promotes long-term health, prevents nutrient deficiencies, and supports a healthy relationship with food. It reduces the likelihood of weight regain and fosters overall well-being. Additionally, sustainable eating practices can have positive environmental impacts by reducing food waste and supporting eco-friendly farming methods.

Creating a Sustainable Eating Plan

• Variety is Key: Incorporate different food groups to ensure a wide range of nutrients.
• Portion Control: Be mindful of portion sizes to prevent overeating.
• Regular Meals: Establish consistent meal times to regulate hunger and metabolism.
• Hydration: Drink adequate water throughout the day to support bodily functions.
• Listen to Your Body: Pay attention to hunger and fullness signals to guide eating habits.

Overcoming Common Challenges in Sustainable Eating

• Busy Lifestyles: Plan and prepare meals in advance to ensure access to healthy options.
• Social Pressures: Communicate dietary preferences with friends and family to garner support.
• Emotional Triggers: Implement strategies to manage stress and emotions without relying on food.
• Financial Constraints: Opt for budget-friendly nutrient-dense foods like legumes, frozen vegetables, and whole grains.
• Lack of Knowledge: Educate yourself on nutrition and meal planning through reliable sources and professional guidance.

Integrating Sustainable Eating with Physical Activity

Combining sustainable eating with regular physical activity enhances overall health and supports weight management. Physical activity helps burn calories, build muscle, and improve cardiovascular health, complementing the benefits of a balanced diet.

Long-Term Success Strategies

• Set Realistic Goals: Establish achievable objectives to maintain motivation and track progress.
• Stay Consistent: Consistency in eating habits and exercise routines is crucial for long-term success.
• Adapt and Adjust: Be willing to modify your plan as needed to accommodate changes in lifestyle and preferences.
• Celebrate Milestones: Acknowledge and reward yourself for achieving health and wellness goals.

Personalizing Your Sustainable Eating Journey

Every individual’s dietary needs and preferences are unique. Personalizing your sustainable eating plan ensures that it aligns with your lifestyle, cultural practices, and personal tastes. This personalization enhances adherence and fosters a positive relationship with food.

Community and Support Systems

Engaging with community groups, support networks, or nutrition professionals can provide encouragement and accountability. Sharing experiences and challenges with others can enhance motivation and facilitate sustained commitment to healthy eating habits.

Conclusion

The diet myth is a complex web of misconceptions that can hinder individuals from achieving and maintaining a healthy weight. By debunking these myths and embracing evidence-based nutritional practices, individuals can foster a healthier relationship with food and their bodies. Sustainable eating, balanced nutrition, and mindful habits are the cornerstones of long-term health and well-being.

Key Takeaways

• Recognize and challenge prevalent diet myths to make informed dietary choices.
• Prioritize balanced and nutrient-dense foods over restrictive and fad diets.
• Incorporate sustainable eating practices that align with individual lifestyles and preferences.
• Address emotional factors that influence eating behaviors to support holistic health.
• Seek guidance from qualified professionals to navigate the complexities of nutrition and weight management.

Moving Forward with Informed Choices

Empower yourself with knowledge and a critical mindset to navigate the ever-evolving landscape of nutrition and dieting. By focusing on evidence-based practices and personal well-being, you can transcend the limitations of diet myths and achieve lasting health and happiness.

References

• National Center for Biotechnology Information (NCBI)
• World Health Organization (WHO)
• WebMD
• Healthline
• Mayo Clinic
• Harvard T.H. Chan School of Public Health – The Nutrition Source