Although more and more information is becoming available, not all of it is reliable and high quality. So we must pay attention to our sources and be critical.  

Previously, we talked about a few myths like the need to have a certain number of meals to lose weight, if there is a safe dose of alcohol we may recommend as a “moderate” consumption, if our brain needs sugar to function properly, about organic food… Will we surprise you with this second part?

Laura Pérez Naharro – Neolife Nutrition Unit

Debunking myths (Part 2)

1.“A gluten-free diet helps to lose weight or is healthier” 

It is healthier in the case of a person with coeliac disease or with a specific autoimmune/digestive disease where the professional, after studying the case, has recommended the removal of this protein present in some grains.  

Avoiding gluten-containing foods will contribute to fat loss by limiting or stopping the consumption of calorie-dense products with low nutritional value, such as industrial baked goods. But not because they are gluten-free, but because of the nutritional quality of the product itself. It is logical that, if instead of cookies, fruits were to be consumed, results in body composition would be seen in the short-medium term, but simply because of the calorie intake.  

If there is no clinical condition that requires it, the withdrawal of foods that naturally contain gluten does not guarantee better health or better body composition.  

There are many ultra-processed products labeled “gluten-free” where the absence of quality ingredients is conspicuous: bread, cakes, sweets, sauces, dairy desserts, etc. 

Fruits, vegetables, legumes, tubers, buckwheat and oats (when specified on the label) do not contain gluten. Therefore, a varied and healthy diet can be established without the need to include gluten for people who require this change. On the other hand, it is possible to base a nutrient-poor and calorie-dense diet on gluten-free foods. The “gluten-free” label, until recently, had been used in cases where it would not even be necessary because the food does not contain it naturally, and the label is used for marketing purposes. 

2. “Lemon water on an empty stomach helps to lose weight or purifies the body” 

We have specific organs that help purify our body: kidneys, liver, and skin. All harmful substances are eliminated and metabolized by these organs. There are dietary patterns that contribute to a lower toxic load in our body, but there are no specific foods that eliminate toxins.

In the previous Newsletter article on nutritional myths, we specified that there are no foods with slimming powers or that are guilty, per se, of fat gain. It depends on the energy balance. If breakfast is replaced with lemon water, and the rest of the day remains the same as before, weight loss may occur due to a calorie deficit. In the end, the number of calories is being reduced. But simply ingesting this mixture first thing in the morning will not, by any means, guarantee an improvement in body composition.

3. “Red meat is bad for you” 

What do we mean by red meat? Because if we think that frankfurters fall into the same category as beef, well, yes they do. However, the nutritional quality and processing of these products are completely different things. Therefore, their impact on health cannot be the same.  

When research studies are conducted on dietary patterns, the concept of red meat encompasses any of these foods, including sausages (chorizo, salami, frankfurters) and processed meats (ground beef products or “burger meat”).

The consumption of the latter, processed meats or sausages, would not be advisable for the following reasons: 

1. Their nitrite content. When these meats are subjected to high temperatures, they produce nitrosamines, which are carcinogenic compounds. 
2. Their nutritional value. They contain large amounts of salt and low-quality ingredients such as starch, sugar and animal or vegetable fats, in addition to a high calorie count. 

The consumption of fresh and unprocessed meat is one more choice among different protein sources (eggs, fish, cheeses, legumes). They fit perfectly within a dietary pattern in which plant foods predominate: vegetables, fruit, legumes, nuts, and olive oil. It is not a question of abandoning meat consumption, but contemplating other protein sources. Especially legumes. Substituting this food for meat more frequently helps to reduce the environmental impact. 

4. “For weight loss, the skimmed version of dairy is best” 

This is not always the case. Although it is true that, by partially or totally removing the fat content, its calorie intake is reduced, it is also true that this portion of lipids makes you feel fuller. It is therefore preferable, when it comes to consuming milk, to choose the semi-skimmed version as opposed to the skimmed version. The difference in calories is negligible, unless you consume a liter of milk a day. 

On the other hand, within that portion of fat, vitamin D is found naturally, which contributes to a proper absorption of calcium.

5. “We must eat a bit of everything” 

The concept of a balanced diet, as it appears in the (erroneous) nutritional pyramid, recommends the sporadic or infrequent consumption of foods of low nutritional quality. For this reason, it is normalized, even in small quantities, that we should include these foods thinking that they will not have a negative impact on our health, when this is not the case.

Four cookies represent a small amount, but including them on a daily basis displaces more nutritionally interesting foods. A glass of wine is also considered a low amount, but there is no healthy or safe dose. 

The following systematic review and meta-analysis shows the association between the consumption of these types of foods with a worse cardiometabolic profile and a higher risk of cardiovascular disease, cerebrovascular disease, depression, and all-cause mortality (1). Moreover, its consumption is one of the main culprits of the silent epidemic we have seen emerging for several years now: obesity (2). It is not a question of demonizing certain foods, since they have a place in a healthy diet and active life. But this is no reason why they should be included in the recommendations. Nobody would ever think of prescribing smoking on an occasional basis. It is one thing, within an individual context, to agree to some flexibility, and quite another to make recommendations to the general population. Recommending small amounts or frequencies is not a good way to teach healthy habits.  

6. “Drink your juice quickly before you lose the vitamins” 

Although it is always preferable to opt for a whole piece of fruit, this phrase is probably somewhat familiar. We may have heard it when we were children or even said this ourselves at some point. 

Among the main vitamins found in oranges, we find vitamin C, which has an antioxidant function. It is true that it is quite sensitive to light, oxygen, and temperature. However, when we talk about freshly squeezed juice at room temperature, this vitamin can be perfectly preserved for several hours (3). 

7. “A shot of a herbal liqueur is the perfect digestive” 

It is not uncommon to see, after a particularly large Christmas meal, a person or two with some herbal liqueur to “help digest“ all of that excess.

According to science, at the digestive level, what we will achieve is a greater irritation of the stomach and a slower digestive process. Alcohol consumption is one of the main causes of gastritis and stomach cancer, among other types of cancer. 

One remedy to promote digestion is activity. A walk after these meals helps to improve peristaltic bowel movements, which are necessary for the process of digestion. But as far as beverages go, a cup of tea can be our best ally after a large meal. 

8. “Processed foods are bad” 

When we talk about olive oil, no one would think of labeling it as an unhealthy food. And yet, it is a processed product. A processed food is any food that has undergone a modification with respect to its natural state. In other words, a bag of refrigerated salad is already considered processed, since it is not sold as the lettuce that was harvested, but has already been washed, chopped, and packaged in a protective atmosphere to prevent microbial growth and extend shelf life.  

A processed product can have better or worse nutritional quality; the most important thing is to check its list of ingredients, which is where this quality is shown. 

Sardines in olive oil are not the same as a fish substitute. Both are processed, just look at the differences in composition. 

9. “Vegetables are better if they are fresh” 

When we refer to the nutritional profile, it is common to think that fresh vegetables retain their nutrients better.  

To clarify this belief, it is important to keep in mind that nutrient concentration depends on several factors. The ripening process, the time elapsed from harvest to consumption, cooking methods, exposure to light and oxygen, temperature, season of the year… 

We are going to give 3 examples with green beans: 

First example: fresh beans that are harvested, stored, and transported to the point of sale where they are purchased. How long does this process take?  

Second example: canned green beans. They are harvested, subjected to a cleaning process, chopped, boiled, and placed in a sterile container with the addition of salt and antioxidants. Finally, they are sterilized. 

Third example: deep-frozen green beans. Once harvested, they are quickly frozen (they can also be blanched beforehand). 

So if we consider the highest preservation of nutrients: frozen > canned > fresh. 

However, it is in the cooking process that the greater or lesser loss will be determined.  

10. “Brown sugar is better than white sugar” 

We know that white sugar is refined, but what about brown sugar? 

Both are extracted from sugar cane or sugar beet. To obtain it, the plants are cut into pieces; then, their juice is extracted (which has a sweet taste, since its composition is practically sucrose) and is subjected to heating. The water evaporates and the sucrose crystallizes. However, not all of it crystallizes. A small part caramelizes in the form of syrup, acquiring that dark tone. This is known as molasses. 

Once at this point, the following may occur:  

1. The white crystals (sucrose) are separated from the molasses. On one side, there are white sucrose crystals, on the other side, a brown syrup (molasses). 
2. Part of the molasses remains with the crystals. The color is brown. 

Whole cane sugar or whole brown sugar is the sugar that retains the molasses part (point 2). While non-whole or refined brown sugar is obtained by separating the crystals and then adding part of the molasses. This can be proven because when dissolved in water, it loses its color. 

Nutritional differences? None. To see a significant difference in mineral or vitamin content, sugar must be consumed in large quantities. If we want to benefit from a varied and high intake of vitamins and minerals, there is nothing better than following a dietary pattern rich in fruit and vegetables. 

Nutrition is not black and white. It has nuances and contexts. It seems that the more radical a recommendation is, the more evidence supports it or the more effective it will be. 

It is difficult to classify foods as good and bad, as it will always depend on the context. On many occasions, certain recommendations are generalized or, on the contrary, followed to the extreme. 

Another reason why so many myths exist is due to the misinterpretation of certain studies. As we have already mentioned, not all red meat should be considered the same, since a frankfurter is not the same as a piece of beef tenderloin.
However, when observational studies are carried out to establish certain associations with respect to diet and health condition, in the consumption frequency questionnaires, sausage, salami, chorizo, and veal appear as “red meat”. It is therefore very difficult to establish causal relationships. 

Finally, the more miracle diets or recommendations we have from people who are not up-to-date or are even unqualified, the more beliefs and limitations we will have. 

Nutrition is a science, not a collection of experiences. 

BIBLIOGRAPHY

(1) Pagliai, G. Consumption of ultra-processed foods and health status: a systematic review and meta-analysis British Journal of Nutrition. 

(2) Raquel de Deus Mendonça, et al. Ultraprocessed food consumptionand risk of overweight and obesity: the University of Navarra Follow-Up (SUN) cohort study, The American Journal of Clinical Nutrition , Volume 104, Issue 5, November 2016, pages 1433–1440, https://doi.org/10.3945/ajcn.116.135004 

(3) Johnston, CS and Bowling, DL (2002). Stability of Ascorbic Acid in Commercially Available Orange Juices. Journal of the American Dietetic Association , 102 (4), 525-529. 

La entrada Scary Nutritional Myths. (Part 2) se publicó primero en Neolife.

We know that eating habits must match our lifestyle, tastes, and preferences, so that they can last over time. However, there is another concept of personalized nutrition that does not involve our tastes, but rather our genetic makeup: precision nutrition.

Laura Pérez Naharro – Neolife Nutrition Unit

Nutrigenetics and nutrigenomics 

We know that our diet is a modulating factor for our genes, capable of altering DNA sequences and predisposing to certain pathologies through epigenetic mechanisms; and at the same time, each person has a genetic variability from which we may benefit or even harm ourselves if we follow the general nutritional recommendations. So, could a diet that is based on our genetic needs become a new type of personalized diet?

Molecular mechanisms for nutrigenomic/nutrigenetic interactions in the risk of cardiovascular disease

Nutrigenetics investigates the different genetic variants, known as polymorphisms, both on individual and population levels, and their risk for developing certain diseases, in order to establish specific nutritional recommendations, with the aim of reducing or avoiding the occurrence of the disease to which we are predisposed.

An example to understand this individual genetic variability is the fact that people with the same dietary pattern and lifestyle have differences in blood pressure and cholesterol levels. Another case of genetic variability is phenylketonuria (PKU). People with this pathology should avoid foods containing phenylalanine (an amino acid present in the vast majority of protein foods and aspartame) on a permanent basis. They have the inability to break down this molecule because of mutations in the gene that encodes the enzyme responsible for converting phenylalanine to tyrosine.

We mentioned earlier that the individual variations are known as polymorphisms, but without specifying what they really are. Well, they consist of a difference in the DNA sequence that occurs in more than 1% of the population. Normally, this variation occurs in a single nucleotide and is therefore known as a single nucleotide polymorphism (SNP). 

Below, we will go into some of the polymorphisms identified and their effects on health: 

Sensitivity to caffeine 

Surely we know someone, or even ourselves, whom caffeine does not agree with or, on the contrary, does not provide the desired effect and requires a higher dose. 

Caffeine sensitivity is determined by the CYP1A2 gene.  

People who have SNP rs762551 in the CYP1A2 gene have a decrease in the activity of the enzyme responsible for metabolizing caffeine, methylxanthine. Therefore, they are hypersensitive to this compound and are considered slow metabolizers of caffeine. These individuals have a higher risk of tachycardia, higher aortic stiffness, higher pulse wave velocity, vascular inflammation, and higher catecholamines after 3 hours of caffeine consumption compared to fast metabolizers.

Polymorphisms in the Apolipoprotein E (apoE) 

The diversity among individuals in response to the same dietary fat intake has led to the study of genetic variants involved in fat metabolism, particularly in the gene coding for apoE. 

The best known polymorphism is the apoE epsilon mutation, which gives rise to three different alleles: E2, E3, and E4.  

Approximately 61% of Caucasians are E3/E3 homozygotes, 25% are E4 carriers (E3/E4 or E4/E4), 12% are E2 carriers (E2/E2 or E2/E3), and the remaining 2% have an E2/E4 genotype. 

The impact of the apoE genotype on the risk of cardiovascular disease (CVD) has been extensively investigated over the past 30 years. A mean increase in CVD risk of 40-50% has been observed in E4 carriers relative to the E3/E3 genotype, with no apparent differences for the E2 and E3 subgroups. 

This is because carriers of the E4 allele have a higher concentration of LDL cholesterol than carriers of the E3 allele. In relation to the dietary pattern, individuals with genotypes E4/4 and E4/3 have shown a better response to a decrease in saturated fat intake, specifically genotype E4/3, achieving a greater decrease in plasma lipid concentrations (total cholesterol, LDL, TG and apoB) than genotype E4/4. 

Therefore, those with the E4/4 genotype should pay even more attention to their lifestyle, as they are genetically predisposed to have a higher LDL concentration, which is directly related to the formation of atheroma plaque.

Polymorphisms in the PPAR γ gene 

Following the context of fat metabolism, we encountered PPAR γ , a nuclear transcription factor involved in the regulation of a number of key genes in β-oxidation of fatty acids and inflammation.

It is currently a gene commanding special attention in research, since it is involved in the development of obesity and, therefore, CVD. 

People who present the pro12ala SNP in this gene (PPAR-γ) have a greater predisposition to fat gain and insulin resistance.  

Polymorphisms in the NLRP3 gene 

The consumption of saturated fats in those individuals who present the rs12143966 variant in the NLRP3 gene manifest higher levels of fasting insulin. So they have a higher risk of insulin resistance and type 2 diabetes, with saturated fat consumption being their main focus of attention. 

Polymorphisms and consumption of polyunsaturated fatty acids (PUFA) 

The intake of polyunsaturated fatty acids (omega-6 and omega-3) has been associated with a lower risk of CVD, both for their ability to regulate the lipid profile and to reduce inflammation. Omega-3 fatty acids (EPA/DHA) have been shown to exert cardioprotective effects. But what about genetic variations? Following the current recommendations for consumption of these fatty acids, can there be subjects on whom they have a detrimental effect on their health?   

Polymorphisms in the FADS genes reduce the synthesis of DHA and also ARA (arachidonic acid). Carriers of minor FADS alleles present an omega 3:6 imbalance, generating an inflammatory state and, therefore, a higher risk of CVD. So the recommendations for EPA and DHA intake in these individuals should be higher than those for the general population. 

Conclusion 

Research on gene-diet interactions is essential to obtain information that will allow us to act in the field of prevention. Nowadays we have genetic tests to know more about the different polymorphisms studied to date: microarrays.. 

We must not forget that beyond the individual nutrients, what is really important is the interaction between food groups and nutrients. It is not a matter of giving recommendations about specific nutrients, but about dietary patterns. Nutrition is a complex combination of macronutrients, micronutrients, and foods with similar properties. It is difficult to separate the effect of a single nutrient from others.

Example of a personalized intervention designed to reduce the risk of CVD in patients with obesity based on different genetic variants 

BIBLIOGRAPHY

(1) Lovegrove, J. A., & Gitau, R. (2008). Personalized nutrition for the prevention of cardiovascular disease: a future perspective. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 21(4), 306–316. https://doi.org/10.1111/j.1365-277X.2008.00889.x 

(2) Ferguson, J. F., Allayee, H., Gerszten, R. E., Ideraabdullah, F., Kris-Etherton, P. M., Ordovás, J. M., Rimm, E. B., Wang, T. J., Bennett, B. J., & American Heart Association Council on Functional Genomics and Translational Biology, Council on Epidemiology and Prevention, and Stroke Council (2016). Nutrigenomics, the Microbiome, and Gene-Environment Interactions: New Directions in Cardiovascular Disease Research, Prevention, and Treatment: A Scientific Statement From the American Heart Association. Circulation. Cardiovascular genetics, 9(3), 291–313. https://doi.org/10.1161/HCG.0000000000000030  

(3) Murphy, A. M., Smith, C. E., Murphy, L. M., Follis, J. L., Tanaka, T., Richardson, K., Noordam, R., Lemaitre, R. N., Kähönen, M., Dupuis, J., Voortman, T., Marouli, E., Mook-Kanamori, D. O., Raitakari, O. T., Hong, J., Dehghan, A., Dedoussis, G., de Mutsert, R., Lehtimäki, T., Liu, C. T., … Roche, H. M. (2019). Potential Interplay between Dietary Saturated Fats and Genetic Variants of the NLRP3 Inflammasome to Modulate Insulin Resistance and Diabetes Risk: Insights from a Meta-Analysis of 19 005 Individuals. Molecular nutrition & food research, 63(22), e1900226. https://doi.org/10.1002/mnfr.201900226 

(4) Barrea, L., Annunziata, G., Bordoni, L., Muscogiuri, G., Colao, A., Savastano, S., & Obesity Programs of nutrition, Education, Research and Assessment (OPERA) Group (2020). Nutrigenetics-personalized nutrition in obesity and cardiovascular diseases. International journal of obesity supplements, 10(1), 1–13. https://doi.org/10.1038/s41367-020-0014-4 

La entrada A Diet to Match Our Genes se publicó primero en Neolife.

Having a certain number of meals per day. Is a glass of wine healthy for your heart? Does beer hydrate? Carbs. Drinking water during meals. Is breakfast the most important meal of the day?

The multitude of beliefs that we encounter on a daily basis is frightening. When viewed through the eyes of a nutritionist, even more so. A large part of these are responsible for daily food choices, hindering an optimal body composition, the enjoyment of food and, in many occasions, even compromising the state of health.

Laura Pérez – Neolife Nutrition Unit

“Eat 5 meals a day”

This belief is widespread, especially in the context of weight loss. It is believed that by keeping the digestive system in constant operation, the metabolism is “activated” and “burning calories”.

There is some truth to this, as up to 10% of total energy expenditure is induced thermogenesis through eating. However, this is not significant, and eating more may also cause us to exceed our caloric needs.

It has been observed that periods of fasting improve symptoms of gas and abdominal bloating because, during this period of time, the elimination of remains from previous digestions takes place. It also improves insulin resistance and regulates blood sugar (1).

It is not necessary to consider fasting for too many hours, much less days. By simply having dinner earlier and delaying breakfast, we can benefit from it.

To sum up, the frequency of intakes depends on the individual. There is no set number, as long as the requirement is covered and can be maintained over time.

We suspect that this myth has its origin in the food industry in order to encourage snacking between meals.

“It’s healthy to drink a glass of wine a day”

Alcohol is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC).

It has been proven that there is no safe dose and that what is considered “moderate” consumption is linked to the development of 7 types of cancer: mouth, throat (pharynx), larynx, esophagus, colon-rectum, liver, and breast (women). In this recent study (2), it has also been found that the risk increases proportionally with dose . Moreover, according to their estimates, daily consumption of a small glass of beer or a small glass of wine (up to 10 grams of alcohol) contributed to between 35,400 and 145,800 cases of cancer globally in 2020.

Moderate alcohol consumption has become a health recommendation. This is largely due to the antioxidant content present in grapes, resveratrol. However, to reach the effective amount to benefit from its heart-healthy properties, it would be necessary to consume high doses of wine and, therefore, of alcohol. These health-promoting compounds are obtained through a diet rich and in a variety of vegetables.

“Beer hydrates”

This is another example of nutritionism. This concept refers to assigning a value or property to the food itself because it contains a specific nutrient, without evaluating the whole. Although beer provides water and certain salts, it still contains alcohol, which dehydrates and, as we have seen, is carcinogenic. To stay hydrated, it’s enough to simply drink water. The exceptions are specific cases where an added electrolyte supply is required (after diarrhea, high intensity physical activity…).

“Carbs are bad or make you fat”

When people refer to carbohydrates (CH), the typical doughnut usually comes to mind, which is not a source of CH as such, but a processed food product made with several ingredients: refined flours, low quality fats, salt, and a large amount of added sugar. It is high in calories and low in nutrients.

It is not fair to lump these types of foods together with quality HC sources. A doughnut and a potato are a world apart. The latter provides a high amount of water, fiber, and complex carbohydrates and, depending on how it is cooked, it is low in calories (70 kcal/100g), very satiating, and interesting when it comes to fat loss processes.

Fat gain is a process that occurs when, over a period of time, we exceed our caloric requirements. No specific food can be attributed with slimming down or fat gaining properties.

“Drinking water during meals makes you gain weight”

Something that has zero calories cannot be blamed for excess calories. The only thing that can happen is that, if large quantities are ingested during the meal, a feeling of fullness is generated, which may be mistaken for satiety.

“Breakfast is the most important meal of the day”

Except in sports, where certain intakes are prioritized to ensure better performance and recovery, every meal we eat is equally important.

Commercials where emphasis is placed on “getting the energy to start your day” further contribute to this belief. But we mustn’t forget that the intention is to create an association between the advertised products and their consumption at breakfast. If breakfast is based on sugary cereals, cookies, or bread with margarine or diet sausages, it is preferable not to eat breakfast at all.

This myth is also related to the belief that breakfast should be high in calories and, as the day goes on, we should reduce them: “eat breakfast like a king, lunch like a prince, and dinner like a beggar”. Another myth, as it should not be taken as a general recommendation. There are people who don’t wake up with a lot of appetite and decide to have just a coffee when they wake up, or even nothing at all, and those who train in the afternoon and require more energy in subsequent meals. Individualization in this case is fundamental. Perhaps we may point out that, for a proper rest, it is preferable to have dinner early. This way the digestion process won’t interfere with the quality of sleep.

“The brain needs sugar”

The main source of energy for this organ is glucose (a type of sugar). But this molecule is not only obtained through the consumption of foods or products with added sugar (soft drinks, industrial pastries, cookies, candies, sugary desserts, etc.).

When we talk about sugar, we tend to associate it with white sugar, whose molecule (sucrose) is composed of glucose and fructose.

Therefore, if the brain needs glucose, from what other food sources can we provide it?

Through the digestion of foods containing HC such as brown rice and pasta, legumes, tubers, fruits, vegetables, and dairy products.

And even if none of the above is consumed and no glucose is provided to our body, our body is able to obtain it through metabolic processes (gluconeogenesis).

“We need to drink 2 liters of water a day”

It is difficult to give a general recommendation. This depends on age, physical activity, water loss through breathing and sweating…

Our body, through the sensation of thirst, regulates water intake. However, people who are not used to drinking enough water mistake it for hunger.

As a recommendation, do not wait until you are thirsty to drink. This is already a sign of 2-3% dehydration. Urine color is an indicator of hydration status, ideally a pale yellow. If it is too dark and concentrated, it means you need to drink more water.

Remember that we also consume water through the intake of fruits, vegetables, coffees, infusions, purees, creams, and broths.

“Your metabolism slows down over the years”

The explanation for weight gain over the years is the loss of muscle mass as a result of physical inactivity and insufficient protein intake. Therefore,it is not age or metabolism that makes people put on weight, but the loss of muscle mass, which translates into a lower energy expenditure (with age, a lower calorie intake is needed because muscle mass is lost).

The greater the muscle mass, the greater the energy needs.

“’Organic’ foods are healthier”

Foods are certified “organic” by complying with certain food production standards, such as not using the pesticides used in conventional agriculture.

Some significant differences have been observed in the intake of certain vitamins, but this is not something that can have a positive or negative impact on health, since numerous nutrients are ingested on a daily basis. We are not going to have a vitamin C deficit by consuming conventional kiwis instead of organic ones.

It is important to clarify that there are many products of low nutritional value under this certification (cookies, for example). Substituting white sugar for organic sugar does not improve or change the composition and nutritional quality. Therefore, organic doesn’t necessarily mean healthier.

BIBLIOGRAPHY

(1) Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. Journal of clinical medicine, 8(10), 1645. https://doi.org/10.3390/jcm8101645

(2) Rumgay, H., Shield, K., Charvat, H., Ferrari, P., Sornpaisarn, B., Obot, I., Islami, F., Lemmens, V., Rehm, J. y Soerjomataram, I. (2021). Carga mundial de cáncer en 2020 atribuible al consumo de alcohol: un estudio poblacional. La lanceta. Oncología, 22 (8), 1071-1080. https://doi.org/10.1016/S1470-2045(21)00279-5

La entrada Scary Nutritional Myths (Part I) se publicó primero en Neolife.