Nutrition Myths
There is so much “talk” in the wellness space, especially about nutrition and it can be difficult to sift through the myths to find the facts. Nutrition can be confusing. There is so much information out there and much of it is flawed, misinterpreted, or flat out false. There are a lot of reasons why many nutrition myths continue to stick around.
- Many people who write, blog, post and speak about nutrition do not have training in nutrition.
- The core elements of evidence-based nutrition are not as “sexy”. To craft more appealing messages for the broader public, nutrition messages may be overstated or inaccurately extrapolated from scientific evidence. Some messages are flat out false.
- Like all sciences, we continually learn more about nutrition through research. There is still a lot we don’t know.
Food Choices
Factors that affect what we eat include:
- Taste and preferences
- Cultural traditions
- Budgets
- Values
- Accessibility
- Convenience
A way of eating that works for one person may not work for another person. Every person is unique. Some people who carry on nutrition myths draw on their own personal experiences with nutrition in attempt to help other people. While well-intentioned, this is a flawed way of interpreting nutrition science. It is important to seek help from credentialed health professionals who are able to separate fact from fiction.
Myth #1
Carbohydrates cause weight gain.
Fact: No one nutrient or food causes weight gain.
- Weight gain is complex and cannot be attributed to just one thing. In general, weight gain will result when we consume calories in excess of what our body needs to maintain body weight.
- Carbs are not to blame for weight gain. A diet for optimal health includes many foods with carbohydrates.
- Carbohydrates are our body’s preferred source of energy.
- Consider the “nutrient density” of the carbohydrate. Choose carbohydrates that have fiber, vitamins, and minerals.
- Complex carbs with fiber digest and absorb more slowly than simple carbohydrates so the blood sugar response is different. Aim to choose high-quality carbohydrates such as fruits, vegetables, beans, lentils and whole grains.
Myth #2
A vegetarian diet does not provide enough protein.
Fact: Many vegetarian foods have protein and can provide adequate protein.
- Plant food sources of protein include, beans, lentils, soy products (tofu, edamame, tempeh) nuts and seeds. Whole grains also have protein, although they wouldn’t be considered a considerable source of protein.
- Some vegetarians eat eggs and dairy products which are excellent sources of protein.
- Vegetarian diets are not all the same. They should be carefully planned to include sources of protein at each meal and snack. Well-planned vegetarian and vegan diets can be adequate and meet your protein needs.
- Consult with your doctor or registered dietitian about your daily protein needs.
Myth #3
You should only eat at certain times.
Fact: There is no timing for eating that works for everyone.
- Some people may benefit from a structured schedule for their meals and snacks.
- Other people may benefit from eating based on hunger cues.
- In general, creating “strict rules” about when to eat can be a slippery slope. These rules can be hard to follow in certain situations or when we feel hungry.
- Rules can make us feel like a “failure” if we don’t follow them.
- There is still a lot to learn about intermittent fasting in humans.
- It is possible to have a healthy diet and eat at different times of the day.
Myth #4
Snacking is unhealthy.
Fact: Snacking can be healthy, even when weight loss is a goal.
- A well-balanced meal with carbs, protein, and fat will keep us full for an average of 3-4 hours. This also depends on each persons individualized needs, the size of the meal, etc. In general, most people have a greater time window than 3-4 hours between meals.
- The composition of the snack is important. A balanced snack might include a source of protein and also a fruit or veggie. Examples include: peanut butter and apple slices, roasted edamame and carrot sticks, or hummus with celery sticks. A snack food that is mostly carbohydrates will be digested and absorbed quickly. This may result in the quick return of hunger or overeating later.
- Many people have trouble fitting fruits and vegetable in at meal times. Snacks are an easy way to get an additional serving.
- Snacking can also play an important role in pre- and post-workouts. Snacking can help curb hunger while providing fuel to have enough energy for the day.
Myth #5
Juicing or cleansing is required to “detox” your body.
Fact: Our body has natural mechanisms through which to detox.
- Cleanses claim to detox the body, aid weight loss, improve skin health, etc. There is no one food or regimented diet that can deliver on these promises.
- Some cleanses, diets, and supplements may be more harmful than good. For example, some supplements may interfere with prescription medications. Talk with your doctor or registered dietitian before taking any supplements or follow a restrictive diet.
- The best way of eating to promote natural detoxification is a diet rich in vegetables, fruits, legumes, and whole grains.
Myth #6
Vitamin C prevents colds.
Fact: Vitamin C does not prevent colds, but some studies show that it can shorten the duration of the common cold.
- To help shorten the duration of a cold, you should be consuming adequate vitamin C daily, not just when you get a cold. The best way to do this is to eat a diet containing vitamin C rich foods.
- Vitamin C is only found in plant foods. Fruits rich in Vitamin C include citrus (orange, grapefruit, lemon, lime), berries, melon, kiwi, pineapple and papaya. Vegetables rich in vitamin C include peppers, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
- Supplements also contain vitamin C. Some supplements contain excessive amounts of vitamin C that can cause GI upset. As always, it is best to speak with your doctor or dietitian before supplementing your diet. It is better to get vitamin C through food because then you get all of the other vitamins and minerals as well as fiber, in those plant foods.
Myth #7
Foods with gluten are unhealthy.
Fact: Only some people need to have a gluten-free diet.
- Gluten is a group of proteins in cereal grains (wheat, rye, barley, triticale).
- People who have celiac disease or non-celiac gluten sensitivity should avoid foods with gluten.
- Only a credentialed healthcare professional is able to diagnose these conditions.
- Many nutrient-dense foods contain gluten-whole wheat products (breads, pasta) and whole grains (wheatberries, farro, kamut, etc.)
- For a person without celiac disease or non-celiac gluten sensitivity, foods with gluten can be part of an overall healthy diet.
Word of Caution
Look out for red flags when distinguishing between nutrition myths and facts. Common red flags include:
- A source that does not list an author, a date published, and/or sources.
- A website or program that promotes marketing gimmicks like quick results for weight loss, often including a paid celebrity spokesperson.
- Friend or family member without a relevant education background- although they may mean well, they may be perpetuating myths or sharing information that is specific to their personal history or experiences.
Credible Sources
Credible nutrition information can seem hard to find amidst the loud noise of other information sources.
Here’s how to find credible information:
- Ask a credentialed healthcare professional in their field of expertise.
- Look for authored pieces (authors with credentials) date, published, and sources.
- Read about the topic yourself. Look at several high-quality sources. One study is only able to provide limited information-look at the body of evidence.
- Be open to new ideas. Like all sciences, nutrition is evolving, and we continually learn from research studies.
If you would like more information on personalized nutrition and wellness programs, book a free phone consultation at https://www.corenutritionhw.com/services. Stay healthy and well!