10 Nutrition Myths to Dispel
- Siddharth Veerapaneni
- Jul 25, 2023
- 6 min read
Updated: Jul 28, 2023
Everywhere we turn online we come across advice on nutrition. It seems like everyone has a different opinion on what's healthy and what's not. But how can you separate fact from fiction? In this blog post, we'll debunk some of the most common nutrition myths to help you make informed choices about your diet.
I compiled the below 10 myths from the research of Sophie Egan, a wellness expert and a columnist for The New York Times, and sources such as Harvard Health and Mayo Clinic. Let's dive in!
Myth No. 1: All fat is bad.
Studies published in the 1940s found correlations between high-fat diets and high levels of cholesterol, which led to the rationale that if you reduced the amount of total fats in your diet, your risk for heart disease would go down. By the 1980s, doctors, federal health experts, the food industry and the news media were reporting that a low-fat diet could benefit everyone, even though there was no solid evidence that doing so would prevent issues like heart disease or overweight and obesity.
Not all fats are bad. While certain types of fats, including saturated and trans fats, can increase your risk for conditions like heart disease or stroke, healthy fats — like monounsaturated fats (found in olive and other plant oils, avocados and certain nuts and seeds) and polyunsaturated fats (found in sunflower and other plant oils, walnuts, fish and flaxseeds) — actually help reduce your risk. Good fats are also important for supplying energy, producing important hormones, supporting cell function and aiding in the absorption of some nutrients
Myth No. 2: 'Calories in, calories out' is critical for long-term weight gain.
It’s true that if you consume more calories than you burn, you will probably gain weight. And if you burn more calories than you consume, you will probably lose weight — at least for the short term. While this is true in the general sense, the types of calories you eat also matter.
Eating nutrient-rich foods will help you feel full and satisfied, which can make it easier to stick to a calorie deficit. Ultraprocessed foods — such as refined starchy snacks, cereals, crackers, energy bars, baked goods, sodas and sweets — can be particularly harmful for weight gain, as they are rapidly digested and flood the bloodstream with glucose, fructose and amino acids, which are converted to fat by the liver. Instead, what’s needed for maintaining a healthy weight is a shift from counting calories to prioritizing healthy eating overall — quality over quantity.
Myth No. 3: Fresh fruits and vegetables are always healthier than canned, frozen or dried foods.
Despite the enduring belief that “fresh is best,” research has found that frozen, canned and dried fruits and vegetables can be just as nutritious as their fresh counterparts.
Not all processed foods are bad for you. Some processed foods are healthy, and some all-natural foods are unhealthy. Some canned, frozen and dried varieties contain sneaky ingredients like added sugars, saturated fats and sodium. It's important to read the nutrition labels and choose foods that are high in nutrients and low in calories, sugar, and unhealthy fats. When selecting processed foods opt for those that keep those ingredients to a minimum.
Myth No. 4: Breakfast is the most important meal.
While breakfast is a good way to start your day, it's not the most important meal. If you're not hungry in the morning, there's no need to force yourself to eat.
If you are in the habit of starting your day with breakfast, understanding the components of a balanced breakfast is essential for making nutritious choices in the morning. When selecting your breakfast options, it's important to consider healthy alternatives to sugary cereals and pastries. Incorporating protein, fiber, and healthy fats into your morning meal can help you stay energized throughout the day.
Opt for whole grain cereals or oats instead of sugary cereals
Choose fresh fruits or unsweetened yogurt as a topping for added flavor
Include lean sources of protein such as eggs, Greek yogurt, or nuts
Add fiber-rich foods like chia seeds or flaxseeds to increase satiety
Don't forget about healthy fats! Avocado slices or nut butter can be great additions
Myth No. 5: You need to eat small, frequent meals to rev up your metabolism.
There is no scientific evidence to support this claim. In fact, some studies have shown that eating three large meals a day can be just as effective for weight loss as eating six small meals.
Myth No. 6: You need to eat a lot of protein to build muscle.
While protein is important for muscle growth, you don't need to eat a lot of it. The average person only needs about 0.8 grams of protein per kilogram of body weight.
Myth No. 7: You need to eat low-fat or fat-free dairy products to lose weight.
Low-fat and fat-free dairy products are not necessarily better for weight loss than full-fat dairy products. In fact, some studies have shown that full-fat dairy products can help you feel fuller longer, which can lead to weight loss.
Myth No. 8: Organic foods are always healthier.
While organic foods certainly have their benefits, it is a misconception to assume that they are always healthier. Organic produce may have lower pesticide residue levels, but their nutritional content can be comparable to conventionally grown counterparts. Additionally, opting for organic products does not guarantee the absence of harmful bacteria or viruses. It's important to consider factors beyond just the organic label when making dietary choices.
Overall, it is crucial to make informed decisions about organic products based on individual health needs and priorities. Prioritizing a balanced diet with adequate fruits and vegetables from both conventional and organic sources can ensure optimal nutrition while minimizing potential risks associated with pesticide exposure. Remember that focusing solely on the "organic" label may lead to overlooking other essential aspects of overall food quality and safety.
Discussing the limitations and drawbacks associated with organic foods, it's important to note that they can be more expensive than conventional options due to higher production costs. Additionally, limited availability and shorter shelf life may pose challenges for some consumers in accessing fresh organic produce consistently.
Myth No. 9: You need to follow a fad diet to lose weight.
Fad diets are often unsustainable and can lead to weight regain. The best way to lose weight and keep it off is to make gradual changes to your diet and lifestyle.
Myth No. 10: Taking a multivitamin is a good way to get all the nutrients you need.
While multivitamins can be a good way to supplement your diet, they are not a substitute for a healthy diet. It is important to eat a variety of whole foods to get all the nutrients you need. In addition to vitamins and minerals, they also contain fiber, enzymes, and other beneficial compounds that are necessary for optimal health. These components work together harmoniously to support proper digestion and nutrient absorption.
Supplements should only be used as a complement to a healthy diet, not a replacement. They can provide additional nutrients that may be lacking in your diet, but they cannot replace the benefits of whole foods. Prioritize getting nutrition from whole foods before considering supplements - this 'food first' approach ensures you're receiving a wide range of essential nutrients and phytochemicals that work together synergistically.
To ensure safe supplementation, consult with a healthcare professional or registered dietitian before taking any new supplement. They can assess your specific needs and recommend appropriate supplements based on your individual health goals and dietary intake. Additionally, they can help determine the correct dosage and identify potential interactions with medications or existing health conditions.
Summary
Through the evolution of science the bottom-line dietary guidance remained consistent. The key? The fundamental nutrition advise focuses on balancing calories and minimizing foods high in saturated fat, salt and sugar. It has been the same for the last 70 years.
If you have any questions on incorporating a healthy diet into your workout schedule, Contact Me. I also love to hear any feedback you may have on this post through comments below.
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