The world of nutrition has plenty of bad advice, hot takes and marketing myths to wade through. When you’re just starting out it can be tough to know what to believe. There are a number of ‘truths’ when it comes to food that you probably grew up believing, but they’re actually nothing more than old wives tales, misinterpreted science or blatant misrepresentations from clever marketers. Learning which is which can make all the difference in how you look and feel now and later in life.
Separating fact from fiction when it comes to nutrition is important for sustainable eating and to stop you cutting out foods you don’t need to or feel bewildered. Instead look to trusted sources of information and follow their advice to help you make informed decisions around the food you eat.
Myth 1: Carbs Are Bad for You
Perhaps the most perpetuated nutrition myth of all is the myth that carbohydrates lead to weight gain or are unhealthy. In fact, carbohydrates are the body’s main source of fuel. Carbohydrates found in whole foods such as fruits, vegetables, whole grains, and legumes are filled with fiber, vitamins, and minerals.
The answer is to emphasize both quality and quantity:
Focus on whole grains, such as oats, quinoa, and sweet potatoes, which provide long-lasting energy.
Avoid added sugars and processed foods that cause blood sugar levels to rise.
Eliminating carbs completely will leave you tired, nutrient-deficient, and unable to maintain the diet. Instead, pair carbs with protein, healthy fats, and veggies.
The thing about fat is that it is very high in calories, but it does not have to be bad. Fat is necessary for the production of hormones, for the absorption of nutrients, and for the proper functioning of cells. It is also important for maintaining a healthy heart and for making you feel full. Try adding some avocado, nuts, seeds, or olive oil into your diet.
Adding fat to a healthy diet:
Choose unsaturated fats, and avoid trans fats.
Add fat to your food, but use it in moderation.
Add fats for flavor and satiety, which helps minimize intake of processed foods.
Totally eliminating fat from the diet can negatively affect hormonal function and may lead to deficiencies of the fat-soluble vitamins A, D, E, and K.
Myth #2: Eating Before Bed Makes You Fat
When it comes to weight loss, the calorie and nutrient quality of your meals matters much more than when you eat them. In other words, eating a late dinner does not necessarily make you gain weight. Having a high-calorie snack frequently does.
Ways to curb nighttime snacking:
If you’re truly hungry, snack on something healthy, such as yogurt, fruit, or nuts.
Instead of skipping meals throughout the day to “save calories,” manage your portion sizes.
If you can manage to keep yourself eating three meals a day, or even just some sort of a routine with the food, you’ll be less likely to want to eat at night.
This is because your overall diet and energy balance have a much greater impact on your weight than what time of day you eat.
Myth #3: You Need to Detox to Detox
While there is no shortage of detox diets and cleanses being sold, in reality, our bodies are equipped with an excellent detoxification system that consists of the liver, kidneys, lungs, and skin. Overly restrictive cleanses and juice cleanses may result in a lack of essential nutrients, dehydration, and starvation stress to the metabolism.
Instead, here are some more useful ways to aid the body’s natural detox process:
Include a range of whole fruits and vegetables in your diet.
Drink plenty of water and herbal tea.
Steer clear of processed foods, sugars, and alcohol.
While these diets may help your body detox over a short period of time, your overall health will benefit more from a long-term healthy eating routine.
Myth #4: Supplements Can Replace a Balanced Diet
Of course, there are always vitamins and supplements to fall back on, but it is important to remember that these do not offer the same benefits as whole foods. This is because foods contain fiber, phytonutrients, and other beneficial compounds that are not found in supplements.
Here are the supplement guidelines:
Supplements should be used only when the diet is lacking or if you have a medical requirement.
Focus on eating a well-rounded diet that includes a mix of fruits, veggies, proteins, and whole grains.
Talk to a doctor before using any supplements.
However, using only supplements can lead to nutritional gaps and unsustainable outcomes.
Myth #5: You should always follow a high protein diet.
“Protein is important for muscles, appetite regulation, and other functions. However, most of us don’t need as much as we think. And there’s no need to consume excess protein. It can be hard on the kidneys and displace other important nutrients.”
Here are the balanced protein strategies:
Adding in lean meats, fish, legumes, and dairy products.
“Pairing protein with carbs and fat for longer lasting energy.
eat according to the activity level, age and what you want to achieve.
The goal is to have enough protein for optimal health, not too much.
Myth 6: Going hungry will help you lose weight
Skipping meals. This can lead to overeating at the next meal, or even later in the day, make you more hungry, cause you to have less energy, and over time slow down your metabolism. Eating smaller frequent balanced meals throughout the day will aide in a weight loss diet much better than skipping meals.
Pro Tips:
Focus on consistently consuming meals and snacks rich in protein, fiber and healthy fats.
Paying attention to hunger and fullness signals helps with not eating too much.
Prioritize your meals in advance to avoid spontaneous, less healthy decisions.
Eating balanced meals throughout the day helps keep your metabolism going, your energy levels up, and supports a healthy weight.
