10 Popular Nutrition Myths Debunked!

There is always some fad “quick fix” diet that gain momentum in the weight loss community where people unequivocally join the bandwagon. Today, it’s easy to fall victim to diet myths, especially, with social media and the plethora of health misinformation circulating the internet. Well, here is some common nutrition myths revealed and you can decide whether to stop believing the hype…or not!

1. Fat Makes You Fat

Similarly to other macronutrients, dietary fats are important and relevant for optimal health. The body uses fats for fuel, building blocks for cell membranes, transporting key nutrients and vitamins throughout the blood system, insulation, protection of vital organs, and temperature control. There are four types of dietary fats, which include Saturated, Trans, Monounsaturated and Polyunsaturated fats. However, not all fats are created equal! There are less healthier fats compared to others. For example, saturated and trans fats are considered “unhealthy” because it’s solid at room temperature and can cause high cholesterol and heart disease. Saturated fats are found in animal sources such as red meat, dairy products, and baked goods. Trans fats are partially hydrogenated oils made to stay solid at room temperature to prolong self life and are found in a lot of processed and packaged foods such as pastries, cookies, and doughnuts. On the other hand, Monounsaturated and polyunsaturated fats are liquid at room temperature and considered "healthy" fats because of the lowering cholesterol and heart health benefits. Mono- and polyunsaturated fats are found in avocado, walnuts, fatty fish, canola and olive oil, and flaxseed. According to the American Heart Association Presidential Advisory, reducing dietary intake of saturated fat and replacing it with unsaturated fat, especially polyunsaturated fat, will reduce cardiovascular disease incidence (1). The daily recommendation for fat is about 20-30% of total calories per day while limiting saturated fat to less than10%, according to the Dietary Guidelines for Americans, 2020-2025 (2). So choose your fat wisely! Essentially, eating fat does not make you fat. Contrary, some fats are beneficial as discussed earlier. But, poor dietary choices, excess calories, and lack of exercise will lead to weight gain and cause obesity overtime. So, instead, make healthier choices, read nutrition labels, exercise regularly, and make lifestyle modifications for better weight management to reduce your risk of obesity altogether!

2. Don’t Eat After 7pm

Eating after a specific hour has never been proven to be detrimental to one’s health. There is a lack of evidence supporting that the body metabolize nutrients differently at 7am versus 7pm. Nonetheless, eating high calorie foods during anytime of the day can lead to unwanted weight gain, especially if you are physically inactive. Besides, not everyone has the same schedule and fuel is required while performing day-to-day activities no matter what time of the day it is. More importantly, it’s what and how much you eat that make the difference. So, plan your diet and consume balanced meals and exercise regularly.

3. Organic Is Healthier

For some people eating “organic” is healthier because of the fewer pesticides but it does not mean that the nutritional value is greater than non-organic produce. In fact, one systematic review compared the health effects of organic and conventional foods and concluded that there was not enough evidence to support that organic foods are significantly more nutritious than conventional foods (3). However, consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria, but more research is necessary in order to determine the effects of organic produce on human health in a more comprehensive manner. A diet rich in fruit and vegetables outweigh the potential risk from consuming low residues of pesticides in conventionally grown crops. The pesticides are within allowable safe limits and washing fruits and vegetables after purchasing them decreases these levels further. Nonetheless, not everyone can afford to buy organic produce. So, if it’s not within your budget…just purchase non-organic produce.

4. Vegan or Plant-based Diets Are Superior

The vegan diet can be one of healthiest ways to eat but requires supplementation if the meals aren’t carefully planned out in order to ensure adequate nutrients. Vegan diets omit animal sources such as fish, chicken, poultry, red meat, eggs, and dairy products while including only pant-based derivatives such as fruit, vegetables, legumes, nuts, and seeds. So, being creative and food savvy is warranted. A vegan diet is low-fat and rich in vitamins and minerals when prepared correctly. Also, research has shown its health benefits associated with a lower risk of chronic diseases such as hyperlipidemia, heart disease, diabetes, obesity, and some cancers. Now, on the other hand, some argue that the omnivore diet can be just as healthy. In fact, the Mediterranean diet, which emphasizes whole grains, fruits, vegetables, monounsaturated fats, and moderate amounts of meat, poultry, eggs, and dairy was named one of the healthiest diet for the fourth year in a row among doctors and dietitians (4). According to The American Heart Association (AHA), the Mediterranean-style diet is highly recommended for preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure (5). Furthermore, the Mediterranean diet is one of the healthiest eating plans recommended by the Dietary Guidelines for Americans in the prevention of chronic diseases (2). Thus, meat may not be the sole culprit because overall dietary habits matter more than just one particular food. It’s important to focus on the overall quality of your diet, rather than a single nutrient or food group. Nevertheless, consuming a balance diet that include a variety of fruit, vegetables, whole grains, legumes, healthy fats, and lean protein have the greatest positive impact on your health.

5. Eating Too Much Sugar Causes Type 2 Diabetes

Diabetes Mellitus Type 2 is the most common type of diabetes caused by the cell’s inability to respond to insulin signaling known as “insulin resistance.” It’s a common misunderstanding that sugar cause diabetes…but that’s not the case! There is no one food or thing that causes diabetes because it’s a combination of factors. The major risk factors for developing type 2 diabetes include age, obesity, genetics, and a sedentary lifestyle. However, the good news is type 2 diabetes can be prevented and delayed if you are predisposed. The American Diabetes Association (ADA) recommends a lifestyle change program that emphasizes a healthy balance diet, behavioral modifications, weight management, and regular physical activity (6). A diet in excessive calories from all dietary sources, including sugar, is associated with an increase incidence of obesity, which can lead to diabetes and chronic disease. Moreover, concentrated sweets such as soda, sweetened beverages, syrups, candy, pastries, and desserts provide little nutritional value and should be eaten in moderation or swapped for healthier alternatives such as wholesome fruits or sugar-free beverages.

6. Eggs Are Bad For You

Over the years, eggs have been the “forbidden food” and excessive consumption was discouraged due to the relatively high cholesterol content inside the yolk. One large egg contains about 186 milligrams of cholesterol and 74 calories. However, recent studies have demonstrated that eggs are actually a healthy food source despite its bad reputation. The belief to restrict the consumption of eggs has been removed from certain notable provisions and/or guidelines worldwide. In fact, The Dietary Guidelines for Americans have removed the recommendation of limiting dietary cholesterol to less than 300 mg per day and advises to minimize dietary cholesterol while consuming a balance diet. The American Heart Association (AHA) suggest one egg a day (or two egg whites) as part of a heart-healthy diet (7). Eggs are an excellent source of complete protein, biotin, B-12, vitamin D, choline, lutein, zeaxanthinan, and helps maintain and repair muscle tissue. In addition, eggs are nutrient-dense, cost-efficient, and can be perfectly safe as part of a healthy balance diet. On the other hand, a diet high in saturated and trans fats, concentrated sweets, full-fat dairy, and red meat have a greater impact on raising blood cholesterol levels in people. Moreover, the body makes its own cholesterol and genetics directly affect blood serum levels, which can increase one’s risk of heart disease. So, it’s important to prepare eggs using alternative cooking methods such as poached, boiled, or baked. Also, consider pairing eggs with fruits, vegetables, and fresh herbs for natural flavoring. Overall, eggs are a valuable food source, and the health benefits outweigh any potential risk when incorporated as part of a healthy diet and lifestyle regime.

7. Eating Healthy is More Expensive

Eating healthy doesn’t have to be that expensive nor time-consuming! It just takes preparation, planning and a little creativity. Leftovers can be used to create a new dish or meal. For instance, baked chicken can be shredded and used in salads, tacos, soups, wraps, or stir fry for the next day. Batch cooking and meal prepping is an excellent way to prepare meals up to a week. Savvy shopping and buying in bulk is a great way to save money. In addition, shopping around for lower prices, using grocery rewards, and swapping junk food for quality food can save you lots of money as well. Also, try using frozen produce because they often have just as many nutrients as fresh ones. Frozen produce can be affordable, convenient, last longer, save time, and reduce food waste. On the other, eating take-out can be unhealthy and costly overtime. So, cooking at home allows you to control your spending, minimize impulses and cravings, and make healthier choices while on a budget!

8. Gluten-free Will Improve Your Health

Gluten-free diet has gain popularity over the years, especially on social media. But the trendy diet has led to false nutritional information and myths. Gluten is a protein commonly found in whole grains, wheat, barley and rye. Now, “Gluten-free” does not mean eliminating all carbohydrates from the diet. In fact, there are naturally occurring gluten-free carbs such as chickpeas, squash, beetroot, pumpkin, sweet potatoes, brown rice, and quinoa. So, if planned correctly and paired with the right foods it can be nutritiously balanced similar to a regular healthy diet. Contrary to popular belief, gluten-free products can be unhealthy and cause weight gain.

9. Diet doesn’t matter, if you exercise

Both diet and exercise are equally as important for optimal health. No matter how many calories you burn you cannot burn off a bad diet. A bad diet can be detrimental long term and affect the body’s functionality. The body requires adequate fuel for peak performance and recovery before and after exercise. Exercise, nutrition, and weight loss all comes down to simple economic concepts of “supply and demand.” In other words, increasing the body’s demand for calories by exercising more, and reducing the supply of calories by eating less to maintain a stable weight. For decades, the approach to weight loss primarily focused on “calories in equal calories out.” However, there are other components to consider such as an individual’s genetics, body composition, metabolic needs, and health status. The proper ratio of macronutrients are vital than just calories alone. So, even if the calories are low, nutrient value is the cornerstone for good health.

10. Carbs Are Bad For Your Health

There is no surprise that eliminating carbohydrates (carbs) will result in weight loss. Carbs provide necessary energy for the body through a process that breaks down starches into simple digestible carbs called “glucose," which is absorbed into the bloodstream and used as primary energy. So, when the body has an “energy deficit” weight loss occurs. But, not all carbs are created equal! There are simple, complex, and fibrous carbohydrates. Consuming too many processed carbs and refined sugars such as sweets, syrups, pastries, doughnuts, cakes, and cookies can lead to diabetes, obesity, and heat disease. Then there’s complex carbs such as whole grains, legumes, fruits and vegetables. Fibrous carbs are found in cellulose of plant-based foods such as root vegetables and fruit. Now, when omitting complex carbs you’re missing out on essential nutrients, vitamins, minerals, fiber, and antioxidants that can lead to micronutrient deficiencies. A low-carb diet such as “keto” restricts carbs, which helps with weight loss but can be very difficult to maintain. However, overtime, low-carb dieters often regain more weight when resuming a regular diet. The ideal diet is one that is healthy, sufficient in quality, sustainable, and includes a variety of all food groups. In fact, a series of systematic reviews and meta-analyses reported a reduced mortality and risk of cancer, diabetes, and heart disease in people who regularly consumed diets rich in fiber and whole grains.(8) Nonetheless, to overcome the myth about carbs and weight gain it is important to note that eating the right amount of carbohydrates helps with weight management. So, don’t let the carb myth cause you to have an unhealthy relationship with the food. Remember, its' all about balance!

Fundamentally, nutrition myths and misconceptions will continue to emerge and mislead the public without facts. So, it’s imperative to stay abreast and educated on reliable sources in order to separate fact from fiction, which will facilitate a realistic mindset about health and wellness.

References:

1. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation. 2017;136(3):e1-e23. doi:10.1161/CIR.0000000000000510

2. Gov D. Dietary Guidelines for Americans 2020 -2025 Make Every Bite Count with the Dietary Guidelines. ; 2020. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

3. Smith-Spangler C, Brandeau ML, Hunter GE, et al. Are Organic Foods Safer or Healthier Than Conventional Alternatives? Annals of Internal Medicine. 2012;157(5):348. doi:10.7326/0003-4819-157-5-201209040-00007

4. The Mediterranean diet was named the best diet for 2021. Here’s how to try it. www.msn.com. Accessed March 24, 2021. https://www.msn.com/en-us/health/nutrition/the-mediterranean-diet-was-named-the-best-diet-for-2021-here-s-how-to-try-it/ar-BB1cEN37

5. The American Heart Association Diet and Lifestyle Recommendations. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations. Accessed March 31, 2021.

6. Prevention or Delay of Type 2 Diabetes. https://care.diabetesjournals.org/content/diacare/40/Supplement_1/S44.full-text.pdf. Accessed March 31, 2021.

7. Are eggs good for you or not? www.heart.org. https://www.heart.org?en/news/2018/08/15/are-egges-good-for-you-or-not. Accessed March 31, 2021

8. Reynolds A, Mann J, Cummings, J, Winter N, Mele, E, Te Morenga, L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393 (10170):434-445. doi: 10.1016/s0140-6736(18)31809-9

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