Dispelling Nutrition Myths: Separating Fact From Fiction

Hello,

As a nutritionist, I am regularly asked about conflicting nutrition and diet advice in the media. To make informed dietary choices that promote long-term health, it’s important to understand the truth behind these myths. Here, I explore and debunk common myths that can lead to misconceptions and unhealthy habits.

Myth 1: Carbs Are the Enemy

One of the most persistent nutrition myths is that carbohydrates (aka carbs) are inherently “bad for you” and should be avoided to lose weight or maintain health. This myth has been fueled by the popularity of low-carb diets like the Keto and Atkins diets. However, not all carbs are created equal.

Myth 2: Eating Fat Makes You Fat

The fear of dietary fat has roots in the low-fat diet craze of the late 20th century. Many people still believe that eating fat directly translates to gaining body fat. This oversimplification ignores the complexities of metabolism and the role of different types of fat in the body.

Myth 3: Detox Diets Cleanse Your Body

Detox diets, often involving juices, teas or extreme calorie restriction, claim to cleanse the body of toxins and promote rapid weight loss. These diets are popular but lack scientific backing. Our bodies have their own highly effective detoxification system involving the liver, kidneys, lungs and digestive tract.

Myth 4: You Should Not Eat Fruit Because It’s Too High in Sugar

Americans consume excessive amounts of added sugar, which has been linked to weight gain and chronic diseases such as diabetes and cancer. However, while fruit contains sugar, this sugar (called fructose) is a naturally occurring and nutritious component. Added sugar, on the other hand, is found in soda, candy and chocolate. The naturally occurring sugar in whole fruits provides energy along with fiber and essential nutrients, including vitamin C, potassium and folate. Whole fruit is an important part of a healthy diet and has been associated with lower rates of chronic diseases like heart disease and cancer. In contrast, added sugar provides unnecessary calories and sugar without offering any nutritional benefits.

The supplement industry is booming, with countless products promising to enhance health, boost energy and guarantee that you’ll live longer. While supplements can be beneficial for addressing specific deficiencies (for example, low vitamin D levels) or medical conditions, they are not a substitute for a balanced diet.

Most people can obtain necessary nutrients through a varied and balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Over-reliance on supplements can lead to imbalances and even potential toxicities, particularly with fat-soluble vitamins that the body stores. It’s important to consult with your physician and nutritionist before starting any supplement regimen, and focus on building a nutrient-dense diet first.

Although calorie counts may look similar for certain foods, each food has its own unique nutrient makeup, which the body processes differently. For example, 100 calories of nuts include heart-healthy fats, fiber, protein, magnesium and other nutrients, whereas 100 calories of jelly beans contain primarily carbohydrates in the form of added sugar. The nutrients in nuts provide sustained energy and promote overall health, while the sugar in jelly beans can lead to energy spikes and crashes. Furthermore, 100 calories of chicken, which is rich in protein, is more filling than 100 calories of soda, making you feel satisfied and less likely to overeat later. Protein-rich foods like chicken help build and repair tissues and keep you full longer, whereas sugary drinks like soda are not satisfying and can lead to overeating. Foods high in added sugars can also cause fluctuations in your blood sugar, leaving you hungry and craving more food.

To maintain a balanced diet and support overall health, aim to get the majority of your calories from nutrient-dense whole foods like fruits, vegetables, beans, whole grains, lean protein and healthy fats. These foods provide essential vitamins, minerals and other nutrients that help your body function optimally and maintain energy levels throughout the day.

An earlier version of this article was originally published on the Jewish Link.

Have a healthy week!

Warmly,

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