It is no secret that the health and fitness industry is full of myths and misinformation spread by those who do not have nutrition qualifications, those who need an appealing message to get likes or those who profit from a diet program or food product. I understand that nutrition may need to be clarified for you because there is so much information that it can be misinterpreted or simply false.

 

Many bloggers who write about nutrition do not have relevant educational and professional backgrounds. Also, the main elements of evidence-based nutrition are not attractive marketing messages. For example, a statement such as “eat more fruit and vegetables” might erroneously be written as “cure heart diseases by eating apples.” This type of statement may lead to a myth about the “superpower” of eating apples. We still don’t know much about food and nutrition, but like in all sciences, we continually learn more through research. To be told, what we choose to put on our plates is rarely straightforward.

 

How do we decide what to eat?

You may have yet to contemplate the many factors that can affect what we eat, such as cultural traditions, tastes, preferences, social pressure, and family influences, to name a few. All these factors can make complex our process of deciding what to eat, and that’s why there is not only a way that fits everyone when it comes to choosing what to put on your plate.

 

There is still a question, why do some nutrition myths continue? Because nutrition myths are built based on some people’s personal experiences and the experiences of those around them. For example, if my friends and I try a diet that works for all of us, our human bias leads us to believe that this diet works for everyone. Therefore, we want to share it on our social media pages to help others. It is a well-intentioned thought, but this is a distorted way of interpreting nutrition science and providing advice. For this reason, we should leave nutrition myths out of the equation. Instead, look to credentialed health professionals to separate myths from facts.

 

What are the most common nutrition myths?

Myth # 1: If you eat carbohydrates, you gain weight.
Fact: A single nutrient or food can’t cause weight gain.

Gaining weight is complex and cannot be credited to just a single type of food or food group. Contrary to the general belief, weight gain results when we consume more calories than our body needs to maintain a healthy weight range. However, other factors affect body weight, such as sleep, stress, hormonal changes, and physical activity, to mention a few. A balanced diet for optimal health includes different foods with carbohydrates because carbohydrates are our body’s preferred energy source.

 

Carbohydrates are not the enemy, but you have to consider the quality when consuming them. Choose carbohydrates that offer other nutrients, such as fiber, vitamins, and minerals. For example, fiber-containing complex carbohydrates digest and absorb more slowly than simple ones. Some of the high-quality carbohydrates you want to include in our diet include whole grains, fruit, vegetables, beans, and lentils.

 

Myth #2: Foods with gluten are harmful.
Fact: Only specific individuals need to have a gluten-free diet.

Let’s clarify what gluten is. Gluten is the general name for the protein group found in cereal grains such as wheat, rye, and barley. People who received a diagnosis from a doctor with either celiac disease or non-celiac gluten sensitivity should avoid foods with gluten. There are two conditions associated with gluten; celiac disease, it is an autoimmune reaction to eating gluten that, over time, can cause several complications in the small intestine’s lining. While non-celiac gluten sensitivity is an intolerance to gluten that results in symptoms comparable to celiac disease, but it is not diagnosed as celiac disease.

 

Someone with either of these conditions will find a gluten-free diet beneficial because it will help manage their symptoms. If you don’t have either of these conditions, foods with gluten are beneficial as part of an overall healthy diet. The takeaway is to focus on foods that offer more nutrition, such as selecting whole grains over refined grains; some options for whole grains with gluten include wheatberries and farro.

 

Myth #3: Vegeterians do not eat enough protein.
Fact: Numerous vegetarian foods have protein.

Contrary to the general belief, vegetarians and vegans can meet their protein needs, but it requires careful planning and knowledge. Let’s clarify the different types of vegetarianism. Some vegetarians eat eggs, dairy, and fish. Other vegetarians prefer mostly or all plant floods, which we call vegans. How do they get their protein? There are several plan food sources of protein to choose from, including beans, lentils, soy products like tofu, edamame, tempeh; nuts, and seeds. It is important that vegetarians consume sources of protein at each meal and snack to maintain their recommended daily values.

 

Myth#4: Snacking is not healthy.
Fact: Snacking can help you to curb hunger.

Generally, a meal that contains carbohydrates, protein, and fat will keep you full for an average of 3 to 4 hours, but it also depends on our energy needs and the meal’s size. Most people generally have a greater time window than 3 to 4 hours between meals. Surprisingly, snacking can help control hunger while providing fuel for energy throughout the day.

 

When choosing a balanced snack, it is suggested to choose both protein and fruit or vegetable. Some simple snacks include roasted edamame and carrot sticks, hummus and celery sticks, or peanut butter and apple slices, one of my favorites. If you choose a snack with just carbohydrates, like pretzels, it will be digested quickly, resulting in feeling hungry quicker and may lead to overeating at the next meal or snack. Snacking smarter can be a part of healthy eating, even when weight loss is your goal.

 

Remember, a balanced snack with protein, carbohydrates, and fiber digests more slowly, keeping you satisfied longer. Snacking is another easy way to have an extra serving of fruits and veggies if you are having trouble fitting them into each meal.

 

Myth #5: You need to “detox” your body using cleanse detox juices.
Fact: Our body has natural mechanisms for removing toxins.

No food or diet can deliver on promises such as losing weight, improving skin health, and detoxing the body by removing toxins, as many juices, supplements, or cleanses claim to do, and may be harmful instead. Always talk to your doctor or registered dietitian before taking supplements, following a diet, or making major changes to your diet.

 

We do not need specific foods or special diets to detox; our body does that for us because it has its own mechanisms. Specifically, our liver and kidneys are designed to eliminate waste from our bodies while helping maintain hydration. These organs can also process medicine and alcohol, among other functions. Did you know that the lungs and skin are also involved in detoxification? They are, you know now. Therefore, the best way to detox is to support our body is eating a diet high in vegetables, fruit, whole grains, and lean protein to promote overall health.

 

What  “red flags” should I be aware of?

The internet and social media are loaded with misleading nutrition information. These are some of the red flags to look for:

• Read “.com” sources with a critical eye. While some may provide credible nutrition information, “.com” indicates a commercial domain, so they intend to make a profit.
• Be wary of a source that does not list an author or a reviewer or that either person does not have listed credentials relevant to the field.
• Look for a date when the article or post was published. An article or post must have a published date to provide the most current information.
• Consider whether the website or social media page sells products, including both food and supplements. Companies that sell products may push their agenda by offering nutrition information.
• Evaluate websites and social media for marketing tactics. Tactics may include weight loss guarantees, celebrity spokespeople, highly restrictive diets, and exaggerated claims.
• Listen to friends and family but do your own research. Friends and family mean well, but they unintentionally may perpetuate myths by sharing information specific to their personal history or experiences.

 

How can I find credible information?

Credible nutrition information can seem complicated to find, but you can utilize these strategies to find information that you can count on:

• Look for .org, .edu, and .gov sources. Read articles critically. If the information sounds too good to be true, it probably is.
• Try to find pieces written by authors and reviewers with relevant credentials. Check the date published and scrutinize the source list.
• Follow dietitian bloggers or social media accounts by looking for “RD” and “RDN” after their names.
• Ask questions to a credentialed healthcare professional like a registered dietitian or a medical doctor.
• Question nutritional claims without evidence. Nutrition is continuously evolving from research studies and knowledge based on nutrition science.

 

It isn’t easy to separate nutrition facts from fiction. If you follow these simple strategies finding nutrition information will be less hunting. If in doubt, always ask a credentialed healthcare professional or dietitian.

Most importantly, if you’re considering making changes to your diet, consult a Registered Dietitian. I’d love to help you, let’s chat and see if my programs can help you.

 

 

References:

Byrd-Bredbenner, C., Moe, G., Beshgetoor, D. (2013). Waardlaw’s Perspective in Nutrition. McGraw-Hill.

Clarke, C., & Best, T. (2019). Food choice motivations: Profiling low-carbohydrate, high-fat dieters. Appetite, 141, 104324. https://doi.org/10.1016/j.appet.2019.104324

Mahan, K. L.,  Escott-Stump, S., & Raymond, J. (2012). Krause’s Food & The Nitrition Care Process. (13th Edition).  W.B. Saunders Company.

Mariotti, F., & Gardner, C. D. (2019). Dietary protein and amino acids in vegetarian diets—A review. Nutrients, 11(11), 2661. https://pubmed.ncbi.nlm.nih.gov/31690027/

Perrin, L., Allès, B., Julia, C., Hercberg, S., Touvier, M., Lairon, D., … & Kesse-Guyot, E. (2021). Organic food consumption and gluten-free diet, is there a link? Results in French adults without coeliac disease. British Journal of Nutrition, 125(9), 1067-1078. https://doi.org/10.1371/journal.pone.0248570

San-Cristobal, R., Navas-Carretero, S., Martínez-González, M. Á., Ordovas, J. M., & Martínez, J. A. (2020). Contribution of macronutrients to obesity: implications for precision nutrition. Nature Reviews Endocrinology, 16(6), 305-320. https://doi.org/10.1038/s41574-020-0346-8

Schlinkert, C., Gillebaart, M., Benjamins, J., Poelman, M., & de Ridder, D. (2020). The snack that has it all: People’s associations with ideal snacks. Appetite, 152, 104722. https://doi.org/10.1016/j.appet.2020.104722

Tahreem, A., Rakha, A., Rabail, R., Nazir, A., Socol, C. T., Maerescu, C. M., & Aadil, R. M. (2022). Fad diets: facts and fiction. Frontiers in Nutrition, 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9294402/