Debunked! 5 Nutrition Myths You Should Stop Believing
Nutrition advice is everywhere, from trendy diets to well-meaning friends and family members. With so much information circulating, it can be challenging to separate fact from fiction when it comes to what we should be eating. In this post, we’re going to debunk five common nutrition myths that you should stop believing and hopefully from this can start living a healthier and more freeing life when it comes to food!
Myth #1: Carbs are the enemy
Carbohydrates have gotten a bad reputation in recent years, with many people believing that they are the main cause of weight gain and should be avoided at all costs. However, not all carbs are created equal. Whole grains, fruits, and vegetables are all sources of healthy carbohydrates that provide essential nutrients and fiber. Now the carbs that are the enemy are anything that are not complex, and are mostly refined, processed and sugary. As a personal trainer and nutritionist, I am all about balance, but those things should not be in your daily life if you are wanting to lose weight and fuel your body with the food and nutrients it deserves. Focus on fruits, vegetables, rice, potatoes, homemade sourdough, and watch your hunger level out, inflammation go down, and your body change for the better!
Myth #2: Eating fat makes you fat
For decades, fat was demonized as the primary culprit behind weight gain and heart disease. While it’s true that some fats are unhealthy (trans fats, for example), healthy fats like those found in avocados, nuts, and olive oil are actually essential for overall health. In fact, fats are an important source of energy and help our bodies absorb vitamins and minerals. It’s all about choosing the right kinds of fats and enjoying them in moderation. Your main diet however should not be 90% fat. We need to focus on leaner cuts of meat and then supplementing the fat with avocados, nuts, etc so we can have a balanced meal. In order to sustain and maintain fullness and healthy blood sugar we need to make sure you are eating protein, fats and carbs with every meal. Doing this will help your body digest and use all that food as energy!
Myth #3: All calories are created equal
While it’s true that weight management ultimately comes down to calories in versus calories out, not all calories are created equal when it comes to nutrition. A calorie from a sugary drink is not the same as a calorie from a nutrient-dense salad. Different foods have different effects on hunger, hormones, and metabolism, so focusing on the quality of your calories is just as important as the quantity. In today’s food labels companies can hide A LOT of calories. Net carbs are the perfect example. What might say 50 calories, is really 80. But due to them using net carbs and sugar alcohols they can legally have it be at the lower calorie even though it will still digest as the regular amount. If you cannot pronounce what is on the food label.. DO NOT EAT IT.
Myth #4: You need to detox with special diets or supplements
Detox diets and supplements claim to rid your body of toxins, boost your energy, and promote weight loss. However, our bodies are already equipped with highly efficient detoxification systems, primarily the liver and kidneys. There is little scientific evidence to support the idea that detox diets or supplements are necessary or effective. Instead of going on a restrictive detox, focus on eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to support your body’s natural detox processes. Also, quit buying detox and greens, they do more damage than you think!
Myth #5: Eating late at night causes weight gain
The myth that eating late at night leads to weight gain has been around for years, but the truth is that weight gain is more about the total number of calories consumed throughout the day rather than the time at which you eat them. What matters most is the quality of the food you’re eating and your overall calorie balance. If you find yourself hungry in the evening, it’s okay to have a light, healthy snack to tide you over until breakfast.
In conclusion, it’s essential to be critical of the nutrition information we encounter and to separate fact from fiction. By understanding and debunking common nutrition myths, we can make more informed choices about our diets and ultimately support our overall health and well-being. Remember, when it comes to nutrition, balance, variety, and moderation are key!
