20 Common Nutrition Myths Debunked
When it comes to information about nutrition, it can be easy to feel overwhelmed at times. After all, the online world is brimming with facts and figures on the subject. But there are just as many myths lurking in the dark corners of the internet that sound pretty “true” as well. Don’t worry, though: we’ve got your back! We’ll be busting 20 of the most common nutrition myths right here.
1. Use unrefined sugars instead of white table sugar
Cutting back on sugars isn’t a bad plan, as we know too much can have an adverse effect on your health. So why not permanently swap the white table sugar for an unrefined alternative?
Well, as a fix things aren’t quite that simple, we’re afraid to say. While the likes of coconut sugar, honey, and maple syrup do house vitamins and other goodness, their unrefined sugars all add up too!
“Sugar is sugar”
As registered dietitian nutritionist Allyn Wergin so simply put it on the Mayo Clinic website, “Sugar is sugar.” In other words, don’t let the unrefined tag tempt you into a false sense of security.
Wergin’s comments didn’t end there, either. She noted, “The advantage is minimal, as they are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.”
2. Everyone should follow a gluten-free diet
How often do you hear the claim that a gluten-free diet is acceptable to everyone? It’s pretty frequent online, right? Well, take it from us: this is definitely a myth.
In case you didn’t know, gluten is the protein housed inside barely, wheat, and rye. And there are plenty of folks who can’t eat it due to health conditions such as celiac disease.
Missing out on vitamins, minerals, and fiber
For those people, gluten-free diets are a must, with their doctors handing out specific “eating plans” to follow. But if you’re not in that group and decide to adopt the diet regardless, the effects could be significant.
Gluten foods are full of important minerals and vitamins that your body needs. Their fiber content is vital, too. As for gluten-free products, they usually contain added salt or sugar to fill in the gap, so without professional guidance, it’s not necessarily the healthiest regime!
3. Healthy eating is expensive
There’s no denying that certain brands do carry heavy price-tags at the grocery store. And healthy products can come under that umbrella. Yet it’s a myth to say that healthier stuff is always expensive.
With a bit of forward-thinking at home, you can craft a health-conscious shopping list without breaking the bank. So don’t give up on that new diet before you’ve even started!
Planning ahead
Prior to your grocery-store shop, you could keep an eye out for any sales and build your meal plans around them. You might also think about buying the likes of lentils, brown rice, and wholewheat pasta in bulk when their prices have been slashed.
That way, you’ll have a nice supply to dip into when the prices go back up. Oh, and shopping when certain veggies and fruit are in season may help your budget, too.
4. You’ve got to ditch your favorite foods to lose weight
When it comes to losing weight, you know that certain dietary sacrifices have to be made. You won’t get the desired results otherwise! But that’s not to say that you’ve got to ditch your favorite foods entirely.
You can most definitely build an eating regime with weight-loss in mind that includes high-calorie snacks. Again, though, it’s all about the planning stages — in addition to some self-control!
Smaller servings are a-okay!
A smaller serving of those foods is more than acceptable, just so long as you stay up-to-date with your overall calorie intake. In other words, try not to overdo it!
Just remember this advice shared by the National Institute of Diabetes and Digestive and Kidney Diseases website. It reads, “To lose weight, you must burn more calories than you take in through food and beverages.”
5. Grain products are fattening
From bread to pasta, grain is a key ingredient in a lot of food products. So we don’t blame you if the claims that they’re all fattening have left you a little concerned.
That’s not the case, though — it’s another nutrition myth. Grain products don’t have an adverse effect on weight-loss plans. Mind you, a slight tweak could still prove beneficial for your health.
Give wholegrains a try
When out on your weekly shop, grab products that contain wholegrains as opposed to refined grain. The former items are packed with goodness and can make you “feel fuller,” so it’s easier not to overindulge.
Wholegrain cereals, pasta, and bread are all worth a try, while brown rice is part of the club, too. You’ll get a welcome helping of fiber and iron with each serving.
6. Slimming pills are effective and safe
There are a lot of unprescribed slimming pills on the market today, and they may sound perfect for your weight-loss plan. But it’s something of a myth to suggest that they’re 100 percent safe.
You see, those items can house certain ingredients with the potential to harm your overall health. And it’s not a guarantee that the pills will be completely effective for you, either.
Speak to your doctor
So what can you do? Well, medication isn’t completely out of the question: just make sure you’re getting it through your doctor. They can prescribe weight-loss medicine that suits your particular needs.
Other than that, though, exercise and a slightly altered diet are among the go-to methods for shedding some pounds. They’re certainly safer than unprescribed pills from the local drug store!
7. Fresh produce is healthier than frozen
When given the choice between fresh and frozen produce, what do you go for? Or rather, what should you go for? Fresh seems to be the right choice, fueled by claims that it’s a lot healthier.
That’s actually a misconception, though. As nutritionist Rozzie Batchelar explained on the Jamie Oliver website, “Frozen foods can sometimes be healthier than fresh!” Surprised? You’re probably not the only one!
“Preserves the nutrients”
Batchelar continued, “As fruits and vegetables ripen, their sugar content rises and their nutrient content deteriorates. Often, fruits and vegetables are frozen quickly after harvest, which prevents all of this. [It] actively preserves the nutrients.”
“Fresh fruit and vegetables are great when eaten at their freshest and most nutritious, but using frozen instead will do you no harm.” So that’s something to remember going forward.
8. 7:00 p.m. is the cut-off for eating
Stop us if you’ve heard this one before: by eating after a certain point in the evening, you’ll most definitely put on unwanted weight. It doesn’t matter if it’s a healthy snack or junk food.
So is that true? Well, it isn’t as cut-and-dried as it sounds. While a specific cut-off time may seem like a good idea, there’s definitely more to the issue than that simple maxim.
“Habit, boredom, or craving”
Wergin told the Mayo Clinic website, “While late-night snacking can lead to weight gain or prevent weight loss, it’s not because of the time on the clock. Instead, it’s about why you’re eating.”
“It’s common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom, or craving.” In other words, think before reaching for the fridge!
9. Full-fat products will make you gain weight
If you’re looking to shed some weight, then full-fat products should definitely be dropped from your diet, right? Surely they’ll be detrimental to your plans? Well, that idea is a myth too!
As Wergin stated, “The fat-free and low-fat diet trend is a thing of the past — [the] ’80s and ’90s to be exact. Yet some individuals are still scared of fat.”
Watch out for certain fats
And you really shouldn’t be! Grabbing the odd full-fat item from your kitchen cabinet won’t derail your weight-loss regimen. Having said that, though, you’ve still got to be careful with certain products.
Foods that house large quantities of trans or saturated fats can be detrimental to your heart health. So keep an eye on the packaging during your next visit to the grocery store.
10. Fats aren’t healthy
Sticking with fats, it’s long been suggested that your health will benefit greatly by avoiding them altogether. But again, that’s not really true. Your body will miss out on several benefits without them.
Fats can help you absorb vitamins, as well as shielding your vital organs and aiding your cells. Keeping that in mind, are there any foods in particular that you should be targeting?
Nuts can do wonders for your health
You bet! Nuts, avocados, and olives all contain “healthy fats” that’ll help you in the long run, especially if you’re watching your weight. And here’s something else to remember, folks.
While saturated fats aren’t the healthiest, it’s not the end of the world if you eat a small portion. As per the Dietary Guidelines for Americans, 2020-2025 report, a healthy daily diet can afford to include no more than 10 percent of those foods.
11. Snacking is bad
It always feels like snacking is looked down upon as a very unhealthy habit. Is it really, though? Apparently not. As Batchelar noted, “It’s a myth that we shouldn’t snack.
“Eating little and often is actually much better than eating three huge meals every day. Snacking is a good way to achieve this, and also helps to prevent energy crashes between meals.”
“The key”
But there is a catch. “The key is what you are snacking on,” Batchelar said. “If your 4:00 p.m.-slump go-to is a slice of cake or a sugar-packed processed number then the health benefits of snacking will be lost on you.”
“Choose wisely, and go for something dense in nutrients that will help to fill you up. Think a handful of granola, a slice of apple and peanut butter, or a natural yogurt with some fruit.”
12. Skipping meals will keep your weight under control
As we all know, cutting back on food will help you lose weight. So what’s the harm in skipping the odd meal during the day if you’re on a diet?
Wouldn’t that be a surefire benefit? No, is the simple answer to that! Deliberately missing out on one of your three main daily meals can have an adverse effect on your body.
You’ll feel mighty tired
For one thing, you won’t be taking in the required amount of nutrients, while the lack of food in your system can make you feel physically drained. But that’s not all.
If you start snacking on items full of sugar or unhealthy fat to make up for the “lost” meal, you could actually put weight on. Sticking with a standard routine will give you a better chance of shedding unwanted pounds.
13. You can clear out toxins with a detox diet
Have you ever tried a detox diet? It’s pretty full-on! After undergoing a fast, you can then only eat veggies and fruit. As for drinks, you’ve got to make do with water or fruit juice.
Now, it’s long been suggested that this strict dietary regime can remove unwanted toxins from your system, giving it a healthy cleanse. But according to Wergin, that’s simply not the case.
“Little evidence”
“There is little evidence that dietary cleanses do any of the things they promise,” Wergin said. “The fact is you don’t need to purchase a product to cleanse your body.”
“Your liver, kidneys, and gastrointestinal tract do a good job of detoxing it every day. If you’re looking to rejuvenate your body, focus on eating more whole foods, drinking water, and removing highly processed foods from your diet.”
14. Dairy products aren’t healthy
From milk to cheese, dairy products can make up a large part of our diets. Is that a bad thing? Well, certain claims suggest that these items can have a negative effect on the body’s health.
Yet that’s pretty much a myth. When it comes to food and drink in the dairy category, they harbor goodness that we all need. The benefits can’t be ignored here!
Strengthen those bones!
The protein found in dairy helps our organs and muscles function at their best, while the calcium content helps make our bones stronger. And we can’t forget about the vitamin D in there, either.
For those who are lactose-intolerant, you can get the same goodness from non-dairy items. Kale, collards, tofu, and salmon are rich in calcium, while soy-based drinks can be heavy in vitamin D.
15. Protein shakes go well with workouts
If you’re starting to get into a fitness regime, then you’ll no doubt be eyeing up protein shakes at the grocery store. After all, what better way to refuel during a workout?
But there’s something to bear in mind here. Batchelar began by allowing, “Our muscles need protein to grow and repair, and if you’re undertaking exercise, then you do need to make sure your protein intake is sufficient.”
“Completely pointless”
“What is more important, though, is the timing of that protein intake,” Batchelar noted. “[It] should ideally be within an hour of exercising. Your body can only metabolize a certain amount of protein at a time.
“So overloading on the protein shakes is completely pointless. The goal should be to limit our protein intake to shortly after exercise so that our bodies can use it to help our muscles build and repair.”
16. Particular foods can burn fat
Here’s a fascinating claim: apparently, certain dietary elements have the power to burn through body fat, and they can therefore help you lose some weight. So which ones are they, then?
Well, it’s said that some of the foods in question are cayenne pepper, grapefruit, and vinegar. Before you rush off to add them to your diet, though, you should hear Wergin’s take on this.
“Calorie restriction”
Wergin stated, “Sorry, no foods burn fat, make you lose weight more quickly, or increase your metabolism enough to have an effect on weight-loss.” We thought it sounded too good to be true!
She added, “Diets that focus on single foods are restrictive and lack [the] nutrients [that] the body needs. They’re also unsustainable: any weight-loss that may occur is a result of calorie restriction and likely will come back once you [stop].”
17. Fat-free or low-fat products are always healthier
While we’ve already discussed the misconceptions surrounding the fat content in foods, how about low-fat or fat-free products? Are they really as healthy as they’re cracked up to be? Well, not quite.
With the lack of fat in those items, the gap needs to be filled with other ingredients to restore whatever taste was lost. And that’s where the problems can start to crop up.
Subbing in sodium and sugar
There are a lot of fat-free and low-fat items that harbor additional helpings of sodium and/or sugar. It goes without saying that you don’t want to overload yourself on those!
On top of that, the products don’t give you the same feeling of satiety due to the vetoed fat. As a result, you could end up eating more to fill yourself up, which isn’t great if you’re watching your weight.
18. Putting the salt shaker away will decrease your sodium intake
If you want to have a healthy diet, then you can start by cutting down on salt. According to the Dietary Guidelines for Americans, 2020-2025 report, an acceptable daily sodium intake is around 2,300 milligrams.
Yet on average, people in the U.S. are actually putting away about 3,400 milligrams each day. So how can this be solved? By putting salt shakers under lock and key?
No quick fix
Wergin said, “The problem isn't as easy as taking the salt shaker off the table. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals.”
That’s pretty troubling, right? So much for a simple fix! But you can help yourselves by eating home-cooked dishes, put together with fresh ingredients. And the less processed food in your kitchen, the better.
19. Vegetarian diets are healthier
How often do you hear the claims that vegetarian diets are healthier than those that contain meat? It’s a pretty widespread suggestion online! Is it in any way accurate, though?
Well, certain analysis has shown that veggie diets do have links to low blood pressure, as well as reduced chances of heart disease and obesity. Mind you, while that’s no doubt good news, there are other things to consider.
Veggie diets aren’t cheat codes!
Just because you’ve “gone vegetarian,” that doesn’t automatically mean you’ll be reaping those benefits going forward. If you’re still putting away a lot of calories, you won’t lose much weight.
Plus, veggies are just as susceptible to eating sugary treats, which could add a few unwanted pounds. So cutting meat out of your diet isn’t a simple cheat code to better health.
20. Cutting carbs is the way to go to lose weight
Do carbs deserve the bad reputation they’ve got in certain food circles? And is it a good move to dump them from your daily diet in a bid to lose weight? Batchelar doesn’t think so.
The nutritionist said, “Focus on the type of carbohydrate you’re eating, rather than cutting it out completely. Starchy carbohydrates come in two forms: refined and whole. The latter are the ones to go for.”
“Less likely to overeat”
“[They’re] higher in fiber and full of other essential vitamins and minerals,” Batchelar continued. “In fact, far from making you gain weight, eating high-fiber foods will help to keep you feeling full, which means you’re less likely to overeat.”
“We need starchy carbohydrates to give us energy, and they should make up one third of our diet. Instead of cutting them out, make some smart switches and cut down on the more unhealthy carbs, like highly-refined flour products.”