Nutrition Myths & Misconceptions
Many common nutrition beliefs are actually myths. For example, "fat makes you fat" is not true. Healthy fats are essential for the body. Similarly, "carbs are bad" is a misconception; vegetables, fruits, and whole grains provide necessary nutrients. Other myths include the idea that "low-fat" means "low-calorie", or that "detox diets" are beneficial. Focusing on food quality, understanding individual needs, and consulting reliable sources are key to healthy eating. Let’s unpack a few of these myths to help us rethink how we’re fueling our bodies.
The Myth: Eating fat makes you fat. The Reality: Healthy fats, like those found in avocados, fish, nuts & seeds, and olive oil, are essential for brain function, hormone production, and nutrient absorption. It's the type of fat that matters. Trans fats should be avoided, but healthy fats are a crucial part of a balanced diet. Making healthy fats a part of your regular diet can help with weight loss and management, and reduce risk factors for heart disease.
The Myth: Carbohydrates are bad for you. The Reality: Carbs are our body’s main fuel source! The type of carbohydrate is what’s important to understand. Refined carbohydrates (like mass-produced breads/buns, sugary drinks, sweets) can lead to blood sugar spikes and weight gain. Complex carbs such as whole grains (like brown rice and quinoa), vegetables, and fruits are excellent sources of fiber and nutrients. Getting your carbs from these types of food will also help increase your fiber intake and help you feel fuller for longer.
The Myth: Snacking between meals leads to weight gain. The Reality: It’s the types of foods and their nutritional content that counts. Having a snack between meals keeps your metabolism going, helping you burn more calories throughout the day. Snacking can also help keep your appetite at a healthier level, making it less likely to overeat at mealtime. Fruits, berries, yogurt, veggies with hummus or peanut butter, and nuts and seeds are just a few examples of healthy snack options.
The Myth: Low-fat or fat-free is always better. The Reality: Many low-fat or fat-free products replace the fat with sugar or other additives to improve taste. This can lead to higher calorie counts and reduced nutritional value. These products are also less satiating, often leading to overeating. A good example here is reduced-fat peanut butter; these will often have added sugar to compensate for the removed fat, making it less healthy than natural peanut butter.
The Myth: Detox diets rid the body of toxins and promote weight loss. The Reality: The body has its own natural detoxification systems (liver and kidneys) that work effectively as long as they are functioning properly. Detox diets are often restrictive, unsustainable, don’t deliver what they promise, and may even be harmful. If it sounds too good to be true, it probably is.
The bottom line: There’s always going to be fad diets and misinformation out there telling you to eliminate carbs, gluten, or consume a specific number of calories each day. These diets are often marketing a certain supplement or junk product; they’re also unsustainable. Don’t listen to the noise and remember that nutrition doesn’t have to be complicated. “Eat meat and vegetables, nuts & seeds, some fruit, little starch, and no sugar” and you’ll be on the way to a healthier you. 🙂
